IronWorker - SS gone WestSide
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09-16-2011, 07:13 AM
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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 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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09-19-2011, 03:55 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 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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09-20-2011, 07:00 AM
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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 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 06:41 AM.
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09-20-2011, 06:39 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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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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09-23-2011, 06:29 AM
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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 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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09-26-2011, 06:38 AM
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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 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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09-27-2011, 10:13 AM
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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 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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09-28-2011, 10:22 AM
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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 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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09-29-2011, 06:56 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 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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09-30-2011, 06:16 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 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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