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  1. #91
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    February 16th, 2011 - Session#: 73

    Week 1 Workout 2
    Weight: 173.4 lbs
    Time: 1 hour
    Squat
    Warmup: Bx5,135x5, 190x5, 205x5B, 220x3B
    205x5B
    235x5B
    270x5B <- 5th sorta sucked on depth. 3rd also. It was definitely more of a psychological thing than physical, I could do it, I just was worried.
    Rack Pulls
    3x335x5 <-gonna add more ROM to these next time.
    Front Squats
    3xBarx10
    Conditioning
    A bunch of boxing
    Workout Notes
    Great workout, wish I hadn't chickened out though.
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  2. #92
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    February 17th, 2011 - Session#:74

    Week 1 Workout 3
    Weight: 173 lbs
    Time: 1 hour 10 mins
    Bench Press
    *Warmup*: Bx5, 125x5, 135x5, 150x3
    135x5
    160x5
    180x5 <- good, but didn't touch on the last two.
    Dumbbell Bench Press
    2x55x10
    2x60x10 <-should be doing 3 sets of 60 or even 4 next week
    Chinups
    This time: 50
    10,8,5,5,5,5,4,4,4
    Rope Pushdown
    3x80x10
    90x10
    Conditioning
    Walking
    Notes: Workout Notes
    Bonus: External Rotations
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  3. #93
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    February 22nd, 2011 - Session#:75

    Week 1 Workout 4
    Weight: 173.6 lbs
    Time: N/A
    Deadlift
    *Warmup*: Bx5, 220x5B, 240x5B, 260x3B
    240lb/108kgx5B
    275lb/125kgx5B
    315lb/143kgx5B
    Glute Ham Raise
    skipped
    Leg Press
    skipped
    Hanging Leg Raises
    skipped
    Conditioning
    None
    Notes: Workout Notes
    No time, just got in and got out.
    -Aaron


    February 25th, 2011 - Session#: 76

    Week 2 Workout 1
    Weight: N/A
    Time: 1 hour
    Military Press
    Warmup: Bx8, 70x5, 75x5, 80x3
    80x3
    90x3
    100x8
    Incline Bench Press
    2x125x5
    130x5
    Bent-Over Rows (Pendlay style)
    3x145x6
    Weighted Dips
    This time: 20
    6,5,5,4 <-right shoulder feels like it's taking a beating
    Conditioning
    A little boxing
    Notes: Great workout.
    Good workout, even though I'm working through a cold right now.

    Bonus: External Rotations
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  4. #94
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    March 1st, 2011 - Session#: 77

    Week 2 Workout 2
    Weight: 173 lbs
    Time: 35 mins
    Squat
    Warmup: Bx5,135x5, 190x5, 205x5B, 220x3B
    220x3B
    250x3B
    285x1.5B <- wow I just failed there.
    extra form work
    Rack Pulls
    skipped
    Front Squats
    3xBarx10
    Conditioning
    Walking
    Workout Notes
    Poor workout, wish I had done better.
    -Aaron


    March 2nd, 2011 - Session#:78

    Week 2 Workout 3
    Weight: 174.6 lbs
    Time: 1 hour 25 mins
    Bench Press
    *Warmup*: Bx5, 125x5, 135x5, 150x3
    150x3
    170x3
    190x3
    Bonus form work: 135x7
    Dumbbell Bench Press
    55x10
    3x60x10
    Chinups
    This time: 55
    10,8,5,5,4,5,5,5,3,5
    Rope Pushdown
    2x80x10
    90x10
    90x6+extra
    Conditioning
    Walking + some fun with Waiters Walks, Cross Walks and Farmer's Walks
    Notes: Workout Notes
    I need to work on my bench form. I believe my setup is quite good, though I need to work on staying tight through the movement, maintaining that tightness and control, and exploding the bar up so to speak.
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  5. #95
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    March 5th, 2011 - Session#:79

    Week 2 Workout 4
    Weight: 172.8 lbs
    Time: N/A
    Deadlift
    *Warmup*: Bx5, 220x5B, 240x5B, 260x3B
    260lb/117kgx3B
    295lb/134kgx3B
    330lb/150kgx3B
    Glute Ham Raise
    3xBWx10
    Leg Press
    skipped
    Hanging Leg Raises
    2x10
    Conditioning
    None
    Notes: Workout Notes
    No time, just got in and got out.
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  6. #96
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    March 7th, 2011 - Session#: 80

