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  1. #1
    'Defiant to Injuries' Ironlife's Avatar
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    Exclamation Rant II and workout logs

    In this thread myself and jrahe are going to talk sh.it and also talk about our sessions as we both have goals to get massive.I have been lifting since end of o5 but properly since 06 and Jrahe since 06. For me personally starting at 128lbs i have come a fair way but im not going to stop!

    * We will talk about our workouts


    * Talk about diet and what we're eating


    * Talk about our day from time to time.


    * Anyone welcome to come and join the thread.

    * Jrahe wants to improve all lifts, putting on another 10-15 lbs lean muscle than drop my BF 2-3%.
    * Ironlife wants to get the bench up to 275lb and also gain size to 220lbs.


    Height: 5'11 , Weight: 197lbs


    Height: 5'10 , Weight: 192lbs
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~

  2. #2
    Joocy J Jrahe42's Avatar
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    Im Jrahe42 and I approve this message
    Journal:
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  3. #3
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Jrahe42 View Post
    Im Jrahe42 and I approve this message
    Theres the big guy! training back and biceps today mate so im looking forward to that, lift some moderate deadlifts.
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~

  4. #4
    Joocy J Jrahe42's Avatar
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    4-5-10: Chest and Tris

    Flat bench: 135 x 10 (warm up) 225x6 275x2 305x2 325x1
    CGBP: 225x5 265x3 265x3
    Incline: 225x5 255x3 255x3
    Cable Flyes: 50x12 70x12 90x10 110x5

    Comments: Knew I was starting the journal up today so i wanted to max out on bench and track my progress through here. All my sets prior to my max were relatively easy and wanted to save my energy for 325. Really think i could of put up 330, but i didnt want to ask the guy for another spot. Satisfied with 325.
    Been working on this bench program: http://joeskopec.com/edcoanbench.html

    in 9 weeks my bench has gone up 10lbs and i broke through my 315 plateau. kind of dumping the program now cause the last 3 weeks are weights i dont think im capable of doing.

    Oh and i started a new 5 day routine today as well. Starting fresh off a de load week
    Monday-Chest&Tris
    Tuesday-Legs
    Wednesday-Shoulders&bis
    Thursday-Back
    Friday (or saturday)-Chest and Legs


    not sure yet what im gonna do for chest and legs on friday. Go light maybe? dumbells for chest? suggestions please!!!!!

    Lastly, Its my first time doing chest and tris in the same day in months. Totally forgot to do my triceps lol at least i did a lil CGBP
    Journal:
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  5. #5
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Jrahe42 View Post
    Flat bench: 135 x 10 (warm up) 225x6 275x2 305x2 325x1
    CGBP: 225x5 265x3 265x3
    Incline: 225x5 255x3 255x3
    Cable Flyes: 50x12 70x12 90x10 110x5

    Comments: Knew I was starting the journal up today so i wanted to max out on bench and track my progress through here. All my sets prior to my max were relatively easy and wanted to save my energy for 325. Really think i could of put up 330, but i didnt want to ask the guy for another spot. Satisfied with 325.
    Been working on this bench program: http://joeskopec.com/edcoanbench.html

    in 9 weeks my bench has gone up 10lbs and i broke through my 315 plateau. kind of dumping the program now cause the last 3 weeks are weights i dont think im capable of doing.

    Oh and i started a new 5 day routine today as well. Starting fresh off a de load week
    Monday-Chest&Tris
    Tuesday-Legs
    Wednesday-Shoulders&bis
    Thursday-Back
    Friday (or saturday)-Chest and Legs


    not sure yet what im gonna do for chest and legs on friday. Go light maybe? dumbells for chest? suggestions please!!!!!

    Lastly, Its my first time doing chest and tris in the same day in months. Totally forgot to do my triceps lol at least i did a lil CGBP


    Damn! what a nice session mate, heavy benching as well.;
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~

  6. #6
    Joocy J Jrahe42's Avatar
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    Originally Posted by Ironlife View Post
    Theres the big guy! training back and biceps today mate so im looking forward to that, lift some moderate deadlifts.
    nice man. gonna pull 405 again?
    Originally Posted by Ironlife View Post
    Damn! what a nice session mate, heavy benching as well.;
    yeah the program called for some heavy benching. Really enjoyed this routine and would recommended it to anyone who wants to increase their bench. All you do is enter your max in at the top hit calculate and boom your set with 10-12 weeks worth of chest workouts. I was stuck at 315 from november till late January when i started this routine that was my max.
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  7. #7
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Jrahe42 View Post
    nice man. gonna pull 405 again?

