This workout was done yesterday
BARBELL BENCH PRESS
270LBS x 5
265LBS X 5
245LBS X 5
BARBELL ROW
225LBS X 5 X 3
CLOSE GRIP BENCH PRESS
225LBS X 5 X 3
T-BAR ROW
190LBS X 8 X 3
DUMBELL SHOULDER PRESS
90LBS X 8 X 2
BARBELL SHRUGS
275LBS X 6 X 3
BARBELL CURLS
100LBS X 8 X 3
Was another great workout and got new pr of 270 x 5 on the bench!
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12-15-2012, 09:50 AM #91
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 262
Upper Body Power
On the Gain Train!
TEAM WILSON
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12-15-2012, 12:17 PM #92
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12-16-2012, 12:49 PM #93
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12-16-2012, 12:51 PM #94
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 262
Leg Day
SQUATS
225LBS X 12 (PR!)
245LBS X 10
245LBS X 8
255LBS X 8
HACK SQUAT
135LBS X 10
135LBS X 8
135LBS X 8
STIFF LEGGED DEADLIFT
225LBS X 10 X 3
LYING LEG CURLS
110LBS X 10 X 3
SEATED CALF RAISE (NO STANDING AT THIS GYM)
230LBS X 15, 12, 12, 10, 10
did some abs after,. was a great leg workout and \I am feeling it hard today!!On the Gain Train!
TEAM WILSON
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12-16-2012, 01:27 PM #95
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12-18-2012, 11:30 AM #96
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12-18-2012, 11:34 AM #97
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12-18-2012, 07:16 PM #98
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12-18-2012, 08:32 PM #99
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12-18-2012, 08:33 PM #100
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12-18-2012, 09:00 PM #101
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 262
So since my last leg session I have done a back hypertrophy workout, chest workout and just today did a shoulder/arms hyper day. I will put up all 3 workouts.
BACK
PULLUPS
Bw + 25lbs x 10 x 3
DUMBELL ROW
100lbs x 10 x 3
SEATED CABLE ROW
190lbs x 10
210lbs x 10
210lbs x 10
STRAIGHT BAR PULLDOWN
200lbs x 12 x 3
(Skipped deads because my legs were DESTROYED!)
PULL UPS
Bw + 25 x 12 x 3
DUMBELL CURL
45lbs x 10 x 3
CHEST HYPER
DUMBELL FLYES
65lbs x 15
70lbs x 12
70lbs x 12
INCLINE BENCH
185lbs x 12
205lbs x 10
225lbs x 8
225lbs x 6
DIPS
Bw + 45lbs x 10 x 3
INCLINE FLYES
65lbs x 12 x 3
CHEST PRESS MACHINE
180lbs x 12
215lbs x 12
275lbs x 6 ( my buddy said he did full stack 5 times so obviously I had to show him up!)
CABLE CROSSOVERS
80lbs x 12 x 2
SHOULDERS/ARMS
MILITARY PRESS
135lbs x 10
155lbs x 8
145lbs x 10
LATERAL RAISES
35lbs x 12 x 3
REAR RAISES
30lbs x 10 x 3
DUMBELL SHRUGS
100lbs x 10 x 3
SPIDER CURLS
100lbs x 10 x 3
INCLINE CURLS
40 lbs x 12 x 2
REVERSE EZ CURL
60lbs x 15 x 2
SEATED TRI EXT
50lbs x 10
55lbs x 10 (barely got 10 on right arm)
50lbs x 10
BENCH DIP
Bw + 90 x 10 x 3
STANDING TRI EXT (one arm)
60lbs x 12
70lbs x 10
And that was all my workouts! All caught up an tommorrow is an off day, back in Thursday for Power day!
So far my diet has been all over the place, whenever I come home there is no structure it seems. Especially being around christmas season and seeing all my buddies I havnt seen in long time. Went out drinking Friday for my birthday which resulted in me getting way too drunk and of course I cant keep my mouth shut apparently! Lol went home with a shiner an scratch on head so at least I had an eventful birthday. Now I remember why I dont drink, especially in this small town where thats all everyone does.
Anyways I ended up getting a sick food scale for my bday that has a built in directory of 900 foods an tells u all the nutrition value, will be verrrryy useful during prep! Also got a mini grill an a bunch of chicken breastOn the Gain Train!
TEAM WILSON
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12-19-2012, 01:12 PM #102
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12-19-2012, 01:25 PM #103
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
Nice workouts
Great progress pictures, looking good!
