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Old 05-29-2009, 07:34 PM   #961
iron_worker
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Friday May 29th/2009

Box Squats
bar x 5
135lb x 5
185lb x 5
225lb x 5
255lb x 5
275lb x 3
295lb x 2
315lb x 1

I can still box squat 315lb! Yes, I'm not a total POS.

BB Bench
bar x 8
135lb x 5
155lb x 4
185lb x 3
205lb x 2
225lb x 1
205lb x 2
185lb x 6

Burned out pretty quick here but still managed to hit 225 so thats .... ok. My buddy put up 315lb for the first time. He's been chasing that for a long time. Nice.

Chest Supported Row
2 plates x 8
3 plates x 8
4 plates x 2 ... lol
3 plates x 6

Chin Ups
bw x 5,4,4,3

Thoughts

Well my old room mate came to visit so we had a whatever workout and it went pretty well. Hopefully it will motivate me to get my ass in gear.

IW
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Old 05-29-2009, 08:12 PM   #962
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Nice Job Dub, good to see some heavy slag being thrown around in here again!!

Congrats to your buddy too.
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Old 05-31-2009, 12:34 PM   #963
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Thanks Hits. It definately felt good to move some weight around again. Only grouting left to do on the tile and then after that my schedule should be much more normal again.

IW
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Old 06-01-2009, 05:12 PM   #964
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Monday June 1st/2009

OH Squats
bw squats x 5
light bar x 5
bar x 5
55lb x 5
65lb x 5
75lb x 4,4

Wow do these ever stretch my front delts. Definately need some work here.

Cleans
95lb x 5 (dl)
95lb x 2
115lb x 2
135lb 4x2
155lb x 2

I did these using the 35lb as the base so it was at a slight deficit. Cleans make me sweat like a MFer.

Chin Ups
bw x 7
bw + 10lb x 3
bw + 20lb x 2.5
bw + 25lb x 1.5
bw x 4

The .5s are when I got damn close to full rep but not close enough to count it as full. lol

Pistol Squats
6 stacks - bw x 3
5 stacks - bw x 2
4 stacks - bw x 1, x 1
5 stacks - bw x 2
6 stacks - bw x 3

I used the little aerobic platform thing with the adjustable number of "stacks" or w/e you want to call it... so thats what that is all about. I tried a couple free pistols but I'm still not quite there yet. Getting close. My right leg also missed a couple of the last reps.

Just for reference the 4 stacks one puts the platform at a little higher than 1/2 way to knee height. I consider that pretty much A2G. Each stack adds ~1.5-2".

Thoughts

Well I'll consider this my assistance day. A few of these exercises are very new to me but I thought it went pretty well overall.

IW
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Old 06-03-2009, 06:59 PM   #965
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Wednesday June 3rd/2009

BW: 189.5lb - Dropped a couple lb according to this. I have switched around my diet with just some better choices and whatnot so I think it may just be the shock of changing. However, I could stand to lean up a bit.

Parallel Box Squats
bw squats 1x10
bar x 8
135lb x 5
185lb x 5
225lb x 3
245lb x 1
255lb 5x5

Moving on. I feel like I'm starting to regain my squatting control. We'll see when I get back to free squats eventually.

Rack Pulls from Knee
135lb x 8
225lb x 8
315lb x 8
365lb x 1 (belt)
405lb x 3 (belt)
365lb x 3,2

I meant for there to be more reps but I need some chalk or something in a bad way. That bar was ripping that shiza out of my hands! I could use the straps but I've been shying away from that...

Hanging Leg Raises
bw 3x8, 1x9

I might try to bump it to 4x9 next time and work on that.

Step-Ups
bw + 70lb 4x7

I couldn't figure out why this was so much harder then last time... lol I was going to go 35,40,45.... but for some reason I used 35lb DBs.... lol Oops. Oh well, should be easy next time.

Thoughts

I think I'm going to try and hit my upper day 2morrow. I know its not ideal having it back to back days but I've been missing it all together while trying to get up friday before work. I'll try it out and see how it goes.

IW
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Old 06-04-2009, 07:24 PM   #966
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Thursday June 4th/2009

Bench Press
bar x 8
135lb x 5
155lb x 3
175lb x 2

No spotter in sight so I switched to pin press...I couldn't get my groove and everything felt wrong. I think my back was burnt from doing pulls yesterday and I just couldn't stabilize any weight. Overall, a terrible bench day and I won't be doing back to back days anymore.

(More pin pressing of numbers I dare not write down...)

DB Standing Shoulder Press
25lb x 8
35lb x 8
40lb x 8
45lb x 7
40lb x 7

Chest Supported Row
1*45 x 10
2*45s x 10
2*45s + 1*25 x 8,8
2*45s x 10


Cable Tricep Push Down
50lb x 10
60lb x 10
70lb x 10
60lb x 9

Standing EZ Curl
50lb x 10
70lb x 10
80lb x 7
70lb x 7

Thoughts

Well looks like back to back days isn't going to work... or at least not in this order. I think I'm going to try and go later sunday night, and tues/thursday. I'm having a hell of time getting a solid schedule down this summer.

IW
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Old 06-05-2009, 10:46 AM   #967
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Going to the gym instead of hitting the patio at the pub can be a challange. Hang in there. It will be cold as F**k soon enough and you'll have nothing better to do than toss the iron around lol. that is unless you plan on moving mouch farther south.
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Old 06-05-2009, 10:49 AM   #968
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much* (f#%K spelling it's friday)
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Old 06-08-2009, 04:27 PM   #969
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FYI - You should be able to edit posts now that you have 50 post count.

Anyways, I'm off to the gym right away to smash some box squats.

IW
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Old 06-08-2009, 06:10 PM   #970
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Monday June 8th/2009

BW: 191.2lb

Parallel Box Squats
bar 2x5
135lb x 5
185lb x 3
225lb x 2
245lb x 1
260lb 5x5

Another solid 5x5. Noice.

Rack Pulls +6"
135lb x 8
225lb x 8
315lb 2x6
315lb x 6 (belt)

I dropped the rack down another notch from last time. Much harder.

Hanging Leg Raises
bw 3x9, 1x7

Step-Ups
Skipped

Thoughts

Well everything went well until I was going to do my step ups... then the feeling of puking came on along with a nice head ache. Besides the fact that my forearms felt like they were going to explode. So I guess it was time to call it quits.

My plan for this week is to hit upper day on wednesday and my supporting day on thursday. Yes, I'm leaving on friday after work once again. Summer is crazy for me.

IW
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