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Old 12-14-2007, 11:52 AM
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iron_worker iron_worker is offline
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Location: Saskatoon, Sk, Canada
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Friday Dec 14/07

Well today is the day that we prioritize MP and I guess it worked caues I completed the set I failed on last time.

Standing BB Military Press
- bar x 5
- 85lbs x 3
- 105lbs x 2
- 115lbs x 1
- 125lbs 3x5

Well like I said, I completed my set of 125lbs finally. Really hard push tho.


Squats
- free form x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 175lbs x 3 (weight acclimation)
- 195lbs x 1 (weight acclimation)
- 215lbs 3x5

Getting back up there. Really want this to hold out for a while longer yet so I can get past 225lbs.


bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-165lbs x 2(weight acclimation)
-185lbs x 1 (weight acclimation)
-155lbs 2x10,1x9

I was going to try and do my regular 3x5 set but after moving up in weight I knew M press had taken it out of me already. (which is why I warmed up so high) So instead I decided to switch this day to a higher volume day... do a little endurance training I guess.


Pendlay Rows
- bar x 5 (stretch)
- 45kg x 5 (warmup)
- 55kg x 3 (warmup)
- 65kg x 1 (acclimation)
- 75kg 3x5

Seemed pretty fricken heavy but I got it done. I may have started too high with the weight on this one.

Accessory Lifts

Calf Raises

-180 lbs x 8
-270lbs x 6
-300lbs 3x10

Done.

Pull ups

bw + 25lbs
1x5,1x4,1x3

Damn these are fricken hard on row days. Might have to take off
10lbs and work back up.


Glutes/Hamstring Curls
- 75lbs x 8
- 105lbs 3x10

Completed...barely.

Diet

10am - bran flakes with soy milk + 1.5scoops whey

10:30 - 3 scoops NO explode, 1 ephedrine

11:15 - Workout

PWO - 1.5 scoops protein shake

PPWO (2:30) - chicken breast with spinach salad, 100g penne noodles with salsa

Thats all for now

Thougths

Well it was a pretty good day cause I finally got past that military press thats been blocking me for a while. Also, squats are coming back which is always good. Rows are feeling pretty heavy, not sure if I have the form just spot on or not but I'll have to watch some vids and ask some questions I think. Hoping pullups will go better next week on a non row day.

Overall, I'm pretty happy with today's performance.

IronWorker
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