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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Thursday August 22nd, 2013 BW: 195.0lb Flat Bench bar x 10 135lb x 8 185lb x 3 205lb x 3 ...


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Old 08-24-2013, 12:53 PM   #2081
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Thursday August 22nd, 2013

BW: 195.0lb

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

205lb x 3
225lb x 3
235lb x 1
225lb x 2
205lb x 3


Cable Pull Back/Row
140lb x 12,11,10


Seated DB Skull Crusher
35lb x 8
50lb x 12
60lb x 12,9


Bicep Curls
75lb x 10
65lb x 10
55lb x 10


Thoughts

My bench press just falls to shit when I try to lift anywhere near my max. Arg.

IW
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Old 08-24-2013, 12:56 PM   #2082
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Friday August 23rd, 2013

BW: 194.6lb

Conventional Deadlifts
mobility
70kg x 8
120kg x 5

150kg x 3
160kg x 3
170kg x 3
175kg x 1
175kg x 2


Chest Flies
20lb x 12
25lb x 12,10


Hamstring Curls
60lb x 11
50lb x 13,11

Superset with...

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


Thoughts

My near maximal lifts are pretty much sh!t these days. Wah

IW
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Old 08-27-2013, 06:15 PM   #2083
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Monday August 26th, 2013

BW: 194.8lb

Seated Military Press
bar x 10
75lb x 5

95lb x 10
95lb x 10
85lb x 9
75lb x 10


Pull Ups
bw x 12,7,6

Lat Pull Down
140lb x 12

Cable Tricep Extension
60lb x 12,11,9

EZ Bar Bicep Curls
75lb x 10
65lb x 10
45lb x 10

Thoughts

Wasn't able to get on the forum yesterday and I forget my exact numbers ....

IW
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Old 08-27-2013, 06:18 PM   #2084
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Tuesday August 27th, 2013

BW: 194.8lb

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

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


Back Extensions
bw + 45lb - 2x12

Superset with...

Hanging Leg Raises
bw x 12,10


Thoughts

Back extensions and leg raises have been skipped way too much. I believe this is part of the reason why my conventional dead fell to shit.

IW
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Old 08-29-2013, 06:29 PM   #2085
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Thursday August 29th, 2013

BW: 194.4lb

Flat Bench
bar x 10
115lb x 5
135lb x 5

165lb x 10
175lb x 10
165lb x 9
155lb x 10


Wide Stance Free Squats
mobility
bar x 10
135lb x 8

185lb x 10
225lb x 10
185lb x 12

Thoughts

My squats are in much worse shape than I thought. Went back to free squats for the first time in a while... possibly stayed with box squats too long.

IW
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Old 09-04-2013, 05:58 AM   #2086
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Rank: Light Heavyweight
Experience: 5-7 Years
 
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Tuesday September 3rd, 2013

BW: 194.6lb

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

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


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

135lb x 5
135lb x 5
135lb x 5
115lb x 10


Thoughts

The long weekend destroyed me.

IW
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Old 09-05-2013, 07:12 PM   #2087
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Thursday September 5th, 2013

BW: 196.0lb

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

205lb x 5,5,7


Seated Cable Row
100lb x 10
140lb x 12
150lb x 12, 10


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

Cable Tricep Extension
65lb x 12,11,10

Superset with...


Cable Bicep Curls
50lb x 12,10,10


Thoughts

I wanted to do back extensions and leg raises today and hit all the accessories we have been missing but every time I was just about to walk over to it... someone else took it. ARG!

IW
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Old 09-10-2013, 06:42 PM   #2088
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Monday September 9th, 2013

BW: 194.6lb

Flat Bench
bar x 10
115lb x 5
135lb x 5
185lb x 3

205lb x 3
225lb x 3
225lb x 3
225lb x 1
205lb x 3


Standing BB Rows
bar x 10
95lb x 5

135lb x 10,12,10


DB Tricep Extensions
35lb x 8
55lb x 12
65lb x 10
55lb x 10


Thoughts

Gotta remember to write these out before the day after ... So hard to remember everything.

IW
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Old 09-10-2013, 06:45 PM   #2089
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Tuesday September 10th, 2013

BW: 194.6lb

Sumo Deadlifts
mobility
70kg x 8
120kg x 5

150kg x 3
160kg x 3
170kg x 3
175kg x 3
180kg x 1 (Sumo PR)


Hamstring Cursl
60lb x 10
50lb x 12, 11


Standing BB Curl
45lb x 5
65lb x 10
75lb x 10
65lb x 8
45lb x 12

Thoughts

Felt good to actually make some progress on a lift for once.

IW
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Old 09-17-2013, 06:20 PM   #2090
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Experience: 5-7 Years
 
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Tuesday September 17th, 2013

BW: 196.0lb

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

115lb x 10
115lb x 10
115lb x 8
105lb x 8


Pull Ups
bw x 10,8,7


Conventional Deadlifts
mobility
70kg x 8
120kg x 10
140kg x 10
150kg x 10


Thoughts

I spent a week at the farm helping with harvest and the 100% carb diet is really affecting me now. My insulin levels are all over the place now that I'm back to my usual moderately low carb diet. ugh

IW
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