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  1. #1
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    Mvick07 lifting log

    Current lifts: 05/20/10
    Bench: 225x1
    Squat: 275x1
    Deadlift: 330x1







    Goals by: 05/20/11
    Bench: 335x1
    Squat: 450x1
    Deadlift: 500x1


    Supplements:
    Jack3d
    Whey protein
    Creatine Mono

    Current workout:
    Monday:lower body, ME squat
    Tuesday:rest
    Wednesday:upper body, ME bench
    Thursday:rest
    Friday:lower body, DE squat, ME deadlift
    Saturday:rest
    Sunday:upperbody, DE bench
    Last edited by Mvick07; 05-20-2010 at 06:48 PM.
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  2. #2
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    Yesterday ME bench, upper body
    Flat bench:
    135x5
    155x5
    185x3
    195x3
    205x1
    225x1
    Weighted Dips: 45 pounds
    8
    6
    6
    4
    Overhead Press standing:
    95x10
    95x10
    115x6
    125x3
    Skull crushers:
    55x12
    65x12
    75x10
    75x8
    Lateral raises, seated:
    10's x 15
    10's x 15
    15's x 10
    15's x 10

    DE squat/ME deadlift tomorrow

    edit- pictures will be added in 2-3 days
    Last edited by Mvick07; 05-20-2010 at 06:54 PM.
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  3. #3
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    Squats/Deadlifts today

    Deadlift:
    135x5
    185x5
    225x3
    275x3
    315x1
    340x1
    Box squat:
    95x10
    135x5
    185x5
    225x10
    275x10
    315x5
    Front squats - first time, wrists hurt like hell
    barx12
    65x12
    95x10
    115x10
    Lunges:
    barx20
    75x20
    95x20
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  4. #4
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    worked upper body today, over at my cousins house and he was working out soooo saturday instead of sunday this week


    Floor press:
    95x12
    115x12
    135x12
    155x12
    135x10
    Incline press:
    95x10
    105x10
    125x10
    135x12
    Dumbbell shoulder press:
    35's x 12
    40's x 10
    50's x 8
    40's x 12
    Lat pulldown, wide:
    90x10
    110x10
    130x10
    150x5
    100x12
    Face pulls:
    30x10
    30x10
    40x10
    Reverse peck deck:
    75x10
    90x10
    105x10
    40x20

    mostly back and chest today, legs/full squats on monday (heavy)
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  5. #5
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    heavy squats

    Squats:
    135x10
    185x5
    205x5
    225x5
    245x3
    265x1
    280x1
    Leg extensions:
    90x10
    135x10
    180x10
    210x10
    240x5
    Stiff legged dead lifts:
    95x12
    115x10
    140x10
    65x20
    Power cleans:
    95x5
    110x5
    140x3
    160x3
    180x1
    Chin ups: 10 pounds (ankle weights at my house)
    15
    15
    15
    10

    got a hamstring cramp after SLDL's so i did some upperbody
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  6. #6
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    finally got some pics up, took them two weeks ago, ill post new ones in 1-2 months.

    edit- pics not working, ill get them up in a bit






    a bit small, too tired to resize, ill post good pics in a month
    Last edited by Mvick07; 05-26-2010 at 04:37 PM.
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  7. #7
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    hey, upperbody today

    Decided to do some dumbbell benching

    Flat dumbbell bench:
    55'sx10
    65'sx10
    75'sx5
    80'sx5
    85'sx5
    90'sx5 -
    Weighted dips: 45 pounds
    9
    8
    8
    6
    BW-12
    Overhead press: going to try 10+ reps, been doing heavy but not progressing.
    65x10
    75x10
    85x10
    95x10
    105x8
    Side raises: 10 lbs
    15
    15
    15
    15
    Reverse flys:
    10's x 15
    10's x 15
    10's x 15
    15's x 12
    Lying dumbbell extension/super set/ Standing overhead tricep extension: ( lol long)
    15's x 10
    20's x 10
    20's x10
    35's x 10

    tried to do flys but delts hurt too much.
    Last edited by Mvick07; 05-26-2010 at 04:31 PM.
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  8. #8
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    Lower body,went to xsport, no box's for box squat

    Full squat:

    135x10
    185x10
    205x10
    225x8
    265x3
    Leg curl:
    45x12
    45x12
    65x10
    Seated leg press:
    185x10
    210x10
    240x10
    190x20
    Lunges - x10 (5 each leg)
    45x10
    95x10
    105x10
    115x10
    Military press : shoulders looked small in the mirror so did some lol
    65x10
    95x10
    95x8
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  9. #9
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    whewww sore legs, upper body today, gonna make saturday upper body instead of sunday.

