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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Thursday March 1st, 2012 BW: 216.0lb Military Press bar x 8 75lb x 5 100lb x 5 120lb x 3 ...


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Old 03-02-2012, 07:08 AM   #1791
iron_worker
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Thursday March 1st, 2012

BW: 216.0lb

Military Press
bar x 8
75lb x 5
100lb x 5
120lb x 3

130lb x 5
150lb x 5
170lb x 5(+2)

95lb,100lb,105lb,110lb,115lb - 5x10


DB Rows
65lb x 8
115lb 2x10
105lb 1x10


Thoughts

Well no PR today for MP. My traps and upper back were big time sore from DLs. Ah well, it wasn't a bad performance but I have done better.

They got new DBs at the gym ... which is good except they have a fat grip. So now rows is more of a grip focus than a pulling focus. We may change exercises to focus more on the weight than the grip strength required.

IW
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Old 03-02-2012, 11:48 AM   #1792
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Friday March 2nd, 2012

BW: 215.6lb (AM weigh in)

Squats
mobility
bar x 8
135lb x 5
175lb x 5
205lb x 3

225lb x 5
255lb x 5
290lb x 5(+4)


Thoughts

A noon workout so we just did our big set and got the F out of there. Went great! A big PR.

IW
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Old 03-05-2012, 06:11 PM   #1793
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Monday March 5th, 2012

BW: 215.0lb

Bench Press
bar x 8
115lb x 5
135lb x 5
160lb x 5

190lb x 3
215lb x 3
240lb x 3(+2)

155lb - 5x10


Pull-Ups
bw x 9,7,5,3,2


Thoughts

Well not a stellar performance but I did alright. 1 rep better than last time I did 240lb a couple cycles ago. Baby steps.

IW
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Old 03-06-2012, 03:17 PM   #1794
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Quote:
Originally Posted by iron_worker View Post
Monday March 5th, 2012

BW: 215.0lb

Bench Press
bar x 8
115lb x 5
135lb x 5
160lb x 5

190lb x 3
215lb x 3
240lb x 3(+2)

155lb - 5x10


Pull-Ups
bw x 9,7,5,3,2


Thoughts

Well not a stellar performance but I did alright. 1 rep better than last time I did 240lb a couple cycles ago. Baby steps.

IW
looks like you did alright to me! good job
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Old 03-06-2012, 06:22 PM   #1795
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Tuesday March 6th, 2012

BW: 216.0lb

Deadlifts
mobility
80kg x 5
100kg x 5
125kg x 3

145kg x 3
165kg x 3
185kg x 3(+5)

Deadlifts
100kg - 5x10

Superset with...

Hanging Leg Raises
bw 5x12,12,12,10,8

Thoughts

Thanks Hitman!

A good solid workout today. I didn't want to push week 2 too far just so I can really take week 3 to the limit where I'll getting into new territory.

Leg raises dropped off fast but oh well. ha

IW
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Old 03-08-2012, 02:38 PM   #1796
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Quote:
Originally Posted by iron_worker View Post
Tuesday March 6th, 2012

BW: 216.0lb

Deadlifts
mobility
80kg x 5
100kg x 5
125kg x 3

145kg x 3
165kg x 3
185kg x 3(+5)

Deadlifts
100kg - 5x10

Superset with...

Hanging Leg Raises
bw 5x12,12,12,10,8

Thoughts

Thanks Hitman!

A good solid workout today. I didn't want to push week 2 too far just so I can really take week 3 to the limit where I'll getting into new territory.

Leg raises dropped off fast but oh well. ha

IW
what is your BF%
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Old 03-08-2012, 06:26 PM   #1797
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Good question ... If I had to guess I'd say 18% ish? Hopefully less than 20. It's getting up there and I'm going to have to slow this bulk down I think soon.

IW
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Old 03-08-2012, 06:30 PM   #1798
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Thursday March 8th, 2012

BW: 217.6lb (holy crap!)

Military Press
bar x 8
75lb x 5
950lb x 5
120lb x 3

140lb x 3
160lb x 3
180lb x 3(+2)

95lb,100lb,105lb,110lb,115lb - 5x10


Hammer Grip Cable Row
100lb,120lb,127.5lb,140lb,147.5lb - 5x10

Thoughts

Well I did the same amount of reps as I did the last time I did 180lb ... I seem to be leveling off here. I've come quite a ways though so I guess that's alright. Should be getting close to maxing out in a few cycles I would say. Would be great to hit 200lb!

We tried a new lat exercise. We weren't happy with how the new DBs turned the exercise into a grip oriented lift so we took grip strength out the equation. We'll see how this goes after a few cycles.

P.S. - I'm heavy as Fack today! Went out to eat last night for supper and apparently it shows.

IW
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Old 03-09-2012, 06:28 PM   #1799
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Friday March 9th, 2012

BW: 216.8lb

Squats
bar x 8
135lb x 5
175lb x 5
205lb x 3

245lb x 3
275lb x 3
305lb x 3(+3)


Squats
135lb - 1x10
155lb - 4x10

...superset with...

BB Bicep Curls
65lb - 1x10
75lb - 4x10

Thoughts

Well I was hoping for 7 reps but 6 isn't too bad. I could have tried for a 7th but it would have been ugly so I decided to save it for week 3.

Next week I can't forget about grip worK!

IW
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Old 03-12-2012, 06:41 PM   #1800
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Monday March 12th, 2012

BW: 217.2lb

Bench Press
bar x 8
115lb x 5
135lb x 5
165lb x 5

200lb x 5
230lb x 3
255lb x 1(+2)

155lb - 5x10


Pull-Ups
bw x 7,6,4.5,4,3


Thoughts

Last week I did 250 x 2 ... I was really hoping for 2 reps this time ... when I managed 3 I was stoked. It makes me feel like this is at least a hope of me possibly hitting 275lb in a few months.

IW
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