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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Monday April 22nd, 2013 BW: 196.0lb Flat Bench bar x 10 135lb x 8 175lb x 5 205lb x 3 ...


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Old 04-22-2013, 06:08 PM   #2031
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Monday April 22nd, 2013

BW: 196.0lb

Flat Bench
bar x 10
135lb x 8
175lb x 5
205lb x 3

225lb x 9.5
205lb 2x10 ... barely


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


Chest Flies
skipped... holy falk it was chest fly mania in the gym today


Thoughts

The gym was crazy today with tri + chest guys ... yikes. Seems like Monday is the universal day for that.

I had a bit of a crazy weekend and my weight has not recovered. Hopefully it does ... at least mostly.

IW
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Old 04-23-2013, 06:09 PM   #2032
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Tuesday April 23rd, 2013

BW: 194.2lb

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

160kg x 10
165kg x 10
160kg x 10


Leg Press
4 plates x 10
4 plates x 12
5 plates x 10

Superset with...

Hamstring Curl
60lb x 9
50lb x 10,10


Thoughts

Omg. I felt like puking after today's workout.

IW
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Old 04-25-2013, 06:21 PM   #2033
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Thursday April 25th, 2013

BW: 195.2lb

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

135lb x 10
135lb x 9
135lb x 8

Pull Ups
bw x 12,12,10

EZ Bicep Curl
65lb x 10
55lb x 12,10

Thoughts

Decided that my back wasn't healed enough yet for squats so we just did a normal Thursday workout even though I'm out of town after work tomorrow so there shall be no squatting! Hopefully I heal up a bit and come back stronger. Today felt awkward and somewhat weak.

IW
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Old 04-29-2013, 06:14 PM   #2034
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Monday April 29th, 2013

BW: 195.2lb

Flat Bench
bar x 10
135lb x 8
175lb x 5
205lb x 3

225lb x 10
205lb x 10,8


Dips
bw + 25lb x 10
bw + 35lb x 9,8


Chest Flies
22.5lb x 10
27.5lb - 2x10


Thoughts

Was my bday weekend so needless to say nutrition and sleep were poor! I got my 10 of 225 on bench but had pretty much nothin left after that.

IW
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Old 04-30-2013, 06:15 PM   #2035
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Tuesday April 30th, 2013

BW: 195.0lb

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

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


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

Superset with...

Hamstring Curl
60lb x 10
50lb x 12,12


Thoughts

Wowzer. Tough workout.

IW
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Old 05-02-2013, 06:24 PM   #2036
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Rank: Light Heavyweight
Experience: 5-7 Years
 
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Thursday May 2nd, 2013

BW: 195.4lb

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

135lb x 10
135lb x 10
135lb x 8

Hammer Strength Pull Down
1 plate x 10
2 plates x 12
2 plates + 10s x 10,8

EZ Bicep Curl
65lb x 12,12,10

Thoughts

Had a decent day. Must have been all that meat I ate last night. Went to a brazilian style rodizio... mmmmm protein!

IW
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Old 05-04-2013, 07:24 AM   #2037
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Friday May 4th, 2013

BW: 194.8lb

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

275lb x 3
315lb x 1
335lb x 1
275lb x 3


Thoughts

Decided to squat heavy today just because. I got up to 15lb less than my all time PR ... which is not bad for being 20lb less body weight and not having trained heavy in a long time.

Good to know I still got 3 plates +.

IW
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Old 05-06-2013, 05:12 PM   #2038
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Monday May 6th, 2013

BW: 196.0lb

Flat Bench
bar x 10
135lb x 8
175lb x 5
195lb x 3

225lb x 10,9
205lb x 10?


Dips
bw - 3x15


Pec Deck
70lb x 10
80lb x 10
90lb x 12
100lb x 12


Thoughts

Today I messed around a bit with my grip width. Trying to see where I could get better chest activation. I actually brought my grip in about 2 finger widths and it seemed to take some stress off the shoulders and put it more on the chest. I felt quite strong on the first set and I've never even attempted 2 sets of 225lb before so overall it was a win.

Weight is starting to come on though ... I have had a few bad weekends in a row of eating... summer time is hard to stay consistent!

IW
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Old 05-07-2013, 05:59 PM   #2039
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Tuesday May 7th, 2013

BW: 195.2lb

Deadlifts
mobility
60kg x 8
100kg x 5
140kg x 3

165kg x 10
160kg x 10
160kg x 10


Leg Extension
90lb x 10
100lb x 10
110lb x 10

Superset with...

Leg Curl
90lb x 10
100lb x 10
110lb x 10


Thoughts

A small increase on DLs. One little bit at a time I is all I need.

Leg press was busy busy busy so we tried the leg curl and extension machines ... yuck.

IW
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Old 05-09-2013, 05:43 PM   #2040
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Thursday May 9th, 2013

BW: 195.6lb

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

140lb x 10
135lb x 9
125lb x 10

Pull Ups
bw x 12, 11, 7

EZ Bicep Curl
65lb x 10
55lb x 10,9

Thoughts

A bit of a messed up workout. The gym partners showed up at different times and lots of equipment was out of order.

IW
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