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Old 04-23-2009, 04:39 PM   #21 (permalink)
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ON= Optimum Nutrition, great stuff, good choice on that scarecrow, I take ON Whey and it tastes great along with being solid nutritionally. Also, nice curling man
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Old 04-23-2009, 07:38 PM   #22 (permalink)
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I got a 10lb bag this time around to be cost effective, but have gone through at least 5 tubs of ON's protein powders. This last batch has a funny taste but normally it's one of the better tasting brands.
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Old 04-25-2009, 01:40 AM   #23 (permalink)
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Friday - Week 3 / Day 3

Rotator Cuff
Shoulder Rotations - 3x12 @ 15/15/15

Chest/Triceps
Bench Press - 2x3 @ 250, 2x2 @ 265, 1x30sec Neg @ 295
Weighted Dips - 3x6 @ 65/70/75

Trapezius
Barbell Shrugs - 3x8 @ 225/250/275

Core
Ab Rotations - 3x12 @ 140/155/170

Note: Today was pretty interesting due to the negative rep at 295. After the rep was over I just sat there on the bench and admired how the weight looked sitting there. A few guys near me were looking at me funny as I was loading up the weight which was kinda funny. Other than that everything went well. My shoulders have been a little tight lately with the high weight but I haven't felt any pain or other indications of trouble. Tomorrow shouldn't be anything special but Monday is supposed to be another failure test to confirm if I can put up 280.
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Old 04-27-2009, 08:49 PM   #24 (permalink)
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Saturday - Week 3 / Day 4

Legs
Squats - 3x5 @ 225/245/265
Deadlifts - 3x5 @ 225/245/265
Calf Raises - 3x12 @ 200/220/240

Back/Biceps
Reverse-Grip Pulldowns - 3x8 @ 140/160/180
One-Arm DB Rows - 3x8 @ 80/85/90

Biceps
Incline DB Curls - 3x8 @ 30/35/40

Note: I decided to change things up a bit today out of boredom by doing some normal squats and deadlifts. I'll likely be modifying my routine a bit more in the next few days to complement my benching goals a bit more. Nothing else to note for this day.
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Old 04-27-2009, 08:55 PM   #25 (permalink)
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Monday - Week 4 / Day 1

Chest/Triceps
Bench Press - 2x5 @ 230, 2x5 @ 250, 1x1 @ 280, 1x1 @ 285
Incline DB Press - 3x8 @ 50/60/70

Triceps
Skullcrushers - 3x8 @ 75/80/85

Note: Well today was another failure test, this time to see if I could put up 280. Surprisingly enough, 280 went up like nothing so I gave 285 a try, which also went up without much trouble. Despite putting up 285 today I will remain at the 280 mark on my schedules spreadsheet until my next failure test. I don't want to get too ahead of myself as today might have been a bit of a fluke. Also, I got rid of the DB side raises and will find something to take its place later on. My weight this morning was at 178 which puts me at a 5lb gain since starting this program 4 weeks ago. A bit of that might have been water weight as visually I can't tell any difference.
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Old 04-27-2009, 09:04 PM   #26 (permalink)
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Nice job man, your bench is really strong. Is it paused or touch-n-go?
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Old 04-27-2009, 09:05 PM   #27 (permalink)
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You talking between sets or between reps?
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Old 04-27-2009, 09:11 PM   #28 (permalink)
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You talking between sets or between reps?
Paused bench:


TnG bench:
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Old 04-27-2009, 09:30 PM   #29 (permalink)
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Oh I'm definitely touch-n-go...I don't pause much at the bottom at all.
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Old 04-29-2009, 11:39 PM   #30 (permalink)
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Wednesday - Week 4 / Day 2

Back/Biceps
Wide-Grip Pulldowns - 3x8 @ 145/166/185
Cable Rows - 3x8 @ 145/165/185

Biceps
Barbell Curls - 3x8 @ 85/95/105

Note: Nothing special to note for today's workout.
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