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post #11 of 15 (permalink) Old 02-16-2009, 11:16 PM Thread Starter
Flyweight
 
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Join Date: Sep 2008
Location: chicago
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2/16/09
well this is the first part of my day ate late today but got in some good calories carbs and protein

just got out of my martial arts class, did some drills with peeps there. worked on my spinning elbow, flying knees, spin back kick, jumping spin back kick, jumping roundhouse and kidney shots.

just took my preworkout creatine/protein
about to lift, so far so good
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post #12 of 15 (permalink) Old 02-17-2009, 01:29 AM Thread Starter
Flyweight
 
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Location: chicago
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9/16
just got done with the lift
widegrip pullupsx3
squatsx3
incline benchx3
lungesx3
dips+25lbx3
deadliftsx3 (255 7times!!!)
arnoldpressx3 (moved up in weight)
chinupsx2

decent i'm still in the process of changing my workout
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post #13 of 15 (permalink) Old 02-19-2009, 02:11 AM Thread Starter
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Location: chicago
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9/18
at my martial arts class nothing big, only good thing was i kept grappling and i'm doing way better.

lifting
neutralgrip pullupsx3
closegripbench press 7,6,4 rep for 3 sets
squatsx3 did 195lb 8x3
bench did 145 8,6,6 reps for 3 sets
db shoulder press did 5x3
dips with 25lb 10,8,6 times
deadlift 255 8,8,6
arnold pressx3 forgot how many reps

felt good today, i think next time i lift i'm going to try to put in some more explosive excercises, so i'm going to add powercleans, powercurls, db snatch to my workout.
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post #14 of 15 (permalink) Old 02-21-2009, 02:14 AM Thread Starter
Flyweight
 
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Location: chicago
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9/20

class was shit, barely grappled feeling a little under the weather

wide-grip pullups 8x3 bw
seated db press8x3 (45lb+handle)
dips bw+30lb 7x3
bench 6x3 145
squats 195lb 10x2 210lb 8x1
deadlift 255lb 8x1 7x1 6x1
arnoldpress 45lb+handle 8x3
did some chinups just to tire me out and some quick bw jump squats

feeling kinda weird today i put in a normal workout not feeling too sore, maybe because i'm sick i'm not feeling the burn, or i just need more weight

plans for next week are to up my MA technique and add some weight to limit each rep to 6.
going to add some explosive excercises but when i do them i don't feel much of a burn more an exhaustion idk i might not be doing them right. but for now this weekend i'm just going to chill and try to heal up. i'm out of oats ****
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post #15 of 15 (permalink) Old 02-24-2009, 02:52 PM Thread Starter
Flyweight
 
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9/23
martial arts class was a little slow i was working on some techniques not much of a day. stretched alot though


lifting
chinups bw 8x3
widegrip pullups bw 7x1 6x2
db shoulder press 47.5lb 10x1 8x2
benchpress 145lb 6x3
dips bw+30lb 8x1 7x2
squats 215lb 7x2 205lb 8x1
powerclean 145 8x3 (still getting used to them)
deadlifts 255lb 8x1 7x2
arnold press 47.5lb 8x3

decent lift put some tigerbalm on some areas that are real sore and feeling good. the girlfriend is coming over so time to relax :]
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