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07-08-2012, 05:31 AM #31
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07-08-2012, 05:40 AM #32
Yesterday's Training: Upper Power
Smith Military Press
65 x 8
85 x 6
105 x 6, 6, 6
65 x 6
DB Side Laterals
12.5 x 8
15 x 6
20 x 6
Flat Bench Press
115 x 6, 6, 6
T-Bar Row
90 x 6, 6
Pec Dec Fly
85 x 8
70 x 10
Lat Pulldowns
115 x 6, 6, 6
DB Curls
25 x 6, 6
15 x 8
OH Cable Pulls
x 2 sets
Cardio
30 min MiSS, LF Eliptical, 295 calories burned
Diet and Supplements
Protein: 180g
Carbs: 110g
Fats: 60g
Cals: 1700
Whey, BCAAs, Glutamine
AM Weight: 150.0
Recap
Upper power days are my favorite!! Felt pretty damn good after this session. Hit dem macros perfectly yesterday too =)
Will go in for Lower Power later. Looking forward to some big squat numbers.
Edit: My new favorite obsession: Chocolate protein pudding avec strawberries, cocoa and splenda.
DO WANTTeam Amazon: Sisterhood of Iron
The myth that women should be weak is perpetuated by men who fear strong women and women who fear hard work.
#selfcare #pickitup #putitdown
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07-08-2012, 07:03 AM #33
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07-08-2012, 01:08 PM #34
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07-08-2012, 06:15 PM #35
Sunday July 8, 2012
Lower Power
Warm-up sets not listed
ATG Squat
155 x 4, 4, 5
Stiff Leg Deads
135 x 6
155 x 6, 6
Leg Press
x2 sets of 6
1-Leg Ham Curls
40 x 6, 6
Abs
x2 sets
Calfs
x4 sets
Diet and Supplements
Protein: 180g
Carbs: 110g
Fats: 60g
Cals: 1700
Whey, BCAAs, Glutamine
Recap
Good workout tonight. Am still playing with the weight to find my 4-6 rep range for power days. I tend to underestimate everything, but today's numbers were ok. Rob & Jme, have fun with Smolov Jr!
Night! MoLiftin'Team Amazon: Sisterhood of Iron
The myth that women should be weak is perpetuated by men who fear strong women and women who fear hard work.
#selfcare #pickitup #putitdown
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07-08-2012, 06:23 PM #36
- Join Date: Mar 2008
- Location: Maple, Ontario, Canada
- Posts: 11,315
- Rep Power: 19513
Today was basically all messed up in terms of training. I had planned on training back at 9am this morning, but due to the sleepless night and the boys own weird sleep schedules today I was in jeopardy of not lifting at all today. After dinner I even went to Wonderland with the boys so I had given up the plan of working out all together. But when I got home I looked up the Smolov Jr program and thought, "heck, I can plug out the first session", so I did at 7pm:
Incline Press - 4 warm-ups, then 6 sets of 6 with 215lbs.
A good start I think. My first week of workouts, there will be 4 bench sessions in all, are based on a 305lb 1 rep max, which I did tonight as well BTW.
Maybe that back workout will be done tomorrow after all...
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07-08-2012, 06:41 PM #37
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07-09-2012, 05:19 AM #38
- Join Date: Mar 2008
- Location: Maple, Ontario, Canada
- Posts: 11,315
- Rep Power: 19513
I was pretty pleased hitting this at the end of the workout - it validated my prediction.
This morning the alarm was an unwelcomed start to the day. I could have easily slept much longer. Ah well, it got me up, allowing to finally get that back workout in:
Pull Ups - 5 sets
BTN Pull Downs - 5 sets
CG Pull Downs - 4 sets
Rack Pulls - 4 sets
Cable Rows - 4 sets
Through in some ab work just for fun....
Pre Re-feed weight - 214.5
Current Weight - 218 Holding steady, but I should see this number creep down over the next few days....
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07-09-2012, 06:19 AM #39
Can you email me about it? We only have about 4 weeks, so I want to maximize opportunities for hypertrophy.
