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  1. #8881
    ~~MsFit~~ Lou1se's Avatar
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    Flex I can't believe your journal has 4 stars :/
    The world is full of nice people. If you can't find one, be one.

  2. #8882
    Banned -=FLEX=-'s Avatar
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    Originally Posted by Lou1se View Post
    Flex I can't believe your journal has 4 stars :/
    Haters gonna hate.

  3. #8883
    Banned -=FLEX=-'s Avatar
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    Back & Traps

    Had another solid back session today; forced myself to do some more weight on the pulldowns, getting 3 sets of 5 at 240, which is only one plate less than the whole stack. Best I've ever done previously at this weight is 3 measly reps.

    Rest of the workout was pretty much a carbon copy of last week; and I'm more than OK with that.

    Close Grip Pulldowns

    160 x 12

    220 x 6
    220 x 6

    230 x 6

    240 x 5
    240 x 5
    240 x 5


    220 x 6
    220 x 6

    Freemotion Lift Single Arm Cable Shrugs

    200 x 10
    200 x 10
    200 x 10
    200 x 10
    200 x 10
    200 x 10

    ^^^ Whole Stack

    Seated Close Grip Cable Rows

    240 x 8

    285 x 6
    285 x 6
    290 x 6
    290 x 6
    295 x 6
    295 x 6

    ^^^ This machine pisses me off; it's never been set up properly. Too much friction. Not smooth at all. Did OK considering...


    Chest Supported T-Bar Rows

    135 x 8

    180 x 6
    180 x 6
    180 x 6
    180 x 6
    180 x 6
    180 x 6

    LifeFitness Standing Calf Machine Shrugs

    370 x 10
    370 x 10
    370 x 10
    370 x 10
    370 x 10

    Wide Grip Pulldowns - Behind Head

    140 x 8
    140 x 8
    140 x 8
    140 x 8
    140 x 8

    That's it.

    Delts & Triceps tomorrow.

    -=FLEX=-

  4. #8884
    Registered User marquettedomino's Avatar
    Join Date: Nov 2011
    Location: Waukesha, Wisconsin, United States
    Age: 39
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    Originally Posted by -=FLEX=- View Post
    Back & Traps

    Had another solid back session today; forced myself to do some more weight on the pulldowns, getting 3 sets of 5 at 240, which is only one plate less than the whole stack. Best I've ever done previously at this weight is 3 measly reps.

    Rest of the workout was pretty much a carbon copy of last week; and I'm more than OK with that.

    Close Grip Pulldowns

    160 x 12

    220 x 6
    220 x 6

    230 x 6

    240 x 5
    240 x 5
    240 x 5


    220 x 6
    220 x 6

    Freemotion Lift Single Arm Cable Shrugs

    200 x 10
    200 x 10
    200 x 10
    200 x 10
    200 x 10
    200 x 10

    ^^^ Whole Stack

    Seated Close Grip Cable Rows

    240 x 8

    285 x 6
    285 x 6
    290 x 6
    290 x 6
    295 x 6
    295 x 6

    ^^^ This machine pisses me off; it's never been set up properly. Too much friction. Not smooth at all. Did OK considering...


    Chest Supported T-Bar Rows

    135 x 8

    180 x 6
    180 x 6
    180 x 6
    180 x 6
    180 x 6
    180 x 6

    LifeFitness Standing Calf Machine Shrugs

    370 x 10
    370 x 10
    370 x 10
    370 x 10
    370 x 10

    Wide Grip Pulldowns - Behind Head

    140 x 8
    140 x 8
    140 x 8
    140 x 8
    140 x 8

    That's it.

    Delts & Triceps tomorrow.

    -=FLEX=-
    Damn Flex strong like bull......lol SRS good stuff.

