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    Arrow <SwagMorris Bulking>

    Intro: I have had several other journals, as well as a lot of entries on bodyspace keeping track of workouts. For the past 3 months, I haven't recorded any workouts. I plan on keeping this journal for the next year. My goal is to get to 220, with a relatively low bf%, and then cut to single digits, and see where that gets me.

    Training philosphy: It is hard to over-train. You have to really have that goal in mind, if you are not eating, and sleeping correctly. I've lifted 6 days a week, while doing manual labor, eating **** food (a lot of it though), and playing basketball 5 days a week. Did not ever feel over-trained. I workout almost everyday. Taking days off when schedule permits. I'll lift, do plyometrics, go hiking/running. I love exercising. Don't like going a day without it, unless I have better things to do (family ish).

    I incorporate a lot of different principles into my routine. I want to be strong, look good, have healthy joints, still be able to scratch my back, and grab the rim (dunking was about 40lbs ago). With these goals in mind, I base my workouts around squats, RDL, weighted dips, weighted chins/pullups, incline bench press. I hate flat benching. Not saying it's a bad exercise, but my body doesn't like it anymore. I also do a lot of calf work, because they suck. They have gotten much better in recent years though. (I will post new pics soon)

    Basically, I've been lifting for the past 10 years. (actually 18, I started doing pullups, situps, and pushups when I was 8 for football. Haven't gone a week without doing any of those for the past 18 years). With this number in mind, not claiming I'm an expert, but I am an expert on my own body. I do in and do what I feel. If I feel like doing 10 sets of squats, I do it. I have no real set routine. I know which exercises work best for me. How to make my muscles stronger. How to make them bigger. How long to rest. Consistency is another matter, that's why I have this journal for the next year.

    I have done split routines, upper/lower, fullbody, BFS, DC, push/pull/legs (current one), and all other combos. Now I try to work each muscles group, twice within a 10 day period (preferably 6 day period when schedule permits).

    For squats, my knees had started bothering me, so now I only perform, ATG, with a pause, and de-weighted. Knee pain is gone, back strength has improved, and form is perfect every rep. Of course, this doesn't train the quads as well as my usual close stance (heels 6 inches apart, ATG), so now I use leg press (I hate this exercise with a passion) to train my quads properly.

    Diet:

    Eating as much as possible right now. I usually don't have much of an appetite, so getting the necessary calories in to gain has always been difficult for me. I've counted calories in the past, and I easily get between 3k and 4k in a day (I don't count right now). Protein sources are usually whole eggs, chicken, beef from time to time, whey, and skim milk. I drink a lot of milk. A gallon about every 2 days. Carbs are cereal, oatmeal, whole wheat bread, pasta, white rice (brown rice is disgusting) and beans. Fats are peanut butter, olive oil, and vegetable spread, yogurt. I try to eat salad every day, bananas, apples, carrots. Looks like a lot of food when you type it all out, doesn't it. I don't shy away from junk food, at all. I dirty bulk.

    I generally snack throughout the day, then eat a big meal when I get home at night, then have another snack before bed.

    Supplements:

    Whatever cheap whey I can find, Jack3d, and a multi if I remember.

    Stats:

    6'1"
    200-203lb for the past month or so.
    BF% is unknown at this time. Lowest I've been in the past few years in 9% in 2009. Will see if I can get this tested at my gym when I see a trainer that I'm cool with.

    PRs:
    This is just for exercises I currently incorporate.
    Dips: BWx60 (done when I was 18), +135x8, +160x3
    Incline Bench: 255x2, 225x10
    Pullups: BWx40 (done about 6 months ago @~185lbs), +45x12, +55x10, +90x4
    Hammer Grip Chins: +90x7
    RDL: 315x8, 365x4
    ATG squat (1 second pause, de-weighted): 315x2, 325x1
    Leg Press: 16 platesx8, 14 platesx15, 12 platesx20
    Seated DB Shoulder Press: 80'sx10, 90'sx4
    Incline DB Bench: 100'sx10, 105'sx7 or 8.

    I probably will never say PR's for accessory exercises.