I'm thinking... Maybe... 2x/week refeed: Chest and Leg day. They wouldn't be as big as the ones you're having now, but we have to do something about size.
Mo, thank you for handling the "b*tchy" me yesterday. I <3 you.
Woke up at another new low today... I think Berto will be happy with my progress. Today is UPPER POWER with my training partner.
NEW VLOG and PIC (edit: pic later):
http://www.youtube.com/watch?v=uDO7B...e_gdata_playerContest Prep Log: http://forum.bodybuilding.com/showthread.php?t=146273283&p=911273403&posted=1#post911273403
Twitter: FrigginLean
YouTube: Jaim91
Unless you faint, puke, or die....keep walking
- Jillian Michaels -
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07-09-2012, 07:40 AM #40
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07-09-2012, 08:00 AM #41
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07-09-2012, 10:07 AM #42
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07-09-2012, 10:11 AM #43
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07-09-2012, 12:08 PM #44
It's true!! I knew you'd be heartbroken!
Please keep Jaime away from Evan! He's spoken for. Little Jordyn would never get over it if she lost out on Evan...
Hey ... don't I know you?
Cardio
30 min MISS, Weighted incline treadmill, 184 calories burned
My glutes are on fire.............................
Check out my new training shoes!! I can't wait to try squatting in them!
Lift hard!Team Amazon: Sisterhood of Iron
The myth that women should be weak is perpetuated by men who fear strong women and women who fear hard work.
#selfcare #pickitup #putitdown
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07-09-2012, 12:19 PM #45
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07-09-2012, 12:36 PM #46
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07-09-2012, 12:49 PM #47
Today's workout
UPPER POWER - Highlights
Flat dumbbell - 50x4
Cable row - 90x6
Wide grip pulldown - 112.5x6
Cable upright row - 87.5x6
Cable tricep extension - 90x6
Hammer curl - 20x6
Not the heaviest I could go, but my coach wanted me starting from where I was in my 3-4th week of the last program, and then just move up from there. So I won't be pushing my max until about 3-4 weeks from now.
In the meantime... I have some progress pics. The first picture is where I was when I started with my coach about 11 weeks ago, the umm... pink one is where I am now...
Contest Prep Log: http://forum.bodybuilding.com/showthread.php?t=146273283&p=911273403&posted=1#post911273403
Twitter: FrigginLean
YouTube: Jaim91
Unless you faint, puke, or die....keep walking
- Jillian Michaels -
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07-09-2012, 02:01 PM #48
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07-09-2012, 03:02 PM #49
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07-09-2012, 03:20 PM #50
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07-09-2012, 03:52 PM #51
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07-09-2012, 04:05 PM #52
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07-09-2012, 04:17 PM #53
DUDE. I have nationals in November!
Lol, I like you so much.
Lol, Roni's supposed to be doing Nationals in November....mebbe another month, tho! It's been TOO long since I've been up there!
Jaime it looks like no matter how ripped I get I have a feeling that your pictures will be more popular that mine. Thanks for making this a 5 star thread!
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07-10-2012, 02:57 AM #54
Today is lower power for me today. Will be doing it in the pm with my training partner. I have squatted in forever because the gym I workout at has a strict no back squat/no dumbbell deadlift/no walking lunge rule. But I'm training at my friend's gym, so none of that applies... Woo!
Ya, Rob... this ^^. And if it's any consolation, I want your legs.
So yesterday it was brought to my attention that we're in the OV35 section. Umm....Contest Prep Log: http://forum.bodybuilding.com/showthread.php?t=146273283&p=911273403&posted=1#post911273403
Twitter: FrigginLean
YouTube: Jaim91
Unless you faint, puke, or die....keep walking
- Jillian Michaels -
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07-10-2012, 04:22 AM #55
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07-10-2012, 04:44 AM #56
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07-10-2012, 04:48 AM #57
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07-10-2012, 04:57 AM #58
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07-10-2012, 05:04 AM #59
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07-10-2012, 08:27 AM #60
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