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  #111  
Old 04-04-2010, 08:36 AM
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10lb in 2 weeks is quite a bit. Watch out with weight loss that is that rapid. You are at risk of losing muscle mass.

IW
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  #112  
Old 04-04-2010, 11:58 AM
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^^^ I know. Plus, Leigh Peele says that the weight you lose in the first 2 weeks is ALWAYS going to come back. I need to be consistent with this.
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  #113  
Old 04-08-2010, 12:01 PM
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Squat Training
Mesocycle 20 - Week 2

Beginning Thoughts:
This is Monday's training. I have been too lazy to update it lol...

Diet has been awesome though. Getting in all my protein which is step 1 in the right direction. 250-260 grams per day.
Workout:
Front Squats:
I warmed up for this but then realized that I shouldn't do heavy front squats 2 days prior to deads....so I called it quits and hopped over to do some metabolic conditioning.

Metabolic Conditioning for 2 rounds:
Unilateral Press and Lunge = 40 lbs x 6 reps
Renegade Rows = 40 lbs x 6 reps
Kettlebell Swings = 55 lbs x 12 reps
Dumbbell Windmills = 30 lbs x 10 reps
Destroyed me.

Facepulls:
90 lbs x 15 reps x 3 sets
Videos:
Metabolic Conditioning:
Overall Impression:
This workout was kinda meh...I'm gonna be starting a new front squat percentage based cycle come next week. Not completely sure about it as yet but it's gonna involve moving more weight.
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  #114  
Old 04-08-2010, 09:08 PM
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Deadlift Training
Mesocycle 20 - Week 3

Beginning Thoughts:
Just got back from the gym. Very tiring workout.
Workout:
Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 2 reps
415 lbs x 2 reps

Deadlift Singles @ > 90%:
455 lbs @ 96%
475 lbs @ 100%
475 lbs @ 100%
455 lbs @ 96%
455 lbs @ 96%
455 lbs @ 96%
455 lbs @ 96%
430 lbs @ 90%
430 lbs @ 90%
430 lbs @ 90%
Summary:
Week 1 = 7 Singles = Average Weight @ 445.7 lbs
Week 2 = 5 Singles = Average Weight @ 459.0 lbs
Week 3 = 10 Singles = Average Weight @ 451.5 lbs
Felt goooooood.....

Pistol Squats:
Skipped. Gym was already closed and I was thrown out by Campus Security lol...

Hand Extensions:
2 bands x 20 reps x 3 sets
Videos:
Deadlifts:
Overall Impression:
Been a decent week. Next week is gonna be hell with 4 exams and papers and what not....Arg...not looking forward to that one bit.

On a good note: I have been watching Dexter and Prison Break. I know I'm late on the scene but I've finished Season 1 and 2 of Dexter (watching Season 3 right now) and I'm in the process of watching Season 2 of Prison Break. The good thing about PB is that it doesn't allow you to get bored. It's got things going on all the time. I love shows like that. Similar shows which have so many overlapping stories and facades created by characters, etc are The Shield and Sons of Anarchy.

I hope y'all have had a good week. Thanks for reading and have a wonderful weekend!
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  #115  
Old 04-09-2010, 08:10 AM
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Your deadlifts always surprise me. Somehow you just keep grinding your way through. Nice work.

IW
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  #116  
Old 04-11-2010, 10:48 AM
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Press Training
Mesocycle 20 - Week 3

Beginning Thoughts:
This is yesterday's training.
Workout:
Banded Overhead Press:
155 lbs x 2 reps x 4 sets
165 lbs x 1 rep

Dumbbell Rows:
120 lbs x 7 reps
120 lbs x 9 reps
120 lbs x 11 reps

Unilateral Overhead Press:
70 lbs x 5 reps x 3 sets

Cable Rows:
180 lbs x 12 reps x 3 sets

Jack Pikes on a Swiss Ball:
BW x 10 reps x 3 sets

Side Lateral Raises:
15 lbs x 10 reps x 3 sets

supset with

Inverted Rows:
BW x 10 reps x 3 sets
Videos:
Banded Overhead Press, Dumbbell Rows, Unilateral Overhead Press, Side Lateral Raises and Inverted Rows:
Overall Impression:
Ate like a beast last night. We went to bowl and it was my third time bowling ever....I scored an average of 110. Hmmm...Not that awesome but not that bad for my third time ever, right?

