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IronWorker - SS gone WestSide
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10-30-2012, 06:08 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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Sure, why not?
Really depends what your goals are though... but a little cardio is always good for general health.
IW
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10-30-2012, 06:11 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 October 30th, 2012
BW: 207.8lb
Hang Cleans
mobility
bar x 10
40kg x 5
50kg x 5
60kg x 3
70kg x 2
80kg x 2
90kg 4x2
Lunges
bar x 5
95lb - 1x5
105lb - 2x5
115lb - 2x5
Thoughts
Cleans still feel somewhat awkward. I get pretty much folded in half in hole. My elbows have hit my knees at times.
IW
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11-01-2012, 06:27 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 Nov 1st, 2012
BW: 208.0lb
DB Shoulder Press
40lb x 8
50lb x 5
60lb x 3
70lb 5x5 ... just barely
Hammer Strength Pull Down
90lb x 10
200lb 3x10, 1x9
Thoughts
Looks like that weight I put on over the weekend may be stickin around... arg.
I'll probably switch to 5x3 for my next go at DB shoulder press.
Lats were buuurrrnnnniinnggg on pull downs today.
IW
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11-02-2012, 06:18 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 2nd, 2012
BW: 206.4lb
Front Squats
mobility
bar x 5
115lb x 5
145lb x 5
175lb x 3
205lb - 4x5,1x7
Thoughts
Well today felt like a big step backwards for front squats. Super awkward and sh!tty feeling. wah
IW
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11-05-2012, 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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Monday November 5th, 2012
BW: 206.2lb
Incline Bench
bar x 8
115lb x 5
155lb x 5
175lb x 3
195lb - 5x5
Dips
bw x 8
bw + 25lb - 1x5
bw + 35lb - 4x5
Thoughts
Body weight seems to fallen back to normal levels finally.
Somehow I forgot to rep out on my last incline set ... probably only had an extra 1 or 2 in me anyway.
IW
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11-06-2012, 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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Tuesday November 6th, 2012
BW: 205.0lb
Hang Cleans
mobility
bar x 10
30kg x 8
40kg x 5
50kg x 5
60kg x 3
70kg x 3
80kg x 3
90kg x 3
95kg x 2
Lunges
bar x 5
95lb - 1x5
115lb - 2x5
135lb - 1x5
Thoughts
I'd like to lose about 5 more lb this month. I think it's doable.
IW
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11-08-2012, 05:01 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 Nov 8th, 2012
BW: 204.0lb
DB Shoulder Press
40lb x 8
50lb x 5
60lb x 3
75lb x 3,3,3,1
Hammer Strength Lat Pull
2 plates - 5x10
Performed with a slow concentric, squeeze at the top, and slow eccentric.
Thoughts
Finally getting down in weight again. Stay consistent with my diet and I guess that's what happens.
A little disappointed with my shoulder press strength. Thought I should be able to hit a 5x3... guess not.
IW
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11-09-2012, 04:52 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 9th, 2012
BW: 204.0lb
Hammer Strength Squat
mobility
"135lb" x 8
"185lb" x 5
"225lb" x 5
"275lb" x 5
"315lb" x 5
"365lb" 3x5
"315lb" x 10
The "" are because the machine has a pivot at the back and so I'm not sure what the actual weights I'm lifting are. That's what it would be if it were loaded on a regular bar.
Thoughts
The machine squats really focus the movement on the quads... and actually I think put more stress on my knees. Probably not a bad movement if you just wanted to build mass though.
IW
Last edited by iron_worker; 11-15-2012 at 05:18 PM.
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11-15-2012, 05:19 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 Nov 15th, 2012
BW: 203.0lb
DB Shoulder Press
40lb x 8
50lb x 5
65lb x 3
75lb x 3,3,2
65lb x 5,5
Hammer Strength Lat Pull
2 plates - 5x10
Performed with a slow concentric, squeeze at the top, and slow eccentric.
Thoughts
My shoulder press dropped a little bit ... I think the weight loss is taking it's toll.
IW
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11-16-2012, 04:08 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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Friday November 16th, 2012
BW: 205.2lb
Front Squats
mobility
bar x 5
115lb x 5
145lb x 5
175lb x 3
210lb - 5x5
superset with ....
Hanging Leg Raises
5x10
Thoughts
Not sure why I chose to superset today but it definitely made it harder ... was done pretty quick though.
IW
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