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  1. #391
    Registered User Tifflex's Avatar
    Join Date: Feb 2007
    Location: Georgia, United States
    Age: 42
    Stats: 5'7", 158 lbs
    Posts: 14,082
    BodyPoints: 23457
    Rep Power: 30632
    Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000)
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    Shoulders/Arms Hypertrophy 1/18

    DB Shoulder Presses
    25x8
    25x8
    25x8

    DB Side Lateral Raises one arm at a time
    20x10
    20x10
    20x10

    Face Pulls
    100x10
    100x10
    100x10

    Upright Rows (EZ)
    40x10
    40x10

    EZ Preacher Curls
    40x10
    40x10
    40x10

    Hammer Curls
    20x15
    25x12
    25x13

    DB OH Ext standing
    35x10
    40x10
    45x10

    Pressdowns
    100x13
    100x17
    Genshai
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  2. #392
    Registered User Tifflex's Avatar
    Join Date: Feb 2007
    Location: Georgia, United States
    Age: 42
    Stats: 5'7", 158 lbs
    Posts: 14,082
    BodyPoints: 23457
    Rep Power: 30632
    Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000)
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    Rest Day

    Deadlifts
    135x10
    135x10
    135x10
    135x10
    135x10
    135x10
    135x10
    135x10
    135x10
    135x10

    Squats
    135x5
    135x5
    135x5
    135x5
    135x5

    Cardio
    20 min LISS
    .
    .
    .
    Training took 58 minutes to cmplete. I was supposed to rest, but I felt lazy not doing anything. I was inspired by a member who did 100 reps @ BW+10#, 50 reps @ BW, 16 reps BW-10#.

    Hmmm; it's going to hurt.
    Genshai
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  3. #393
    Registered User Tifflex's Avatar
    Join Date: Feb 2007
    Location: Georgia, United States
    Age: 42
    Stats: 5'7", 158 lbs
    Posts: 14,082
    BodyPoints: 23457
    Rep Power: 30632
    Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000)
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    Upper Body Power

    Back skipped

    Flat BB Press ME
    45x12
    75x5
    95x5
    135x5
    155x3
    175x3
    185x2

    Inc DB Flies
    30x10
    30x10

    Standing OH Presses
    65x6
    85x5
    85x5
    45x8

    DB Side Lateral Raises
    25x8
    20x10

    Alt Db Curls
    30x8
    35x8
    40x6
    35x8

    CGBP
    135x6
    135x6
    135x6

    Cardio
    5 min warm up
    9 min HIIT
    21 min LISS
    .
    .
    .
    Training took a little over an hour to complete. I skipped back exercises and I was pretty sore from deadlifts. I am pleased that my shoulder did not hold me back today. Each workout, I spend a few minutes warming up delts with a a few light exercises and stretching. I am also careful with form.

    I forgot to add that I dropped another 1.2lbs. I'll wait another week to make changes as I prefer to lose 1.4-1.8 per week. If I make a change it will be very small (i.e. drop 5-10g of carbs).

    Happy Monday!
    Genshai
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  4. #394
    Registered User Tifflex's Avatar
    Join Date: Feb 2007
    Location: Georgia, United States
    Age: 42
    Stats: 5'7", 158 lbs
    Posts: 14,082
    BodyPoints: 23457
    Rep Power: 30632
    Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000)
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    Lower Body

    Leg Presses PWO
    4ppsx8
    4ppsx8
    5ppsx8
    6ppsx5
    6ppsx6

    Good Mornings
    95x5
    95x5
    95x5

    DB Leg Curls
    15x8
    15x6

    LP Calves PWO
    4ppsx8
    4ppsx8
    5ppsx6


    Seated Calves
    130x8
    130x8
    Genshai
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  5. #395
    Registered User Tifflex's Avatar
    Join Date: Feb 2007
    Location: Georgia, United States
    Age: 42
    Stats: 5'7", 158 lbs
    Posts: 14,082
    BodyPoints: 23457
    Rep Power: 30632
    Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000)
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    Another epic bump...

    It's been over a month since my last update. Training has been going well; I just haven't made time to update the journal. I will update with the last two weeks of training. I'll visit other journals over the weekend.

    I am still running PHAT as my body responds well to it. I sub the power exercises every 2-3 weeks as it's difficult to max out each week using the same exercises.