    Dumbbell bench:
    55x5
    70x5
    80x5
    90x5
    95x 1 (fail lol)
    Incline bench:
    95x10
    105x10
    115x10
    135x9
    Barbell rows:
    95x10
    115x10
    145x5
    165x5
    175x5
    Wide Lat pulldown:
    90x10
    120x10
    135x10
    Face Pulls:
    60x10
    80x10
    90x10
    Hammer curls:
    25's x 10
    30's x 10
    35's x 10
    35's x 10

    some ab work
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  10. #10
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    Lowerbody

    Box squats:
    135x10
    185x5
    225x5
    275x5
    315x3
    Rack pulls:
    225x5
    275x5
    315x3
    345x3
    365x1
    Front squats:
    45x10
    95x10
    105x10
    135x12
    Leg extensions:
    180x10
    225x10
    240x5
    calve raises
    1 plate
    2 plates
    2 plates
    Last edited by Mvick07; 05-31-2010 at 07:53 PM.
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  11. #11
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    fuuuuuuuuuu hurt my knee playing basketball, hope it gets better before squats on friday
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  12. #12
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    Db bench:
    65x5
    70x5
    80x5
    90x5 (cant go up ahhhhhhhh, next week gonna go for at least 7...if i dont get it ima try 8-10 reps)

    CGB:
    135x9
    135x9
    140x8
    140x7

    Seated shoulder press:
    45x10
    65x10
    85x10
    100x9

    Dips: BW
    10
    10
    10
    10

    Skull crushers:
    50x10
    60x10
    70x10
    40x20

    Cable chest flys:
    20x10
    25x10
    30x10
    20x20

    Leaning side raises:
    10x15
    10x15
    12.5x12
    12.5x12

    right rotator cuff hurt likes hell, and screwed up my right knee, idk if ill squat friday
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  13. #13
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    nope not doing legs today, i was reading online and i guess my knee locked up, so now i cant bend it or fully extend it.

    Gonna let it heal and hopefully squat next week. upper body tommorow
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  14. #14
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    bought some orange triad, hopefully it helps my knee and my stubborn shoulder.

    edit-also bought xtend
    Last edited by Mvick07; 06-05-2010 at 06:04 PM.
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  15. #15
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    gonna do some upper body at home in a bit, gym is closed, ill be back for the numbers
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  16. #16
    Registered User mja33's Avatar
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    In bro, keep working

    suggetsions-
    switch your split up, hate to say it but upper body and lower body isnt a good split. too much to be left out and not enough recovery time. a simple split like chest, back, legs, arms, shoulders or something. look into a new split, i like chest/bi, legs, shoulders, back/tris.

    BTW i think im gonna start doing floor presses, thanks for the reminder haha


    look at my log pleeeez
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  17. #17
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    Originally Posted by mja33 View Post
    In bro, keep working

    suggetsions-
    switch your split up, hate to say it but upper body and lower body isnt a good split. too much to be left out and not enough recovery time. a simple split like chest, back, legs, arms, shoulders or something. look into a new split, i like chest/bi, legs, shoulders, back/tris.

    BTW i think im gonna start doing floor presses, thanks for the reminder haha


    look at my log pleeeez
    Yea floor presses work great, Im making good progress with this split at the moment, once my lifts stop going up ill change it up, thanks.
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  18. #18
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    Originally Posted by Mvick07 View Post
    gonna do some upper body at home in a bit, gym is closed, ill be back for the numbers
    ignore this, fell asleep lol. Went to the gym today

    Tried xtend instead of jack3d...NOT BAAAAD

    Rack pulls: did them below knee last week, this week above knee (upperbody)
    245x5
    295x5
    335x5
    365x3
    405x1
    Lat pulldowns:
    100x10
    120x10
    140x5
    150x5
    Incline BB bench:
    95x5
    135x5
    155x5
    165x5
    Dumbbell pullovers:
    75x10
    85x10
    90x10
    Pullups: BW
    10
    10
    8

    edit- forgot to add ez bar bicep curls
    65x10
    85x10
    90x10

    I was going to do some shoulders but the pain was too much, lets hope these orange triad pills work.

    Legs tomorrow, knee feels better but gonna go light
    Last edited by Mvick07; 06-07-2010 at 10:50 AM.
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  19. #19
    Registered User mja33's Avatar
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    Originally Posted by Mvick07 View Post
    ignore this, fell asleep lol. Went to the gym today

    Tried xtend instead of jack3d...NOT BAAAAD

    Rack pulls: did them below knee last week, this week above knee (upperbody)
    245x5
    295x5
    335x5
    365x3
    405x1
    Lat pulldowns:
    100x10
    120x10
    140x5
    150x5
    Incline BB bench:
    95x5
    135x5
    155x5
    165x5
    Dumbbell pullovers:
    75x10
    85x10
    90x10
    Pullups: BW
    10
    10
    8

    I was going to do some shoulders but the pain was too much, lets hope these orange triad pills work.

