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11venthhour
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« Reply #250 on: December 28, 2009, 08:45:27 PM » |
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i am going to do the same meet i did last year. i am just waiting on my vacation approval, even if it dose not get approved as long as they are lenient with the weigh time i will be able to do it! first real day back Week 1 70%: Squats squats bar warm up 135x8 185x8 225x8 275x8 275x6, gassed! box squats (speed) 135, 155, 175, 195, 215x3 seated ham curls 70x12x3 leg raises 4 sets of rep out, 4th set no so pretty  well i just found out about the meet so i was going to take this week off but i will begin my prep instead. so if there is any advice let me know! i never did the mock meet with my buddy because of the snow here in MD that day, and then i went on vacation and got fatter! on my lunch break tonight i will be doing a half hour of cardio and some stretching. so hopefully i can stick to that as well. |
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11venthhour
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« Reply #251 on: December 29, 2009, 10:53:22 PM » |
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cardio 20 min elliptical water 20 min tread mill keep the heart right around 140.................. i was walking  i am going to take the cardio more serious this time around. i will probably cut it out 2 weeks out. |
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11venthhour
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« Reply #252 on: January 02, 2010, 06:11:52 PM » |
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missed new years eve because i was working
missed new years day because of the gyms limited hours that day
saturday
bench like work out
bench
bar warm up
95, 135, 185 x8
230x8
230x7, would have had 8 but i hit the peg on the way up
speed bench
CG
135, 155, 175x3
reg
175, 195, 215x3
DB should press
55x8
65x8
75x7
lat pull down pulled to the upper chest super setted with tri cep push down 3 sets
shrugs
worked up to 325x7
kind of a hodge podge work out today because i missed some days because of the holidays. all speed work was paused on the chest for at least a count of one.
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11venthhour
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« Reply #253 on: January 03, 2010, 04:40:47 PM » |
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sunday - dead lift dead lift bar warm up 135, 185, 225, 275x6-8 295x8x2 GMs 135x10x3 speed dead lifts 185, 205, 225, 245, 265(no so fast!)x3 underhand pull downs 3 sets of 8 DB curls worked up to 60x5 i didn't think i would have time to go today but i did! the GM went well i will bump up the weight in the coming weeks. and i finally remember to do some speed work, all of it was done at a 2 inch deficit. cardio tomorrow  |
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11venthhour
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« Reply #254 on: January 04, 2010, 07:12:38 PM » |
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30 mins of cardio
some stretching
diet is going well.
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11venthhour
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« Reply #255 on: January 06, 2010, 10:17:33 PM » |
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bench
245x7 (75%)
CG bench
185x7
185x6
135x7
floor press
135x8
165x8
195x7
225x6
DB extensions
100x6-8x3
man it was crowded tonight. i will squat in the morning when i get off of work so i can be back on schedule. i wanted to squat tonight but there was actually people using the squat and for its intended purpose!
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11venthhour
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« Reply #256 on: January 07, 2010, 08:21:37 PM » |
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squats
squats
295x7(75%)
box squats
185x3x2
205x3x2
225x3x2
just a quick in the morning after work. i skipped cardio when i woke up because i am feeling a bit under the weather.
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11venthhour
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« Reply #257 on: January 08, 2010, 05:53:34 PM » |
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dead lift 315x7 speed dead lift 205x3x2 225x3x2 245x3x2, not so fast on the last set GMs 135x8 155x8 175x8 lat pull downs 3sets of 8 the 315 was pretty easy. so now the initial 2 weeks of my prep is done. the next 4 weeks will be a little more intense. i have been doing a lot more reps in the warm up than i have in the past. but i am going to start cutting it down a bit and focus more on my main working set. i actually lost weight! i am down to 225. 5 more and i can make the weight class i don't want to be in. well one weight class at a time i suppose  |
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11venthhour
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« Reply #258 on: January 11, 2010, 09:58:32 PM » |
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saturday the 9th
DE bench
speed bench
135x10x2 warmup
155x3
175x3
195x3
215x3, slow
OHP
Worked up to 155x6
side laterals
4 sets
tri cep push down
1 set, my elbows were aching so i stopped
cardio 15 minutes
this was a smeh work out if there ever was one. i hadn't slept yet form work so i was beat and a little under the weather. legs when i get off in the morning!
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11venthhour
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« Reply #259 on: January 12, 2010, 08:27:55 PM » |
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Tuesday AM (after work)
squat day
squats
warm ups
275x5(70%)
315x6(80%)
box squats for speed
185, 205, 225x3x2 6 total sets
seated ham curls
70x12x3
stretching
Tuesday night (after i slept)
elliptical 35 minutes
back extensions
ham raises
what a busy day! i need to bump my intensity up a bit though. i felt like i could have gotten more on the squats but i just didn't push myself. with that said all 6 reps were deep with no question!
cardio sucked.
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11venthhour
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« Reply #260 on: January 14, 2010, 09:02:01 PM » |
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Bench thursday morning
bench
warm up
205x5 (62%)
235x5(71%)
265x5 (80%)
CG Bench
155x8
175x8
195x8
rack press, unknown reps
185
205
225
tri cep push downs
4 sets of 12
everything is going well. i will not make the 198 class, but i will make the 220. last year i quite dieting when i was at 212 and i have not been that light since. so this time i am going to keep it coming and see how close to 200 i can get!
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Stubborn
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« Reply #261 on: January 14, 2010, 10:34:41 PM » |
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Solid, consistent work. Nice!
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11venthhour
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« Reply #262 on: January 15, 2010, 10:15:20 PM » |
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Solid, consistent work. Nice!
