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IronWorker - SS gone WestSide



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  #1661  
Old 09-16-2011, 08:13 AM
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iron_worker iron_worker is offline
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Thursday September 15th, 2011

BW: 203.4lb

Military Press
bar x 8
65lb x 5
85lb x 5
105lb x 3

125lb x 5
145lb x 3
160lb x 1(+6)

100lb - 5x10


Dumbell Rows
65lb x 6
95lb 3x10


Thoughts

Well my back is pretty damn tight from deads still.... It has never quite felt right since I strained it a couple months ago. I hope I don't have some serious problems.

IW
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  #1662  
Old 09-19-2011, 04:55 PM
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iron_worker iron_worker is offline
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Friday September 16th, 2011

BW: 202.6lb

Squats
bar x 8
115lb x 5
135lb x 5
165lb x 3

205lb x 5
230lb x 3
265lb x 1(+5)

155lb - 5x10


Thoughts

I was shooting for another on squats but just wasn't going to happen. Oh well. Back in the game now at least.

IW
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  #1663  
Old 09-20-2011, 08:00 AM
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iron_worker iron_worker is offline
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Monday September 19th, 2011

BW: 203.6lb


Bench
bar x 10
95lb x 5
125lb x 5
145lb x 5

160lb x 5
180lb x 5
205lb x 5(+5)

135lb - 5x10


Pull Ups
bw x 8,7ish,5,4,3


Thoughts

Back on the bulking train. Hoping to be 215-220lb by xmas. We shall see if that's a reasonable goal.

This cycle is going to be tough. My buddy is leaving for Thailand next month so he wanted to finish this next cycle... which means we didn't have time to deload. So we'll see how that goes.

IW

Last edited by iron_worker; 09-23-2011 at 07:41 AM.
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  #1664  
Old 09-20-2011, 07:39 PM
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iron_worker iron_worker is offline
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Tuesday September 20th, 2011

BW: 202.6lb

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3

115kg x 5
135kg x 5
150kg x 5(+6)


Deadlifts
80kg 5x10

Superset with...

Hanging Leg Raises
BW 5x10

Thoughts

Felt like a solid workout. Hopefully a step back in the right direction!

IW
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  #1665  
Old 09-23-2011, 07:29 AM
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iron_worker iron_worker is offline
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Thursday September 23rd, 2011

BW: 204.4lb

Military Press
bar x 8
65lb x 5
85lb x 5
105lb x 3

115lb x 5
130lb x 5
150lb x 5(+5)

95lb - 5x10


Dumbell Rows
Moved to tomorrow.

Thoughts

Good MP day.

My weight is wacky lately. It's up a lb and down a lb like it's going out of style!

IW
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  #1666  
Old 09-26-2011, 07:38 AM
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iron_worker iron_worker is offline
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Friday September 23rd, 2011

BW: 203.4lb

Squats
bar x 8
115lb x 5
145lb x 5
175lb x 3

185lb x 5
215lb x 5
245lb x 5(+5)

135lb - 5x10


DB Rows
65lb x 8
100lb 3x10


Thoughts

This was a killer workout. It's monday now and my quads are stillllll sore.

IW
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  #1667  
Old 09-27-2011, 11:13 AM
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iron_worker iron_worker is offline
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Monday September 26th, 2011

BW: 206.8lb...wtf?


Bench
bar x 10
95lb x 5
125lb x 5
145lb x 3

170lb x 3
195lb x 3
215lb x 3(+5)

135lb - 3x10


Pull Ups
bw x 7,5,5,3


Thoughts

Mondays are always lack luster. Weekend nutrition and sleep is the largest contributing factor here I'm sure.

I'm trying to back down my 5x10s this week to do a partial deload since this cycle had no break between last cycle week 3 and the start of this cycle. Trying to save myself for week 3.

My bodyweight took a 3lb jump in 2 days... hopefully I'm just retaining water but I don't know?

IW
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  #1668  
Old 09-28-2011, 11:22 AM
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iron_worker iron_worker is offline
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Tuesday September 27th, 2011

BW: 204.4lb

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3

125kg x 3
142.5kg x 3
160kg x 3(+5)


Deadlifts
90kg 3x10

Superset with...

Hanging Leg Raises
BW 3x11

Thoughts

Happy about that. Toned down the 5x10 to 3x10 to hopefully save myself for week 3!

IW
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  #1669  
Old 09-29-2011, 07:56 PM
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iron_worker iron_worker is offline
Rank: Light Heavyweight
 
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Thursday September 29th, 2011

BW: 206.0lb

Military Press
bar x 8
65lb x 5
85lb x 5
105lb x 3

115lb x 3
140lb x 3
155lb x 3(+6)

95lb - 5x10


Dumbell Rows
65lb x 8
95lb 5x10


Thoughts

MP went well and rows felt solid.

IW
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  #1670  
Old 09-30-2011, 07:16 PM
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iron_worker iron_worker is offline
Rank: Light Heavyweight
 
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Location: Saskatoon, Sk, Canada
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Friday September 30th, 2011

BW: 205.2lb

Squats
bar x 8
115lb x 5
145lb x 5
165lb x 3

195lb x 3
230lb x 3
260lb x 3(+5)

135lb - 4x10


Thoughts

Week 2 squat felt better than week 1.

IW
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