    Legs tomorrow, knee feels better but gonna go light

    Xtend and Jacked are completely different products you know that right?
    Take it easy with the knee, you seem like you are having some joint problems ?
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  20. #20
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    Originally Posted by mja33 View Post
    Xtend and Jacked are completely different products you know that right?
    Take it easy with the knee, you seem like you are having some joint problems ?
    i saw a post by controlled labs in a thread about jacked and xtend, the dude said not to take them at the same time, ill find it if u want. and idk about my knee i just keep hurting it, not while squatting just walking around on a normal day...bam knee gives out. If it happens again i think ill go to the doctor.
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  21. #21
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    Are you taking any fish oil? Supposed to help out a bit with joints.

    Nice log, strong rack pulls
    Decline quietly, rise screaming.
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  22. #22
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    Originally Posted by Frooshy186 View Post
    Are you taking any fish oil? Supposed to help out a bit with joints.

    Nice log, strong rack pulls
    no im not, would i still need the fish oil if im taking the orange triad?
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    WOOOOOO one of my best workouts ever, LEG DAYS BACK

    said **** it and went heavy, no knee pain at all

    PR's on everything lol

    Box squats:
    135x12
    185x12
    225x12
    295x10
    305x11 ( last one was a grinder)
    Leg press:
    200x12
    250x12
    270x10
    300x12
    Stiff legged DL's:
    100x15
    115x15
    135x10
    155x10
    Front squats:
    95x10
    135x5
    155x5
    185x5
    BW calve raises:
    just a quick finish
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    upper body today, triceps still sore as hell from last week lol, so if it interferes just gonna go back/bis/forearms
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    Pretty bad workout....not bad, but after the best leg day ever...today sucked lol. think im gonna change routines.

    upperbody:

    Flat barbell bench:
    135x10
    155x10
    165x10
    175x5
    185x7 --- failllll
    Tried dumbbell bench
    90x0 LOL
    Dips:25 plate between my legs
    12
    10
    10
    10
    Overhead dumbbell extension:
    50x10
    55x10
    60x10
    70x9
    Floor press: speeeeeeeeeeed
    135x15
    135x15
    135x12
    145x10
    Seated cable rows:idk if the machine was kg or lbs cuz weight seemed low
    60x10
    60x10
    70x10
    80x8
    Face pulls:
    30x12
    40x15
    40x15
    50x10

    no shoulders, tried military press too much pain

    ill post new pics once i hit 90x10 flat
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    started a semi 5/3/1 today

    full squat:
    135x5 warmup
    135x5 warmup
    155x5 warmup
    185x5
    210x5
    240x8...something in my ass poped on the last rep...it hurts like hell to sit now...YESSS INJURIES.
    step ups:
    95x10 (5 each leg)
    135x10
    155x10
    185x10
    one Legged curls:
    40x10
    40x10
    50x10
    60x5
    70x5
    Barbell calve raises:
    135x12
    185x12
    205x12
    225x12
    235x12
    Farmer walks: idk how far i walked
    80 lb dumbbells
    80
    90
    100
    plate pinch: 2 10's and 1 5
    3 sets of 30 seconds.

    was supposed to do lunges and front squats, but too much pain

    if this ass injury doesnt go away by next leg day ima rage lol.
    Last edited by Mvick07; 06-12-2010 at 05:30 PM.
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    Shoulders/biceps

    Overhead press:
    65x5
    95x5
    105x5
    110x8
    Alternating dumbbell press:
    30's x 20
    35's x 20
    45's x 20
    50's x 16
    Incline bench:
    85x5
    105x5
    135x5
    155x5
    170x4
    Lateral raises:
    10's x15
    15's x 12
    15's x 12
    Front raises:
    15's x20
    20's x20
    25's x20
    Sitting barbell curls:
    65x10
    85x10
    95x10
    105x10
    110x10
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    was supposed to do deadlifts today but ****ing tailbone was still hurting (or w/e i hurt), not much but enough to distract my lift, so i did rack pulls...last time doing this for a while taking a toll on me.

    Rack pulls: above knee
    225x5
    275x5
    315x5
    365x3
    395x3
    405x2 ( ripped my Claus's OPEN)
    Rows: BB and DB
    135x10
    155x10
    60x10 (dumbbells)
    70x10
    Seated cable rows:
    45x10
    60x10
    70x10
    80x8
    Push press: new to these, felt GREAT
    95x5
    115x5
    135x5
    Shrugs/reverse pec dec: no grip left in me lol
    135x10/60x10
    155x10/80x10
    50's x 10/100x10

    new pics

    got the size wrong again /sigh
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    good day, felt great energy

    BB bench flat:
    warm up
    95x10
    115x10
    135x5
    working sets
    145x5
    165x5
    185x7
    Weighted dips:
    25 pounds x 12
    35 pounds x 8
    35 x 8
    35 x 8
    Push press: love these
    95x5
    135x5
    135x5
    155x3
    Cable flys:
    20x10
    25x10
    35x8
    Close grip bench/overhead tricep extension:
    115x5/50x10
    135x5/55x10
    145x5/60x10
    NA / 60x10

    i need some new exercises for chest/triceps...kinda boring right now
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    got 2 jobs, bob chinns food runners, and truck unloader at target...my squats probably gonna suffer for 2-3 weeks.
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