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Personal Journals discussion on Dfst, within the Members Section; I hate it when spotters touch the bar before they absolutely need to. I hope you get your clean 270x5 ...


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Old 02-26-2008, 07:57 AM   #41
widdoes2504
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I hate it when spotters touch the bar before they absolutely need to. I hope you get your clean 270x5 next time. Good luck.
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Old 02-26-2008, 11:43 AM   #42
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^^
yep x2
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Old 02-26-2008, 11:56 AM   #43
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2/26/08 Lower Body Workout 2

OVERHEAD SQUATS 3X5 - 5, 5, 5
so i could just focus on getting the movement down i did these with a broomstick that we had sitting around the weightroom, even when just using a broomstick i thought it was somewhat difficult to use proper form

SQUATS 3RM - 405x3
the program calls for a 1RM on either squats or deadlift every week, i like doing heavy sets of 1 and working up to a 1RM on deadlift, but when i do squats i prefer doing a 3RM or or 5RM instead of a 1RM

GOODMORNINGS 3X5 - 190x5, 190x5, 190x5

GHR 3 SETS - 3, 3, 3

HYPEREXTENSIONS 2X10-12 - bw+45x12, bw+45x12

WEIGHTED ABS 6 SETS - done


good workout, i'm going to keep working on progressing my 3RM on squats
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Old 02-26-2008, 12:40 PM   #44
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Good work on the squats. Keep it going.
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Old 02-26-2008, 01:08 PM   #45
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Big #'s, good job!
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Old 02-26-2008, 06:28 PM   #46
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thanks guys, my lower body has always been a strong point for me
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Old 02-26-2008, 06:46 PM   #47
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also, i have never watched my diet all that closely, but since joining this site i have read some of the nutrition stickies and threads and for the past 2 weeks i have been following a fairly consistant diet, i think i am doing alright with it, but i'd appreciate it if you guys took a look at it and let me know what you think:

meal1 - whole wheat bagel with peanut butter, coffee (650 calories, 26g protein)

meal2 - pre-workout - 1 scoop whey protein, 1tbs creatine mono, 1 banana (150 calroies, 25g protein)

post-workout - 2 scoops whey protein, 1tbs creatine mono, 6oz light yogurt (310 calories, 54g protein)

meal3 - eaten 45minutes-1hour after my workout - turkey and ham sandwhich on whole wheat bread with 1 slice american cheese and spinach leaves (340 calories, 30g protein)

meal4 - 1 grilled chicken breast (288 calories, 55g protein)

meal5 - 1 can tuna (125 calories, 28g protein)

meal6 - chicken breast or red meat with steamed vegtables (generally broccolli and/or spinach), 1 tbs extra virgin olive oil (493 calories, 56g protein)

meal7 - within an hour of going to bed - 1 cup low fat cottage cheese (180 calories, 26g protein)

and throughout the day i drink 1/2 gallon skim milk (720 calories, 64g protein) and a lot of water

the calories and protein figures are just approximations that i came up with based on the food labels and serving sizes, but i think they are fairly accurate
overall that would give me about 3256 calories and 362g protein for the day at a current body weight of 243. so what do you guys think?
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Old 02-26-2008, 07:28 PM   #48
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Looks pretty good. Are you taking in enough carbs with your creatine monohydrate? I don't know how much is necessary.

Edit: Just looked into that...found that 35gr is "suggested" with 5gr CM although it may be a little excessive.
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Old 02-28-2008, 09:26 PM   #49
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2/28/08 Upper Body Workout #2

SPEED BENCH PRESS 9X3 - 175x3, 175x3, 175x3, 175x3, 175x3, 175x3, 175x3, 175x3, 175x3
three slightly different grips, paused on my chest

CLOSE GRIP BENCH PRESS 5RM - 265x4
well, looks like my close grip bench press hasn't completely caught up to my regular bench press quite yet, i only got 4 good reps, i needed help on number 5 so i am going to stay at this weight again for next week

MILITARY PRESS 3X5 - 135x5, 135x5, 135x5
decided to change it up a little bit this week and do my overhead pressing with a barbell instead of dumbbells

WEIGHTED DIPS 2X8 - bw+45x8, bw+45x8

PULL UP/CHIN UP ROTATION 6X6 - 6, 6, 6, 6, 5, 5

CABLE TRICEPS EXTENSION 3X10-12 - 84x12, 84x12, 84x10

INCLINE DB CURLS 4X8-10 - 35x10, 35x10, 35x10, 35x9
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Old 02-29-2008, 04:13 AM   #50
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Good work Rob keep it going
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