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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Tuesday March 27th, 2012 BW: 218.2lb Deadlifts mobility 85kg x 5 105kg x 5 125kg x 3 140kg x 5 ...


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Old 03-27-2012, 06:00 PM   #1811
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Tuesday March 27th, 2012

BW: 218.2lb

Deadlifts
mobility
85kg x 5
105kg x 5
125kg x 3

140kg x 5
160kg x 5
180kg x 5(+4)

Deadlifts
225lb - 3x10, 1x20(dear god!)

Superset with...

Hanging Leg Raises
bw 3x12

Thoughts

I could have gone for another rep on deads for a record but I my form was really solid up til that point so I left it. My back thanks me!

For some reason I decided to finish off my 5x10 with a set of 20... zomg!

IW
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Old 03-29-2012, 06:32 PM   #1812
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Thursday March 29th, 2012

BW: 216.8lb

Military Press
bar x 8
85lb x 5
105lb x 5
125lb x 3

135lb x 5
155lb x 5
175lb x 5(+2)

105lb - 3x10
115lb - 2x10


Hammer Grip Cable Row
140lb - 4x10
140lb - 1x12

Thoughts

A solid lift for military press. Really happy with that.

I went to the doc and he says I have high cholesterol ... seemed odd cause I thought I eat fairly healthy and my macros are in check. Get doing some research and turns out the 4 eggs I'm eating in the morning are over double the recommended daily intake of cholesterol! Not to mention the rest of the food I eat!

So I'm going to be cleaning up my diet big time (in terms of cholesterol and trans fats and such).

Just a note to everyone that just because your macros are in check doesn't mean your micro nutrients are!

IW
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Old 03-30-2012, 04:59 PM   #1813
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Friday March 30th, 2012

BW: 216.2lb

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

230lb x 5
265lb x 5
300lb x 5(+2)


Thoughts

Had places to be so it was a short and sweet workout. Turned out pretty solid.

I have been shying away from the food a bit lately since I heard my cholesterol was high and it's showing in my body weight. Down a couple lb.

IW
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Old 04-02-2012, 01:00 PM   #1814
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Monday April 2nd, 2012

Grip Work

Trainer - 3x10
CoC #1 - 2x5
CoC #1.5 - 1x3
CoC #2 - RH: 9,5 LH:3,2
CoC #1.5 - RH:11 LH:7


Thoughts

A slight improvement over last week. I think I am going to try and take the "less is more" approach and drop thursday workouts since my DL workout on tuesday hammers my grip pretty good as well.

I also dropped some of the work sets today. I may drop the top gripper to just one max set next time as well.

IW
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Old 04-02-2012, 06:21 PM   #1815
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Monday April 2nd, 2012

BW: 217.2lb

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

195lb x 3
220lb x 3
245lb x 3(+1)

160lb - 5x10


Pull-Ups
bw x 6,5,4,4,3


Thoughts

New low cholesterol diet in place and I think it's wreaking havoc on my strength. I had a very lack luster day. I hope sh!t evens out quick.

IW
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Old 04-03-2012, 06:14 PM   #1816
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Tuesday April 3rd, 2012

BW: 217.0lb

Deadlifts
mobility
85kg x 5
105kg x 5
125kg x 3

150kg x 3
170kg x 3
190kg x 3(+3)

Deadlifts
90kg - 3x10

Superset with...

Hanging Leg Raises
bw 3x12

Thoughts

Well the gym is closed for good Friday so we're squatting a day early. I held back a bit on my rep max and cut my 5x10 down to 3x10 to try to save my back for squats. I'm reasonably happy with how the weight felt anyway.

IW
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Old 04-05-2012, 06:37 PM   #1817
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Friday April 5th, 2012

BW: 216.8lb

Military Press
bar x 10
85lb x 5
105lb x 5
125lb x 5

145lb x 5
165lb x 3
185lb x 4


Squats
bar x 8
135lb x 5
175lb x 5
210lb x 3

245lb x 3
280lb x 3
315lb x 3(+3)


Thoughts

Well my shoulder was tweaked from bench and I didn't think MP was going to go very well but I still managed +1 rep from the last time I hit 185lb. Hopefully my shoulder heals up for monday so I can hit something respectable then.

Squats went great. +1 rep from last time I did 315lb. Nice.

IW
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Old 04-09-2012, 06:21 PM   #1818
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Monday April 9th, 2012

BW: 216.8lb

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

205lb x 5
230lb x 3
260lb x 1(+1)

155lb - 5x10


Pull-Ups
bw x 10,7,5,5,4


Thoughts

I'm reasonably happy with my bench today. 3 reps would have been really good in my mind. 2 reps I am ok with. I am not sure but this weight is either matching my old PR or beating it by 5lb so that's never a bad thing. It's been a loooonnngggg time since I hit these kinds of weights on bench.

IW
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Old 04-10-2012, 06:15 PM   #1819
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Tuesday April 10th, 2012

BW: 217.4lb

Deadlifts
mobility
90kg x 5
105kg x 5
130kg x 3

160kg x 5
180kg x 3
200kg x 1(+3)

Deadlifts
100kg - 3x10,1x20

Superset with...

Hanging Leg Raises
bw 3x12

Thoughts

200kg is a nice landmark for me. 440lb.... for reps. Feels good. Though when I hit the first rep I was worried because it was moving slllloowwww.

That last 20rep set completely gassed me and gave me a headache. Oh well. A really good day all in all.

IW
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Old 04-12-2012, 06:31 PM   #1820
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Thursday April 12th, 2012

BW: 219.8lb

Military Press
bar x 8
85lb x 5
105lb x 5
125lb x 3

155lb x 5
175lb x 3
195lb x 1(+1)

95lb - 2x10
105lb - 2x10
115lb - 1x10


Hammer Grip Cable Row
85lb x 10
160lb - 5x10

Thoughts

Not sure on the big spike in my weight today? I cheated a bit last night on my night off so I guess that could be it. Hopefully it levels out a bit.

I'm pretty happy with my performance on these today. I went for 3 but there was just no way it was going up. I'm ok with 2.

IW
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