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| Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Wednesday April 18th, 2012 Conditioning Rowing - Intervals 3 minute warm up 7 cycles of 30second sprint/1min slow 3 minute ... |
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04-18-2012, 06:40 PM
| #1831 |
| Rank: Light Heavyweight Experience: 5-7 Years  Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
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Gender:   |  Wednesday April 18th, 2012 Conditioning Rowing - Intervals 3 minute warm up 7 cycles of 30second sprint/1min slow 3 minute cool down Thoughts Managed to bump it up by 1 interval. My glutes tell me when it's time to quit. They start accchhhiiinnnnggggg. IW Last edited by iron_worker; 04-19-2012 at 05:35 PM.. |
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04-19-2012, 05:37 PM
| #1832 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Thursday April 19th, 2012 Deload Week BW: 216.0lb Military Press bar x 8 85lb x 5 115lb x 5 135lb x 5 165lb x 3 Squats mobility bar x 8 135lb x 5 175lb x 5 205lb x 5 275lb x 3 Hammer Grip Cable Row 85lb x 10 160lb - 2x10 Thoughts My weight is bouncing between 216 and 219 and I don't know why. IW |
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04-23-2012, 07:41 AM
| #1833 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
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Gender: | Sunday April 23rd, 2012 Conditioning Rowing - Steady State 20min Thoughts Well I had a really busy weekend and just didn't have the mojo to do intervals so I just did some steady state cardio instead. Better than nothin! IW |
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04-23-2012, 12:28 PM
| #1834 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
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Gender: | Monday April 23rd, 2012 Grip Work Trainer - 3x10 CoC #1 - 2x5 CoC #1.5 - 1x3 Coc #2 - RH:10,6 LH: 3,2 Thoughts Left hand is still strugglin... but I got #2.5 and a book on grip training for my bday so I'll have to read through that and maybe figure out some new training ideas. IW |
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04-23-2012, 07:13 PM
| #1835 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
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Gender: | Monday April 23rd, 2012 BW: 215.0lb Bench Press bar x 8 115lb x 5 145lb x 5 165lb x 5 180lb x 5 210lb x 5 235lb x 5(+4) 160lb - 3x10 165lb - 2x10 Pull-Ups bw x 9,7,5,4,3 Thoughts Bench went awesome today for some reason. I thought 8 reps would be solid ... surprised myself and rocked out 9. I think the rowing is starting to show in my weight. I think I'll keep the cals the same for this cycle and if I'm still dropping I might bump it up next cycle. Can't hurt to lean out a touch. ha Oh ya, and I cracked 16" on the bis today. Woo! 16" left and 16 1/8" right. Not huge but getting there. IW Last edited by iron_worker; 04-23-2012 at 08:05 PM.. |
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04-24-2012, 06:23 PM
| #1836 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Tuesday April 24th, 2012 BW: 217.2lb Deadlifts mobility 90kg x 5 110kg x 5 130kg x 3 140kg x 5 162.5kg x 5 182.5kg x 5(+5) Deadlifts 95kg - 3x10 Superset with... Hanging Leg Raises bw 2x12,1x10 Thoughts 400lb+ for 10x reps ... money weight! That set just about killed me. ha! I was completely gassed and couldn't even finish my 5x10. Ah well, I'm stoked about the progress. IW |
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04-25-2012, 05:28 PM
| #1837 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Wednesday April 25th, 2012 Conditioning Rowing - Intervals 3 minute warm up 7 cycles of 30second sprint/1min slow 3 minute cool down Thoughts This will be my first time doing this during a heavy lifting week. We'll see how that affects my squats. IW |
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04-26-2012, 06:19 PM
| #1838 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Thursday April 26th, 2012 BW: 217.2lb Military Press bar x 8 85lb x 5 105lb x 5 125lb x 3 135lb x 5 160lb x 5 180lb x 5(+1) 95lb - 2x10 115lb - 1x10 Hammer Grip Cable Row 100lb x 10 160lb - 5x10 Thoughts I tied my best mp 2nite and it took some serious effort to do it. I'm happy with that. IW |
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04-27-2012, 06:39 PM
| #1839 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Friday April 27th, 2012 BW: 216.0lb Squats bar x 8 135lb x 5 185lb x 5 220lb x 3 235lb x 5 270lb x 5 310lb x 5(+0) Squats 155lb- 5x10 ...superset with... BB Bicep Curls 65lb - 5x10 Thoughts Well I'm a little upset with myself for messing up my squats. I could have had a huge PR total week (it still was a PR but just by a few lb). I guess my very high intensity rowing had an effect on squats. I may have to switch to a low intensity wednesday and high intensity on the weekend. I dunno. And it's bday too! IW |
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04-30-2012, 12:09 PM
| #1840 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country:
Gender: | Monday April 30th, 2012 Grip Work Trainer - 3x10 CoC #1 - 2x5 CoC #1.5 - 1x3 Coc #2 - 1x2 CoC #2.5 - 2 attempts each hand CoC #2 - RH:8,5 LH:3,2 Thoughts Well the 2.5 was miles away with my left... I thought I'd be able to get 1 out of the right hand but not to that too. Darn it! IW |
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