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post #21 of 285 (permalink) Old 01-14-2009, 11:58 PM
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Nice lifting! Lol at your partner not wanting to squat anymore




What a stud

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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #22 of 285 (permalink) Old 01-15-2009, 05:56 PM Thread Starter
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01.15.09 - Shoulders & Traps

Hang-Cleans
115x5
125x5
135x3
115x5

NOTE: Basically did this to get the form down. Didn't see the need in going too heavy here. Stressed form and figured I'd through in an explosive exercise.

Not sure if the proper name for this exercise is "hang-clean" but basically, what we did was this:
1) Clean the bar up
2) ATG Squat
3) Explode up with a jerk/press

DB Upright Rows
30x10 (each arm)
35x10 (each arm)
40x8 (each arm)

Fronts (DB Front Raises)
20x10 (each arm) *superset w/Laterals @ 15 lbs for 10 reps
25x6
*drop set*
20x8
*drop set*
15x8
*drop set
10x15

Lateral Raises (DB's)
20x10
*drop set*
15x8
*drop set*
10x10

DB OH Press
45x12
55x10
60x8
*drop set*
40x6

Iso-Lateral Shoulder Press
90x15
110x12
160x10
180x8

BB Shrugs
135x20
225x10
225x10
205x8
*drop set*
185x8
*drop set*
135x12

Overall, it was a pretty successful workout. Shoulders feel pretty damn good right now. They're back to form like they were before my mom got sick. The strength is all coming back, I put up 205 for the first time in two weeks on the bench. Good to see everything coming to together workout wise.

My legs aren't too sore from yesterday. Probably going to do four sets of back squats tomorrow just to keep them in line if you know what I mean. Don't know what we have planned for our workout but probably some chest conditioning, triceps, or back I'd assume.

Hope everything is well with everyone.

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Originally Posted by wukkadb View Post
Nice lifting! Lol at your partner not wanting to squat anymore
Lol, I know right.. He's more of an accessory type of guy; doesn't like the main lifts. He's really ******* strong with the squat, the kid is squatting 2.5 times his bodyweight. Garbage at benching, military press, hang-clean, and deadlifts though. Really amazing at squatting which is why I'm shocked he doesn't like doing a ton of squats.
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post #23 of 285 (permalink) Old 01-15-2009, 06:12 PM
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Man, the volume in your workouts is always impressive. My shoulders would be in agony if I did that.
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post #24 of 285 (permalink) Old 01-15-2009, 06:19 PM Thread Starter
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Thanks, man. I appreciate it.

My shoulders are stubborn, believe it or not. Don't really get anything out of three-four exercises, even if each exercise has four sets a piece for 5-15 reps.

It's unbelievable but I probably wont be all that sore tomorrow from this workout. The shoulders will probably be ready to be worked again by Sunday (even though I wont end up doing them most likely).

They really are my favorite group to work, I love taking pride in burning them out unlike any other muscle group. The military press is really my bread and butter. Horrible at squatting, okay at deadlifting, average at benching, awesome at OH Pressing/military press/push press.
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post #25 of 285 (permalink) Old 01-15-2009, 06:25 PM
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SOHP is probably my favourite lift to set a PR in, more than any other lift it just seems to take brute strength to grind that thing up over your head.
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post #26 of 285 (permalink) Old 01-17-2009, 06:51 PM Thread Starter
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01.16.09 - Upper Chest, Light Chest, Biceps, Triceps

Incline BB Press
135x12
145x10
155x8

Incline DB Press
55x10
65x8 (struggled)
75x2 (HEAVY)

Flat BB Bench Press
135x12
145x10
155x8

V Bar Triceps Pushdowns
90x15
-*superset w/double arm cable curls (low pulley) @ 80 lbs for 15 reps*
110x12
-*superset w/double arm cable curls (low pulley) 100 lbs for 10 reps*
130x10
-*superset w/double arm cable curls (low pulley) 120 lbs for 10 reps

-V Bar Triceps Pushdowns
130x6
*drop set*
100x8
*drop set*
60x15

-Double Arm Cable Curls (low pulley)
120x8
*drop set*
100x6
*drop set
70x12

Skullcrushers (EZ Bar)
50x10 (1 CG Press followed immediately with 1 rep of skullcrushers; did this ten times)
60x8 (1 CG Press followed immediately with 1 rep of skullcrushers; did this ten times)
70x5 (1 CG Press followed immediately with 1 rep of skullcrushers; did this ten times)
80x6 (Strictly skull crushers only)

That wasn't the entire workout.. We did more triceps and biceps after a short Purple Wraath break. Didn't care to jot all that down and I can't be damned to remember it at this point.

As for today, I'm not working out. First day of rest in 6 days. I'll be back at it tomorrow.
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post #27 of 285 (permalink) Old 01-18-2009, 02:38 PM Thread Starter
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Deadlifts
135x12
195x10
225x8
245x5
225x3
275x1

*All done without straps & belt, completely raw*

Bent Over Two Arm Long Bar Row
45x15 (1 Plate)
70x12 (1 Plate & A Quarter)
90x10 (2 Plates)
90x10 (2 Plates)
110x8 (2 Plates & 2 10 lb weights)
115x6 (2 Plates & A Quarter)

NOTE: Doesn't include weight of the one side of the barbell.

Powercleans
125x8x3

NOTE: Did light powercleans to focus on form and just get my legs and core some work.

Underhand Lat Pulldowns (Hammer Strength)
90x15
110x12
130x8
*drop set*
110x8
*drop set*
90x10

NOTE: Doesn't include weight of the rack..

T-Bar Rows
45x15

DB Rows
55x12 (each arm)
65x10 (each arm)
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post #28 of 285 (permalink) Old 01-18-2009, 04:50 PM
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Nice work man, real solid.

I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
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post #29 of 285 (permalink) Old 01-18-2009, 05:14 PM Thread Starter
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Originally Posted by recon6991 View Post
Nice work man, real solid.
Thanks, appreciate the kind words.
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post #30 of 285 (permalink) Old 01-21-2009, 08:02 PM Thread Starter
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01.21.09 - Volume Squating & Other Shit

T-Bar Row
45x15
55x12
70x10

Back Squat
105x12 (warm up set)
120x10 (warm up set)
135x6 (ATG)
165x5 (ATG)
165x5 (ATG)
175x3 (ATG)
185x1 (ATG)
135x3 (ATG) *was going to go to failure here but I was exhausted so I said **** it*.

NOTE: Numbers aren't impressive but my legs and squats aren't period. What I was doing here was focusing on depth & explosiveness. Literally went down as far as I could possibly go, my ass did touch the ground on that 185x1. I wanted to go heavier but the volume ****ed me up.

Clean N Press
95x6
95x6
95x6
95x6

NOTE: Focused on the explosiveness again. Pressing wasn't the problem, I'm just really trying to work on my clean. Hardly bent my knees at all on any of the cleaning portion of the lifts until the last set.

Calf Raises
90x15 (warm up)
90x15 (warm up)
120x12
135x12
150x10
165x10

**Went for high volume with flawless form, just trying to destroy the calves here.**

BOR's (no straps or belt)
95x12
110x10
120x8

NOTE: These sucked. I wasn't feeling these and was planning on doing a bunch more of BOR's but whatever. I blow at these.

Finished with some ab work after that workout. Decline crunches, roman chair v ab ups, leg lifts, weighted abdominal machine, and hanging leg raises.

I was pleased with the squats and calf raises. I'm hoping to squat three times a week for now on so I'm definitely looking to improve that first and foremost. My upper body package today sucked big time.
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