    yeah the program called for some heavy benching. Really enjoyed this routine and would recommended it to anyone who wants to increase their bench. All you do is enter your max in at the top hit calculate and boom your set with 10-12 weeks worth of chest workouts. I was stuck at 315 from november till late January when i started this routine that was my max.
    For sure mate, na prolly not lol maybe do a couple at 315 and build up again.. my back is getting better but im a bit tentative..
    Here is one of many nice meals potatoes with sour cream and butter. GOOD carbs.
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~

  8. #8
    Joocy J Jrahe42's Avatar
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    Originally Posted by Ironlife View Post
    For sure mate, na prolly not lol maybe do a couple at 315 and build up again.. my back is getting better but im a bit tentative..
    Here is one of many nice meals potatoes with sour cream and butter. GOOD carbs.
    [IMG/]http://i40.tinypic.com/20fbyh3.jpg[/IMG]
    You live in Australia so i assume you have had kangaroo meat? how is it? whats it taste like?

    Im eating a plate full of steak, mashed potatoes, and stuffing right now. 1am here but never too late to eat
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  9. #9
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Jrahe42 View Post
    You live in Australia so i assume you have had kangaroo meat? how is it? whats it taste like?

    Im eating a plate full of steak, mashed potatoes, and stuffing right now. 1am here but never too late to eat
    3.30pm here mate!! Day off work today so i can eat all day and then going out to a BBQ tonight with mates so should be good, then a big workout tonight!

    Yeah kangaroo meat is alright had it once, although im not a big advocate of eating our symbol lol.. it tastes like a very rich type of beef you can get sort of like ground beef but much richer and denser protein.
    I had them in like meatballs.

    Thats it mate get those 4-5K calories in!
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~

  10. #10
    Joocy J Jrahe42's Avatar
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    Originally Posted by Ironlife View Post
    3.30pm here mate!! Day off work today so i can eat all day and then going out to a BBQ tonight with mates so should be good, then a big workout tonight!

    Yeah kangaroo meat is alright had it once, although im not a big advocate of eating our symbol lol.. it tastes like a very rich type of beef you can get sort of like ground beef but much richer and denser protein.
    I had them in like meatballs.

    Thats it mate get those 4-5K calories in!
    Yeah buddy! were both closing in on 200+lbs
    Squatting till i drop tomorrow. No pain. No gain.
    Oh yeh idk if you have seen it but watch this video. Brings the lulz
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  11. #11
    'Defiant to Injuries' Ironlife's Avatar
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    Yeah i have seen that lol how good is arnie typical arnie.
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~

  12. #12
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    Hey, bros. I'm in!

    Nice journal. Any particular reason why you guys decided to make this a 2-in-1 journal?

    Originally Posted by Jrahe42 View Post
    Monday-Chest&Tris
    Tuesday-Legs
    Wednesday-Shoulders&bis
    Thursday-Back
    Friday (or saturday)-Chest and Legs

    not sure yet what im gonna do for chest and legs on friday. Go light maybe? dumbells for chest? suggestions please!!!!!
    Yeah, I would do light or moderate chest work on Friday. Dumbbells FTW.

    Congrats on the 325 bench, by the way. That's a lot of weight, son.
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  13. #13
    'Defiant to Injuries' Ironlife's Avatar
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    Hey there L always good to see you here mate

    Yeah no reason really just we want to get to 220 and thought instead of pms and wall posts we make a journal just to talk sh.it with people and list workouts. Think of it as the RANT II lol.
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~

  14. #14
    'Defiant to Injuries' Ironlife's Avatar
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    BACK + BICEPS

    Today was a good session i was a bit tentative with the deadlifts since last time i hurt my back a bit.. although after doing a few sets i put on 410lbs and pulled it for a single to make it my new PR!!!
    After that i didnt have much energy to do the rest but still put in some good numbers on 1 arm rows. Overall nice session and felt good after. Deads i did 315 5 times then 330 once then 410 once.

    Chin ups.......................................3--4 sets........3-5 reps..... [BW +35 x 6]
    Deadlifts.......................................2--5 sets........3-5 reps..... [315 x 5].. [410 x1]
    1 Arm DB Rows...............................3--4 sets........6--8 reps.... [100 x 6].. [100 x5]
    T- Bar Rows.................................. 3--4 sets........6--8 reps.... [130 x 12]..[100 x10]
    BB Curls.........................................2--3 sets........6--8 reps.... [90 x 8].....[90 x 6]
    EZBar Preacher curls........................2--3 sets........6--8 reps.... [45 x 10]....[45 x10]
    Last edited by Ironlife; 04-06-2010 at 05:56 AM.
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~

  15. #15
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    Strong chin ups, Ironlife. Great job with the deads as well.

    Isn't 410 a new PR? If so, congrats!