    Training updates coming up...
    Genshai
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  6. #396
    Banned -=FLEX=-'s Avatar
    Join Date: Jan 2010
    Stats: 5'10", 265 lbs
    Posts: 37,455
    Rep Power: 0
    -=FLEX=- has a brilliant future. Third best rank! (+40000) -=FLEX=- has a brilliant future. Third best rank! (+40000) -=FLEX=- has a brilliant future. Third best rank! (+40000) -=FLEX=- has a brilliant future. Third best rank! (+40000) -=FLEX=- has a brilliant future. Third best rank! (+40000) -=FLEX=- has a brilliant future. Third best rank! (+40000) -=FLEX=- has a brilliant future. Third best rank! (+40000) -=FLEX=- has a brilliant future. Third best rank! (+40000) -=FLEX=- has a brilliant future. Third best rank! (+40000) -=FLEX=- has a brilliant future. Third best rank! (+40000) -=FLEX=- has a brilliant future. Third best rank! (+40000)
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    Originally Posted by Tifflex View Post

    Training updates coming up...
    w00t!!!!!!!!!

    In for updates Tiff!
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  7. #397
    Registered User Tifflex's Avatar
    Join Date: Feb 2007
    Location: Georgia, United States
    Age: 42
    Stats: 5'7", 158 lbs
    Posts: 14,082
    BodyPoints: 23457
    Rep Power: 30632
    Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000)
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    Upper Body Power

    BB Bentover Rows
    45x8
    95x5
    135x5
    185x2
    185x2

    Chins
    1,1,1

    Lat Pulldowns
    140x8
    140x8

    Flat BB Presses
    135x4
    155x3
    155x5

    Cable Cross overs
    20x10
    25x10

    DB Shoulder Presses shoulder is almost 100%
    25x8
    30x8

    Face Pulls
    100x12
    100x12

    EZ Bar Curls
    40x10
    50x10
    60x8
    60x8
    60x8

    DB OH Ext
    55x7
    55x7

    DB Side Lateral Raises run the rack
    20x10, 15x10, 10x10, 5x10, 2.5x10
    25x8, 20x8, 15x8, 10x8, 5x8, 2.5x8
    .
    .
    .
    Training took a little over an hour to complete. I need back off the weight on BB Rows as I was a bit aggressive.
    Genshai
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  8. #398
    Registered User Tifflex's Avatar
    Join Date: Feb 2007
    Location: Georgia, United States
    Age: 42
    Stats: 5'7", 158 lbs
    Posts: 14,082
    BodyPoints: 23457
    Rep Power: 30632
    Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000)
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    Lower Body Power

    Deadlifts
    135x5
    185x5
    235x3
    255x0
    255x0

    Hack Squats PWO
    1 pps x10
    2 pps x10
    3 pps x7

    Leg Presses PWO
    6 pps x10
    6 pps x10

    SLDL
    185x10
    185x10
    185x10

    Lying Leg Curls
    100x8
    100x8

    LP Calves PWO
    5 pps x8
    5 pps x8
    5 pps x10

    Seated Calves
    130x10
    130x10
    .
    .
    .
    Completed training in about 50 minutes. I had increases on quad exercises and SLDLs; deadlifts continue to be challenging as I failed at a weight I'd gotten before.
    Genshai
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  9. #399
    Registered User Tifflex's Avatar
    Join Date: Feb 2007
    Location: Georgia, United States
    Age: 42
    Stats: 5'7", 158 lbs
    Posts: 14,082
    BodyPoints: 23457
    Rep Power: 30632
    Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000)
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    Back/Shoulders Hypertrophy

    Pendlay Rows Dynamic Effort
    95x8
    115x8
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3

    Seated Rows
    100x10
    100x10
    100x10

    DB Rows
    65x12
    65x12

    CG Pulldowns
    85x20
    85x15

    OH Presses
    45x12
    65x8
    85x6
    75x7
    75x6

    Upright Rows
    40x12
    40x12

    DB Side Lateral Raises
    15x8
    15x20
    15x20
    .
    .
    .
    Lower Body Hypertrophy

    Squats DE
    95x3
    115x3
    135x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3

    Leg Presses PWO
    6 pps x10
    7 pps x7
    7 pps x8

    Romanian Deadlifts
    45x12
    145x10
    145x8
    145x8

    LP Calves PWO
    4 pps x12
    4 pps x10
    4 pps x12
    4 pps x12

    Seated Calves
    105x14
    105x12
    105x16
    .
    .
    .
    Chest/Arms Hypertrophy

    Flat DB Presses DE
    30x10
    40x8
    45x3
    45x3
    45x3
    45x3
    45x3
    45x3

