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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Wednesday Feb 3rd/2010 BW: 180.5lb Military Press bar x 10 95lb x 5 115lb x 3 135lb x 1 145lb ...


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Old 02-03-2010, 07:52 PM   #1261
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Wednesday Feb 3rd/2010

BW: 180.5lb

Military Press
bar x 10
95lb x 5
115lb x 3
135lb x 1
145lb 3x3

Switched it up to a 3x3... hope to keep this up for a bit.

Deads
mobility work
70kg x 5
100kg x 4
120kg x 2
142.5kg 3x3
160kg x 1

Still working back to that old PR of 170kg. I think it should come pretty quick when I get back into a surplus diet.

Pull Ups
bw 5x6

I'd like to keep adding volume on these until I can do a set of 10... which I think should be pretty soon. I'd like to develop my back and think these would help with that... more cals will help.

Preacher Curl Machine
1 plate x 10
2 plate x 5
1 + 25 x 10,12,12
1 plate(drop set) x 6

Thoughts

Well I wasn't going to weigh in until friday but I guess we're switching days to saturday afternoon and my weight will not be the same at that time of the day. (I have my bw down to a science... lol) So I weighed today and was pleasantly surprised. Well within reach of my goal weight. I am itching to start easing the calories back up and watch my strength gains come back!

IW
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Old 02-04-2010, 05:10 PM   #1262
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Thursday February 4th/2010

Tmill - 40mins

IW
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Old 02-06-2010, 03:18 PM   #1263
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Saturday Feb 6th/2010


Decline Bench
bar x 8
135lb x 8
185lb x 5
205lb x 2
225lb x 2
245lb 2x2
255lb x 1


Front Squats
mobility
bar x 5
135lb x 5
165lb x 3
185lb x 2
205lb x 2
215lb x 2
225lb x 2


Stiff Leg Rack Pull
135lb x 5
225lb x 5
245lb x 5
255lb x 5
275llb x 5

Seated DB Tricep Extension
50lb x 5
75lb 2x5
65lb x 5

Thoughts

Well back squats and flat bench coming up on monday so I tried to keep the volume pretty low. I think it was a pretty solid workout.

IW
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Old 02-08-2010, 08:59 PM   #1264
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Monday February 8th/2010

Bench
bar x 10
135lb x 8
165lb x 4
185lb x 3
205lb x 1
225lb 3x3 (PR)

Ass came off the bench a bit but I'm still damn happy.

Squats
mobility work
bw x 8
bar x 8
135lb x 5
185lb x 3
225lb x 1
240lb 5x3

Underhand BB Rows
135lb 3x8

Superset with...

Suppine Rows
bw - 3x5

Thoughts

Bench PR and back up to my old squat PR next week. Pretty sweet!

IW
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Old 02-09-2010, 10:33 PM   #1265
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Quote:
Bench PR and back up to my old squat PR next week. Pretty sweet!
Wicked !
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Old 02-10-2010, 07:33 AM   #1266
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Thanks man! I see you just hit 3000 posts... nice.

I'm just shy of 2000!

*edit* Just remembered:

Tuesday February 9th/2010

Tmill - 40mins

IW

Last edited by iron_worker; 02-10-2010 at 08:51 PM..
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Old 02-10-2010, 12:06 PM   #1267
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Haha, yup .

You should be able to get 3 more easily.
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Old 02-10-2010, 08:11 PM   #1268
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Wednesday Feb 10th/2010

Military Press
bar x 10
95lb 2x5
115lb x 3
135lb x 1
155lb x 1
165lb x 1 (Old PR... I think)
155lb 2x2
135lb x 7

Well I can't find where I had my old PR. It's either 160 or 165lb... but I hit 165lb *today* so thats what matters.

Deads
mobility work
70kg x 5
100kg x 3
120kg x 2
145kg 3x3
160kg x 1

160kg actually went up easier than last week. It surprised me.

Pull Ups
bw 3x6 2x5

Standing BB Curl
bar x 8
95lb x 3 ...
75lb 3x8

Thoughts

A solid workout I thought. I MP'ed ~92% of my BW. Pretty happy about that. I also DL'ed 196% of my BW after my working sets.

Final weigh in on friday (or monday if the gym is open)... we'll see if I lost that last 1/2 a lb. I am kind of nervous actually.

IW
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Old 02-11-2010, 06:04 PM   #1269
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Thursday Feb 11th/2008

Tmill - 30mins

Sucky cardio day. Couldn't get into it. Oh well.

IW
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Old 02-11-2010, 06:57 PM   #1270
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you should try something less boring...

http://nicktumminello.com/2010/02/ta...abata-workout/
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