    Originally Posted by Ironlife View Post
    Yeah no reason really just we want to get to 220 and thought instead of pms and wall posts we make a journal just to talk sh.it with people and list workouts. Think of it as the RANT II lol.
    Say, that's a great idea! I wish I thought of that earlier. You're right, it beats the private messages and profile comments.

    In 4 talking shit and lulz.
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  16. #16
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by -Lucifer View Post
    Strong chin ups, Ironlife. Great job with the deads as well.

    Isn't 410 a new PR? If so, congrats!



    Say, that's a great idea! I wish I thought of that earlier. You're right, it beats the private messages and profile comments.

    In 4 talking shit and lulz.
    Good boy!! lol
    Yeah thanks man i thought why not give it a try! Damn it was heavy but i had a feeling i could have got a bit more.. anyway good session i thought.
    thanks for the reply.
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~

  17. #17
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    Just be careful with the weighted chins, though. You don't want to tear your biceps.
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  18. #18
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by -Lucifer View Post
    Just be careful with the weighted chins, though. You don't want to tear your biceps.
    Yeah i will be careful mate, not going to do anything too heavy yet.
    ~~~~~~~~~~
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    ~~~~~~~~~~~~

  19. #19
    Joocy J Jrahe42's Avatar
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    Originally Posted by -Lucifer View Post
    Hey, bros. I'm in!

    Nice journal. Any particular reason why you guys decided to make this a 2-in-1 journal?



    Yeah, I would do light or moderate chest work on Friday. Dumbbells FTW.

    Congrats on the 325 bench, by the way. That's a lot of weight, son.
    Gracias mi amigo
    eh 2 in 1 is something different. An eye catcher lol
    bunch of 200lbers in here
    Originally Posted by Ironlife View Post
    BACK + BICEPS

    Today was a good session i was a bit tentative with the deadlifts since last time i hurt my back a bit.. although after doing a few sets i put on 410lbs and pulled it for a single to make it my new PR!!!
    After that i didnt have much energy to do the rest but still put in some good numbers on 1 arm rows. Overall nice session and felt good after. Deads i did 315 5 times then 330 once then 410 once.

    Chin ups.......................................3--4 sets........3-5 reps..... [BW +35 x 6]
    Deadlifts.......................................2--5 sets........3-5 reps..... [315 x 5].. [410 x1]
    1 Arm DB Rows...............................3--4 sets........6--8 reps.... [100 x 6].. [100 x5]
    T- Bar Rows.................................. 3--4 sets........6--8 reps.... [130 x 12]..[100 x10]
    BB Curls.........................................2--3 sets........6--8 reps.... [90 x 8].....[90 x 6]
    EZBar Preacher curls........................2--3 sets........6--8 reps.... [45 x 10]....[45 x10]
    awesome pull man. What do you use when you dead? (belt,straps,chalk?)
    GJ looks like a really solid workout
    My cameras broke, but i may use a friends or my phone to upload some pics of my gym on here.
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=130703993

  20. #20
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Jrahe42 View Post
    Gracias mi amigo
    eh 2 in 1 is something different. An eye catcher lol
    bunch of 200lbers in here


    awesome pull man. What do you use when you dead? (belt,straps,chalk?)
    GJ looks like a really solid workout
    My cameras broke, but i may use a friends or my phone to upload some pics of my gym on here.
    Hey Jrahe thanks,

    belt and chalk no straps thats what forearms are for!!!

    Felt alright not too bad, i recon i could pull more though.
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~

  21. #21
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    Sub'd.
    My Training Journal: http://forum.bodybuilding.com/showthread.php?t=120696121

  22. #22
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Slow-N-Steady View Post
    Sub'd.
    Thanks mate, once it gets going it should be fun and also come for the lulz.
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~

  23. #23
    Joocy J Jrahe42's Avatar
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    4-6-10: Legs >:O

    Back Squats: 135x10 185x10 225x10 275x10 305x3 325x2
    Front Squats: 135x10 155x10 175x10 205x8
    Abductor: 120x12 130x12 140x12 150x12 (stack)
    Adductor: 120x12 130x12 140x12 150x12 (stack)

    Comments: felt real solid on the back and front squats. 275x10 really took all of it out of me tho so i just did some heavy triples and doubles. Always get the ab and add (ductors) confused, but somebody try and help me out here. The one where you start with your legs spread and you close them. When im on the negative portion of this exercise my legs shake/tremble. what could be causing this?

