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good shit. way to get those good heavy squats in

Thanks Big Guy.

Sept 22nd

Speed Squat 8x3 with 155
BB curls 5x5 with 100
One Arm Tricep Pushdowns 3x20 with 70
Machine Curls 3x10 with 100
Abs

Also did 20 mins of HIT

Decent workout - not much to say about it. Work starts tonight so I may be able to get in another 20-30 mins of cardio.

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I agree with Monsta. Nice work.

Sept 24th

Speed Squat 8x2 with 225 - Nice and smooth , below par and rested 30secs between sets.
Leg Press 1x40 (with 230) 1x50 ( with 230) - I love these , quads do too !
Pull Thru 3x12 ( with 110 ) Nice and light , which is just what I needed after those leg presses.

Ran into a guy at the gym that's been doing power lifting comps for awhile now - I think his max squat is 620 RAW. Got to talking and were going to try and set up a few training sessions sometime in the near future. Hard to arrange a day with our work schedules. He let me try on his bench shirt (which was to big in the chest for me). I only tried it on and my biceps (near the elbow) are lined up - not cut , just pressure cuts. Couldn't imagine what I would look like if I had one that fit and tried to lift some weights.

Sept 26th

Decline Bench 1x3 (350) 1x2 ( 350) I had a spotter use a few fingers for the 3rd rep and in the final set of 3 I only got one by myself, sticky spots for 2.

- Maybe I could have gotten all 3 sets of 3 if I didn't just come off of a night shift , I was up 17hrs when I went to the gym. Tired , ya.

Next time my ME comes around I'm going to leave the decline and move onto the CGBP , then come back to it in a month hopefully stronger.

Flat Bench DB Hammer Press 3x8 (100's)
Upright rows 3x10 ( 85) very light
Skull Crushers 3x10 ( 115)

Called it a day / night after that.

One thing I do notice is that my left side ( arm / peck and shoulder) is over powering my right side. The pump is there big time.

Also I did bring my camera , but of course my battery was dead. I really wish I got these declines on tape especially the two failed sets so that I could look back and say I remember when...

i bet you would have nailed it if you went home and went to bed first

still good shit man...i really don't miss night shift.

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I was thinking the same thing , Pity. Hopefullly switching over to cgbp will help me . My goal for now is 405 !

Sept 28

Box Squat 3x3 with 450 - Last week I did 435 and got stuck on the last rep of the last set. Today 450 felt light ! I was in a good mind state for this lift.

Deep Squat 2x12 with 225 - As low as I could go and 12 was basically to failure.

Calf work to finish off.

Good day ! Now I'm slamming my post shake , going to wait about 1hr and head back up to the gym for an 1hr of cardio...Need to burn off some extra cals.

Also I lowered my calories to 2600 ( from 2800 )

Very strong work in here!

IronWorker

Nice job ALOT.Great lifting.

Thanks Guys.

Oct 1st

Speed Bench 8x3 with 175 un edit version , so it's kind of long . But you get to see how long I wait inbetween sets


Bench Press 1x20 with 225

Barbell Curls ( concentration style ) 5x5 with 105 - This was heavy , but finished !
Tricep pushdowns 3x20 with 170
planks - still hard !!

Also did some medi ball rolling , felt my back crack in 100 spots .... Feels Great !