    Week 3 Workout 1
    Weight: 174.8
    Time: 50 mins
    Military Press
    Warmup: Bx8, 70x5, 75x5, 80x3
    85x5
    95x3
    105x4
    Incline Bench Press
    2x125x5
    130x5
    Bent-Over Rows (Pendlay style)
    3x145x6
    Weighted Dips
    This time: 26
    6,6,5,5,4
    Conditioning
    Some farmers walks, along with some random stuff. (chinups, pushups, rope pushdowns, etc)
    Notes: Great workout.
    Bonus: Bat Wings
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  7. #97
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    March 9th, 2011 - Session#: 81

    Week 3 Workout 2
    Weight: 175.6 lbs
    Time: 1 hour
    Squat
    Warmup: Bx5,135x5, 190x5, 205x5B, 220x3B
    235x5B
    270x3B
    300x1B <- depth sucked, I could've done better.
    Rack Pulls
    2x335x5
    365x5 <-I'll increase ROM next time.
    Front Squats
    2xBarx10
    65x10
    Conditioning
    a little boxing, some farmers walks, random stuff.
    Workout Notes
    Good workout
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  8. #98
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    March 12th, 2011 - Session#:82

    Week 3 Workout 3
    Weight: 176.2 lbs
    Time: 30 mins
    Bench Press
    *Warmup*: Bx5, 125x5, 135x5, 150x3
    160x5
    180x3
    200x1
    Dumbbell Bench Press
    3x60x10
    Chinups
    This time: skipped
    Rope Pushdown
    3x90x10 barely got the last set
    Conditioning
    Walking
    Notes: Workout Notes
    Didn't have much time today :/
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  9. #99
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    March 14th, 2011 - Session#:83

    Week 3 Workout 4
    Weight: 173.2 lbs
    Time: N/A
    Deadlift
    *Warmup*: Bx5, 220x5B, 240x5B, 260x3B
    275lb/125kgx5B
    315lb/143kgx3B
    350lb/159kgx1B
    Glute Ham Raise
    3xBWx10
    Leg Press
    2x380x10
    270x20
    Hanging Leg Raises
    BWx10
    BWx15
    Conditioning
    None
    Notes: Workout Notes
    Made up complex of KB Jerks, Suitcase Walks, Sandbag carries, Pushups, Chin-ups, Farmer's Walks.
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  10. #100
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    March 18th, 2011 - Session#: 84

    Week 4 Workout 1
    Weight: 175 lbs
    Time: 1 hour
    Military Press
    Warmup: Bx8,
    70x5
    75x5
    80x5
    Mobility work & Foam Rolling
    Conditioning
    A bunch of jogging, waiter walks, farmers walks, sandbag carries, ropes.
    Notes: Meh. Deload week has begun.
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  11. #101
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    March 19th, 2011 - Session#: 85

    Week 4 Workout 2
    Weight: 175 lbs
    Time: N/A
    Squat
    Warmup: Bx5,135x5
    190x5, 205x5B, 220x5B
    Conditioning
    A medley of Boxing, KB Jerk, Pushups, Farmer's Walk, sled, and Chinups.
    Workout Notes
    Good workout
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  12. #102
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    March 21th, 2011 - Session#:86

    Week 4 Workout 3
    Weight: 175 lbs
    Time: N/A
    Bench Press
    *Warmup*: Bx5
    125x5, 135x5, 150x5
    Rope Pushdown
    80x10
    2x90x10
    Conditioning
    Walking
    Notes: Workout Notes
    4 min jog, suitcase walks, Ropes, Farmer's Walk, Tire Flips
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  13. #103
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    March 22nd, 2011 - Session#:87

    Week 4 Workout 4
    Weight: N/A
    Time: N/A
    Deadlift
    *Warmup*: Bx5
    220x5B, 240x5B, 260x5B
    Conditioning
    Run, rope, waiter walk, farmer walk, tire flip, etc
    Notes: Workout Notes
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  14. #104
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    March 24th, 2011 - Session#: 88

    Week 1 Workout 1
    Weight: 174.4 lbs
    Time: 50 mins
    Military Press
    Warmup: Bx8, 70x5, 75x5, 80x3
    75x5
    90x5
    100x5
    Incline Bench Press
    125x5
    2x130x5
    Power Cleans working on form, its been over a year since I've done any sort of clean or snatch movement by my memory.
    2x30kgx5
    Weighted Dips
    This time: 28
    8,6,6,8
    Conditioning
    None
    Notes: Great workout.
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
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    So I'm closing this log, if anyone would like to keep up with me, you can catch it here: http://muscleandbrawn.com/forums/tra...firmum-13.html
    or here http://onpump.blogspot.com/

    Thanks for your support everyone!
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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