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IronWorker - SS gone WestSide
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12-08-2009, 03:15 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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that sounds shitty.
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12-08-2009, 06:14 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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Tuesday Dec 8th, 2009
Tmill - 30mins
IW
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12-10-2009, 06:34 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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How did you get your bf % ?
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12-10-2009, 09:02 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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They are estimations like I said but I think I'm pretty accurate. I've had 3 or 4 tests before so I have a pretty good feel for my body.
I could be horribly wrong as well. lol
IW
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12-14-2009, 07:39 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 Dec 7th/2009
Bench
bar x 10
135lb 2x5
165lb x 3
185lb x 1
205lb x 1
225lb x 1
235lb x 1
245lb x 1 (old PR)
250lb x M
Finally back to where I was ~1yr ago.
Squats
mobility work
bw 2x5
bar x 5
135lb x 5
185lb x 2
225lb x 1
245lb x 1
265lb x 1
275lb x 1
285lb x 1
Standing Rows
skipped
Thoughts
Today was strange. I kept thinking it wasn't going to go up and then it did (or at least for the most part). I'm finally back to as strong or stronger than I have ever been... whilst losing a bit of fat. I'm pretty happy.
IW
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12-17-2009, 08:17 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 Dec 17th/2009
BW: 183.5lb
Military Press
bar x 10
75lb x 5
105lb x 3
120lb 5x5
Deads
bw squats 2x5
mobility work
70kg x 5
90kg x 3
130kg x 1
150kg (330lb) 3x3
A hell of a pull but I think I should be able to at least meet my old PR of 170kg.
Pull Ups
bw x 3
bw + 10lb x 3
bw + 20lb x 3
bw + 25lb 2x3
The last rep was ish.
Standing DB Curls
30lb x 8
35lb x 8
37.5lb x 6
Thoughts
Down in weight again so I'm happy about that but I definitely felt the cal deficit today when pulling. It was a good pull but I nearly blacked after the last two sets. I had to hold myself up at the chalk bin thing.
IW
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12-19-2009, 04:00 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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Saturday Dec 19th/2009
Decline Bench
bar x 8
135lb x 5
165lb x 3
185lb x 3
225lb x 3
235lb x 3
245lb x 3
265lb x M
I got way out of my groove on my 265lb attempt but I think should have it for sure when I'm fresh. I was pretty happy with the 245lb x 3 though.
Front Squats
mobility - leg swings (front and side), bw squats, squat to stand, calf stretches
bar x 5
95lb x 3
135lb x 3
185lb x 2
205lb x 3
225lb x 1
Stiff Leg Rack Pull
135lb x 8
205lb x 8
225lb x 10
No pads available so we used the rack. These stretch the shit out of my hamstrings but they are so much better than hamstring curls. They give a bit of a grip workout too so thats an added bonus.
Cable Pull Down
50lb x 10
57.5lb 3x8
Thoughts
Well I think this workout is going to make mondays bench/squat very interesting... but oh well. It's better than not getting it in at all.
IW
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12-20-2009, 01:04 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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Sunday Dec 20th/2009
Tmill - 32.5min
I went out last night and had a giant poutine and some beers. Talk about a step backwards. lol I have a feeling the upcoming holdiay season is going to be hard on my body composition as well.
Oh well!
IW
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12-21-2009, 07:40 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 Dec 21st/2009
BW: 184lb
Bench
bar x 10
135lb x 6
165lb x 4
185lb x 3
205lb x 1
215lb 5x5 (PR)
It took everything I could muster but I squeaked this up. Very happy about this.
Squats
mobility work
bw 2x5
bar x 5
135lb x 5
185lb x 3
225lb x 2
245lb 5x3 (PR)
I thought squats might not go very well today because my hams were still tight but once I got warmed up they felt pretty good.
Standing Rows
135lb x 5
175lb 5x5
Thoughts
I'm quite impressed with today's workout. I'm starting to rethink my goals of getting leaner. I am loving the increases I've been making and I'm reasonably lean now. I am thinking of just sticking with the diet I've been doing after xmas and possibly lose another lb or two and continue to make some strength increases.
My other option is to get serious about leaning out and be prepared to take a hit in the strength department. I have some thinking to do...
IW
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12-14-2009, 07:42 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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good stuff , IW.
What's M ?
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