    Goals:
    Incline bench 275x1 (this won't take long). 225x15
    RDL: 365x6 (I haven't used more weight on this in about 5 years, than what I currently use)
    Hammer Grip Chins: 90lbsx10
    Pullups: 90lbsx8, BWx50 (I can probably do about 35 right now)
    Weighted dips: 180x3, BWx65 (did 45 today, after doing 6 worksets. Can probably do at least 50 right now)
    My squats: 365x1
    Last edited by SwagMorris; 04-07-2012 at 03:01 PM.
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    4/5/12

    Just got back from a week long vacation. Went to the park 1 day while I was gone. Did pullups, chinups, dips, and leg raises. First real workout back, so I did a fullbody push day. Tomorrow will be a fullbody pull day, and then back to basics.

    Highlights: Incline bench 255x2 (was relatively easy. May have had 3-4). I never train to failure on heavy compound movements. Have experienced too many injuries.

    My squats: 315x2 (may have had 3-4 as well. Was so tempted to do more)

    Dips 160x3, 135x6 BWx45

    Lots of other accessory exercises.

    Workout took about 105 minutes since I did so much stuff.

    I hardly ever train that long. I get too hungry.
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    4/6/12 Fullbody Pull

    Pullups
    BWx10
    +90x5 PR
    BWx33

    Cable Rows (V-Grip)
    285x6
    240x12

    ~supersetted with~

    Bent DB Laterals
    25x20
    25x15

    RDL
    135x5
    225x5
    275x2
    315x2
    365x4
    315x6

    Lying Leg Curls
    110x5
    180x6
    130x16

    Seated Hammer Strength Shrugs (weight in plates)
    370x6
    320x12
    230x20

    Curls
    Standing DB Curls 65x4/4
    Standing DB Curls (simultaneously) 50x12/12
    Incline Curls (simultaneously) 30x18/18

    Good PR on weighted dips. Was disappointed on only being able to get BWx33, with my PR being 40. I was hoping that after doing heavy weight, that it would be easier. I guess I do weigh about 15-18lbs more than when I got my PR, but I think I definitely have room to grow on these. RDL is an exercise I need to do on a more consistent basis to increase my strength on them. I tied my PR with 365, but I really only do this exercise once or twice a month. Once a week for now on. I will probably start including conventional or sumo deads in my routine soon. I've never actually have done sumo deads with more than 135lbs, so this will be a new exercise to me. I did curls the way I did, because all of the DBs were being used that I wanted. I think I've done 70-75lbs for about 6 reps on curls before. I'm sure my form is more strict now though. I've had elbow problems in the past from using loose form. My form is always strict on every exercise that I do, except maybe shrugs and calf work sometimes, because injuries have slowed my progress way too much in the past.
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    4/7/12 Chest/Anterior Delts/Tris/Calves

    Standing Calf Raises
    4 sets 10-6 reps, each set ending in a drop set

    CGBP (8 inch grip)
    135x10
    185x5
    205x3
    225x3
    245x3 PR

    Seated DB Presses
    50x10
    70x5
    80x8 (2 reps shy of PR, but probably better form)
    65x12

    Seated Calf Raises (1 minute rests)
    180x8
    135x13
    135x12
    135x10

    Standing DB Front Raises (simultaneously)
    30x15
    35x12
    40x8

    Lying DB Extensions (simultaneously)
    40x12
    45x10
    50x8
    30x17

    V-Bar Cable Pressdowns
    5 sets 8-15 reps

    First time I've done CGBP in maybe 6 months. Got a PR out of it. Not that I don't like the exercise, I just normally don't find a place for it on a day to day basis. I used to have an ARM Day, so there for CGBP came in handy. I didn't really do chest today, because it is still sore from 2 days ago. Seated DB press was great. I usually lift heavy with my chest before I do shoulder presses, so I was excited to see how much I could do. Form was spot on, so I'm happy with my strength on this. Day off tomorrow (maybe plyometrics or a hike), and then legs on Monday.
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    4/8/12 Diet

    Only posting this because I've eaten like a king today.

