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29-Dec-05, 02:08 PM
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#1636
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,411
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BACK, Thursday, December 29, 2005
Underhand BORs 10 x 45 lbs, 6 x 95 lbs, 4 x 135 lbs, 8 x 155 lbs, 8 x 155 lbs, 8 x 155 lbs
Hyperextensions BW+55 x 10, BW+55 x 10, BW+55 x 10
Pull Ups BW x 5, BW x 5, BW x 5
Hammer Curls 10 x 40 lbs
Notes: Easy day. Underhand rows were cake, I think with such a short ROM I'll be able to pile on the weight over time. Pull ups much easier than last week, I'll slowly add weight to these now. Skipped speed bench day but I'm not too worried about that. All the holidays throw everything off.
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31-Dec-05, 01:46 PM
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#1637
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,411
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HEAVY BENCH, Saturday, December 31, 2005
Bench Press 10 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 1 x 155 lbs, 1 x 185 lbs, 3x3 @ 210 lbs
Tricep Pushdowns 6 x 90 lbs, 4 x 100 lbs, 4 x 100 lbs
Lateral Raises 15 x 30 lbs
Front Raises 15 x 30 lbs
Notes: All free weight benches taken so no DB presses, did some high reps on the raises and called it a day. Hit the 210s pretty good, my spot kept telling me I was good for more weight or reps, so hopefully I can still do 215s next week. Pushdowns on the lat tower, so they are much harder than the normal stack.
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31-Dec-05, 02:55 PM
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#1638
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Hi Drama Queen
Join Date: Mar 2005
Location: Near Toronto, Ontario
Age: 41
Posts: 6,491
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__________________
Goals: bench - 200; squat - 225; deadlift - 225
27/01/06: bench - 170; squat - 195 (wrapped); deadlift - 210; total - 575; need - 617; to go - 42
"Illegitimi non carborundum"
Last edited by threenorns; 31-Dec-05 at 02:57 PM.
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04-Jan-06, 01:43 PM
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#1639
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,411
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SPEED BENCH, Wednesday, January 4, 2006
Speed Bench 10 x 45 lbs, 5 x 95 lbs, 3 x 115 lbs, 12 sets of 1 @ 120 lbs (3 diff. grips)
Seated DB OHP 10 x 50 lbs, 10 x 50 lbs, 6 x 55 lbs
Lat Pulldowns to Forehead 7 x 110 lbs, 7 x 120 lbs, 7 x 130 lbs
Face Pulls 15 x 130 lbs
Notes: 120 singles flew up, so damn easy. DB seated presses weren't too bad, just gotta get in the groove I haven't done them in awhile. Lat pulldowns to forehead never tried before, they were absolute cake. I had a double overhand grip, about shoulder width. I started leaning back to add a few inches to the ROM, still very easy. Face pulls to top it all off. Done. First workout of the new year  |
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04-Jan-06, 02:09 PM
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#1640
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,871
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So no signs of stopping on that 3x3 on bench? Sweet man. Where do you figure your max is at now?
__________________
Not enough hours in the day...
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04-Jan-06, 07:18 PM
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#1641
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,411
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I talked with Dave, I am probably soon going to pin press 3RM+1RM, and alternate that with bench press 3RM+1RM. I'm going to do 3x3 for the last time this week, unless I get it easily, then I'll stick with it, but I doubt that's the case. I think my max is still in the same range of 240-245. My diet and sleep and exercise have been unconsistent and poor since holiday break. I'm looking forward to school so I can get in a rut and get things back in order. |
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05-Jan-06, 05:54 PM
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#1642
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,411
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BACK, Thursday, January 5, 2005
Underhand BORs 10 x 45 lbs, 5 x 95 lbs, 4 x 135 lbs, 3 x 155 lbs, 8 x 165 lbs, 8 x 165 lbs, 8 x 165 lbs
Hyperextensions BW+60 x 10, BW+60 x 10, BW+60 x 10
Pull Ups BW x 6, BW x 6, BW x 6
Hammer Curls 12 x 40 lbs
Notes: BORs were easy once again Hypers were pretty easy, it's getting tough holding the plates though. I couldn't find the weight belt to add +5 to pull ups so I just did another body weight rep. Curls to polish it all off. Good solid day. |
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09-Jan-06, 01:57 PM
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#1643
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,411
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HEAVY BENCH, Monday, January 9, 2006
Bench Press (Pinkies On Rings) 10 x 45 lbs, 6 x 95 lbs, 4 x 135 lbs, 1 x 155 lbs, 1 x 185 lbs, 3x3 @ 215 lbs
DB Flat Press 8 x 70 lbs, 8 x 70 lbs
Tricep Pushdown (On Lat Tower) 5 x 90 lbs, 5 x 90 lbs
Lateral Raises 10 x 35 lbs
Front Raises 10 x 35 lbs
Notes: 215s were pretty tough today. I'm going to start something Dave recommended to me next week and hopefully it works out well. I'll be working up to a 1RM with pin presses (laying in squat rack with bar on pins right above my chest) and regular flat bench press the following week. I will alternate maxing weekly until it's time for a change up again. The lifts will be ring finger on rings as opposed to pinkies next cycle.
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09-Jan-06, 07:59 PM
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#1644
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Registered User
Join Date: May 2004
Posts: 1,269
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nice work greg! i'll stay tuned to see how that works out for you, sounds interesting. nice work on the lat and front raises 
__________________
Stand Strong
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10-Jan-06, 02:54 AM
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#1645
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,411
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Thanks man. I think with the pin presses I can change the height for a board-like effect. That was a great suggestion from Dave. I'm hoping I can break my bench plateau and get it up and moving again.
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12-Jan-06, 03:29 PM
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#1646
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,411
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BACK, Thursday, January 12, 2006
Underhand BORs 10 x 45 lbs, 6 x 95 lbs, 5 x 135 lbs, 4 x 155 lbs, 8 x 175 lbs, 8 x 175 lbs, 8 x 175 lbs
Hyperextensions BW+70 x 10, BW+70 x 10, BW+70 x 10
Pull Ups BW+5 x 5, BW+5 x 5, BW+5 x 5
Hammer Curls 13 x 40 lbs
Notes: BORs were pretty tough today, Im gonna have to start going up by 5 lbs instead of 10. Hypers weren't too bad, running out of ways to hold the weights. Pull ups not too bad, and curls to finish off.
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12-Jan-06, 04:58 PM
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#1647
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Nice rows. How much harder is underhand grip?
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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12-Jan-06, 07:21 PM
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#1648
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,872
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Quote:
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Originally Posted by sn0boarder
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May I butt in? WAY harder (well, for me anyway). If you can get the feel and balance for them though - they are great for a wide back.
__________________
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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12-Jan-06, 07:34 PM
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#1649
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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Quote:
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Originally Posted by a_welch503
May I butt in? WAY harder (well, for me anyway). If you can get the feel and balance for them though - they are great for a wide back.
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I actually find them a bit easier...well let me rephrase...since you use more biceps when using the underhand grip, you can generally lift more weight than overhand. Each grip hits a slightly different part of the back. I usually will do the barbell rows underhanded and something like t- bar rows overhand to cover all bases...
Sorry to butt in too 
__________________
"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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12-Jan-06, 08:26 PM
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#1650
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,411
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I think underhand is easier than overhand. At least it seems that way now. We'll see how far I get going underhand  |
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