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IronWorker - SS gone WestSide

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Old 03-17-2010, 03:55 PM   #1301
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how did the extra cycle treat ya?
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Old 03-17-2010, 04:30 PM   #1302
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First time was a b!tch, the second time wasn't as bad.

I might bump it up to 7 next time... But more importantly, the soccer field should be dry in a couple weeks then I can get out and do *real* sprints which I'm sure will knock the socks off treadmill sprints.

IW
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Old 03-17-2010, 05:10 PM   #1303
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yes it will. same thing here...snow is finally gone
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Old 03-17-2010, 08:46 PM   #1304
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Wednesday March 17th/2010

BW: 183.2lb

Military Press
bar x 10
95lb x 5
115lb x 2
125lb 5x5

Deads
mobility work
60kg x 5
100kg x 3
120kg x 2
140kg 3x5

I think I might drop to 2.5kg increments now to try and keep the progression alive. Hoping to hit 150kg.


Pull Ups
bw x 8,6,6

I think I'm going to try and increase my reps until I can do 8 on my last set then I will bump it to 4 sets.

Standing EZ Bar Curls
70lb x 10,8,7
50lb x 6 (drop set on last set)

Thoughts

My weight seems to have maintained since last week. I have been missing the last meal of the day a few times since after I go to the gym it's so late so sometimes it doesn't happen... If my weight maintains again next week I'll bump up the cals.

IW
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Old 03-18-2010, 03:51 PM   #1305
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Thursday March 18th/2010

Sprints - Tmill

1min sprints : 1 min rest - 7 cycles @ 10mph/5mph

IW
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Old 03-19-2010, 04:15 PM   #1306
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Friday March 19th/2010


Decline Bench
135lb x 5
185lb x 3
205lb x 2
230lb 2x3, 1x6

Rocked it.

Front Squats
mobility
bar x 5
135lb x 4
155lb x 3
175lb x 1
190lb 3x3


Stiff Leg Rack Pull
135lb x 5
225lb x 3
280llb 3x3

Seated DB Tricep Extension
60lb 3x10

Thoughts

Triceps = Smoked! I hope they heal up for monday's workout.

Had an awesome sleep last night... around 10 hours. I really felt refreshed today.

IW
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Old 03-22-2010, 08:36 PM   #1307
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Monday March 22nd/2010


Bench
bar x 10
135lb x 6
165lb x 4
185lb x 3
210lb 5x5

Next week I go for my old PR.

Squats
mobility work
bw x 8
bar x 8
135lb x 5
185lb x 3
205lb x 2
230lb 5x5

Matched my old PR here. Woohoo.

Unilateral DB Rows
80lb 3x8


Thoughts

Well I was feeling like I was not very energetic today but something must have worked out because I made it through everything.

IW
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Old 03-23-2010, 03:48 PM   #1308
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Thursday March 23rd/2010

Sprints - Tmill

1min sprints : 1 min rest - 8 cycles @ 10mph/5mph

Went to 8 today... pretty killer. Might do this one more time then bump it back to 5 and shorten rest to 45 or 50sec.

IW
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Old 03-24-2010, 08:21 PM   #1309
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Wednesday March 24th/2010

BW: 184.6lb

Military Press
bar x 10
95lb x 5,3
115lb x 2
130lb 5x5


Deads
mobility work
60kg x 5
100kg x 4
120kg x 2
142.5kg 3x5


Pull Ups
bw x 8,7,6


Standing BB Curls
75lb x 10,9,8
55lb x 6 (drop set on last set)

Thoughts

3 more weeks of this and I'll be in PR land.

Up 2 or 2.5lb since my DR trip (besides the fat gain while there... lol) I think they are solid gains and I feel like the sprints are keeping me somewhat lean. Woohoo. 2lb/mo as I predicted. I love it when I'm right the first time!

IW
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Old 03-25-2010, 05:54 AM   #1310
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good stuff dude.
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