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  #1961  
Old 12-07-2012, 05:22 PM
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Friday December 7th, 2012

BW: 199.4lb

Seated Military Press
bar x 10
75lb x 8

95lb x 10
115lb x 10
125lb x 9

Squat racks are always busy on Friday night ... only the hardcores in the gym on Friday night I guess... ha. So we did seated instead.


Back Squats
mobility drills
bar x 10
135lb x 8
185lb x 5

225lb x 10
245lb x 10
255lb x 8

I did as many reps as I did with 255lb before but I'd done more weight on previous sets so that's a bonus I guess.


Hammer Strength Seated Row
2 plates 3x10

I really focused on squeezing my upper back and I ended up with a painful pump/burn.


Thoughts

I forgot how tough full body workouts can be. It was a buddy's 30th bday last night so I flaked on the gym. Not many excuses get me away from the gym but I thought that was a pretty good one.

IW
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  #1962  
Old 12-10-2012, 05:07 PM
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Monday December 10th, 2012

BW: 196.6lb

Flat Bench
bar x 8
115lb x 10
135lb x 5
165lb x 3

185lb x 10
190lb x 10
195lb x 11


DB Chest Flys
20lb x 12,12,12


Dips
bw x 5
bw + 25lb x 9,6
bw x 12


Thoughts

Well I had a really sh!tty sleep last night. Couldn't get my mind to turn off so I only got a few hours sleep. I ended up doing ok with the weights though. Best I've done so far with this 3x10.

Chest flys before dips was a bad idea though... I guess I didn't really how much of a pec exercise dips really are.

I need to eat more on the weekends! Holy crap my weight just keeps falling.

IW
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  #1963  
Old 12-11-2012, 05:22 PM
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Tuesday December 11th, 2012

BW: 196.8lb

Deadlifts
mobility
70kg x 8
100kg x 5

120kg x 10
130kg x 10
140kg x 10


Leg Press
2 plates x 5
3 plates x 10
3 + 25s x 10
4 plates x 12

superset with...

Hamstring Curl
35lb x 12,11,10


Thoughts

I think we've decided to drop cleans since it doesn't really go with our goals.

IW
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  #1964  
Old 12-13-2012, 05:23 PM
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Thursday December 13th, 2012

BW: 197.0lb

Seated Military Press
bar x 10
65lb x 8
85lb x 5

115lb 2x10, 1x12


Back Squats
mobility drills
bar x 10
135lb x 8
185lb x 5

225lb x 10
265lb x 9
225lb x 10


Pull Ups
bw x 10,7,4


Thoughts

Well another excuse to skip... ya ya I know but it's the office xmas party tomorrow so we did another condensed Thursday workout.

My back was feeling pretty tight from deads so I wasn't sure about squats but they actually went pretty well.

IW
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  #1965  
Old 12-17-2012, 05:02 PM
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Monday December 17th, 2012

BW: 196.0lb

Flat Bench
bar x 10
115lb x 8
145lb x 5
165lb x 3

195lb - 3x10


Dips
bw x 5
bw + 25lb - 2x10, 1x9


DB Chest Flys
20lb x 10
22.5lb x 10
22.5lb x 8


Thoughts

Pulled off another decent set on bench. My eating has been staying quite clean so I think that's what is allowing me to keep that up as well as keep losing weight.

IW
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  #1966  
Old 12-18-2012, 04:54 PM
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Tuesday December 18th, 2012

BW: 196.8lb

Deadlifts
mobility
70kg x 8
100kg x 5
120kg x 3

140kg x 10
150kg x 10
160kg x 10


Leg Press
Ouch...


Hamstring Curl
40lb x 12,10
35lb x 10


Thoughts

Last week after DLs and leg press my low back was pretty sore. I remember leg press being uncomfortable on my back but later on I thought the soreness was probably due to not having done deads in a while...

I jumped on the leg press machine and Ouch! Lower right back did not like it one bit. I think with the seated position I was going too low and allowing my back to round over or something.

IW
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  #1967  
Old 12-20-2012, 04:49 PM
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Thursday December 20th, 2012

BW: 196.2lb

Seated Military Press
bar x 10
65lb x 8
85lb x 5
95lb x 3

115lb 2x10, 1x11


Pull Ups
bw x 12,9,7


Thoughts

I think that's a best ever set of pull ups. They are a lot easier when you're 20lb+ lighter. Imagine that. lol

IW
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  #1968  
Old 01-03-2013, 05:14 PM
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Thursday January 3rd, 2013

BW: 196.2lb

Flat BB Bench
bar x 10
135lb x 5
155lb x 3

185lb x 10
195lb x 10
200lb x 10

Seated Military Press
bar x 8

95lb x 3
105lb x 10, 11


Pull Ups
bw x 12,7,6


Thoughts

Finally back at er after a couple weeks off. Feels good to be back. I am the same weight but I feel like I almost have to be fatter. ha

Somehow absolutely destroyed my forearms doing pull ups today...

Oh ya, not sure if anyone even reads this anymore but I got my cholesterol test back from December and all values are normal again. My diet and restriction of alcohol paid off. Yay me.

IW
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  #1969  
Old 01-04-2013, 04:52 PM
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Tuesday January 4th, 2012

BW: 196.4lb

Deadlifts
mobility
70kg x 8
100kg x 5
120kg x 3

150kg x 10
155kg x 10
155kg x 4


Leg Press
1 plate - x 10
2 plates x 10
3 plates 1x10, 1x15


Thoughts

Well I'm not sure why my DLs felt so sh!tty. It wasn't anymore weight than I have done in the past. Maybe just too much weight to tackle after the break ... I dunno. I started gassing out on the 2nd set and barely finished. The last set I felt super twitchy and shaky and felt like I would pull something if I kept it up if I stopped.

The last workout like this I figured out it was leg press that was actually straining my back. The awkward seated position really keeps your back and thus hams/glutes tights and limits the range of motion I can get out of it. This time I tried limiting my ROM to just where I could feel my but starting roll under. It felt much better and I'll likely be able to do more weight once I get the hang of it too.

Overall it felt like not that successful of a workout but better than a night at the bar I guess. ha

IW
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  #1970  
Old 01-07-2013, 04:53 PM
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iron_worker iron_worker is offline
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Thursday January 7th, 2013

BW: 195.4lb

Seated BB Military Press
bar x 10
65lb x 8
85lb x 5

95lb x 10
115lb x 10, 12


Pull Ups
bw x 13,8,7


EZ Bar Standing Curls
40lb x 10
60lb x 10
50lb x 11


Thoughts

Well it was supposed to be bench day but apparently it was bench day for everyone else in this city too .... so we did MP instead. Ah well. NBD.

IW
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