    Woke up early and ate my usual cereal, yogurt, and banana. Got ready. Wife made eggs with spinach, turkey bacon, and blueberry whole wheat pancakes. Had a glass of milk to wash it down. Got back from church, grilled up some huge porterhouse steaks, wife made shrimp scampi with whole wheat noodles, and steamed asparagus, doused in olive oil and vegetable spread. I'm stuffed. Bout to take a nap, wake up and eat some left overs from this feast.
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    4/9/12 Legs/Abs

    ATG squats (de-weighted)
    135x5
    225x5
    275x2
    315x3 PR

    Leg Extensions
    3 sets of 12-20 reps

    ~supersetted with~

    Walking DB Lunges
    50'sx8/8x3

    Seated Calf Raises
    135x20
    180x8x2
    180x6
    115x20

    Hanging Leg Raises
    BWx15,10,10,10

    Calf Presses on Leg Press Machine
    10 45's for 4 sets of 15-12 reps

    Went running with the dog afterward. Planned on doing leg press, but both were taken. Haven't do walking lunges in about a month, so these felt great. Burned like hell supersetting them with leg extensions. Pull tomorrow.
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    4/10/12 Pull

    Hammer grip chins (shoulder width grip)
    +90x8 PR
    +90x6x2
    +45x10

    -supersetted with-

    Cable face pulls
    4 sets 12-15 reps

    Hammer strength (hi/low) row

    6 45s x 10 for 4 sets

    -supersetted with-

    DB shrugs
    4 sets of 10

    Finished up with 8 sets of curls.

    Forearms got the best workout today. Didn't deadlift. Back is sore from squads yesterday. Will deadlift on my next either lower body, or pull workout. Felt strong on chins. 2 reps away from my goal.
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    4/11/12 Push

    Incline Bench
    135x5
    185x5
    225x2
    245x1
    265x1+1 PR (spotter touched it, when they shouldn't have. I raged)

    Dips
    BWx10
    +90x5
    +135x2
    +165x2 (PR, but failed on 3rd rep)
    135x8 (Tied PR, been wanting this for months)
    +45x30

    Pec Deck Flys
    1 warm-up 2 work sets of 6 and 12 reps

    Front Raises (simultaneously)
    35x12,10,10

    ~supersetted with~

    Standing DB Press
    45x10,8,8

    V-Grip Pressdowns
    4 sets of 10 reps

    Seated Two Arm DB Extensions
    90x8,8
    80x10,10

    Roman Chair Situps
    Holding 45lb plate. 3 sets 10 reps each.

    Was irate at my spotter. What don't you understand? When I say don't touch unless I say to, then don't touch it. I don't even ask for a liftoff. Whatever. Was pissed that I couldn't get 165 for 3. Just did 160 for 3 last week. But I tied my PR of 8 (at probably 10-15lbs more BW). Did +45x30. Previous PR was like 22 or 23 I think, done in HS, at a weight of most likely 155-160lbs. Everything else... meh. Not lifting tomorrow. Probably running and doing plyometrics.
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    4/12/12 Legs

    Squats (atg, de-weighted)
    135x5
    225x5
    275x2
    315x1
    335x1 PR

    RDL
    135x5
    225x5
    275x5
    315x2
    345x6 PR

    Lying Leg Curls
    140x12
    155x10

    ~supersetted with~

    Walking Lunges
    55x8/8
    55x8/8

    9 sets of calf work

    Change of plans today. That 335x1 on squats was definitely my max. Barely got it. Coming from a complete standstill/pause before you ascend puts some hair on your chest though. 30lbs away from my goal. I did wear practically the worst shoes ever for squatting today, on my behalf. Definitely sticking to flatter soles for now on. Probably not the best to squat heavy 3 days after squatting heavy, and lifting pretty heavy for a 4th day straight, but fuk it. Got nothing better to do, and I still got a PR out of it. Even though I've never even tried 335 for so much as parallel before.
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    4/14/12 Pull