    Your gona hit 30k posts today. early congrats
    My Journal http://forum.bodybuilding.com/showthread.php?t=149731473

  5. #8885
    Original Amazon mmater's Avatar
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    30,000 posts?!!??! You are either really cool or have been bored for way too long. The verdict is still out.
    "There's something about a heavy weight that makes a body not want to get under it. Part of the fun of weightlifting is rousing one's spirit and getting under a heavy weight in spite of one's more sensible survival instincts." -Stenn

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  6. #8886
    Meathead drudixon's Avatar
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    Originally Posted by mmater View Post
    30,000 posts?!!??! You are either really cool or have been bored for way too long. The verdict is still out.
    I wonder what it'd be if he didn't get banned so much....

    Good workout Jim. Bet the back's feeling full today.

  7. #8887
    Deus Ex Machina MatTheCur's Avatar
    Join Date: Dec 2010
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    Originally Posted by mmater View Post
    The GHR is kinda tricky.You should Definitely use a tutorial for first-timers. I have used it a few times and honestly I do not like it one bit. I would just rather use a 45-degree back extension setup. Crossfitter will use it also for situps and that just crushes my tailbone and lower spine. All around a piece of equipment that can be done without, IMO.
    Personal opinion/preference, naturally... The glute/ham raise is probably the best assistance exercise for the posterior chain.

    http://www.t-nation.com/free_online_...se_from_a_to_z

    AKA: If you want MOAR squat butt, great hamstrings, stronger knees, better calves, etc., do GHRs.
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  8. #8888
    Banned -=FLEX=-'s Avatar
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    Originally Posted by marquettedomino View Post
    Damn Flex strong like bull......lol SRS good stuff.
    Thank you sir.

    Originally Posted by marquettedomino View Post
    Your gona hit 30k posts today. early congrats
    I dunno if that really deserves a congrats....condolences maybe?

    Originally Posted by mmater View Post
    30,000 posts?!!??! You are either really cool or have been bored for way too long. The verdict is still out.
    lolz

    I take a lot of flack for my post count. But it's not hard really. A dozen or so journals (was following 25+ at one point - used to take me at least an hour daily to visit/comment in all of them), and few chat threads, plus random posts here and there.

    Also I has no friends and I don't watch TV. So my forums are pretty much my nightly entertainment.

    Originally Posted by drudixon View Post
    I wonder what it'd be if he didn't get banned so much....
    lmao

    Originally Posted by drudixon View Post
    Good workout Jim. Bet the back's feeling full today.
    Feeling thick, tight, solid. Would've got Lisa to take a pic when I got home from the gym but no time. Maybe some progress pics this weekend...

    Hovering around 240 these days.

  9. #8889
    Mr Flexy's Happy Protégé LisaSkinnoble's Avatar
    Join Date: Feb 2010
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    You're getting stronger and stronger and stronger. Very good work!
    No drama: You know where we are.

    Hello and welcome to our newest member jackbauer.

  10. #8890
    Never enough bacon pharty's Avatar
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    Originally Posted by thehobbes View Post
    I am 85% sure we have one of those but I need to youtube how to do it, it's like 3ft off the ground and I have no idea how to use it, would probably get stuck dangling by one leg.
    YOU DO??? We only have this, I think


    Awesome work as always Mr. Flex!
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  11. #8891
    me>you ArchAngel'73's Avatar
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    That CGP stack has your name written all over it next session.

  12. #8892
    Banned -=FLEX=-'s Avatar
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    Originally Posted by LisaSkinnoble View Post
    You're getting stronger and stronger and stronger. Very good work!
    Originally Posted by pharty View Post
    Awesome work as always Mr. Flex!
    Thanks ladies.

    Originally Posted by ArchAngel'73 View Post
    That CGP stack has your name written all over it next session.
    Pretty sure I have to at least try it, Bri.

  13. #8893
    Maximum Ham thehobbes's Avatar
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    Nice work FLEX, looks like you're maxing out the whole stack on a lot of things these days.

