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IronWorker - SS gone WestSide
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12-05-2013, 01:03 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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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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12-05-2013, 05:31 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 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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12-06-2013, 04:47 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 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
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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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12-09-2013, 05:25 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 December 9th, 2013
BW: 195.4lb
Narrow Grip Incline Bench
bar x 10
115lb x 5
135lb x 3
165lb x 8
185lb x 5
205lb x 1.5...
135lb x 12
Face Pulls
30lb x 12
35lb x 12
47.5lb x 12
47.5lb x 12
Cable Tricep Extension
57.5lb x 12,12,10
Pec Dec
110lb x 12
120lb x 12
115lb x 12
Thoughts
Usually we would deload on the 4th week but we've missed a few workouts so we decided to keep it heavier for another week.
IW
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12-10-2013, 04:53 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 December 10th, 2013
BW: 196.0lb
Conventional Deadlifts
mobility
70kg x 8
100kg x 5
120kg x 3
150kg x 8
160kg x 5
170kg x 3
Leg Press
3 plates x 10
4 plates - 2x12
Pull Throughs
80lb x 12
87.5lb - 2x12
Thoughts
Wasn't sure I was going to make it today. I was F*ing around with my gf's car. Damn thing is giving us trouble with starting in the cold ... and damn it's been cold lately. Hasn't been over -20C in at least a couple weeks now.
I kinda like doing pull throughs but I feel like an idiot doing them. I am pretty sure I saw some people laughing at me quietly while I was doing them...
IW
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12-12-2013, 05:29 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 December 12th, 2013
BW: 196.6lb
Decline Bench
bar x 10
135lb x 8
185lb x 5
205lb x 8
225lb x 5
245lb x 5
225lb x 8
Pull Ups
bw x 9,7,6
EZ Bar Standing Curls
75lb x 9
65lb x 10
55lb x 10
Thoughts
When I can stay in the groove, decline bench feels really good and goes pretty smooth like today. Wish I was even close to as good with flat bench.
IW
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