    Wide-Grip Pullups
    BWx10,5
    +45x5
    +70x8 PR
    +90x5
    +45x12

    V-Grip Cable Pulldowns
    250x6
    220x10

    V-Grip Cable Rows
    240x12
    255x10
    225x15

    ~supersetted with~

    Bent DB Laterals
    30x12,12,10

    Powershrugs
    405x10,8
    365x10,8

    Incline DB Hammer Curls
    45x15/15
    55x10/10
    45x12/12

    Hammer Strength Preacher Curls
    90x12,12,10

    Tired. Falling asleep as I type this. Need a day off tomorrow, and to eat a **** load of food. That's the goal.
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    4/16/12 Push

    CGBP (8 inch grip)
    135x10
    185x5
    205x3
    225x3
    250x5 PR
    225x10 PR

    Dips
    BWx10
    +90x5
    +135x6
    +90x14 PR
    +45x24

    Incline Bench (to neck, wide grip)
    155x10x3

    ~supersetted with~

    DB Laterals
    30x12,10,10

    V-Grip Pushdowns
    4 sets 15-10 reps

    ~supersetted with~

    Overhead single DB extension
    30x8/8x4

    Worked 10.5 hours today. Was exhausted. Took some Jack3d. Got a couple PR's. Good day. Bout to eat some filet minon wrapped in bacon, a few eggs, pasta salad, mixed salad, birthday cake, skim milk, and ginger ale.
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    Legs (quad emphasis) 4/18/12

    Narrow Stance Squats (going as deep as flexibility allows)
    135x5
    225x5
    275x13 PR
    295x6

    Single Leg Press
    2 platesx5
    4 platesx5
    6 platesx12
    8 platesx6

    Calf Presses on Leg Press Machine
    did about 8 sets, incorporating drop sets
    reps in the 25-6 rep range

    Standing Leg Curls
    60x12/12
    70x10/10
    80x8/8
    90x6/6

    Seated Calf Raises
    90x20
    135x13
    160x10
    180x6
    135x10
    90x20~ (didn't really count)

    Stretching for 10 minutes

    Haven't done narrow stance squats in about 2-3 months, because it was hurting my knee. Knee feels fine, and I wanted to change it up, so I went for it. My old PR with similar weight was 285x8. I thought I could get 15 actually, but I started rounding my back a little on the last 2 reps, so I decided to quit at 13, as to not injure myself. 295 was harder than expected. Wanted it for 8. Maybe in a couple of weeks I'll go for it. The bar hit the safety pins on a couple of reps, so I was getting down pretty far. Hamstrings have always been pretty flexible. I can put my palms on the ground in this position http://claimyourjourney.com/wp-conte...stretching.jpg. My groin and hips have poor flexibility though.

    Everything else was meh. I'm going to do PUSH tomorrow, to give my lower back a rest, before I do PULL on Saturday, and hit some heavy deads.
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    Would be cool for you to sub to my log too:
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    Thanks brah.
    Will check out, for sure.
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    4/19/12 pull

    BB Rows
    135x5
    185x5
    225x12
    245x8
    255x5
    225x8

    ~supersetted with~

    Bent DB Laterals
    25x12x3

    Powershrugs
    315x15
    365x12
    405x10

    ~supersetted with~

    Hanging Leg Raises
    BWx15,12,12

    DB Shrugs
    105x12,10
    100x10

    ~supersetted with~

    Hammer Grip Chins
    +45x12,10,10

    Incline Curls
    45x10
    40x10
    30x15x2

    Hammer Strength Preacher Curls
    90x12,10,10
    70x12

    Exhausting workout. Was supposed to be on Saturday, and I was going to do deads, but when I got to the gym, I didn't feel like working chest. This session took a long ass time. Was there for about 1.5 hours. I took long rests though. Lower back was extremely sore from squats yesterday (as are quads, glutes, hams, and groin). I need a break from lifting, so taking tomorrow off. Might do a high rep day on Saturday, for PUSH.

    BB Rows are not an exercise I do often. Felt alright. I honestly like cable machines, or hammer strength machines better for row exercises, than free weight exercise. I always struggle with having a mind muscle connection. Whateves. Had a huge pump going on. Forearms are exhausted. Hard to type this right now actually. Calluses are ripping off. Good day. My grip sucks, so this is great to improve it.
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    4/21/12 push

    Flat BB Bench Press
    135x10
    185x5
    225x5
    245x2
    265x2
    285x3 PR
    225x16 PR

    Dips
    +90x12x2

    Seated DB Presses
    45x10
    70x5
    80x6
    75x8
    70x6

    Pec Deck Flys
    3 sets 15-10 reps

    Standing DB Laterals
    30x18
    35x12
    40x10
    25x15

    Seated DB Extension
    100x8x2
    90x10

    Rope Cable Pressdowns
    3 sets 15-10 reps

    Went hiking later in the afternoon.

