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  #2101  
Old 10-10-2013, 06:42 PM
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Thursday October 10th, 2013

Deload Week

BW: 196.2lb

Flat Bench
bar x 10
135lb x 5
165lb x 5

185lb x 3
205lb x 3
205lb x 3


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

225lb x 3
245lb x 3
225lb x 3


Cable Tricep Extension
62.5lb x 15
70lb x 12,9


Back Extensions
bw + 35lb - 3x12

...superset with...

Hanging Leg Raises
bw x 12,10


Thoughts

Long Thanksgiving weekend ahead. I'm sure I'll come back rested and much fatter.

IW
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  #2102  
Old 10-15-2013, 07:08 PM
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iron_worker iron_worker is offline
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Tuesday October 15th, 2013

BW: 194.0lb

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

115lb x 10
135lb x 5
155lb x 1
145lb x 3


Hammer Strength Lat Pulldown
2 plates - 3x10


Cable Tricep Extension
72.5lb x 12,9
65lb x 10


Thoughts

Neither me or my workout partner were feeling 100% today so we took it fairly easy.

IW
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  #2103  
Old 10-17-2013, 06:16 PM
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iron_worker iron_worker is offline
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Thursday October 17th, 2013

BW: 196.4lb

Flat Bench
bar x 10
135lb x 5
165lb x 5
185lb x 3

205lb x 10
215b x 5
225lb x 4


Pull Ups
bw x 10,8,6


Pec Deck
100lb x 12
100lb x 12
105lb x 10


Thoughts

Still battling a sickness. arg

IW
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  #2104  
Old 10-22-2013, 06:29 PM
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iron_worker iron_worker is offline
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Tuesday October 22nd, 2013

BW: 195.2lb

Seated Military Press
bar x 10
75lb x 8
95lb x 5
115lb x 3

135lb x 8.5
115lb x 10
115lb x 8.5


Deadlifts
mobility
70kg x 10
110kg x 5
130kg x 3

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


Thoughts

The gym was closed yesterday due to a water main break so we had to do a combined press/pull day. Might have to do another combined day on Thursday because I'm taking off for the weekend on Friday.

These kind of weeks are pretty shitty for making progress.

IW
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  #2105  
Old 10-24-2013, 07:03 PM
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iron_worker iron_worker is offline
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Thursday October 24th, 2013

BW: 194.6lb

Flat Bench 3-1-3 Tempo ... 60s rest
bar x 10
115lb x 8
135lb x 5

165lb x 10
155lb x 10
145lb x 7
125lb x 8


Squats
mobility
bw x 10
135lb x 8
185lb x 5

225lb - 3x10

Cable Tricep Extensions
65lb x 10,9
57.5lb x 10

...superset with...

Cable Bicep Curls
42.5lb x 12,11,10


Thoughts

My god. I felt like I was going to die during squats. That's just sad.

IW
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  #2106  
Old 10-28-2013, 06:41 PM
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iron_worker iron_worker is offline
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Monday October 28th, 2013

BW: 195.8lb

Flat Bench
bar x 10
135lb x 8
16lb x 5
185lb x 3

205lb x 5,5,5,4
195lb x 5


Cable Pull Back
100lb x 8
160lb x 10,9
140lb x 12


Dumbell Skull Crusher
40lb x 8
55lb x 12,11,9


Thoughts

The start of a complete workout week hopefully.

IW

Last edited by iron_worker; 10-30-2013 at 03:54 PM.
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  #2107  
Old 10-30-2013, 05:54 AM
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iron_worker iron_worker is offline
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Friday October 30th, 2013

BW: 195.8lb

Wide Stance Squats
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3

245lb x 5
255lb x 5
265lb x 5
255lb x 5
245lb x 5


Back Extensions
bw + 35lb - 3x12


Thoughts

Deadlift pads were crazy busy so we did squats first this week.

IW
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  #2108  
Old 10-31-2013, 06:19 PM
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Thursday October 31st, 2013

BW: 196.4lb

Incline Bench
bar x 10
95lb x 8
115lb x 5

135lb x 5
145lb x 5
155lb x 5
165lb x 5
165lb x 5


Pull Ups
bw x 10,8,7

Cable Tricep Extensions
67.5lb x 12,10,10

...superset with...

Cable Bicep Curls
52.5lb x 10,10,9


Thoughts

It's been a long time since I've done incline bench. Felt pretty good though. I guess since I'm not used to it I'm lifting fairly light and thus it's easier to control form.

IW
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  #2109  
Old 11-01-2013, 07:00 PM
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iron_worker iron_worker is offline
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Friday November 1st, 2013

BW: 195.0lb

Sumo Deadlifts
mobility
70kg x 8
120kg x 5
140kg x 3

150kg x 5
155kg x 5
160kg x 5
160kg x 5 ... uneven barbell by 5kg ....
150kg x 5


Thoughts

5x5 takes forever and I didn't have time for accessories...

IW

Last edited by iron_worker; 11-04-2013 at 05:30 PM.
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  #2110  
Old 11-04-2013, 05:35 PM
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iron_worker iron_worker is offline
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Monday November 4th, 2013

BW: 196.6lb

Seated Military Press
bar x 10
75lb x 8
95lb x 5
115lb x 3

135lb x 3,3,3,3,4


Hammer Strength Close Grip Row
45s + 25s x 10
2 x 45s x 12
2x45s + 10s x 12,10,8

Pec Flies
20lb x 12
25lb x 12,10


Thoughts

Sliced up my hand a bit over the weekend so that may make things a bit tough.

IW
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