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    Back & Chest Warm Ups Wide Grip Pullups/Knuckle...

    Back & Chest
    Warm Ups
    Wide Grip Pullups/Knuckle Pushups - 2 sets

    DB Rows/Incline DB Press supersets
    10x112.5/10x60
    10x112.5/10x60
    9x112.5/9x60
    9x112.5/9x60
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    392
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    12,132

    Grage's Arm Superset Routine Warm Ups...

    Grage's Arm Superset Routine
    Warm Ups
    Chins/Pushups - 2 sets

    BB Curls/1-arm DB Extensions supersets
    15x45 +5#/15x25
    12x45/12x25
    10x45/10x25
    Handled the added weight just fine :)
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    392
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    12,132

    Legs Warm Ups Deep BW Squats Single Leg...

    Legs
    Warm Ups
    Deep BW Squats

    Single Leg Curls/BB Hack Squats supersets
    10x50/10x235
    10x50/9x235
    9x50/8x235
    9x50/8x235
    burnout x30/burnout x135
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    48,023

    Great to see you back. Good luck on the fight to...

    Great to see you back. Good luck on the fight to get the medical help you need.
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    2,171
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    59,280

    Finally getting caught up on journals. Moving...

    Finally getting caught up on journals. Moving some good numbers - as usual.
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    Good work again, Dave. Smart move listening to...

    Good work again, Dave. Smart move listening to your body and stopping when it says "stop". And it is a good lead in to a deload; I've had similar experiences in the past.

    The "food porn" is...
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    392
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    12,132

    Thanks. "Beast" does sound good - a real ego...

    Thanks. "Beast" does sound good - a real ego trip, I have to admit.

    We didn't get the rain too bad where I live and where I work. I'm told it came down heavy overnight, but I slept through it. Our...
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    392
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    12,132

    Delts & Traps Warm Ups Wide Grip...

    Delts & Traps
    Warm Ups
    Wide Grip Pullups/Knuckle Pushups - 2 sets

    Bent Elbow Front Raises/Bent Elbow Side Raises/Face Pulls giant sets
    10x45/10x20/10x70
    10x45/10x20/10x70
    9x45/9x20/9x70...
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    392
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    12,132

    Back to the Iron!

    Back & Chest
    Warm Ups
    Wide Grip Pullups/ Knuckle Pushups - 2 sets

    DB Rows/Incline DB Press supersets
    10x112.5/10x60
    10x112.5/10x60
    9x112.5/9x60
    9x112.5/9x60
    Matched what I did before the...
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    392
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    12,132

    Last Deload Day

    Arms - Based on Grage's Program
    Warm Ups
    Chins/Pushups - 2 sets

    BB Curls/1-arm DB Extensions supersets
    15x22/15x10
    12x22/12x10
    10x22/10x10

    Incline DB Curls/1-hand Pushdowns supersets
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    392
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    12,132

    Leg Deload Day

    Legs
    Warm Ups
    Deep BW Squats - 2 sets

    Single Leg Curls/BB Hack Squat supersets
    10x30/10x135
    10x30/10x135
    10x30/10x135
    10x30/10x135
  • Replies
    392
    Views
    12,132

    Deload Day 2

    Delts & Traps
    Warm Ups
    Wide Grip Pullups/Knuckle Pushups - 2 sets

    Bent Elbow Front Raises/Bent Elbow Side Raises/Face Pulls giant sets
    10x20/10x10/10x35
    10x20/10x10/10x35
    10x20/10x10/10x35...
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    392
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    12,132

    Deloading Begins

    Back & Chest deload
    Warm Ups
    Wide Grip Pullups/Knuckle Pushups - 2 sets

    DB Rows/Incline DB Press supersets
    10x55/10x30
    10x55/10x30
    10x55/10x30
    10x55/10x30
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    Happy Birthday, Dave! Now that's the way to turn...

    Happy Birthday, Dave! Now that's the way to turn 40 - with iron in hand. http://i206.photobucket.com/albums/bb298/BergMuscle/muscles.gif

    Enjoy the wing fest! ;)
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    392
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    12,132

    Grage's Arm Blast Warm Ups Chins/Pushups - 2...

    Grage's Arm Blast
    Warm Ups
    Chins/Pushups - 2 sets

    BB Curls/1-arm DB Extensions supersets
    15x40/15x25
    12x40/12x25
    10x40/10x25
    pushing the BB curls to 45# after the deload
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    My thought exactly. Congrats on finally being...

    My thought exactly.

    Congrats on finally being able to make the big move.
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    Most folks who do regular deloads do them every...

    Most folks who do regular deloads do them every 4-6 weeks, depending upon their program/schedule/life/etc. Your plan sounds good; you can always shorten that time from 6 to 5 or 4 weeks depending...
  • Replies
    392
    Views
    12,132

    Legs Warm Ups Deep BW Squats - 2 sets Single...

    Legs
    Warm Ups
    Deep BW Squats - 2 sets

    Single Leg Curls/BB Hack Squats supersets
    10x50/9x235
    10x50/9x235
    10x50/9x235
    9x50/8x235
    burnout x30/burnout x135
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    1,080
    Views
    27,019

    Solid work, even with the rough schedule.

    Solid work, even with the rough schedule.
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    2,171
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    59,280

    Not to mention that obsessing about minute...

    Not to mention that obsessing about minute details, like exactly when to eat post-training, can totally suck all the joy out of this sport. I have a hell of a lot of fun working my muscles hard and...
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