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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Friday February 1st, 2013 BW: 194.2lb Back Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x ...


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Old 02-01-2013, 04:52 PM   #1991
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Friday February 1st, 2013

BW: 194.2lb

Back Squats
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 2

255lb x 10
235lb x 10
235lb x 10


Hanging Leg Raises
bw - 3x10

Superset with...

Straight Leg Good Mornings
115lb - 2x10
135lb x 10


Thoughts

Another rough day of squats in the books.

IW
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Old 02-04-2013, 01:47 AM   #1992
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That's great thanks for sharing...!!!
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Old 02-05-2013, 06:06 PM   #1993
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Tuesday February 5th, 2013

BW: 194.2lb

Deadlifts
mobility
70kg x 8
100kg x 5
130kg x 3

150kg - 2x10
140kg - 1x10


Leg Press
2 plates x 8
3 plates x 10
4 plates x 10,12

Superset with...

Hamstring Curls
45lb x 10
40lb x 10
35lb x 10


Thoughts

I think the working downwards in weight is helping on the lower body lifts.

IW
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Old 02-07-2013, 06:00 PM   #1994
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Thursday February 7th, 2013

BW: 193.8lb

Seated BB Military Press
bar x 8
65lb x 8
85lb x 5
105lb x 3

130lb x 10
125lb x 10
120lb x 9


Pull Ups
bw x 13,7,6


Hammer Strength Lat Pull-Down
2 plates - 2x10


Thoughts

Decided to switch up the last accessory today.

IW
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Old 02-08-2013, 06:03 PM   #1995
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Friday February 8th, 2013

BW: 193.8lb

Back Squats
mobility
bar x 10
135lb x 8
185lb x 5
215lb x 3

255lb x 10
245lb x 10
235lb x 10


Hanging Leg Raises
bw - 3x11

Superset with...

Straight Leg Good Mornings
95lb x 10
115lb - 2x10


Thoughts

Well squats didn't feel great but I didn't feel like I was dying so hopefully that's a sign that they are improving.

Increased leg raises a bit too.

IW
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Old 02-11-2013, 06:15 PM   #1996
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Monday February 11th, 2013

BW: 193.2lb

Flat Bench
bar x 10
135lb x 8
165lb x 5
185lb x 3

205lb x 10
205lb x 10
200lb x 10


Dips
bw x 6
bw + 25lb x 10
bw + 35lb x 10
bw + 45lb x 8



Chest Flies
20lb x 10
22.5lb x 10, 12


Thoughts

Added 5lb to one of my sets on my bench. Slowly inching my way up. Still creepin downwards in weight. I think I will have to increase cals a bit to try and at least maintain.

IW
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Old 02-12-2013, 06:29 PM   #1997
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Tuesday February 12th, 2013

BW: 193.6lb

Deadlifts
mobility
70kg x 8
100kg x 5
130kg x 3

155kg x 10
150kg x 10
140kg x 10


Leg Press
3 plates x 12
3 Plates + 25s x 12
4 plates x 12


Hamstring Curls
45lb x 12
45lb x 9
40lb x 10


Thoughts

I was on my own today so my pace was pretty quick. Tired me out! A sweaty day.

IW
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Old 02-14-2013, 06:33 PM   #1998
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Thursday February 14th, 2013

BW: 193.6lb

Seated BB Military Press
bar x 8
65lb x 8
95lb x 5
115lb x 3

145lb x 7
115lb x 10
115lb x 11

Squats
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3

255lb x 10
245lb x 10
235lb x 10


Thoughts

Did a combined day today since tomorrow is date night with the old lady.

Went up a bit heavier with MP just to try to break my groove a bit.

Squatted the same weight as last time but with a day less rest so that's kind of an improvement I guess.

IW
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Old 02-19-2013, 06:11 PM   #1999
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Tuesday February 19th, 2013

BW: 192.4lb

Deadlifts
mobility
70kg x 8
100kg x 5
130kg x 3

140kg - 3x10


Bench Press
bar x 10
135lb x 8
155lb x 5
175lb x 3

195lb - 2x10
185lb x 10


Thoughts

Gym was closed for Family Day yesterday so we did a condensed day. I somehow managed to start coming down with some sort of illness so I had to back off the weight a bit today. Just had no gas in the tank today.

IW
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Old 02-21-2013, 06:13 PM   #2000
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Thursday February 21st, 2013

BW: 192.4lb

Seated BB Military Press
bar x 8
65lb x 8
95lb x 5
115lb x 3

125lb - 3x10

Pull Ups
bw x 10,10,8

Standing BB Curls
65lb - 3x10

Thoughts

Starting to get over my sickness I think so my strength came back closer to normal today I think. I gotta edge up the cals even more. I'm still slowly losing weight.

IW
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