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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Monday December 9th, 2013 BW: 195.4lb Narrow Grip Incline Bench bar x 10 115lb x 5 135lb x 3 165lb ...


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Old 12-09-2013, 06:25 PM   #2131
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Monday December 9th, 2013

BW: 195.4lb

Narrow Grip Incline Bench
bar x 10
115lb x 5
135lb x 3

165lb x 8
185lb x 5
205lb x 1.5...
135lb x 12


Face Pulls
30lb x 12
35lb x 12
47.5lb x 12
47.5lb x 12


Cable Tricep Extension
57.5lb x 12,12,10


Pec Dec
110lb x 12
120lb x 12
115lb x 12


Thoughts

Usually we would deload on the 4th week but we've missed a few workouts so we decided to keep it heavier for another week.

IW
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Old 12-10-2013, 05:53 PM   #2132
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Tuesday December 10th, 2013

BW: 196.0lb

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

150kg x 8
160kg x 5
170kg x 3


Leg Press
3 plates x 10
4 plates - 2x12


Pull Throughs
80lb x 12
87.5lb - 2x12


Thoughts

Wasn't sure I was going to make it today. I was F*ing around with my gf's car. Damn thing is giving us trouble with starting in the cold ... and damn it's been cold lately. Hasn't been over -20C in at least a couple weeks now.

I kinda like doing pull throughs but I feel like an idiot doing them. I am pretty sure I saw some people laughing at me quietly while I was doing them...

IW
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Old 12-12-2013, 06:29 PM   #2133
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Thursday December 12th, 2013

BW: 196.6lb

Decline Bench
bar x 10
135lb x 8
185lb x 5

205lb x 8
225lb x 5
245lb x 5
225lb x 8


Pull Ups
bw x 9,7,6


EZ Bar Standing Curls
75lb x 9
65lb x 10
55lb x 10


Thoughts

When I can stay in the groove, decline bench feels really good and goes pretty smooth like today. Wish I was even close to as good with flat bench.

IW
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Old 12-12-2013, 09:55 PM   #2134
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we hit -45 a few days ago . lol .
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Old 12-16-2013, 06:30 PM   #2135
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Ya if you take into account the wind chill we've been down in that range too. blah

Fortunately it's *up* to -10 or so now and feels down right balmy. lol

IW
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Old 12-16-2013, 06:34 PM   #2136
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Monday December 16th, 2013

BW: 195.0lb

Standing Military Press
bar x 10
95lb x 5
115lb x 5

135lb - 5x5


Face Pulls
47.5lb x 12
47.5lb x 15
42.5lb x 15
42.5lb x 15


Dumbell Tricep Extension
40lb x 8
50lb x 12,14,10


Pec Flys
20lb x 12
22.5lb x 12,12


Thoughts

I've decided that the desk I sit at at work is a large culprit in why my upper back has been so screwed up lately. I realized that it started happening about the same time that I switched desks.

IW
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Old 12-17-2013, 06:46 PM   #2137
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Tuesday December 17th, 2013

BW: 196.2lb

Conventional Rack Pulls
mobility
135lb x 8
225lb x 5
275lb x 3

315lb x 8
365lb x 5
405lb x 3


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

...superset with...

Hamstring Curls
50lb x 14
50lb x 12
50lb x 9
45lb x 13


Thoughts

405lb x 3 was about all I had in me. There was a time when that would have been a pretty easy pull ... off the floor.

IW
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Old 12-19-2013, 07:08 PM   #2138
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Thanks. Going to start your own journal? Would be nice to have more than just me posting in here. ha

IW
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Old 12-19-2013, 07:11 PM   #2139
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Thursday December 19th, 2013

BW: 197.2lb

Decline Bench
bar x 10
135lb x 8
185lb x 5
205lb x 8

225lb x 5
235lb x 5
245lb x 5
235lb x 5
225lb x 5


Pull Ups - Various Grips
bw x 10,7,6

Lat Pull Down
120lb x 12


EZ Bar Standing Curls
55lb x 12
55lb x 12
55lb x 9


Thoughts

Possibly my last workout for a while. Heading home for the xmas break.

IW
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Old 01-02-2014, 06:31 PM   #2140
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Thursday January 2nd, 2014

BW: 198.2lb

Decline Bench
bar x 10
135lb x 8
165lb x 5

185lb x 10
205lb x 10
195lb x 10
185lb x 10
185lb x 10


Cable Pull Back
140lb x 12
150lb x 11
140lb x 10

T-Bar Tricep Extensions
50lb x 15
57.5lb x 12,10

...superset with...

External Shoulder Rotation
5lb - 2x10

Pec Deck
110lb x 15
120lb x 12

Thoughts

Well I'm back from what seemed like a long time off the gym. I ate like shit and drank way too much. Just like I expected...

My plan is to write a more hypertrophy-centric routinte and start it next week. I would also like to make some diet changes as well. I'd like to experiment a bit with the new slow cooker.

IW
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