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Just be careful around bed time. Or you won't sleep well because you're so full... That's the worst feeling in the world.

just finished my last meal...hit 500 on the nose. yuck.

Mon. 12/10

Good mornings

-11 x 5
-21 x 5
-31 x 5

Squat

-146 3 x 5

OH DB Press

-40's 3 x 5

Pullups

-Body Weight + 22.5, 3 x 6

Dips

-Body Weight + 30, 3 x 9

BB Curl - 75, 1 x 8
Leg raise - 2 x 8
Situps - 27.5, 1 x 17



-Had a sugar free energy drink about 35 minutes before the workout, i didn't get a whole lot of sleep last night...maybe 4 hours...stupid carb up day. i hate to rely on these things...but damn workout felt good with it. i may stick with it...but only drink half of it, my legs were kinda jittery during squats.

-This is deadlift two times a week, week...but once a week is good for me, so i'm going to save it for friday and do light set of squats on friday too. m/w will both be "heavy" squat days. so i figured...i've never tried good mornings, figured i would just do some light weight ones and see how it goes. definitely felt it work the lower back...felt good. i might do these every other week opposite of deads with just light stuff since the erectors recover the slowest.

-Squats were good. next week i squat right under my body weight....finally. my vagina legs are getting up there.

-tried db overhead press, got the idea from ironworkers thread. definitely used some parts of my shoulders that haven't gotten used for awhile. gonna keep this one around.

-i f'ing love weighted dips and pullups.

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wed. dec. 12

squat - 145 3 x 5

bench - 171 3 x 5

row - 126 3 x 5

ohdb side bends - 25 2 x 7

tri extend - 40 1 x 10

russians - 12.5 1 x 8

situps - 27.5 1 x 17

How do you make 171lbs or 126lbs? Is it kilos converted to pounds?

standard bar that weighs 11 pounds...i don't feel like spending all that money replacing my bar and weights with olympic stuff...

That must be a small bar! The bars at all the gyms I've seen are 45lbs or 20kg.

i picked up an olympic bar with a pair each of 45's, 35's, 25's, 10's, 5's and 2.5's on sale for $100 at Dick's Sporting goods. The bar isnt the greatest (the chrome is constantly flaking all over the place) but it would still be a decent upgrade.
that was 2 years ago but i'm sure they still have those sales. the price might be a bit higher now though.

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that's not a bad deal....the closest dicks or second wind sports store is like an hour away....maybe i shall check it out in the spring.

friday dec. 14

deads - 176, 1 x 5

squats - 111, 3 x 5

barbell MP - 111, 3 x 5

pullups - bw + 22.5, 3 x 5

dips - bw + 30, 3 x 9

leg raise - 2 x 10

situps - 27.5, 1 x 17

curls - 75, 1 x 8