    Originally Posted by pharty View Post
    YOU DO??? We only have this, I think
    Yep we have this:

    Current PRs:
    Bench Press: 190x1
    OHP: 105x4
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    Back Squats: 250x1

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  14. #8894
    Banned -=FLEX=-'s Avatar
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    Originally Posted by thehobbes View Post
    Nice work FLEX, looks like you're maxing out the whole stack on a lot of things these days.
    Thanks hammy; other than bench press and shoulder press I am very happy with my lifts and very happy with my muscle development.


  15. #8895
    ProMera Swoosh swooshie's Avatar
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    Happy Thanksgiv .......... oh wait, you're Canadian ........

    Happy Tomorrow is Thursday, Flex
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  16. #8896
    Registered User Korr's Avatar
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    Originally Posted by -=FLEX=- View Post
    Feeling thick, tight, solid. Would've got Lisa to take a pic when I got home from the gym but no time. Maybe some progress pics this weekend...

    Hovering around 240 these days.
    You still cutting......or?

    Originally Posted by ArchAngel'73 View Post
    That CGP stack has your name written all over it next session.
    CGP? Please enlighten for those of us unaware.
    -----------------

    My workout journal

    http://forum.bodybuilding.com/showthread.php?t=149407593&p=974262743&posted=1#post974262743

  17. #8897
    ~~MsFit~~ Lou1se's Avatar
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    Originally Posted by -=FLEX=- View Post
    Thanks hammy; other than bench press and shoulder press I am very happy with my lifts and very happy with my muscle development.

    Chest and shoulders are your weak points huh? KIDDING!! lol

    Nice work generally and wtg on the Pulldowns!
    The world is full of nice people. If you can't find one, be one.

  18. #8898
    Banned -=FLEX=-'s Avatar
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    Delts & Triceps

    Barbell presses were not great today, but I made up for that on the dumbbell presses by making some meagre improvement.

    Triceps work was good.

    Rear Delts - Reverse Cable Flyes

    40 x 12
    40 x 12
    40 x 12
    40 x 12

    Seated Barbell Press - Behind Head

    95 x 12
    115 x 10
    135 x 8
    155 x 3
    155 x 3
    155 x 3
    165 x 2
    175 x 1
    175 x 1
    175 x 1
    155 x 3
    135 x 5

    Seated Dumbbell Press

    70 x 5
    70 x 6
    70 x 6

    75 x 5
    75 x 5
    75 x 5

    80 x 3
    80 x 3
    80 x 3

    Tricep Pressdowns

    200 x 8
    200 x 8
    200 x 8
    200 x 7
    200 x 7
    200 x 7

    LifeFitness Seated Tricep Press

    230 x 8
    230 x 8
    230 x 8
    230 x 8
    230 x 8

    That's it.

    Deadlifts tomorrow.

    Happy Thanksgiving to my American friends.

    -=FLEX=-

  19. #8899
    Banned -=FLEX=-'s Avatar
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    Originally Posted by swooshie View Post
    Happy Thanksgiv .......... oh wait, you're Canadian ........

    Happy Tomorrow is Thursday, Flex
    Happy Thanksgiving, sw00sh

    Originally Posted by Korr View Post
    You still cutting......or?
    Not even close.

    Originally Posted by Korr View Post
    CGP? Please enlighten for those of us unaware.
    Close Grip Pulldowns

    Originally Posted by Lou1se View Post
    Chest and shoulders are your weak points huh?
    True story.

    Originally Posted by Lou1se View Post
    Nice work generally and wtg on the Pulldowns!
    Thanks Louise.

  20. #8900
    Meathead drudixon's Avatar
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    Good workout. The 175 x 1 shoulder press is awesome. What's your PR on that?

    Y'all should come down to the states next year for some Turkey on Thanksgiving. You and Lisa are welcome in Atlanta any time. It was 70 here yesterday. Not going to ask what it is there today....

  21. #8901
    Banned -=FLEX=-'s Avatar
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    Originally Posted by drudixon View Post
    Good workout. The 175 x 1 shoulder press is awesome. What's your PR on that?
    Since I started training again: 180 for a single; got that last week and once back in the spring.