    Inc BB Presses
    105x8
    105x10
    105x8

    Cable Flyes
    15x20
    20x20

    DB Conc Curls
    15x20
    15x20

    Spider Curls
    30x15
    30x15

    DB OH Ext
    40x12
    50x8

    Rope Pressdowns
    70x12
    70x10

    Kickbacks
    15x15
    15x15

    This week's training will be posted tomorrow.
    Genshai
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  10. #400
    Registered User Tifflex's Avatar
    Join Date: Feb 2007
    Location: Georgia, United States
    Age: 42
    Stats: 5'7", 158 lbs
    Posts: 14,082
    BodyPoints: 23457
    Rep Power: 30632
    Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000)
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    Upper Body Power

    BB Rows
    45x8
    9x5
    135x5
    155x3
    155x3
    155x3

    Lat Pulls
    140x7
    140x8
    140x4

    Flat DB Presses
    60x5
    70x5
    80x5
    85x4

    OH Presses
    65x10
    85x6
    105x3
    95x5

    DB Lateral Raises
    20x12
    30x10 1 arm at a time
    35x7 1 arm at a time

    Face Pulls
    100x12
    100x12

    DB OH Ext
    40x10
    50x8
    55x7

    EZ Bar Curls
    40x8
    50x8
    60x6
    60x6
    .
    .
    .
    Training took exactly an hour to complete. I lowered the weight on barbell rows, compared to last time, in order to perfect form and feel the muscles working. I had a nice lat pump going on after the warm up sets.
    Genshai
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  11. #401
    Registered User Tifflex's Avatar
    Join Date: Feb 2007
    Location: Georgia, United States
    Age: 42
    Stats: 5'7", 158 lbs
    Posts: 14,082
    BodyPoints: 23457
    Rep Power: 30632
    Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000)
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    Lower Body Power

    Deadlifts
    135x5
    155x3
    185x3
    235x1
    235x0
    185x6

    Leg Presses PWO
    3 pps x10
    4 pps x10
    5 pps x10
    7 pps x10
    8 pps x6

    Good Mornings
    45x5
    65x5
    95x5
    115x5

    Seated Calves
    140x10
    140x9

    I had an early day at work, so training included the essentials. I am going to sub out deadlifts for squats as I haven't shown gains in the last few weeks.
    Genshai
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  12. #402
    No longer in denial Nikonguy's Avatar
    Join Date: Feb 2006
    Location: Florida, United States
    Age: 56
    Stats: 5'8", 216 lbs
    Posts: 11,354
    BodyPoints: 22119
    Rep Power: 21312
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    Thumbs up

    I see nothing new or exciting here, just the same old awesome work being put in.
    "The Internet is the first thing that humanity has built that humanity doesn't understand, the largest experiment in anarchy that we have ever had."
    Eric Schmidt
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  13. #403
    Registered User Tifflex's Avatar
    Join Date: Feb 2007
    Location: Georgia, United States
    Age: 42
    Stats: 5'7", 158 lbs
    Posts: 14,082
    BodyPoints: 23457
    Rep Power: 30632
    Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000) Tifflex has reached the pinnacle! Best possible rank! (+1000000)
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    Back/Shoulders Hypetrophy

    Pendlay Rows DE
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3

    Seated Rows
    100x12
    100x12
    100x12

    DB Rows
    70x12
    70x12

    OH Presses
    65x8
    85x6
    85x4
    75x8
    75x8

    DB Side Lateral Raises
    20x12
    20x12
    20x12

    Upright Rows
    30x10
    40x15
    40x15
    .
    .
    .
    Chest/Arms Hypertrophy

    Flat DB Presses DE
    50x3
    50x3
    50x3
    50x3
    50x3
    50x3

    Inc BB Presses
    95x8
    115x8
    125x8
    125x8

    EZ Preacher Curls
    30x8
    40x12
    50x9
    50x12
    50x9

    DB Conc Curls
    20x15
    25x10

    DB OH Ext
    45x8
    45x8
    45x8

    Pressdowns
    50x15
    57.5x10
    Genshai
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  14. #404
    Smolovian apprentice mharrislove's Avatar
    Join Date: Nov 2008
    Location: Washington, District Of Columbia, United States
    Age: 46
    Stats: 5'8", 185 lbs
    Posts: 7,569
    Rep Power: 25085
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    Originally Posted by Tifflex View Post

    Pendlay Rows
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    These can be a real test of the will. Good work!
    "First train the mind, then the body."


    Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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