    Haven't done flat BB bench press in a couple of months (not counting CGBP). Came out with a couple PR's. I suck at bench press. I was stronger at it when I was 19 then I am now, at a BW of about 165lbs. I restarted my PRs, since I really can't remember what I used to do, but I've repped 290 before (most likely ****tier form, though). I probably won't do flat bench again for a couple of months. My shoulder just feels stiff on this. Everything else, meh. Hiking was a bad idea. It's hot as fuuuu outside. Legs on Monday.
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    4/23/12 Legs

    BB Squats (parallel, medium stance)
    135x5
    225x5
    275x2
    295x2
    315x8 PR
    335x2 PR

    RDL
    225x15
    275x10

    Lying Leg Curls
    155x10x3

    ~supersetted with~

    Walking Lunges (shallow steps)
    55x10/10
    55x8/8x2

    Ab Work

    Calf Work


    Exhausting workout. First time I've squatted with this form on squats in about 2 years. I left a couple in the whole on the first set. Probably could have had 9-10. On my second set, I just didn't feel comfortable. Probably could have gotten 4-5 reps, but my legs were wobbly from the previous set, and my back was bending too much. Again, I am very careful about not injuring myself. Lower back was toast, so I just did some light RDLs. Upper body PULL tomorrow.
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    4/24/12 pull

    Wide-Grip Pullups
    BWx10
    +45x5
    +70x3
    +90x5
    +45x12

    Hammer Strength Rows
    160x10/10
    160x8/8x2

    ~supersetted with~

    DB Shrugs
    105x12,10,10

    Hammer Grip Chins
    +45x10,8,8

    ~supersetted with~

    Cable Face Pulls
    3 sets 15-10 reps

    Hammer Strength Shrugs
    315x20
    405x10x2
    315x20

    Standing DB Curls (simultaneously)
    45x15
    50x8
    40x12

    I'm tired. Long day of work. Didn't feel like working out. I went and played basketball and did plyometrics after as well. I don't know when to stop. I'm extremely sore from leg day yesterday. Plyometrics sucked because of this.
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    4/25/12 push

    Incline BB Bench (warm-up exercise)
    135x10
    185x5
    225x5

    Incline DB Bench (I do this exercise about once every 2-3 months. This is the second time this year)
    80x5
    100x10 (tied PR)
    100x8
    85x12

    Dips
    BWx10
    +90x5
    +135x5
    +115x8
    +45x25 (till failure)

    Pec Deck Flys
    2 sets 12-10 reps

    Seated Overhead DB Extension
    100x9
    90x10
    80x12

    Lying DB Extension (2 DBs, simultaneously)
    35x10x2

    Cable Rope Pressdowns
    3 sets 12-10 reps

    Standing DB Shoulder Press
    50x10x3
    45x10

    ~supersetted with~

    Standing DB Laterals
    30x15,10,10
    25x10

    Ab Work

    Bout to go play some basketball and do plyometrics. Good workout. My whole body is sore from the last two days. Glutes, quads, hamstrings, groin, lower back, lats, traps. I think I'll take tomorrow off.
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    4/27/12 Legs

    Squats (atg, de-weighted)
    135x5
    225x5
    275x2
    295x1
    325x2x2 (PR)

    Close Stance Squats (heels 8 inches apart)
    135x5
    225x5
    275x10
    225x15

    Standing Leg Curls
    3 sets 10-6 reps

    20 minutes of calf work doing all kinds of stuff.

    Stretching.

    Bike riding.

