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IronWorker - SS gone WestSide
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01-18-2013, 04:37 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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Oh trust me my sleeps are not always good. I was noting the good one because it was out of the ordinary. ha
IW
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01-18-2013, 04:39 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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Friday January 18th, 2013
BW: 194.4lb
Back Squats
mobility
bar x 10
135lb x 8
185lb x 5
205lb x 3
225lb x 10
245lb x 10
235lb x 10
Hanging Leg Raises
bw - 3x10
Back Extensions
bw + 25lb x 10
Thoughts
Wow my lower body conditioning is poor. I really need to work on that.
IW
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01-21-2013, 05:04 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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Monday January 21st, 2013
BW: 194.6lb
Flat Bench
bar x 10
135lb x 8
155lb x 5
175lb x 3
200lb - 3x10
Pull Ups
bw x 10,7,5
Thoughts
The gym was insane busy today. Waited 25min for a bench and got cut in front of twice. Then we couldn't get on the dip bars so we did pull ups.
New years resolution fools.
IW
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01-22-2013, 05:08 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 January 22nd, 2013
BW: 194.2lb
Deadlifts
mobility
70kg x 8
100kg x 5
120kg x 3
140kg - 3x10
Tried to do as many reps with double overhand grip as I could. I fell off the bandwagon with my gripper trainer, unfortunately so my forearms could use some help.
Leg Press
3 plates x10
4 plates x 10
4 + 25s x 10
Superset with...
Hamstring Curls
35lb x 12
40lb x 12
40lb x 10
Thoughts
Trying to work slowly back into my DLs. I had stiff hamstrings though still from squats on Friday ... sheesh.
IW
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01-24-2013, 05:10 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 January 24th, 2013
BW: 195.0lb
Seated BB Military Press
bar x 8
75lb x 5
95lb x 3
115lb x 10
130lb x 10
115lb x 11
Dips
bw x 6
bw + 35lb - 3x10
Chest Flies
22.5lb x 10
22.5lb x 12
22.5lb x 10
Thoughts
We switched our accessories around between Monday and Thursday. Dips seemed to go a bit better today but pull ups went a bit worse on Monday. I think bench just takes a bit more out of me than MP.
IW
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01-21-2013, 10:48 PM
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Rank: Member
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Join Date: Dec 2012
Posts: 97
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Wow you are having such a very good buildup..
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02-04-2013, 12:47 AM
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Rank: Member
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Join Date: Dec 2012
Posts: 97
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That's great thanks for sharing...!!!
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02-05-2013, 05:06 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 February 5th, 2013
BW: 194.2lb
Deadlifts
mobility
70kg x 8
100kg x 5
130kg x 3
150kg - 2x10
140kg - 1x10
Leg Press
2 plates x 8
3 plates x 10
4 plates x 10,12
Superset with...
Hamstring Curls
45lb x 10
40lb x 10
35lb x 10
Thoughts
I think the working downwards in weight is helping on the lower body lifts.
IW
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02-07-2013, 05:00 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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Thursday February 7th, 2013
BW: 193.8lb
Seated BB Military Press
bar x 8
65lb x 8
85lb x 5
105lb x 3
130lb x 10
125lb x 10
120lb x 9
Pull Ups
bw x 13,7,6
Hammer Strength Lat Pull-Down
2 plates - 2x10
Thoughts
Decided to switch up the last accessory today.
IW
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02-08-2013, 05:03 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 February 8th, 2013
BW: 193.8lb
Back Squats
mobility
bar x 10
135lb x 8
185lb x 5
215lb x 3
255lb x 10
245lb x 10
235lb x 10
Hanging Leg Raises
bw - 3x11
Superset with...
Straight Leg Good Mornings
95lb x 10
115lb - 2x10
Thoughts
Well squats didn't feel great but I didn't feel like I was dying so hopefully that's a sign that they are improving.
Increased leg raises a bit too.
IW
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