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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on Today at 09:35:50 AM »

10/19/2018 Day 1 of my 3 day split

Got to the gym at 5:00 am. 

* Stretch

* Warm-Up
         34 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat.

* Wide Grip Assisted Pullups
          12, 12, 10, 10, 8, 8, 8, 8, 8, 8, 8
          Man, I can feel these in my lats so much more than cable pulldowns.

* Overhead Dumbbell Triceps Extensions
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 65 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 50 lbs.

* Flite Power Squat Machine
          15 @ 180 lbs.
          12 @ 360 lbs.
          10 @ 450 lbs.
          10 @ 540 lbs.
          8 @ 630 lbs.
          8 @ 720 lbs.
          6 @ 810 lbs.
          4 @ 900 lbs.
          6 @ 720 lbs.
          8 @ 540 lbs.
          8 @ 360 lbs.

 * Hammer Strength ISO Row, One arm at a time
          15 @ 115 lbs.
          12 @ 160 lbs.
          10 @ 205 lbs.
          8 @ 250 lbs.
          6 @ 275 lbs.
          6 @ 300 lbs.
          6 @ 255 lbs.
          8 @ 210 lbs.
          8 @ 165 lbs.

* Narrow Grip Bench Press
         15 @ 95 lbs.
         12 @ 115 lbs.
         10 @ 135 lbs.
         10 @ 155 lbs.
         8 @ 165 lbs.
         6 @ 175 lbs.
         6 @ 185 lbs.
         8 @ 155 lbs.
         8 @ 125 lbs.

* Paused Decline Crunches
         10, 10, 10, 10, 10, 10
   
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled: 2 hours and 20 minutes.
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on Today at 08:49:47 AM »

Back Day

Pulldowns


165 x 10
180 x 8
195 x 8
210 x 6
225 x 6
240 x 3
255 x 3
270 x 3

Meadows Rows


90 x 6
115 x 6
135 x 6
150 x 6
160 x 3,3,3,6,6
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General On Topic Discussion / Re: Squat feelz
« Last post by Bando on October 18, 2018, 09:51:31 PM »
That looks like 15 working reps? I would probably be fine the next day in that case.
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on October 18, 2018, 04:30:10 PM »
Sticking with the leg portion of the program

Squats

255 x 5
295 x 3
300 x 3
295 x 3
270 x 3
255 x 5, 5

3 sets leg ext, 6 calves

happy with the 300 x 3, last leg day 305 x 1 bout kilt me
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on October 18, 2018, 04:10:14 PM »
Still severe elbow and shoulder pain today.  :(

Seated Shoulder Press Machine

used for warmups

Seated Barbell  Shoulder Press - BTN Full ROM

95 x 12
115 x 10
135 x 8
155 x 3,3
165 x 3,3,3
175 x 1,1,1
155 x 3

Single Arm Smith Machine Shrugs

whatever x whatever
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General On Topic Discussion / Re: Squat feelz
« Last post by tooth on October 18, 2018, 10:47:24 AM »
I knew I was special.   ;D 

Maybe Josh isn't pushing me hard enough.  ::)  Just transitioning back from strongman stuff, so he's not killing me yet. 

This week was work up to 465 x 2
  speed squats 360 x3 x 3
  Pause squats 340 x2 x2
  GHD 8x3

My knees have been f'd up really bad.  To a point I couldn't get through warm ups, so this week was a real victory.  And my knees always feel better.  Not sure if I'm getting blood in there, the stretch, breaking up junkie stuff, or all of the above, but I felt amazing yesterday.  But, I've also been hitting the hot tub, then contrast shower after (haven't winterized my out door shower yet), so that helps. 

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General On Topic Discussion / Re: Squat feelz
« Last post by TMonkey on October 18, 2018, 09:30:27 AM »
cant even sit down to shit
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General On Topic Discussion / Re: Squat feelz
« Last post by Bando on October 17, 2018, 07:32:42 PM »
I always feel broken the day after squats.

I have trouble getting out of my car the day after squats.
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on October 17, 2018, 06:21:00 PM »
Good squat session today.  :)

Squaterday

Sleeves Only

135 x 6
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
425 x 1
435 x 1
445 x 1
455 x 1

Belted

475 x 1,1,1

Wrapped

515 x 1
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on October 17, 2018, 06:19:27 PM »
Very busy at work and no time to post.

Benched yesterday and I had some severe elbow and shoulder pain.  Did what I could.....

Bench Day

135 x 12
185 x 10
205 x 8
225 x 6
245 x 3,3
255 x 3
265 x 1,1,3
275 x 1


Slingshot

295 x 3
305 x 3
315 x 3
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