    Wanted 3 reps of 325. 2nd rep was harder than I thought it would be. Me, not wanting to injure myself, didn't go for the 3rd one. The 225x15 on close stance squats was a killer. I'm still feeling it a few hours later.
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    4/28/12 pull

    Cable Rows
    240x12x2
    255x10
    285x6

    ~supersetted with~

    Bent DB Laterals
    30x12x4

    Powershrugs
    315x5
    405x12
    455x10
    405x15

    Hammer Grip Chins
    +90x6
    +45x8
    Wide-Grip Pullups
    BWx15,12,10

    ~supersetted with~

    Standing DB Shrugs
    100x15,12,10,10

    Incline Curls
    3 sets 12-8 reps

    Hammer Strength Curls
    4 sets 10-12 reps

    Was pretty tired before I did this. Was more tired when I finished. Taking the day off today, then upper body PUSH tomorrow.
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    4/31/12 push

    CGBP (10 inch grip)
    135x15
    185x5
    225x3
    255x1
    265x2 PR
    225x10

    Seated DB Shoulder Press
    45x5
    70x5
    85x6
    70x12

    Dips
    +90x16 PR
    +45x25
    BWx30-40 (wasn't counting)

    Cable Rope Pressdowns
    3 sets 15-10 reps

    Seated DB Extension
    90x10
    80x12x2

    Cable Laterals (1 arm)
    2 sets 5-15 reps (I'm reminded why I hate this exercise)

    DB Military
    50x12,10

    ~supersetted with~

    DB Front Raises (simultaneously)
    30x10x2
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    5/1/12 Legs

    Squats (medium stance, slightly below parallel)
    135x5
    225x5
    275x5
    315x2
    345x4 PR
    315x6

    RDL
    135x5
    225x5
    275x5
    315x10 PR

    Hanging Leg Raises
    4 sets of 10

    One-Legged Leg Press
    4 plates x 5/5
    6 plates x 15/15
    6 plates and a quarter x 10/10

    Lying Leg Curls
    3 sets of 6-12 reps

    Bunch of calf work

    Stretching

    20 minute jog

    Went pretty deep on squats. Not ATG, but past parallel. Good PR on RDL. This exercise has been hard for me to gain strength on for years. Might take tomorrow off, or might do PULL. I'll decide when I get to it.
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    5/2/12 pull

    Rope Cable Face Pulls
    4 sets 15 to 8 reps

    Wide-Grip Pullups
    BWx10
    +45x5
    +70x6
    +45x12

    DB Shrugs
    105x15
    115x12
    105x12
    100x17

    Medium Grip Hammer Chins
    BWx5
    +45x12,10

    T-Bar Rows
    105x12x2

    BB Curls
    95x5
    115x5
    135x3 (PR is 8)
    95x12

    Spider Curls
    35x8/8
    25x12/12
    25x10/10

    Standing Hammer Curls (Simultaneously)
    45x10
    40x12

    Tired. Trying to get a lot of workouts in before I go out of town in a week and a half.
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    5/3/12 push

    Incline BB Bench
    135x10
    185x5
    205x3
    225x2
    245x1
    265x1
    245x5 PR
    225x8

    Cable Flys (Hi/low)
    35x10x5

    Military Press
    135x8
    145x6
    155x4

    Standing DB Laterals
    25x20
    30x15
    40x8

    Lying DB Extension
    40x15/15
    45x10/10
    50x8/8 drop to
    30x12/12

    Dips (tricep emphasis)
    BWx25,15,12,10

    ~supersetted with~

    V-Bar Cable Pressdowns
    4 sets of 6-9 reps

    Hard lifting heavy without any days off. I'm feeling it. Wanted to go to 275 for 1 on incline bench, but 265 was harder than I thought it would be. Cable Flys felt great. Haven't done these in several years. Nice pump. I'm kind of weak on BB Military press. Never do them. I'd like to me able to work up to be able to do 185 for a couple of reps this year.

