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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Thursday March 14th, 2013 BW: 193.6lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb ...


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Old 03-14-2013, 06:32 PM   #2011
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Thursday March 14th, 2013

BW: 193.6lb

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

135lb x 10
125lb - 2x10

Pull Ups
bw x 10,10,7

Standing BB Curls
75lb x 10
65lb - 2x10

Thoughts

A solid MP day. I hadn't been able to get the full 135lb x 10 until now.

For my pull ups today I tried only letting my weight come down part of the way instead of completely releasing the tension off my biceps at the bottom of the rep. Changes up the feel of the exercise a lot.

IW
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Old 03-15-2013, 05:56 PM   #2012
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Friday March 15th, 2013

BW: 192.4lb

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

265lb x 10
245lb x 10
225lb x 10


Hanging Leg Raises
bw x 12,12,10

Superset with...

Back Extensions
bw + 25lb - 3x12


Thoughts

Squats raped my soul today. omg

IW
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Old 03-18-2013, 06:28 PM   #2013
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Monday March 18th, 2013

BW: 192.6lb

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

215lb x 10
205lb x 10
195lb x 11


Dips
bw + 35lb x 10
bw + 50lb x 7
bw + 35lb x 9


Chest Flies
22.5lb x 10
25lb x 10,9


Thoughts

I did one more rep on the last set than I did last time on bench... I'll take it. lol

IW
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Old 03-19-2013, 06:35 PM   #2014
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Tuesday March 19th, 2013

BW: 192.4lb

Deadlifts
mobility
70kg x 8
100kg x 5
140kg x 3

160kg x 10
150kg x 10
145kg x 10


Leg Press
2 plates x 8
4 plates - 2x10
5 plates x 8

Superset with...

Hamstring Curl
50lb x 10
45lb x 11
45lb x 10

Thoughts

Inching my way up. Slow and steady. Still holding body weight.

IW
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Old 03-21-2013, 06:09 PM   #2015
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Thursday March 21st, 2013

BW: 193.6lb

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

135lb x 9
125lb - 2x10

Lat Pull Downs
140lb - 3x10

Standing EZ Bar Curls
75lb x 10
65lb x 10
55lb x 12

Thoughts

Didn't have an optimal MP day ..shoulders were feeling really stiff for some reason. Possibly from the heavy dips.

IW
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Old 03-22-2013, 06:46 PM   #2016
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Friday March 22nd, 2013

BW: 192.2lb

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

265lb x 10
255lb x 10
245lb x 10


Thoughts

Squats felt fairly strong today but we were in a hurry so the accessories got skipped.

IW
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Old 03-25-2013, 06:38 PM   #2017
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Monday March 25th, 2013

BW: 192.8lb

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

215lb x 10
205lb x 10
200lb x 10


Dips
bw + 35lb x 10,12,11


Chest Flies
22.5lb x 10
27.5lb x 10
25lb x 10


Thoughts

Another day in the bank.

IW
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Old 03-26-2013, 06:25 PM   #2018
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Tuesday March 26th, 2013

BW: 192.8lb

Deadlifts
mobility
70kg x 8
120kg x 5
140kg x 3

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


Leg Press
2 plates x 8
4 plates x 10
5 plates x 8
4 plates + 25s x 10

Superset with...

Hamstring Curl
50lb x 10
45lb x 11
45lb x 10

Thoughts

Staying fairly consistent lately.

IW
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Old 03-28-2013, 06:14 PM   #2019
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Thursday March 28th, 2013

BW: 192.8lb

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

135lb x 10
125lb - 10,8

Squats
mobility
bar x 10
135lb x 8
185lb x 5
205lb x 3

225lb x 10,10,12

Pull Ups
bw x 9,8,6


Thoughts

The gym is closed for Good Friday so we condensed our Thurs/Fri workout. My hips felt like they were pretty much seized up still so I kept the weight light for squats.

IW
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Old 04-01-2013, 03:54 PM   #2020
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Monday April 1st, 2013

BW: 194.6lb

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

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


Dips
bw + 35lb x 10
bw + 45lb x 9,8


Chest Flies
skipped


Thoughts

I had a solid day today. I slept like a rock last night. I also ate like sh!t this whole weekend as you can see by the weight increase.

IW
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