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Old 01-21-2009, 11:41 PM   #31 (permalink)
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Nice work man! Really grinding out those squats. Hey man, on the cleans, really focus on your hips, I'm not sure if you've ever wrestling, but the motion of hipping someone is quite similar to the clean. If you can get them involved in it, you'll really be able to jack the weight up and see a lot of power behind the move.
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Old 01-22-2009, 12:27 AM   #32 (permalink)
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Yeah, those squats were intense. Probably one of the most intense squatting sessions I've ever put myself through, my legs were shredded after it.

Thanks for the clean advice. I was wondering why it was so damn hard to strictly clean it up. I mean, it's not tough powercleaning or hang cleaning but a strict clean and press is tough for me. Will try to take that advice and work with it.
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Old 01-22-2009, 02:06 AM   #33 (permalink)
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When I first started, my coach really emphasized using your hips, but also changing levels (he was my wrestling coach) in order to create more power behind the move. If you have access to kettlebells those are great for cleans/anaerobic conditioning.
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Old 01-22-2009, 11:45 PM   #34 (permalink)
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01.22.09 - Chest + Arnolds

Flat BB Bench Press
135x10
165x6
185x3
200x1
210x0 (failed, lockout was a grind, so damn close. If I took an extra breathe I probably would have had it)
175x3
*drop set*
155x6
*drop set
135x6

Incline DB Press
40x15
55x10
70x6
60x8

Incline BB Press
135x10
145x8
155x6
135x6 (**** it, I didn't feel like doing anymore)

Incline DB Flys
30x10
*drop set*
25x10
30x10
*drop set*
25x10

Arnold Presses
30x12
35x10
45x8
45x8
*drop set*
30x8


Was really short on time. Had a long day of classes at school then had to work an hour after school so it's been a busy day. Still found time to go straight to the gym after working for six hours. This is actually my first time being home all day since I departed my house at 6:45 this morning. Been a bitch of a day.

Skipping class tomorrow as I'm getting a new car (Hyundai Sonata), finally worked up enough money for it. Probably shouldn't be buying one seeing as I'm going to have so much tuition fees to pay back my university but ****, you only live once.

Chest session was pretty strong considering I haven't done almost anything upper body related in 4 days with the exception of those light clean and presses yesterday.

Tomorrow will be deadlifts, upper back, skullcrushers, push press, and DB rows.
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Old 01-26-2009, 05:19 PM   #35 (permalink)
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Incline DB Press
50x10 *warm up set*
60x10
70x8
75x6
70x6

NOTE: After the incline DB Presses, we did some crazy cable chest presses. Pretty whacky.

Incline Hammer Press
140x12
160x10
160x10

Hammer Strength Flat Press
140x10
190x10
160x10

Cable Crossovers
50x10
60x10
70x8
50x10

Stairmaster
-Level 8
-12:00 minutes
-143.6 calories burnt
-0.89 miles

Did some heavy ATG squats with some heavy deadlifts as well before I started the chest session...

I've had better chest workouts but I did bi's and tri's yesterday so I wasn't expecting that much out of it. Good workout, nonetheless. Back workout tomorrow hopefully.

Still been lifting, just been too lazy and busy to update this but I'm still at it.

Last edited by -GSP- : 01-26-2009 at 09:14 PM.
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Old 01-28-2009, 05:48 PM   #36 (permalink)
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Yesterday was a brutal day.. Destroyed my legs. 18 sets of squats total (Back squat, V Squat, Hack Squat) + 2 sets of walking lunges + 2 sets of angled leg presses = exhausted quads. Well worth it though, definitely finally seeing some growth in these stubborn quadriceps. I didn't record the lifts because I had classes followed by work and then went up to the gym at 9 PM. It's been tough finding time but I still manage to workout everyday.

Delts & Traps today. I will be back with results by 6:30 central time.
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Old 01-28-2009, 08:59 PM   #37 (permalink)
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Originally Posted by -GSP- View Post
Yesterday was a brutal day.. Destroyed my legs. 18 sets of squats total (Back squat, V Squat, Hack Squat) + 2 sets of walking lunges + 2 sets of angled leg presses = exhausted quads. Well worth it though, definitely finally seeing some growth in these stubborn quadriceps. I didn't record the lifts because I had classes followed by work and then went up to the gym at 9 PM. It's been tough finding time but I still manage to workout everyday.

Delts & Traps today. I will be back with results by 6:30 central time.
Brutal man, absolutely brutal, that sounds like an awesome workout! keep it up
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Old 01-29-2009, 10:43 PM   #38 (permalink)
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Yesterday: Shoulders + 10 minutes of Eliptical Machine + 13 minutes on Treadmill

Tonight: Back (Rows, Lat Pulldowns, Deadlifts) + 15 minutes of Stairmaster + 6 minutes of Eliptical Machine

324 calories burnt tonight..

I'm satisfied. Really starting to get leaner. Take it one day at a time. Not losing any strength, still actually gaining despite losing weight. I don't know if I'm really losing weight, just gaining muscle and losing fat. Still at 181 lbs.

Apologies for not getting numbers up. I've just been so damn lazy.

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Brutal man, absolutely brutal, that sounds like an awesome workout! keep it up
Thanks, bro. Time to start powering up some heavier squats. I think I finally got the size because of the volume, definitely going to be looking to max out soon when I'm all rested.
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Old 02-04-2009, 07:33 PM   #39 (permalink)
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Keep that shit up man, squat so hard your nose bleeds. Thats one of my goals. Shit man I never realized you were 181, pretty strong for your size. Good work.
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Old 02-08-2009, 06:08 PM   #40 (permalink)
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02.08.09 - Back + Tri's

Defecit Deadlifts (On top of three 45 lb plates)
135x12
185x8
225x6 (struggled keeping my balance)

Dips
BWx12 (superset w/ Diamond pushups @ BW, 10 reps)
BWx12 (superset w/ Diamond pushups @ BW, 10 reps)
BWx10 (superset w/ Diamond pushups @ BW, 10 reps)

Wide Grip Lat Pulldown
55x15 (2 second hold / pause)
70x12 (2 second hold / pause)
85x10 (5 front, 5 behind neck)
100x8 (4 front, 4 behind neck)
115x6 (4 front, 2 behind neck)
100x6
*drop set*
70x6

CG Bench Press
95x15 (slow negatives on the way down)
115x10
135x8

Seated V Bar Rows
105x12
120x10
135x8
150x6
120x5 (drop set to 105x5, drop set to 90x5, drop set to 75x5)

BOR's
45x12 (each arm, SLOW)
55x10 (each arm)
65x8 (each arm)

Hammer Strength Pulldowns
160x10x3

Skullcrushers (EZ Bar)
50x15
70x6 (felt weak)
60x10 (struggled after 7, tri's lost some strength)

Skullcrushers (Straight Curl Bar)
Bar+ 20 lbs x 15 reps
Bar+ 40 lbs x 8 reps
Bar+ 50 lbs x 5 reps
Bar+ 40 lbs x 6 reps (drop set into Bar + 20 lbs x 5 reps)

Rope Pushdown Superset
120x5
100x5
90x5
80x5

Other tidbits:

-Speed Interval Traning on Treadmill for 20 minutes, 251 calories burnt, 1.94 miles distance wise. Jog speed was 4.0 mph, Run speed was 7.0 mph. Jog for a minute, run for a minute & thirty seconds; repeat the cycle repeatedly for 20 minutes.

-Hanging Leg Raises, Roman V Ups, Decline Crunches w/twists, and Swiss Ball work for my obliques and abs were my abdominal workout for the day. Felt good to work on the core for once.
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