Hope everyone's had a good weekend!
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  #117  
Old 04-11-2010, 10:49 AM
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Quote:
Originally Posted by iron_worker View Post
Your deadlifts always surprise me. Somehow you just keep grinding your way through. Nice work.

IW
Thanks, dude. Deadlifts were a real grinder!
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  #118  
Old 04-11-2010, 08:13 PM
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Squat Training
Mesocycle 20 - Week 3

Beginning Thoughts:
I am such a genius: I forgot to bring my camera on the one day I really should have. How awesome!
Workout:
Front Squats:
255 lbs x 2 reps
275 lbs x 1 rep
295 lbs x 1 rep
315 lbs x 1 rep
Wow...I am so psyched about a 315 Front Squat!!!! Next week I got to repeat something like this and I might hit 315 again so I will definitely record the lift.

Weird Ab Exercise:
BW x 7 reps x 3 sets

Grip Training:
Walmart Gripper = 5 reps x 2 sets
HG 150 = 2 reps x 2 sets
CoC #1 = 1 rep x 1 set
HG 150 = 2 reps x 2 sets
My left hand was hurting a lot. I dunno why though...just some muscular pain. It'll go hopefully.
Videos:
Check back next week...
Overall Impression:
Hell week is about to begin. I hope everyone had a good weekend and thanks for reading!!!
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  #119  
Old 04-12-2010, 06:00 AM
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That is too bad about forgetting your camera man but congrats.

You hit a 315lb front squat before I hit a 315lb back squat. Now i'm depressed. lol

IW
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  #120  
Old 04-15-2010, 10:27 PM
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Deadlift Training
Mesocycle 20 - Week 4

Beginning Thoughts:
Was running on 4 hours of sleep. I had a miserable week. Tuesday was a massive Accounting exam. Wednesday was a 5 page paper on comparing Mary Daly and Stanley Hauerwas on a religious basis. Thursday (today) was me writing a 15 page report for my Business Capstone Seminar class. It was supposed to be a group project but you know it goes with groups...To top it off, I have a 4 page report on a historical review of King Louis XIV through Monsesquieu's "Persian Letters"...

So..running on 4 hours of sleep this is what went down:
Workout:
Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 2 reps
415 lbs x 2 reps

Deadlift Singles @ > 90% of 1RM:
455 lbs @ 96%
480 lbs @ 101%
500 lbs @ 105%
Summary:
Week 1 = 7 Singles = Average Weight @ 445.7 lbs
Week 2 = 5 Singles = Average Weight @ 459.0 lbs
Week 3 = 10 Singles = Average Weight @ 451.5 lbs
Week 4 = 3 Singles = Average Weight @ 476.7 lbs
Finally got 500 lbs!!! My friends rib on me calling me a "Jiggly". When you watch the 500 clip you guys will see why they call me that.....there is not one molecule (literally) of fat on my body which does not uncontrollably jiggle when I Deadlift this heavy!!! ahhaa...all in all I'm please with this workout. The last time I ran a 4 week singles cycle ended on December 18th. I set a new relative max on Deadlifts at the time of 475 lbs. So in roughly 4 months or 16 weeks I've gained 25 lbs. That roughly 1.5625 lbs per week. As always, major props to Eric Troy from Ground Up Strength for his guidance and help. The next goal for Deadlifts is to chase 525 lbs.

Pistol Squats:
3 + 5 = 8 reps
I need to do these more often because I've really lost practice.

Weird Ab Exercise:
BW x 5 reps x 2 sets

Cable Wood-Chops:
32.5 lbs x 12 reps x 3 sets

Hand Extensions:
2 bands x 20 reps x 3 sets
Videos:
Deadlifts, Pistol Squats and Core Training:
Overall Impression:
I hope everyone's had a good week.

Thanks for reading and I hope y'all have a great Friday!!
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