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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; It's not an area of the back you should play around with. Inflamed nevers and such tend to resolve themselves ...


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Old 01-30-2008, 12:50 PM   #121
EricT
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It's not an area of the back you should play around with. Inflamed nevers and such tend to resolve themselves but it may be worth checking out.

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As for the MP being a PR, I was just not sure since its the first time I've done that much weight but I know I could have done it before. Probably could have done more on a different day. But I'll take it either way.
That's why they're called PR's . We don't have PPR's (potential PR's). "Hey, I got 300X3 today; that's a PPR of 305 or so." Then there's the PUPR (parallel universe PR)....

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 01-30-2008, 07:34 PM   #122
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Haha that's funny. I found a formula in FLEX that predicted 5 people's bench press 1RM at 98% accuracy based on a 5RM. And another formula that predicted squats/deads at 94% accuracy. I told a friend and he figured what his would be...and he went around telling people that they were his maxes.

Good work though. PRs are always good. What is your PR for power curls?
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Old 01-30-2008, 08:51 PM   #123
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lol that is lame. If you haven't actually lifted it then its not a PR. Even if you're staying on the "safe side of estimation". But ya, power curls...gay.
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Old 01-31-2008, 03:25 PM   #124
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Thurs Jan 31/08

Weighed in today...much to my surprise I'm down to 168lbs....thats 3lb loss. I thought for sure I'd gained. I'm pretty sure I must have lost a bit of muscle there. Damn. I guess I'm officially single digit bf % now.

My calculations estimate me to be around 9.5% bf now.

Squats(volume)
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 155bs x 3
- 175lbs x 1 (weight accl)
- 185lbs 3x8

Whoa man these make me tired but I'm glad we're doing them. I can really feel my endurance getting better.

*EDIT* Forgot to mention that I didn't notice my hands going numb. I forgot to look out for it though so I'm not sure if I just wasn't looking for it or it wasn't happening. Pretty sure it didn't happen though.


Bench (heavy)
- bar x 5 (warmup/stretch)
-135lbs x 3(warmup)
-155lbs x 2
-175lbs x 1 (weight accl)
-195lbs x 1 (weight accl)
-210lbs x 2

Not too bad. I was going to try for 215lbs but I decided to go on the safe side. I tried for rep 3 but it wasn't quite there. My spotter told me I was damn close though.

I made alot of noise while trying though...lol actually scared the guys that were installing a new mirror. haha


Pendlay Rows
-30kg x 5 (stretch/warmup)
-40kg x4
-50kg x 3 (weight accl)
-60kg x 1
-67.5kg 3x5

Done and done. Really trying to maintain explosiveness on these. Gets a little wild sometimes. ha

Accessory

Dips

bw x 5 (stretch)
bw + 40lbs 3x10

This was an odd workout on these. First set was almost fail, second set was easy, and the third set was almost fail again? W/E moving on! lol


Hanging Leg Raises

bw 1x10,1x8,1x6

Trying a new main ab exercise and oh man its tough! This would should help work those abs nicely.


Side Bends

70lbs x 5 (stretch)
95lbs 3x10

These always suck. But I finished.


Diet

9:30- 1.5 scoops whey, 2/3 cup oats, ECA stack

10:45 - workout

12:30 - PWO - 1 scoop isolate

1:00 - PPWO - chicken wrap and veggies

3:00 - can of chicken, spinach, pickles, olives, italian

5:00 - steak, whole wheat pasta, veggies

7:00 - chicken breast, veggies

9:00 - not too sure yet....

Thougths

Well I'm pretty happy with today's results. High volume squats are coming along nicely. My bench has taken a slight hit for max performance I think but not as bad as I'd initally thought so thats good and bad. I'm pretty much sick of cutting so I'm glad mexico is in 2 weeks!


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Old 02-03-2008, 03:19 PM   #125
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Sunday Feb 3/08


Squats (heavy day)
- bar x 5 (warmup/stretch)
- 135lbs x 4 (warmup)
- 185lbs x 2 (weight acclimation)
- 205lbs x 1 (weight accl)
- 225lbs x 1 (weight accl)
- 245lbs x 1 PR!
- 255lbs x 0, 255lbs x 1, 255lbs x 1 PR! (thats ~1.51 x bw...nice)
- 215lbs 1x4
- 205lbs 1x5

Well, this might need some explaining. I nailed 245lbs and it felt so solid that I moved up another 10lbs. Then I played mind games with myself and failed on 255 for my first attempt. So I rested again and tried again. I got it but my spotter touched me on the way up so I wasn't sure if I could actually call it my own. I was about to just leave it as is but then I got under again and hit it with no spot. Felt so good! I was pretty burnt for the work sets after but still really happy with 2 PRs in one exercise.


