seated shoulder press
135x5
185x5
225x4
275x4
(spot on 315, drop set)
315x9 225x8 135x12
dips
bw + 45lbs x 10x10
side lateral
20x10
30x10
40x10
50x10
60x10
80x5
30x30
face pull
5x?
rear delt fly
5x?
cable curl
4x?
preacher curl strict
20x10
30x10
40x5
50x5
(didnt feel good)
preacher curl machine
you know what, **** it
xxx?X?X?X??X??X
/biceps
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01-18-2011, 06:14 PM #2251
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01-18-2011, 06:15 PM #2252
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01-18-2011, 06:19 PM #2253
Is the shoulder press on a Smith?
637/390tng/615 - belt/wraps, best gym lifts.
600/370/600 - best competition lifts.
575/330/560 - best competition lifts at 181 raw.
"I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." - 1 Cor 9:27
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01-18-2011, 06:21 PM #2254
its free weight
slight incline in the chair, and the spot was from my big strong ass brother so he helped a ton
i never use spotted reps in my training so i didnt know what to use, in the future i think il do a few reps on my own and then get a few reps spotted.
i really dont think i can rep 315 on my own, but i might have done 275x8ish reps on my own
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01-18-2011, 06:25 PM #2255
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01-18-2011, 06:32 PM #2256
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01-18-2011, 07:37 PM #2257
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01-19-2011, 06:57 PM #2258
thanks man
i been pigging out latley on food so im keeping my volume really high on awesome lifts
leg extension
4x?
squat (first time in forever, first time training legs in like 3 weeks too... lame i know)
135x5
225x3
315x3
365x1
405x1
455x1
495x1
all reps pausing in the bottom, beltless, the 495 was easy, i coulda dont like a 550 beltless pause squat lol
so my squat is still strong, i think im gonna be able to start working with it again
saftey squat bar goodmorning
115x10
155x10
205x10
245x10
pulldown to sternum with wide neutral grip bar
10x?
there has been a pro bber at my gym for the past 2 days, training some girl every time im there, seeing a pro bber in person it gives me a realistic idea of what it takes to be a pro bber, and to be honest i could really see my self being his size. of course he is shorter than me and we have different genetics, but i think i can get as big as he is.
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01-20-2011, 06:20 PM #2259
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01-21-2011, 05:31 PM #2260
thanks man, i weigh about 355lbs when i do the dips, my best ever was 10x10 at 365+lbs, so im basically as strong as ever on them
barbell incline i think im going to try and do 245 for 10 sets of 10ish, i dont know how strong iam with heavy weight.
basically on squats im just happy that i can do them, if i never got that strong again i would still be happy to mess with 400-500lbs from time to time. but basically im thinking il just do what i always do, and if i dont feel injury prone il probably get really strong again pretty fast.
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01-21-2011, 06:52 PM #2261
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01-22-2011, 08:46 PM #2262
lol thanks man
feeling weak today from lots of drinking/smoking stuff
incline pause bench
350x1
dumbell shoulder press
100'sx14
single arm overhead extensions
20x10
30x10
40x10
50x12
ez bar oh extensions
65x3x20-30
pushdown
stack x 3x?
side lateral
55x10x10
****ty workout.. didnt feel strong today
i dont know what to think about incline bench, it feels injury prone.
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01-22-2011, 08:48 PM #2263
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01-23-2011, 06:02 AM #2264
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01-24-2011, 03:01 PM #2265
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01-25-2011, 11:20 PM #2266
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01-25-2011, 11:52 PM #2267
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01-26-2011, 07:44 PM #2268
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01-27-2011, 08:33 PM #2269
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01-28-2011, 04:32 AM #2270
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01-28-2011, 05:28 PM #2271
il get some vids of some stuff some time, havent felt like anything was impressive enough on its own to be on video
pause bench
135x10
225x5
315x4
350x9 (WOOO)
2 board pause
365x8
hammer incline
135x10
225x10
275x10
315x10
365x8
dips
mex10
45x10
70x5
90x10 (pr)
400lb gym weight x 10 dip
side lateral superset military press
185x10 30x20
185x10 30x20
bench has gone up, fudge yeahh
wont be long and il be significantly stronger than ever on bench
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01-28-2011, 05:31 PM #2272
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01-28-2011, 05:34 PM #2273
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01-28-2011, 05:41 PM #2274
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01-28-2011, 05:49 PM #2275
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01-28-2011, 07:46 PM #2276
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01-29-2011, 08:57 AM #2277
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01-29-2011, 11:39 AM #2278
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01-29-2011, 12:15 PM #2279
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01-29-2011, 12:54 PM #2280
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