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  #1881  
Old 07-12-2012, 06:10 PM
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iron_worker iron_worker is offline
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Thursday July 12th, 2012

BW: 214.4lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 5

140lb x 5
160lb x 3
180lb x 1(+3)

95lb x 10
105lb x10
115lb - 3x10


Hammer Grip Cable Row
160lb - 4x10
180lb x 10


Thoughts

Well I matched my other pressing efforts of this cycle but definitely a drop from my overall best.

IW
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  #1882  
Old 07-13-2012, 06:37 PM
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Friday July 13th, 2012

BW: 214.0lb

Squats
mobility
135lb x 5
185lb x 5
225lb x 3

275lb x 4
315lb x 2
350lb x 0

Squats
135lb - 2x10
155lb - 2x10
175lb x 10

Superset with

BB Bicep Curls
65lb - 3x10
75lb - 2x10

Thoughts

Well shit. I had the squat moving back upwards and probably had it up 8-10" but I stalled out. I NEVER stall that high. It's always right out of the hole so I must have been damn close to getting it. I put in a valiant effort though. I may give this cycle another try before resetting.

It's been over a month since I've done a full squat workout... tsk tsk. That is not good.

IW
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  #1883  
Old 07-16-2012, 05:41 PM
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iron_worker iron_worker is offline
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Monday July 16th, 2012

Conditioning


Rowing - Steady State
25min


Thoughts

I've been far too inconsistent with my cardio ... still.

IW
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  #1884  
Old 07-17-2012, 05:39 PM
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iron_worker iron_worker is offline
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Tuesday July 17th, 2012

Deload Week

BW: 215.5lb

Bench
bar x 10
125lb x 5
135lb x 5
155lb x 5
225lb x 3


Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3
160kg x 5


Pull Ups
bw x 10,7,4

Thoughts

I was trying feet outwards on bench to see if that helped me hold a stable arch (I have been benching feet under) but I didn't feel strong at all. Not sure if I should just abandon that or what. I feel like I need a coach or something for bench.

IW
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  #1885  
Old 07-18-2012, 06:58 PM
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iron_worker iron_worker is offline
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Wednesday July 18th, 2012

Conditioning


Rowing - Steady State
30min


Thoughts

Trying to do cardio 3x this week before I take off for the weekend.

IW

Last edited by iron_worker; 07-21-2012 at 07:52 AM.
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  #1886  
Old 07-19-2012, 05:48 PM
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iron_worker iron_worker is offline
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Thursday July 19th, 2012

Deload Week

BW: 213.6lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 5
135lb x 5


Squats
135lb x 5
185lb x 5
225lb x 5
275lb x 3


Hammer Grip Cable Row
135lb - 3x10


Thoughts

Apparently I'm losing weight! Not really trying to... hmmm.

IW
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  #1887  
Old 07-21-2012, 07:53 AM
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iron_worker iron_worker is offline
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Friday July 20th, 2012

Conditioning


Rowing - Steady State
30min


Thoughts

3rd cardio pardio of the week. Nice.

IW
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  #1888  
Old 07-26-2012, 06:05 PM
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iron_worker iron_worker is offline
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Thursday July 26th, 2012

BW: 213.6lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 5

125lb x 5
145lb x 5
165lb x 5(+3)

95lb x 10
105lb - 2x10
115lb - 2x10


Hammer Grip Cable Row
160lb - 4x10
160lb x 12


Thoughts

Well considering I did a 3 day weekend of camping and then spent 2 days in the hospital (with my gf...she is ok thankfully) I did pretty well considering. I more or less didn't eat while I was in the hospital and didn't eat enough while I was camping either.

IW
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  #1889  
Old 07-27-2012, 06:16 PM
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iron_worker iron_worker is offline
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Friday July 27th, 2012

BW: 213.4lb

Squats
mobility
155lb x 5
185lb x 5
225lb x 3

240lb x 5
275lb x 5
310lb x 5(+1)

Squats
135,145,155,165 - 4x10

Superset with

BB Bicep Curls
65lb - 3x10
75lb - 2x10

Thoughts

Well I'm repeating last cycle and I got 1 more rep than last week 1 so I'll call it a success!

IW
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  #1890  
Old 07-30-2012, 06:21 PM
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iron_worker iron_worker is offline
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Monday July 30th, 2012

BW: 213.0lb

Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 3

180lb x 3
205lb x 3
230lb x 3(+5)*

*See Thoughts

Dips
bw-x 10,10,12


Pull-Ups
bw x 8,7,7


Thoughts

My bench was feeling great today as I started out. I must have got excited because I pumped out 5 reps with one breath. Then I took a big breath and did 2 more... then I saw stars. Then I tried to do another and my arms instantly turned to jello and the bar fell back to my chest. My buddy pretty much had to pick the weight up off me... Damnit! I was starting to black out I think.

I re-attempted the set again and got to 8. I'm sure I could have easily gotten 9 on my first set if I would have just breathed properly. Ugh, that's a frustrating mistake.

I also tried a wider grip pull-up. Felt kind of nice. I think I may keep it up that way.

IW
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