    4-7-10: Shoulders and bis
    Seated db's: 40x10 70x10 80x5 90x8 100x4
    Arnold presses s/set db shrugs: 50x10 presses 100x12 shrugs-3 sets
    Lateral raises: 15x10-2 sets
    Front raises: 15x10-2 sets


    Lying Close-Grip Bar Curl On High Pulley: 90x10 110x10 130x10
    Overhead cable curl: 40x12 50x12 60x10

    Comments: didnt work out at my gym today went to my buddies and let me set 1 thing straight. Their dumbbells arent as heavy as they say they are! for the seated db the 90's and 100's would be PR's, but im telling you their 90's aren't 90's if that makes sense lol at my gym i do 90x5 and dont touch the 100's for this exercise and to clarify cause it looks weird i only did 80's for 5 cause i wanted to save my energy for the 90's. Regardless solid workout shoulders are really burning right now.
    Journal:
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  24. #24
    'Defiant to Injuries' Ironlife's Avatar
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    Hey jrahe what a session my man!

    - 100s on shoulders lol thats insane!
    - Good squatting too going to parrallel i hope.
    - I have shoulders coming up soon as well so im looking forward to pushing up some weight you have me pumped for my session!
    - Questions: was doing both front squats and back squats hard in one session>??

    Last night mate i ate almost a whole can of tuna that was 500g lol
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~

  25. #25
    Joocy J Jrahe42's Avatar
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    Originally Posted by Ironlife View Post
    Hey jrahe what a session my man!

    - 100s on shoulders lol thats insane!
    - Good squatting too going to parrallel i hope.
    - I have shoulders coming up soon as well so im looking forward to pushing up some weight you have me pumped for my session!
    - Questions: was doing both front squats and back squats hard in one session>??

    Last night mate i ate almost a whole can of tuna that was 500g lol
    1) like i said they weren't true 100's IMHO prob 95's. Tho i do believe shoulders are my strongest point.
    2) Squatting ATG or very close to mate always beyond parallel
    3) Front+back squats= hell on your quads! Their killing me today and prob still feel sore tomorrow. Really wanna focus on the legs tho thats why my new routine hits them 2x a week. We only have 1 squat rack in my gym and i prob spent a good 35 min in their front and back squatting. All those curl squat rack guys hate me
    4) DAMNNNNNNNN! on the tuna! wish i liked the stuff its so good for you
    Gonna start eating cottage cheese before bed its basically the equivalent to casein protein. Slow digesting perfect be4 bed.
    Journal:
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  26. #26
    Foxtrot Uniform -Lucifer's Avatar
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    Awesome shoulder session, J. At least you are being honest.

    You don't do any rear delt work?
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  27. #27
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    Originally Posted by -Lucifer View Post
    Awesome shoulder session, J. At least you are being honest.

    You don't do any rear delt work?
    I normally do but by the time i was 5 shoulder exercises deep i realized im doing my new routine and i have to hit bis as well. I gotta start doing traps on my back day now. New routine has me so fuzzled up..ill figure it out eventually
    Journal:
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  28. #28
    'Defiant to Injuries' Ironlife's Avatar
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    Hey jrahe, check out the calf thread 2nd page good lulzs.
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~

  29. #29
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    4-8-10: Back

    Originally Posted by Ironlife View Post
    Hey jrahe, check out the calf thread 2nd page good lulzs.
    damn i thought you were talking about your sticky and read the whole 2nd page....there was no 'lulz' =\ ill look for it later might not be on the 2nd page tho.
    anyways back to business
    Deadlifts: 135x10 225x10 315x6 315x6
    T-bar Rows: (3) 45'sx12 (4) 45'sx10 (5) 45'sx8
    1 arm DB rows: 80x10 100x10 120x6
    Standing Cable Straight Arm Pulldowns ss w/ WG pullups: 100x12 120x10 150x8 (10 WG pullups after each set here)

    Comments: Forgot my chalk so i was forced to DL with sweaty hands being 85 outside here in New York it Sucked i couldnt get passed 315x6 with sweaty palms. Everything else i was decently satisfied with. Think i may max DL in 2 weeks.
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=130703993

  30. #30
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Jrahe42 View Post
    damn i thought you were talking about your sticky and read the whole 2nd page....there was no 'lulz' =\ ill look for it later might not be on the 2nd page tho.
    anyways back to business
    Deadlifts: 135x10 225x10 315x6 315x6
    T-bar Rows: (3) 45'sx12 (4) 45'sx10 (5) 45'sx8
    1 arm DB rows: 80x10 100x10 120x6
    Standing Cable Straight Arm Pulldowns ss w/ WG pullups: 100x12 120x10 150x8 (10 WG pullups after each set here)

    Comments: Forgot my chalk so i was forced to DL with sweaty hands being 85 outside here in New York it Sucked i couldnt get passed 315x6 with sweaty palms. Everything else i was decently satisfied with. Think i may max DL in 2 weeks.
    What a dam nice session!

    That was amazing mate,

    - Wide grip pull ups amazing strength!
    - Every lift is done with enormous weight as well
    - How long did that session take?
    - How are you feeling afterwards mate?
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~

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