Priority Military Press
-bar x 5 (stretch)
-85lbs x 3 (warmup)
-95lbs x 1 (weight accl)
-115lbs x 1 (weight accl)
-135lbs x 1 (PR!)
-105lbs 2x5

Well I got the weight I was lookin for on my first attempt so I didn't try to go any higher. The rep was real slow but it just kept going so I'll take what I can get.


Bench (volume day)
- bar x 8 (warmup/stretch)
-115lbs x 5
-135lbs x 3(weight acclimation)
-155bs x 1 (weight acclimation)
-170lbs 4x8 (this is more then I weigh now~!)

Didn't think I was going to finish since M.Press was so hard today but I barely squeezed on the last rep.


Pendlay Rows

I think we actually forgot to do these today....oops. Oh well, it took long enough as it was.

Pull-Ups

bw + 17.5lbs 2x5, 1x3

I was just absolutely drained by this point... Try again next time.



Accessory Lifts

Calves

180lbs x 8
270lbs x 5
340lbs 3x10

Put these before bench today to give some arm rest after M.Press.

Hamstring Curls

skipped these in favor of time today

Diet

9:30am - 1.5 scoops of whey in 2/3 cup of oatmeal

10:45 - workout

1:30 -PWO - 1 scoop isolate

2:00- PPWO - chicken wrap, veggies

3:00 - 1.5 scoops whey to hold me over

5:00 - whole wheat pasta, 6 hard boiled eggs, black olives, italian... (not that great lol)

7:00 - chicken breast, veggies, almonds

Thougths

One of the best days I've had in a while. Very draining but definately worth the PRs I made today. Thanks to Eric for suggesting the program to maintain my strength on this cut.

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Old 02-03-2008, 07:35 PM   #126
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nice work dude.
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Old 02-03-2008, 10:08 PM   #127
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Thanks man!
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Old 02-05-2008, 02:50 PM   #128
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Tues Feb 5/2008


Deads
60kg x 5 (stretch)
80kg x 3 (warmup)
100kg x 1 (weight acclimation)
120kg 3x5

Since we did our heavy single on this we're going to start back into doing some volume work. Might recycle back to a heavy triple next week with a couple sets of 5 after for some volume. This felt pretty good. Definately feelin stronger then I once was.

Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
165lbs 3x5

Might bump this up 5lbs soon. Don't want to get excessive though as its mostly a stretch/form practice.

Accessory

Dips

bw x 5 (warmup)
bw+42.5lbs 3x10

Next time I get to bump to a 45lb plate. Score. Thats a landmark I've been waiting for for quite some time.

Hanging Leg Raises

bw - 1x10, 1x8,1x7

These are really hard but I think they're far better then the cable stuff we were doing before.

Obliques...

Currently on the lookout for a new exercise. We were doing side bends but I've found that its making my "love handle" area bulge out. For now thats fine cause my bf is pretty low but when I put some weight back on they're just gonna look like love handles... Any suggestions for more of a twisting motion exercise?

Pendlay Rows

35kg x 5 (stretch)
45kg x 3 (warmup)
55kg 3x5

Well we forgot about these last day and we had some extra time today since its our short day so we stuck in a light set of these.
Worked on proper form and explosiveness. Felt really good.

Diet

9:30am - 1.5 scoops whey and bowl of oatmeal

10:00am - ECA stack

10:30 - workout

12:00 - PWO - 1 scoop isolate

12:30 - chicken wrap

2:30 - spinach, can of tuna, olives, pickles, mustard

4:30 - 1.5 scoops whey with soy milk, little bit of no fat yogurt

more to come...


Thoughts

About 1.5 weeks out from mexico trip and I'm fricken pumped. Really sick of this diet but I'm gonna try to keep to hold to my guns for the last little bit and hopefully be lookin real good on the beach. Really happy I maintained most of my strength on this cut. Well actually I think I had lost some strength right at the beginning and I've been slowly working back to where I was at before. The shock of my gross diet before to the super clean diet during cutting had a big effect on my body. I'm used to it now and making some slow forward progress.


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Old 02-05-2008, 04:17 PM   #129
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Cable wood chops are great. Prone russian twists or barbell russian twists.

Remember that the rotation is from the hips and the upper back. Not the low back. Good idea. Will work the internal obliques on one side and the external on the other.
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Old 02-05-2008, 07:23 PM   #130
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i would also go with the russians....work quite well for me...and try the overhead side bends if you haven't...killed me the first time i did them.

i recycle the 3 of them...works good.

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