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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Friday February 22nd, 2013 BW: 192.2lb Back Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x ...


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Old 02-22-2013, 06:17 PM   #2001
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Friday February 22nd, 2013

BW: 192.2lb

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

265lb x 8
225lb x 10
225lb x 10


Hanging Leg Raises
bw - 3x12

Superset with...

Back Extensions
bw + 25lb - 3x10


Thoughts

Everything felt wrong today. Super stiff and struggling to get full ROM on squats. Took on too much weight and couldn't finish my set. Just generally no gas in the tank.

Rough week.

IW
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Old 02-26-2013, 05:59 PM   #2002
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Monday February 25th, 2013

BW: 190.8lb

Flat Bench
bar x 10
115lb x 8
155lb x 5
175lb x 3

205lb x 10
205lb x 10
195lb x 11


Pull Ups
bw x 10, 10, 5


Chest Flies
20lb x 10
25lb x 10
22.5lb x 10


Thoughts

Back on par for strength I think this week. Sickness must be gone. Weight still dropping. Fack me. Gotta stop that.

IW
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Old 02-26-2013, 06:01 PM   #2003
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Tuesday February 26th, 2013

BW: 192.4lb

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

150kg - 2x10
140kg x 10


Leg Press
2 plates x 5
3 plates x 10
4 plates x 10
5 plates x 8

Superset with...

Hamstring Curl
40lb x 12
45lb x 10

Thoughts

I feel like I'm back on track now. Just gotta get the weight stayin a bit more constant.

IW
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Old 02-28-2013, 06:18 PM   #2004
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Thursday February 28th, 2013

BW: 193.8lb

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

125lb - 3x10

Dips
bw x 15,15,18

Standing EZ Bar Curls
65lb - 3x10

Thoughts

Had a couple bad sleeps and I feel like my sickness is starting to take hold again. Arg.

IW
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Old 03-04-2013, 07:43 PM   #2005
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Monday March 4th, 2013

BW: 191.6lb

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 + 35lb - 2x10, 1x8


Chest Flies
20lb x 10
25lb x 8
25lb x 5


Thoughts

Cold decided to come back again. arg

IW
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Old 03-05-2013, 07:30 PM   #2006
iron_worker
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Experience: 5-7 Years
 
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Tuesday March 5th, 2013

BW: 192.6lb

Deadlifts
mobility
70kg x 8
110kg x 5
130kg x 3

150kg - 3x10


Leg Press
2 plates x 5
3 plates x 10
4 plates x 10
5 plates x 6

Superset with...

Hamstring Curl
45lb x 12,10,8

Thoughts

A decent set of deads.

IW
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Old 03-07-2013, 07:26 PM   #2007
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Thursday March 7th, 2013

BW: 192.4lb

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

135lb x 9
125lb x 10
125lb x 9

Pull Ups
bw x 10,10,9

Standing BB Curls
65lb - 3x10

Thoughts

Getting over cold number 2 now... hopefully it stays away.

IW
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Old 03-08-2013, 06:08 PM   #2008
iron_worker
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Friday March 8th, 2013

BW: 192.4lb

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

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


Hanging Leg Raises
bw - 3x12

Superset with...

Back Extensions
bw + 25lb - 3x12


Thoughts

Bodyweight seems to be stabilizing so I think I've found my calorie intake neutral point. This is good.

IW
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Old 03-11-2013, 06:17 PM   #2009
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Experience: 5-7 Years
 
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Monday March 11th, 2013

BW: 193.2lb

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

215lb x 10
205lb x 10
195lb x 10


Dips
bw + 35lb x 10
bw + 25lb - 2x10


Chest Flies
25lb x 10
25lb x 8
22.5lb x 10


Thoughts

Well I thought after my piss poor sleep last night that today would be a write off. Turned out to be not too bad. Left trap is still tight and buggin me lots on dips.

IW
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Old 03-12-2013, 06:26 PM   #2010
iron_worker
Rank: Light Heavyweight
Experience: 5-7 Years
 
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Tuesday March 12th, 2013

BW: 193.4lb

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

160kg x 10
150kg x 10
140kg x 10


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

Superset with...

Hamstring Curl
45lb x 12,10
40lb x 12

Thoughts

I'm wondering if the slight bump in strength and weight is from the creatine. Feels good whatever it is.

IW
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