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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Thursday July 4th, 2013 Deload Day BW: 195.0lb Seated Military Press bar x 10 75lb x 8 95lb x 5 ...


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Old 07-04-2013, 06:48 PM   #2061
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Thursday July 4th, 2013

Deload Day

BW: 195.0lb

Seated Military Press
bar x 10
75lb x 8
95lb x 5
115lb x 3
135lb x 3


Box Squats (lower box ... ~ parallel)
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3
255lb x 2
275lb x 1


Wide Grip Chest Supported Row
45s + 25s - 3x10


Ez Bar Curls
65lb - 2x10
55lb x 8


Thoughts

I'm going again this weekend and will be gone Monday/Tuesday so another step backwards in nutrition and sleep I'm sure.

IW
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Old 07-06-2013, 11:23 AM   #2062
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Saturday July 6th, 2013

Extra Workout

BW: 193.0

Wide Grip Pull Ups
bw x 10,9,7

Hanging Leg Raises
bw x 15,13,10

Walking Lunges
bw + 70lb - 2x20 paces

Thoughts

Since I'm leaving and will miss Monday and Tuesday workout I decided to do a little bit of an extra day.

I forgot how hard lunges are!

IW
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Old 07-11-2013, 06:00 PM   #2063
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Thursday July 11th, 2013

BW: 194.6lb

Flat Bench
bar x 10
115lb x5
135lb x 10
155lb x 10
155lb x 9
135lb x 8

Done with a 3-1-3 tempo.


Cable Lat Pull Down
70lb x 10
65lb x 10
60lb x 8


Seated DB Skull Crusher
40lb x 10
50lb x 10
60lb x 7

Pec Deck
90lb x 12
110lb x 12,10

Thoughts

Back to high volume week. It's a deep burn.

IW

Last edited by iron_worker; 07-19-2013 at 03:32 PM..
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Old 07-12-2013, 05:48 PM   #2064
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Friday July 12th, 2013

BW: 195.2lb

Box Squats
mobility
bar x 10
135lb x 5
185lb x 5

225lb x 10
255lb x 10
265lb x 10


Hanging Leg Raises
bw x 12,10,10

Superset with...

Back Extensions
bw + 35lb - 3x12


Thoughts

Dropped down to a lower box for squats. Puts me right around parallel ... wow what a difference it made. Soooo much weaker.

IW
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Old 07-15-2013, 06:20 PM   #2065
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Monday July 15th, 2013

BW: 194.6lb

Seated Military Press
bar x 10
75lb x 8
95lb x 5
115lb x 3

135lb x 5
145lb x 5
145lb x 5
140lb x 5
140lb x 5


Various Grip Pull Ups
bw x 10,10,7


Cable Tricep Extensions
62.5lb x 12,10,9


Standing DB Curls (1min rest)
25lb x 12,10
22.5lb x 8

Thoughts

Triceps are a poppin.

IW

Last edited by iron_worker; 07-19-2013 at 03:31 PM..
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Old 07-16-2013, 06:27 PM   #2066
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Tuesday July 16th, 2013

BW: 194.6lb

Sumo Deadlifts
mobility
70kg x 8
100kg x 5
120kg x 3

140kg x 5
150kg x 5
150kg x 5
160kg x 5
160kg x 5


Hamstring Curl
50lb x 12
45lb x 12
40lb x 12


Thoughts

Still struggling with the form. When I can get it just right it seems to work pretty well. I did do better than last 5x5 day so that's good.

Also struggling with my feet sliding on the platform... really need proper lifting shoes...

IW
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Old 07-18-2013, 08:33 PM   #2067
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Thursday July 18th, 2013

BW: 195.0lb

Parallel Box Squats
mobility
135lb x 8
185lb x 5
225lb x 3


275lb x 5
275lb x 5
275lb x 5
255lb x 5
255lb x 5


Bench Press
bar x 10
135lb x 8

185lb x 5
205lb x 5
225lb x 5
225lb x 5


Thoughts

The workout buddy needed to do a combined day so I did that with him. I'll try to get back tomorrow and do some of the accessory work and maybe some cardio.

IW

Last edited by iron_worker; 08-08-2013 at 06:23 PM..
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Old 07-19-2013, 05:33 PM   #2068
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Friday July 19th, 2013

Extra Workout ... Sort of

BW: 195.0lb


Dips (super depth)
bw x 12,12,10,8

...super set with...

Pull Ups (varying grip)
bw x 10,8,7


Back Extensions
45lb x 10,10,12

...superset with...

Hanging Leg Raises
Bw x 12,12,10


Pull Throughs
70lb - 3x10

...superset with...

Pec Deck
100lb x 12,10,7


Thoughts

I came back and did some accessory work that would have gone with yesterday's big lifts. Felt like a pretty good workout.

IW
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Old 07-22-2013, 06:10 PM   #2069
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Monday July 22nd, 2013

BW: 195.2lb

Seated Military Press
bar x 10
75lb x 8
95lb x 5
115lb x 3

135lb x 2
155lb x 2
165lb x 1
145lb x 3 paused
145lb x 3 paused


Hammer Strength Seated Row
2 plates - 3x10


Cable Tricep Extensions
60lb x 12,11,10


Seated DB Curls
22.5lb x 12,10,7

Thoughts

Super tired today. Fvckin Mondays.

IW

Last edited by iron_worker; 07-25-2013 at 06:16 PM..
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Old 07-23-2013, 06:36 PM   #2070
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Tuesday July 23rd, 2013

BW: 195.0lb

Sumo Deadlifts
mobility
60kg x 8
100kg x 5
120kg x 3

150kg x 3
160kg x 2
170kg x 2 (+1)
170kg x 2 (+1)
160kg x 3 (+1)


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

...superset with...

Hamstring Curls
50lb x 12,11,10


Thoughts

Got an extra rep on each of my top sets as compared to last time we did heavy sumos so that's a positive.

IW
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