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IronWorker - SS gone WestSide



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  #2121  
Old 11-22-2013, 05:44 PM
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iron_worker iron_worker is offline
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Friday November 22nd, 2013

BW: 196.0lb

Leg Press
mobility
bar x 10
3 plates x 12
4 plates x 12
5 plates x 12
5 plates x 10


Back Extensions
bw + 45lb - 3x12

...superset with...

Hanging Leg Raises
bw - 3x10


Thoughts

Fuuuuuuccckkk. Couldn't get a squat rack to save my life today. What piss off.

IW
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  #2122  
Old 11-26-2013, 04:30 PM
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Monday November 25th, 2013

BW: 196.6lb

Narrow Grip Incline Bench
bar x 10
95lb x 8
115lb x 3

165lb x 5
175lb x 5
165lb x 5
175lb x 5
155lb x 8


BB Row
135lb - 3x12 (paused)


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

EZ Bar Bicep Curl
75lb x 8
75lb x 5 + 3 negatives


Thoughts

My upper back/trap is still all kinda of screwed up so it's hard to really go all out on presses. Inclines seem to be better than flat though...

IW
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  #2123  
Old 11-26-2013, 04:33 PM
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Tuesday November 26th, 2013

BW: 197.6lb

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

245lb x 5
255lb x 5
265lb x 5
275lb x 5
275lb x 5


Pull Throughs
57.5lb x 12
72.5lb x 12
80lb x 12


Hanging Leg Raises
bw x 12,9,6


Thoughts

I went back to my "usual" squat width... it feels so much more comfortable for me. I managed a half way decent squat workout.

I tried out pull throughs... though I may be doing them wrong. Will have to watch some vids.

IW
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  #2124  
Old 11-28-2013, 06:00 PM
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Thursday November 28th, 2013

BW: 196.2lb

Flat Bench
bar x 10
135lb x 8
165lb x 5
185lb x 3

195lb x 5
205lb x 5
210lb x 5
205lb x 5
185lb x 5


Pull Ups
bw x 10,7,5


Cable T-bar Tricep Extension
65lb x 12
72.5lb x 10
65lb x 10


Thoughts

Well bench is definitely screwing up my trap which I think in turn is cause my upper back to get all tense. I think I have to stop benching for a while...

IW
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  #2125  
Old 11-29-2013, 04:28 PM
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Friday November 29th, 2013

BW: 196.2lb

Conventional Deadlifts
mobility
70kg x 8
100kg x 5
130kg x 3

150kg x 5
160kg x 5
165kg x 5
160kg x 5
160kg x 5


Leg Press
3 plates x 10
4 plates x 15
4 plates x 15

...superset with...

Hamstring Curls
60lb x 9
50lb x 12,10


Thoughts

I worked up to 160kg x 8 last time but when I do 8 or more reps I do touch-n-go deads. When I do less than 8 then I have been doing full stop deads which are quite a bit harder it seems. So I was only able to work up to 165kg x 5 today.

IW
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  #2126  
Old 12-02-2013, 05:29 PM
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Monday December 2nd, 2013

BW: 196.8lb

Narrow Grip Incline Bench
bar x 10
115lb x 3
135lb x 5
155lb x 3

165lb x 3
175lb x 3
185lb x 3
185lb x 3
185lb x 4


Cable Row
120lb x 8
160lb x 12,10
140lb x 11


EZ Bar Skull Crusher
75lb x 10
65lb x 12,11


Thoughts

The incline bench is feeling soooo much better than flat bench right now. When I get near max it feels like I actually have to muscle it up instead of bench where it feels like I contort into some awful form that eventually presses it out.

IW
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  #2127  
Old 12-04-2013, 07:46 AM
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Tuesday December 3rd, 2013


Cardio
Bike - 45min (~50-70% of max heart rate)


Thoughts

I actually drove to the gym, got inside, and realized I forgot my card ... which then caused me to look for it in my shorts pocket ... which I then realized I also forgot. ARG. Since it was -20 something outside I wasn't about to drive back to the gym so I just went home and did cardio on the gf's new exercise bike.

IW
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  #2128  
Old 12-05-2013, 01:03 PM
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Wednesday December 4th, 2013


Cardio
Bike - 45min (~50-70% of max heart rate)


Thoughts

MOAR cardio... it's been a while.

IW
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  #2129  
Old 12-05-2013, 05:31 PM
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iron_worker iron_worker is offline
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Thursday December 5th, 2013

BW: 196.4lb

Decline Bench
bar x 10
135lb x 8
165lb x 5
185lb x 3

205lb x 3
215lb x 3
215lb x 3
225lb x 3
225lb x 5


Pull Ups
bw x 10,9,7


Pec Flys
20lb - 3x12


Thoughts

I thought I would give decline bench a try to see if it was any easier on the trap/shoulder ... feels like it probably wasn't...

IW
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  #2130  
Old 12-06-2013, 04:47 PM
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iron_worker iron_worker is offline
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Friday December 6th, 2013

BW: 196.4lb

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

245lb x 3
265lb x 3
275lb x 0
.
.
.
135lb x 20


Back Extensions
bw + 35lb x 10,10,12


Cable Crunches
80lb - 3x12


Thoughts

Apparently doing intense cardio fucks up your legs and you can't squat to save your live. arg

Also, it hurts when you smash the bar into your head while trying to do back extensions.

IW
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