Thanks man! Tabbatta styly cardio 5 rounds on the elliptical light curls - in the 12 rep range. dead lift when i get off of work this morning. yay! |
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11venthhour
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« Reply #263 on: January 16, 2010, 07:30:20 PM » |
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dead lift warm up 275x5 305x5 335x6(80%) at the top of the knee rack lock out for "explosiveness"  225x3 275x3 315x3 365x3 405x3, no very explosive bent rows 135x10 155x10 175x7 lat pulldown 3 sets of 10 DB shrugs and rear lateral superset just messing around really i moved faster today than i usually do. so i threw some shrugs inat the end. |
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11venthhour
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« Reply #264 on: January 19, 2010, 05:44:58 PM » |
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squat day squats warm up 255x5 295x5(75%) 335x5(85%) box squats for speed 185x3x2 205x3x2 225x3x2, the 3rd rep in each of these were not too fast at all! seated ham curls 70x12x3 tabbatta style cardio on the the elliptical, 6 rounds worked hard, still fat, everything is pretty the same then. DAMN YOU DIET!  |
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11venthhour
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« Reply #265 on: January 20, 2010, 08:36:59 PM » |
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bench day
bench
warm ups
205x5
245x5(75%)
280x3(85%)
CG bench
155x8
175x7
195x5
floor press
135x5
185x5
225x5
275x2, what a fail that was!
DB tri cep extesion
100x8x3
super set lat pull down and tri cep rope extensions all light weight
man i must have over estimated my max. i fell super short on 280 today, i really grinded it out on the last rep.
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11venthhour
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« Reply #266 on: January 22, 2010, 09:23:00 PM » |
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dead lift day deadlift warm up 275x5 315x5 355x5 below the knee lock outs for explosiveness 135x3 185x3 225x3 275x3 315x3 365x3 405x0 cable rows a bunch of sets pretty decent day. i was upset that i didn't even get one with the 405 lock out but i was pretty beat. then i got kind of hell bent on doing the entire stack with the cable rows, which i did not do! |
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11venthhour
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« Reply #267 on: January 25, 2010, 12:35:55 PM » |
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squats warm up 275x3 315x3 355x3 front squats for speed 135x8 155x6 175x6 SLDL, i was trying to be explosive 135x5 185x5 235x5 285x5 today was good day. i thought i would get more with the 355 though. i got on the scale and i weighed 220. i am down 8 lbs since the monday after christmas. so i am still fat but i am not longer tittering on the edge of morbid obesity, just obesity |
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11venthhour
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« Reply #268 on: January 26, 2010, 08:42:01 PM » |
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tuesday - i did not feel like doing 60 minutes of cardio today day
30 minutes bicep forearm training, nothing amazing
15 minutes 8 rounds of tabbatta
15 minutes moderate cardio - 120-130 BPM
i am just below 220, yay.
i am alomost to where was last year, which was still 20 lbs too much, no!
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11venthhour
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« Reply #269 on: January 27, 2010, 08:21:48 PM » |
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bench day warm up 235x3 265x3 295x2 CG bench worked up to 195x7 floor press with DB worked up to the 70's for 10 man what a shitty bench day. the guy spotting me on my last set could not keep his hands off of the bar so it was ruining my bar path, then he tried to rack it after one. also i have been taking in less calories, and i am really feeling it this week. i will finish up with some tris in the morning. also i have missed my DE day 2 weeks in a row and i am thinking that is having it effect on my benching. sadness |
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11venthhour
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« Reply #270 on: January 30, 2010, 02:01:17 PM » |
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dead lift day warm up 295x3 335x3 375x7  good morning 135x8 185x8 225x7 bent rows 135x8 185x5 225x8 under hand pull downs 3 sets i was in the groove for deadlifting today. i could have gotten one more but i was winded, got to do more cardio! |
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11venthhour
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« Reply #271 on: February 01, 2010, 12:11:03 PM » |
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DE day
bench for speed
warm up
CG
145x3
155x3
165x3
175x3
reg grip
175x3
185x3
195x3
205x3
225x1
245x1
265x1
shoulder press
worked up to 170x5
190x0 fail
side laterals
DB behind the head tri cep extensions
curls
i decided to push squats back a day because i have been missing my DE day for press work. i did get to work with some chains with the squat, and now i have to have some!
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11venthhour
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« Reply #272 on: February 03, 2010, 08:59:59 PM » |
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bench day
bench
warm up
225x5
245x1
265x1
285x1
305x1
325x1
345x0, fail - i got greedy!
CG bench
135x5
155x5
175x5
195x4
floor press
135x8
185x5
205x5
225x4
tri cep push downs
a bunch of sets
pull downs to the chest
3 sets
shrugs
i worked in with someone
i didn't feel particular strong today but i just kept going. i guess my hang up now is off the chest but the lock is strong. i just got another job so now i will not be able to compete on the 20th because i will be moving that weekend.
i think i will go and video my lifts hopefully.
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11venthhour
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« Reply #273 on: February 06, 2010, 08:42:59 AM » |
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squat - dead lift, yesterday
squat
worked up to 375 for 1
dead lift
worked up to 405x2
this week has been rough as far as getting in the gym so i did squat and dead lift in 1 day on the 95% wave week so it was a bit taxing. i got into bullshitting with someone about training for my last set and i lost all motivation for the dead lift. i did some interval training or at toyed around with it. some squat pushes and pull ups etc.
on a side note i weighed the weights after my dead lift plus the 5 extra for the bar it was just shy of 430! i just go by 405 because that is what it should weigh.
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11venthhour
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« Reply #274 on: February 09, 2010, 07:56:28 PM » |
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last day for a while day, damn you snow!
box squats
worked up to 275x3 pretty quick
dead lift
worked up to 305x3 definitely fast!
bench
worked up to 225x3, all big pauses still fast!
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