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06-Dec-05, 05:22 PM
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#1
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,355
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Firehawk's Powerlifting Journal
Due to popular demand, my journal is coming back to DF  .
I'm going to post my training here as well as keep updates on my weight because i'm going to be cutting all year next year or at least until i get down to about 240 lbs.
Today is my first day back to working out after 3 full weeks off from lifting due to heart surgery.
I weighed 298.6 just this past saturday.
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__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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06-Dec-05, 05:31 PM
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#2
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,355
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Back Day
Took it easy today for my first day back. Used light weights and changed up the routine a bit from last time. I would normally do more exercises today but like i said, i went light. Today i wanted to get my heart pumping a bit more just to see how it reacted, and thus far it has reacted very well.
Also didn't hold my breath today like i usually do on heavy stuff. No belts no wraps of any kind today except straps on the BB shrugs.
Rack Pulls (AT LEAST 3 inches below BOTTOM of knee cap)
45 x 5
135 x 5
225 x 5
315 x 1
365 x 5 (video taped)
365 x 5
405 x 1 off the floor (video taped)
One Arm Rows (used loaded barbell and lifted one end up like a DB row would be done)
90 x 6
90 x 6
Basically i was going to do DB rows but thought since the BB was loaded from the deadlift i'd just do the rows off the end of the barbell.
BB Shrugs
225 x 15
225 x 15
225 x 15
30 second rests. Very easy. I was doing 300 for sets of 30 before the break LOL.
BB Curls
45 x 6
65 x 10
85 x 6
Done. It's obvious that my body has been away from lifting for 3 weeks because i was quite stiff on everything. Definitely cold muscles. I figure about 3-4 weeks before im back to lifting fully heavy. Going to get heavier every week. Don't wanna push it all of a sudden.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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06-Dec-05, 05:36 PM
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#3
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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I think that is wonderful. I remember some of your earlier logs as I was a realtively new discussfitness member.
Logs are wonderful and their archival benefit cannot be overestimated. For me, I believe my training is more consistent with my logging efforts.
Your weight reduction goals are ambitious yet achievable with the proper support and effort on your part. May I suggest some intermediate goals in that department, say for example, where you want to be on March 1st then July 1st etc. etc.
I'll be reading your posts and privately cheering for your success.
At 240 lbs. you'll be one bad mofo and probably stronger than you are now.
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06-Dec-05, 05:43 PM
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#4
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,355
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I dropped 74 lbs before and got all the way down to 268 before i got so sick of cutting i did a bulk period but didnt watch my diet closely. Oh well learning process. Everyone has to go through it I think, casue now i gotta bust my ass to lose 30 lbs just to get back to where i was.
Yes i have short term goals, I'm going by 10 lbs. I want 290 by Christmas day. It's doable. I want 289 (out of the 290s and away from 300 lol).
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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06-Dec-05, 05:59 PM
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#5
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,412
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Nice job bro for a return workout...looking forward to this  |
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06-Dec-05, 07:10 PM
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#6
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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Rack pulls are like deadlifts?
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06-Dec-05, 07:19 PM
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#7
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,355
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I do rack pulls EXACTLY like i do deadlifts, except its to train the lockout. My weak point was right around the knees so i start a little bit lower and pull from there to train the weakness. I set up exactly like a dead and when i start, i try to make it as if i was in the middle of a deadlift off the floor.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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06-Dec-05, 08:37 PM
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#8
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,879
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He's baaaack. I'll be watching - and occasionally encouraging you to come into the light. 
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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06-Dec-05, 09:03 PM
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#9
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,355
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"By now you must know I can never be turned from the dark side of the force..."
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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06-Dec-05, 10:01 PM
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#10
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,412
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Please spare us from the Star Wars quotes  |
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06-Dec-05, 10:15 PM
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#11
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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The Force is strong with this one..... 
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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06-Dec-05, 10:23 PM
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#12
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,871
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"There is good in you, I can feel it"
__________________
Not enough hours in the day...
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07-Dec-05, 07:04 AM
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#13
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,355
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"It is too late, for me, son..."
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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07-Dec-05, 08:22 AM
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#14
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,879
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I remember another one who brought balance by returning to the light.
You'll come back too.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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07-Dec-05, 08:28 AM
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#15
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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"something is happening...I'm not the bodybuilder that I should be....I want MORE! And I know I shouldn't...."
ok ok, I'll stop...
So did you get a big hero's welcome when you returned to your gym?
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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