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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Tuesday Sept 2nd/2008 My buddy got sick of my messing around and said we're starting the split today. He programmed ...


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Old 09-02-2008, 09:11 PM   #461
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Tuesday Sept 2nd/2008

My buddy got sick of my messing around and said we're starting the split today. He programmed most of it with a few suggestions from me. I think it should work well for a while at least. He has started the keto diet. I may in a couple weeks.


ME Deads
-60kg x 5
-80kg x 4
-100kg x 3
-120kg x 2
-140kg x 1
-150kg x 1
-155kg x 1
-160kg x 1

155 and 160 were both very tough pulls. I think I almost blacked out on both of them. I may try for a new PR next ME deads day.

DE Parallel Box Front Squats
-bar x 5
-95lbs x 3
-115lbs 8x3

Started off pretty awkward but I worked up to pretty good speed.

Planks
front plank - 45s
side plank - 30s each
front plank - 45s

I've never tried planks before but I can definately see why you would do them now.


Oblique Work - Cable Twist
3x10 - 40lbs, 45lbs, 50lbs

I know I technically did obliques with side planks but that was stability work. This is more actual oblique strengthening. I don't know how to say it properly.

Thougths

The workout was just over an hour which is awesome. I didn't feel like I was dying at the end of this workout (always a bonus... lol). I think this program should work pretty well.


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Old 09-03-2008, 04:56 PM   #462
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Nice deads !!

Planks are a very good exercise to add in as a regular.
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Old 09-04-2008, 06:21 AM   #463
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Thanks Talo! I felt like such a wuss when my core was shaking after 30s lol.

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Old 09-04-2008, 05:04 PM   #464
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I know how that feels , but it doesn't take long to build it up.
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Old 09-04-2008, 07:55 PM   #465
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Thursday Sept 4th/2008

Weight: 182.4lbs (down 2lbs from last time... so was my buddy though so maybe its just calibration)

DE MP
-bar x 5
-65lbs x 4
-85lbs 6x3 normal grip
-85lbs 2x3 very close grip


DE Bench
-bar x 5
-95lbs x 5
-115lbs 6x3 various grips

Well I played around with the grips hoping my shoulder would settle in...

Light Shoulder Band Work
Not really sure what exactly I should be doing here.


Pull-ups
bw x 3,5,5,7

Trying to feel out how the shoulder was doing and I stopped really focusing on reps.

Leg Raises
Hurts too much. F that.

Cable Crunches
140bls x 10
150lbs x 10
160lbs x 10
170lbs x 10

Probably stick with these for a while.

Thougths

Well I could feel something going on in my shoulder. I guess I'll find out tomorrow if it was good or bad. I'll let y'all know.

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Old 09-05-2008, 07:00 AM   #466
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doesn't seem like you ever do any db work....maybe you should rotate some in...

youtube: rear flyes, facepulls, prone trap raises, straight arm pulldowns, band pullaparts, behind the head band pulldowns..


all good for maintaining shoulder health.

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Old 09-05-2008, 07:09 AM   #467
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I would like to do DB work but its very awkward to do ME DB work I find. Maybe I'll just have to suck it up and do it.

Thanks for the search tips Pity, I looked them up and have some good ideas now. I think I need to get a band for home so I can do some of those things on off days.

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Old 09-05-2008, 07:28 AM   #468
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i don't really see a reason to do a DE mp and bench on the same day...just do de bench, and a db shoulder press...or even an arnold press.
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Old 09-05-2008, 02:35 PM   #469
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Well the reason I did DE for both was because I would usually do ME Press and DE bench but I didn't want to go ME due to my shoulder.
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Old 09-09-2008, 07:45 PM   #470
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Tuesday Sept 9th/2008

Weight: 186.4lbs Back up again? ~.5lbs below my max weight ever! Uh oh. lol I think I'm significantly leaner then last xmas, though so thats a good thing.

ME BB Bench Press
- bar x 5
- 135lbs x 5
- 165lbs x 3
- 185lbs x 2
- 205lbs x 1
- 225lbs x 1
- 235lbs x 1
- 225lbs x 1

I'm hoping to be able to push the PR next ME bench day. Its been a while.

DE DB Push Press
-22.5lbs x 5
-30lbs x 3
-35lbs 8x3

I wanted to incorporate some DB work to hopefully prehab my shoulder a little bit.

Pull-Ups
bw x 3
bw + 10lbs x 3
bw + 20lbs x 2
bw + 10lbs x 3
bw x 5

CG RE Bench Press
bar x 8
95lbs x 5
115lbs x 8
125lbs x 8
135lbs 2x8

Thougths

Well last week I wasn't too faithful at the gym so this week we're going tues-fri instead of the usual mon,tues, thurs, fri. Should be a bit of a marathon week. lol

I'm really hoping my shoulder holds up after this workout. I'll keep ya posted.

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