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IronWorker - SS gone WestSide
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11-05-2009, 07:45 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Thursday Nov 5th/2009
Tmill - 30mins
IW
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11-06-2009, 06:26 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Friday Nov 6th/2009
BW: 188.0lb
Decline Smith Bench
bar x 10
135lb x 5
185lb x 5
225lb (180lb) x 5
235lb (190lb) 4x5
Front Squats
bar x 5
95lb x 5
115lb x 5
135lb x 5
155lb x 3
185lb x 3,3
Hamstring Curl
50lb 3x8
Seated DB Tricep Extension
60lb x 8,10,8
Thoughts
So I guess I'm actually down 2lb over 3 weeks which isn't too bad. I'm going to keep my cals the same for another week and see what happens. I'm still not sure if this is from being sick or if that is actually the rate I'm dropping at.
Felt like a decent workout overall.
IW
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11-09-2009, 05:31 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Sunday November 8th/2009
30mins - Tmill
IW
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11-09-2009, 08:15 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Monday Nov 9th/2009
Bench
bar x 10
135lb x 5
155lb x 3
175lb x 2
195lb 5x5
Seemed alright. I'm really hoping to hit that 205 mark.
Squats
bw 2x5
bar x 5
135lb x 5
185lb x 3
205lb x 1
225lb 5x5
These were actually a struggle. I think it was a combination of a shitty sleep and my run maybe was a bit too intense on sunday.
Standing Rows
155lb 5x5
These are getting tough.
Thoughts
Not a bad workout overall. I think I have to keep the intensity of my runs down. My right calf seems to be aggravated by the running and makes it tough to squat. Hoping to keep up the progressions a while longer.
IW
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10-19-2009, 01:44 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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buy a shitload of fish oil caps. and vit d...c, and e....and if you want to go crazy...acai, r-ala, n acetyl cysteine 
__________________
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And when you seek forgiveness
You will see there is no god
And for all eternity
You will cry my name
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10-19-2009, 05:50 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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you name it....fish oil does it
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10-19-2009, 06:05 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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That good eh? lol
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10-19-2009, 08:42 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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I take them ALL day. Mix about 30g with water and drink. During your workout is fine.
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10-19-2009, 08:51 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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BCAA's help to avoid catabolism of the muscle?
IW
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10-19-2009, 09:14 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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That's what they say.
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