    Legs tomorrow. Probably will do high rep squats, and leg extensions.
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    5/4/12 Legs (Deload)

    Squats (close stance, heels 6 inches apart, just breaking parallel)
    135x10
    225x5
    275x15 PR
    225x20

    Standing Leg Curls
    3 sets 10-6 reps

    20 minutes of calf and ab work

    Stretching

    Pretty tired. Lifting everyday without a break, plus work is taking it's toll. Will probably do a different kind of pull day tomorrow, then take Sunday off completely. Will probably time myself on doing 100 pullups, since that's all the rage right now.
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    5/5/12 Pull

    100 Wide Grip Pullups
    7:37

    BB Rows
    135x5
    185x5
    225x3
    245x8
    225x12

    1 Arm DB Rows
    125x8/8
    125x8/8

    Bent DB Laterals
    30x15x3

    ~supersetted with~

    Standing DB Shrugs
    115x8x2
    105x10

    Hammer Strength Shrugs
    4 sets 25-12 reps

    Hammer Strength Preacher Curls
    3 sets 20-8 reps

    Standing DB Hammer Curls
    50x10
    45x10
    40x10

    30 minutes of sprints and jogging with the dog

    I'm tired. I hate BB Rows. Won't ever do them again. Just hate the feel of it. First time I've done the timed 100 pullups. I realized, my goal of 50bw pullups won't be accomplished anytime soon, since I keep gaining weight. Up to 204 now. I'd guess I would need to be about 185lbs or so, to bet 50 BW pullups.
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    5/7/12 push

    Flat BB Bench Press
    135x10
    185x5
    225x3
    245x3
    275x5 PR
    265x7

    Dips
    BWx10
    +90x5
    +135x2
    +160x3
    +135x6

    Seated DB Press
    65x14,10,9

    ~supersetted with~

    Standing DB Front Raises
    30x10,10,8

    Seated DB Overhead Extension
    100x8,7
    85x12
    75x12

    Cable Pressdowns
    3 sets 15-10 reps

    Man I really suck at bench press. Look forward to the day of when I can rep 315. That's a goal of mine for the end of the year. I think I realized why I'm not that strong on it. I have an average width clavicle. Strong triceps (hence the strong dipping strength), but I think having narrower shoulders limits chest/anterior deltoid strength. Just an observation in myself. I'm bout to do some research on this.
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    5/8/12 Legs

    AM Workout

    Had the day off, so I played basketball, then went and did some plyometrics. Grabbed some 15lb DBs from home, and did a bunch of different jumping exercises. Exhausting in the sun. Also went swimming, then went for a long ass walk with the wife and dogs. Day full of exercising and eating.





    PM Workout

    Squats (atg, de-weighted)
    135x5
    225x5
    275x2
    315x1
    335x2 PR
    315x3

    RDL
    275x10x3

    ~supersetted with~

    Hanging Leg Raises
    BWx12x3

    Lying Leg Curls
    2 sets of 6 reps

    ~supersetted with~

    Walking Lunges
    60x10/10
    60x8/8

    Stretching and Calf Work

    Wore basketball shoes today. Forgot how good these make calf work feel.
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    SwagMorris is a splendid one to behold. (+10000) SwagMorris is a splendid one to behold. (+10000) SwagMorris is a splendid one to behold. (+10000) SwagMorris is a splendid one to behold. (+10000) SwagMorris is a splendid one to behold. (+10000) SwagMorris is a splendid one to behold. (+10000) SwagMorris is a splendid one to behold. (+10000) SwagMorris is a splendid one to behold. (+10000) SwagMorris is a splendid one to behold. (+10000) SwagMorris is a splendid one to behold. (+10000) SwagMorris is a splendid one to behold. (+10000)
    SwagMorris is online now

    5/9/12 pull

    Wide-Grip Pullups
    BWx10
    +45x12
    +70x7
    +45x10
    BWx20

    Hammer Strength Rows (hi/low)
    180x6/6
    160x8/8
    160x8/8

    ~supersetted with~

    DB Shrugs
    100x20,16,12

    Hammer Strength Shrugs
    8 plates x 16,12
    6 plates x 25

    ~supersetted with~

    Cable Face Pulls (rope attachment)
    3 sets of 12

    Standing DB Curls (simultaneously)
    65x5/5
    50x12/12
    45x12/12

    Spider Curls
    30x10/10x2
    20x10/10

    Stretching

    Light Cardio
    “Get fired, get in trouble, be brave, and never stop fighting”-Gavin McInnes

    Actually lifts
    Reply With Quote

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