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IronWorker - SS gone WestSide
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02-11-2013, 05:15 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 February 11th, 2013
BW: 193.2lb
Flat Bench
bar x 10
135lb x 8
165lb x 5
185lb x 3
205lb x 10
205lb x 10
200lb x 10
Dips
bw x 6
bw + 25lb x 10
bw + 35lb x 10
bw + 45lb x 8
Chest Flies
20lb x 10
22.5lb x 10, 12
Thoughts
Added 5lb to one of my sets on my bench. Slowly inching my way up. Still creepin downwards in weight. I think I will have to increase cals a bit to try and at least maintain.
IW
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03-04-2013, 06:43 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 March 4th, 2013
BW: 191.6lb
Flat Bench
bar x 10
135lb x 8
165lb x 5
185lb x 3
205lb x 10
205lb x 10
200lb x 10
Dips
bw + 35lb - 2x10, 1x8
Chest Flies
20lb x 10
25lb x 8
25lb x 5
Thoughts
Cold decided to come back again. arg
IW
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03-05-2013, 06:30 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 March 5th, 2013
BW: 192.6lb
Deadlifts
mobility
70kg x 8
110kg x 5
130kg x 3
150kg - 3x10
Leg Press
2 plates x 5
3 plates x 10
4 plates x 10
5 plates x 6
Superset with...
Hamstring Curl
45lb x 12,10,8
Thoughts
A decent set of deads.
IW
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11-20-2013, 01:12 AM
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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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Nice to see you are still logging. But geeze man keep it to either pounds or kilos - haha !!
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11-21-2013, 05:22 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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It's just me left. lol Seriously. This whole section of the forum is basically my own personal journal for the last year or so.
The deadlift pads have kilo plates and everything else is pounds so that's why. Kind of annoying but easier than trying to remember conversions in my head.
IW
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11-21-2013, 05:25 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 November 21st, 2013
BW: 196.0lb
Flat Bench
bar x 10
115lb x 8
135lb x 5
165lb x 5
185lb x 8,8,10
Pull Ups
bw x 10,8,6
Laying BB Skull Crusher
45lb x 10
65lb x 10
45lb x 15
Thoughts
For some reason my back has been super screwed up for the last two days. The muscle directly under my scapula has just been burning and aching and I don't really know why. I'm wondering if I sat at my desk weird or slept on it funny or what?! I thought the gym would affect it more but it didn't really. It made it feel better if anything? So weird.
IW
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11-22-2013, 05:44 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 November 22nd, 2013
BW: 196.0lb
Leg Press
mobility
bar x 10
3 plates x 12
4 plates x 12
5 plates x 12
5 plates x 10
Back Extensions
bw + 45lb - 3x12
...superset with...
Hanging Leg Raises
bw - 3x10
Thoughts
Fuuuuuuccckkk. Couldn't get a squat rack to save my life today. What piss off.
IW
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11-26-2013, 04:30 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 November 25th, 2013
BW: 196.6lb
Narrow Grip Incline Bench
bar x 10
95lb x 8
115lb x 3
165lb x 5
175lb x 5
165lb x 5
175lb x 5
155lb x 8
BB Row
135lb - 3x12 (paused)
Dumbell Skull Crusher
40lb x 8
55lb x 12,12,9
EZ Bar Bicep Curl
75lb x 8
75lb x 5 + 3 negatives
Thoughts
My upper back/trap is still all kinda of screwed up so it's hard to really go all out on presses. Inclines seem to be better than flat though...
IW
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11-26-2013, 04:33 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 November 26th, 2013
BW: 197.6lb
Regular Stance Squats
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3
245lb x 5
255lb x 5
265lb x 5
275lb x 5
275lb x 5
Pull Throughs
57.5lb x 12
72.5lb x 12
80lb x 12
Hanging Leg Raises
bw x 12,9,6
Thoughts
I went back to my "usual" squat width... it feels so much more comfortable for me. I managed a half way decent squat workout.
I tried out pull throughs... though I may be doing them wrong. Will have to watch some vids.
IW
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11-28-2013, 06:00 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 November 28th, 2013
BW: 196.2lb
Flat Bench
bar x 10
135lb x 8
165lb x 5
185lb x 3
195lb x 5
205lb x 5
210lb x 5
205lb x 5
185lb x 5
Pull Ups
bw x 10,7,5
Cable T-bar Tricep Extension
65lb x 12
72.5lb x 10
65lb x 10
Thoughts
Well bench is definitely screwing up my trap which I think in turn is cause my upper back to get all tense. I think I have to stop benching for a while...
IW
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