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IronWorker - SS gone WestSide



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  #1201  
Old 12-12-2009, 06:39 PM
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Saturday Dec 12th/2009

BW: 186lb

Incline DB Press
20lb x 8
30lb x 5
40lb x 3
50lb x 5
60lb x 5
65lb x 5
70lb x 5
65lb x 5

Front Squats
mobility - leg swings (front and side), bw squats, squat to stand, calf stretches
bar x 5
115lb x 5
135lb x 3
165lb x 2
185lb x 1
205lb x 1
225lb x 1
235lb x 1

I think this is a PR. I've done 235lb anderson front squat before but from a lesser depth.

Tricep Deadlift
40lb x 8
60lb 3x8

Thoughts

I kept the volume reasonably low. I didn't want to trash my body for my squats/bench workout on Monday.

IW
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  #1202  
Old 12-13-2009, 05:41 PM
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Dec 13th/2009

Tmill - 35mins

IW
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  #1203  
Old 12-14-2009, 08:39 PM
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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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  #1204  
Old 12-14-2009, 08:42 PM
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good stuff , IW.

What's M ?
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  #1205  
Old 12-14-2009, 09:00 PM
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M = Missed Rep

Hits uses it in his journal. I thought I would try it out. lol

IW
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  #1206  
Old 12-14-2009, 09:09 PM
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gotcha
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  #1207  
Old 12-15-2009, 05:50 PM
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Dec 15th, 2009

Tmill - 45mins

IW
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  #1208  
Old 12-15-2009, 07:25 PM
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good "old" pr
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  #1209  
Old 12-15-2009, 09:02 PM
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lol thanks. It's so old I'd almost consider it a new PR again.

IW
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  #1210  
Old 12-15-2009, 09:57 PM
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I thought he was talking about your cardio, PR LOL
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