Happy late birthday
Sounds like you had a good time and you got some great presents___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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12-19-2012, 01:59 PM #104
Who doesn't love a good fight now and again? I don't trust anyone who hasn't been knocked in the eye at least once lol.
With traps and guns like that, how's the other guy look.
Happy Birthday, and lookin shap."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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12-21-2012, 09:42 AM #105
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12-21-2012, 09:48 AM #106
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 262
haha exactly!
Well, unfortunately my buddy was dead set on me not getting in to it with this guy and while he was in the middle the guys 2 lady friends hit me with a purse then a hook to the eye haha. The messed up thing is that this guy was calling these girls all kinds of names an that's why I freaked on the guy, then they end up defending him anyway...sooo retarded! lol
Thanks bud!On the Gain Train!
TEAM WILSON
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12-21-2012, 09:50 AM #107
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12-21-2012, 09:55 AM #108
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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12-21-2012, 10:00 AM #109
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 262
Upper Body Power
Went in looking to lift some heavy ass weight!
BARBELL BENCH PRESS
275lbs x 4 PR
265lbs x 4
245lbs x 5
BARBELL ROWS
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225lbs x 5
235lbs x 5
235lbs x 5
CLOSE GRIP BENCH
225lbs x 5 x 3
T-BAR ROWS
200lbs x 8 x 3
DB SHOULDER PRESS
90lbs x 8
90lbs x 8
BARBELL SHRUGS
275lbs x 6 x 3
BARBELL CURLS
110lbs x 8 x 3
Was a great workout! One more full week before I start prep...pumped!On the Gain Train!
TEAM WILSON
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12-21-2012, 10:02 AM #110
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12-21-2012, 10:32 AM #111
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12-22-2012, 09:43 AM #112
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12-22-2012, 10:16 AM #113
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12-24-2012, 01:24 PM #114
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12-28-2012, 09:23 AM #115
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 262
Update
So been pretty busy these past couple days with Christmas stuff as I am sure everyone else has been as well. Luckily. I only missed 2 workouts on Christmas eve and Christmas Day. Was going to go Christmas day but the gym was closed . I hope everyone had a great Christmas and got to see friends and family and eat some great food!
Anyways,
Since I have been at my parents place my weight has been going up to around 210 lbs. Which is annoying because I didn't want to put on much extra fat. BUT strength has still been going up and I am sure this Christmas gain will come off rather quickly once I get going on the prep diet. I will be heading back home to Toronto next Wednesday and will have one or two more nights out with my buddy who came home for Christmas from Scotland. Then January 7th is when I will start prep (and college) which will give me 23 weeks to diet down to comp weight!.
I had some workouts since I last posted but rather than play catch up I will just start posting from now on. Havn't had too much PR's but did hit 275lbs x 5 on bench! Going in today to set a new record for squatsOn the Gain Train!
TEAM WILSON
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12-28-2012, 09:27 AM #116
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12-28-2012, 12:17 PM #117
Aww man...I came in here expecting monstrous workouts for motivation. Left disappointed lol.
I like when I see this thread come up, and I know there's beast sh*t happening in here.
Go get those squats!"The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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12-28-2012, 04:30 PM #118
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12-30-2012, 05:14 PM #119
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 262
Back Hypertrophy
So been busy yet again, but I will soon be back home with regular updates
PULL UPS
Bw x 10
Bw + 45 x 10
Bw + 45 x 10
ONE ARM ROW
100lbs x 8 x 3
SEATED CABLE ROW
190lbs x 10
225lbs x 10
255lbs x 10
LAT PULLDOWN
210lbs x 12 x 3
DEADLIFT (these were done on a rack a couple inches off the floor as this gym didnt have a power rack)
245lbs x 12
275lbs x 10
315lbs x 8 x 2
CHIN UPS
Bw x 12 x 3
DUMBELL CURLS
50lbs x 10 x 3On the Gain Train!
TEAM WILSON
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12-30-2012, 05:19 PM #120
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 262
Chest hypertrophy
DUMBELL FLYES
65lbs x 15
70lbs x 12 x 2
INCLINE DB BENCH
100lbs x 12
100lbs x 10
100lbs x 8
100lbs x 8
DIPS
Bw + 45 x 10 x 3
INCLINE DB FLYES
65lbs x 10 x 3
MACHINE PRESS
100lbs (each side) x 12
130lbs x 10
140lbs x 10
That is it for now will have my leg workout up tommorrowOn the Gain Train!
TEAM WILSON
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