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_Wolf_ 03-17-2010 03:59 PM

Full Body Training
Mesocycle 19 - Week 3

Beginning Thoughts:
I just got back from Vegas like an hour ago. No wins no losses. Didn't even gamble. What I did do is see the Cirque du Soleil which is AWESOME. I saw the KA show and it was really out of this world!

This workout took place on Sunday but I was too lazy to post it at the time...
Workout:
Front Squats:
275 lbs x 2 reps @ 97.5%
245 lbs x 3 reps x 5 sets @ 87.5%

Pull-ups:
BW x 5 reps x 3 sets
My shoulders were in a great deal of pain from those ridiculous tricep extensions from the previous workout so I didn't push it here.

Grip Training:
Walmart Gripper x 5 reps x 2 sets
HG 150 x 2 reps x 2 sets
CoC #1 x 1 single x 3 sets
HG 150 x 8 reps
I love grip training!
Videos:
Front Squats:
Overall Impression:
It was a short workout. Didn't feel like pushing it at all. My shoulder was bothering me very much at the time and both shoulders were hurting. Today I am feeling fine and I think the rest has been good. I actually felt fine after the workout itself.

Next workout is tomorrow....

Oh, movie update: I saw this movie last Friday which I forgot to mention: Brooklyn's Finest. AWESOME movie. It BLEW the Departed right out of the water. I loved it.

_Wolf_ 03-19-2010 01:47 AM

Deadlift Training
Mesocycle 19 - Week 4

Beginning Thoughts:
Worked out in the morning today...
Workout:
Deadlifts:
455 lbs x 1 rep
475 lbs x 1 rep
495 lbs x FAIL
Next week starts a singles cycle. I am looking forward to the next 4 weeks of singles work.

Grip Training:
Walmart Gripper x 5 reps x 2 sets
HG 150 x 2 reps x 2 sets
CoC #1 x 1 rep x 2 sets

Renegade Rows:
45 lbs x 7 reps x 2 sets

Dumbbell Windmills:
25 lbs x 7 reps x 2 sets

Hand Extensions:
2 bands x 20 reps x 3 sets
Videos:
Deadlifts:
Overall Impression:
I spent the whole day working on chopping down trees and doing heavy duty yardwork. I am sore beyond words!

iron_worker 03-19-2010 02:11 PM

Congrats on the 475! The 5 plates is not far off either.

IW

Pitysister 03-19-2010 06:07 PM

nice pull.

_Wolf_ 03-20-2010 11:51 AM

Back Training
Mesocycle 19 - Week 4

Beginning Thoughts:
This is yesterday's workout. I was very sore from the yard work, tree chopping and log carrying.
Workout:
Dumbbell Rows:
125 lbs x 3 reps
125 lbs x 5 reps
125 lbs x 7 reps

High Cable Rows:
160 lbs x 10 reps x 2 sets
175 lbs x 7 reps

Low Cable Rows:
180 lbs x 8 reps
180 lbs x 12 reps
180 lbs x 16 reps

Facepulls:
85 lbs x 15 reps x 3 sets

Pallof Press:
47.5 lbs x 12 reps x 2 sets
52.5 lbs x 12 reps
Videos:
Rows:
Overall Impression:
Decent workout...

_Wolf_ 03-20-2010 11:59 AM

Quote:

Originally Posted by iron_worker (Post 85454)
Congrats on the 475! The 5 plates is not far off either.

IW

Thanks, man. I would love to nail 500.

Quote:

Originally Posted by Pitysister (Post 85457)
nice pull.

Thanks, Pity :)

_Wolf_ 03-21-2010 11:51 PM

Squat Training
Mesocycle 19 - Week 4

Beginning Thoughts:
I traveled 5 hours from Dallas to San Antonio. Needless to say...I was beat and working out 30 minutes after this trip wasn't the best idea.
Workout:
Front Squats:
255 lbs x 3 reps @ 90%
285 lbs x 1 rep @ 102%
I was supposed to do another 4 sets with 255 but I couldn't do it...I was way too tired.

Metabolic Conditioning for 2 rounds:
Lunge with Unilateral Dumbbell Press = 40 lbs x 3 reps
Renegade Rows = 45 lbs x 5 reps
Spiderman Walks = BW x 10 reps
Dumbbell Windmills = 30 lbs x 10 reps
Videos:
Front Squats & Metabolic Conditioning:
Overall Impression:
I am beat.

_Wolf_ 03-23-2010 12:43 PM

Press Training
Mesocycle 19 - Week 4

Beginning Thoughts:
This is yesterday's training. I had to finish a project and instead of my planned 2 hours it took me 6 and therefore I had to skip dinner. I was going to skip the workout and grab food but I decided to go to the gym and I managed to get a huge meal after I got out past midnight.
Workout:
Pull-ups:
BW x 13 reps
BW x 11 reps
BW x 10 reps
BW x 10 reps
Total = 44 reps
Goal achieved. New goal is to hit 50 reps in 4 sets.

Banded Overhead Press:
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 2 reps
165 lbs x 1 rep
This was very difficult.

Dips:
6 + 6 + 6 = 18 reps in 3 minutes
Videos:
Pull-ups and Banded OHP:
Overall Impression:
I hope everyone's having a good week. Thanks for reading! :)

iron_worker 03-23-2010 01:11 PM

Nice pullups! My goal is to hit 8 reps on my 3rd set.

IW

_Wolf_ 03-25-2010 11:02 PM

Deadlift Training
Mesocycle 20 - Week 1

Beginning Thoughts:
Just got back from my workout....It's been a LONG day and an even longer week. I really thought that Senior year last semester would be a blast but it's been an awfully painful experience and trying to balance school, diet, gf, friends, working out, etc is very very difficult.
Workout:
Deadlift Singles @ > 90%:
430 lbs @ 90%
455 lbs @ 96%
445 lbs @ 94%
475 lbs @ 100%
430 lbs @ 90%
455 lbs @ 96%
430 lbs @ 90%
This was very tiring. Week 1 of this system has me doing 6-8 singles so I did 7 and called it quits. It's funny that the last set was actually the easiest.

Pistol Squats:
3 + 3 = 6 reps
I've been slacking off on this exercise for too long. I'm gonna get back to doing these regularly now.

Hand Extensions:
2 bands x 20 reps x 3 sets
Videos:
Deadlifts and Pistol Squats:
Overall Impression:
I got accepted into a national Economics society called Omicron Delta Epsilon (ODE) which is awesome.

I am gonna rest this weekend. I didn't sleep enough on Spring Break and I need to play catch up.

I hope everyone's having a good week. Thanks for reading! :)


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