    Lifetime is somewhere around 300; I forget exactly. I was a junkie for this exercise when I was young. Nothing like repping the hell out of 225 BTN Press and watching people's jaws drop.

    Originally Posted by drudixon View Post
    Y'all should come down to the states next year for some Turkey on Thanksgiving. You and Lisa are welcome in Atlanta any time. It was 70 here yesterday. Not going to ask what it is there today....
    Going up to 55 today here. Not bad.


  22. #8902
    ProMera Swoosh swooshie's Avatar
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    Originally Posted by Lou1se View Post
    Flex I can't believe your journal has 4 stars :/
    Say wut???? I just gave you five stars, Flex .... just so you know
    The stronger she got, the stronger she got


    TEAM AMAZON~ Sisterhood of Iron


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  23. #8903
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    Originally Posted by swooshie View Post
    Say wut???? I just gave you five stars, Flex .... just so you know
    Thanks sw00shie

  24. #8904
    Original Amazon mmater's Avatar
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    Originally Posted by MatTheCur View Post
    Personal opinion/preference, naturally... The glute/ham raise is probably the best assistance exercise for the posterior chain.

    http://www.t-nation.com/free_online_...se_from_a_to_z

    AKA: If you want MOAR squat butt, great hamstrings, stronger knees, better calves, etc., do GHRs.
    Yep, I have already read that article (I visit that site daily). using the GHR as it's name is defined is great. My body structure "fits" better in a 45-degree back extension machine. Its mainly for sit-ups (as I see in my gym all the time) is what my tailbone will not tolerate. I don't doubt it's effectiveness, just a tool I prefer not to use.
    "There's something about a heavy weight that makes a body not want to get under it. Part of the fun of weightlifting is rousing one's spirit and getting under a heavy weight in spite of one's more sensible survival instincts." -Stenn

    "Conditioning prepares you for battle. Cardio makes you really good at running slowly away." -Chris Shugart.

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  25. #8905
    Original Amazon mmater's Avatar
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    Nice turkey day workout!!!!
    "There's something about a heavy weight that makes a body not want to get under it. Part of the fun of weightlifting is rousing one's spirit and getting under a heavy weight in spite of one's more sensible survival instincts." -Stenn

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  26. #8906
    me>you ArchAngel'73's Avatar
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    Y the rear delts 1st?
    Don't they negatively impact your pressing? -never done it that way, I'm curious.

  27. #8907
    Maximum Ham thehobbes's Avatar
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    Nice DB pressing!
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  28. #8908
    Banned -=FLEX=-'s Avatar
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    Power Friday

    Last week was pretty goddam epic and I honestly didn't know how I was going to do better this week; but somehow I managed.

    Added a rep @ 455 and 475 on the deads and added 10 lbs to the top set, getting a new strapless PR @ 535.

    Also added a couple reps on the top 2 sets on leg press.

    HOLY HELL

    teh d34dZ

    Chalk Only:

    135 x 8
    225 x 6
    275 x 6
    315 x 6
    365 x 6
    405 x 6
    435 x 3

    Belt & Chalk Only:

    455 x 3 (+1)
    475 x 3 (+1)

    535 x 1 PR (no vid) (+10lbs)

    455 x 3

    Only one back-off set today; I was spent on these.


    Leg Press

    (includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)

    All reps on all sets slow, controlled, and right to the backstop.

    480 x 10
    570 x 10
    660 x 10
    750 x 10
    840 x 10
    930 x 10 (+2 reps)

    1,020 x 10 (+2 reps)

    And out of time.

    Trained all 5 days this week so no lifting this weekend.

    Happy Friday, kids.

    -=FLEX=-


    Also; vid of 475 x 3 DL is uploading

  29. #8909
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  30. #8910
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    Thumbs up

    Mirin deads. Damn.
    Where the mind goes the body follows.

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