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IronWorker - SS gone WestSide

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Old 01-14-2010, 08:09 AM   #1231
TALO
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You've got to be more careful
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Old 01-14-2010, 09:44 AM   #1232
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You're not kidding. Well back to limping again. I think I'm going to start wearing shoes around the house now.

Damnit.
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Old 01-14-2010, 02:54 PM   #1233
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haha...damn you
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Old 01-15-2010, 02:39 AM   #1234
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Sux Dub, sorry bro.
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Old 01-15-2010, 07:25 PM   #1235
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Friday Jan 15th/2010

BW: 183.8lb

Decline Bench
bar x 8
135lb x 8
165lb x 5
185lb x 3
205lb x 1
225lb x 1
245lb x 1
265lb x M
225lb x 4,3

Not sure why I even attempted this. Too much pressing this week and it definitely caught up to me.

Front Squats
mobility
bar x 5
115 lb x 5
135lb x 4
155lb x 3
185lb x 1

This was all I could muster. I was doing very slow reps and focusing very hard on getting the weight back on my heals.

Stiff Leg Rack Pull
135lb x 8
225lb x 8,10
245lb x 8

Cable Pull Down
50lb x 10
57.5lb x 10
65lb x 10
72.5lb x 7

Thoughts

Well my foot feels alright but my squats definitely feel like they've taken a beating since I've been gone.

I dropped almost a lb since monday so thats good. I just have to keep my diet through the weekend and hopefully be able to get some cardio in next week to keep the weightloss progressing.

IW
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Old 01-19-2010, 05:32 AM   #1236
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Monday January 18th/2010

Bench
bar x 10
135lb x 5
165lb x 5
185lb x 3
205lb x 3
215lb x 3
225lb x 3,2 (PR)

I dont' think I've ever repped 225lb before for whatever reason? It felt great.

Squats
mobility work
bw x 8
bar x 5
135lb x 5
185lb x 3
225lb 5x3

Unfortunately this felt heavy... on the bright side my foot didn't hurt too bad. *Hoping for muscle memory* lol

Hammer Strength Rows
2 plates x 8
3 plates 3x6
2 plates x 15

Thoughts

Well my squats have dropped a bit but I hope they will come back fast. My bench seems to be doing well so I guess that is good. We'll see if I've lost weight on friday.

IW

Last edited by iron_worker; 01-19-2010 at 04:47 PM..
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Old 01-19-2010, 02:37 PM   #1237
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nice pr dude.
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Old 01-19-2010, 04:46 PM   #1238
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Thanks PitskI!

Tuesday Jan 19th/2010

30mins Tmill - walking with various inclines

Walking was all I could muster on my foot but I still got an ok sweat on.

IW
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Old 01-19-2010, 05:22 PM   #1239
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Nice PR! Congrats
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Old 01-20-2010, 06:29 AM   #1240
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Thanks Widdoes.

Hmmm, the treadmill may have been a bad idea. My foot is pretty damn sore today. I was planning on riding the bike for my cardio but apparently the one at my apartment does not exist anymore. lol I'll have to either do something lower impact or no cardio...

IW
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