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  1. #1
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    SteveR40's official journey. Round 3

    So I am back in journal land starting up round 3 of my journal. Some of you have followed me through my first journal, Appleseeds 1st journal, or my other, SteveR40's Natty Comp journal. This journal will start in the middle of a year long off season prepping for a show in May 2013 and possible another in October.

    These are some photos from the 1st and 2nd competions

    The first comp, I placed 2nd in the Novice overall and 1st in the Masters 40-49.


    This is a pic of the 2nd Comp. At this comp, which was about 200 competitiors I places 3rd in an IFPA Pro Qualifier, 5th in the Masters 40-49 and 6th in the Open class.


    This time around my goal is to earn a Pro Card. This is a very tall order for my 3rd comp but I am absolutely determined and driven like never before.

    Since the last comp I have been focused on diet to add mass and straigt up lifting. I have mixed up my lifting schedule to allow for a torn rotator cuff injury to heal. (Supraspinatus muscle). I did see a physician and did the MRI thing. Doc was saying that the way I have torn it surgery is not an option. This is good in one manner but longer to recover in the other. To allow the healing to progress I took an injection of Cortisone and did PT. After 2 secessions of PT the therapist stated that they were done with me due to a lack of tools they had to offer. They gave me the movements and now I do them on my own.

    To put things into perspective when I injured the shoulder the amount of weight I could lift when down significantly. As an example a DB press went from using 100lb DB's to 40lb DB's max. As of today I am back to 80lb DB's within a 2 month window.

    Enough with that. Current stats are as follows:

    Last comp, I weighed in at 164 and about 5% BF today I am 190lbs and sitting at 11% BF. At stage ready I want to get leaner as I know I'm not the biggest man in the house, and be stage ready somewhere in the mid to low 170's.





    So, without further delay, lets get started.

    Oh, FYI, my journals are of the basic type. I state it as it is and keep it simple.


    ================================================== ==========================

    My current split is the following:

    Monday - Chest
    Tuesday - Back and Bi's
    Wednesday - Rest.... which means it a cardio day
    Thursday - Calfs and Abs
    Friday - Shoulders and Tris
    Saturday - Legs
    Sunday - Rest......again, its cardio time.


    Let's start off with the last two secessions. Legs from Sat and Chest from today.

    Saturday's legs

    Squats
    135-20-1 WU
    185-18-1 WU
    225-12-1 WU
    315-8-2
    365-6-1

    Leg Press
    550-15-1 WU
    820-8-3
    870-6-2

    Leg Extensions
    250-8-5
    180-15-1 final burn set

    Total - 3 movements, 14 working sets

    Today's Chest

    Did 3 sets of 45 reps of some shoulder warm-up (rehabilitation movements)

    Decline BB Press
    95-20-1 WU
    115-18-1 WU
    135-15-1 WU
    185-10-1 WU
    205-8-1
    225-6-3
    185-10-1 Burn Set

    Flat Bench DB Press
    70-12-1
    80-10-3
    60-15-1 Burn Set

    Pec Deck
    250-10-3
    190-15-1 Final Burn Set

    Day is done. Chest is sore.
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


    Journal = SteveR40's official journey. Round 3
    http://forum.bodybuilding.com/showthread.php?t=149914383
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  2. #2
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    Originally Posted by SteveR40 View Post
    Saturday's legs

    Squats
    135-20-1 WU
    185-18-1 WU
    225-12-1 WU
    315-8-2
    365-6-1

    Leg Press
    550-15-1 WU
    820-8-3
    870-6-2



    Decline BB Press
    95-20-1 WU
    115-18-1 WU
    135-15-1 WU
    185-10-1 WU
    205-8-1
    225-6-3
    185-10-1 Burn Set
    As expected, you haven't wasted any time getting back to business.


    Onward...........
    No brain, no gain.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Where the mind goes, the body follows.

    Ironwill Gym:
    https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Journal:
    https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  3. #3
    Game On SteveR40's Avatar
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    Originally Posted by ironwill2008 View Post







    As expected, you haven't wasted any time getting back to business.


    Onward...........
    Morning Bill - thanks for jumping in. Legs were destroyed from that secession and the shoulder seems to bode well with the BB presses. It's the DB's that provide a challenge.

    The count down has begun as its 5.5 months away from next comp. There is no rest now. Game on
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


    Journal = SteveR40's official journey. Round 3
    http://forum.bodybuilding.com/showthread.php?t=149914383
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  4. #4
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by SteveR40 View Post

    The count down has begun as its 5.5 months away from next comp. There is no rest now. Game on
    You are one ambitious dude, Steve.
    No brain, no gain.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Where the mind goes, the body follows.

    Ironwill Gym:
    https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Journal:
    https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  5. #5
    Game On SteveR40's Avatar
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    Well yesterday was Back and Bi's. I wanted to go into the day and do some Sumo deads but my legs have not recovered yet from Saturday's leg day so I left it out.

    Back

    CG Pull-ups- have been using pull ups as a warm up
    20
    18
    15

    Seated Alternating Row (Hammer Strength)
    45-20-1 WU
    110-6-1
    90-12-1
    70-25-1

    Bent over DB row
    110-10-5

    CG Pull Downs
    160-8-1
    140-12-1
    110-25-1

    Biceps

    BB Curl - This I performed the "21" rep
    70-15-1 WU
    110-21-3

    OH Cable Curls
    60-12-3

    Incline DB Curls
    40-8-3
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


    Journal = SteveR40's official journey. Round 3
    http://forum.bodybuilding.com/showthread.php?t=149914383
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  6. #6
    Game On SteveR40's Avatar
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    Calfs and Abs were destroyed yesterday. Well they need attention too.... Today was a Cardio day. Did the Step mill. Crazy time, sweat my arse off. 122 floors in 20 mins. Had to get on the treadmill after to cool down with a light jog.

    Tomorrow will be something more exciting to write about. Shoulders and Tris. I look forward to this day. Its a good set up for Squaterday.

    take care all.
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


    Journal = SteveR40's official journey. Round 3
    http://forum.bodybuilding.com/showthread.php?t=149914383
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  7. #7
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by SteveR40 View Post
    Calfs....
    I try not to think about mine too much!
    No brain, no gain.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Where the mind goes, the body follows.

    Ironwill Gym:
    https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Journal:
    https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  8. #8
    Game On SteveR40's Avatar
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    Originally Posted by ironwill2008 View Post
    I try not to think about mine too much!




    Today the focus was on Shoulders and Tri's. I did some shoulder rehabilitation movements as a warm up then tri's and finally delts.

    My rehabilitation movements start by using an incline bench or pilates ball. Grab a 10lb weight do a back raise, then side raise, and then a front raise with arms in the position of a "W". They are not extended straight out in front of me. All movements count a 1 rep. I do this for 15 reps at 3 sets. rest between sets is between 20-30 seconds.

    Now for the Tri's

    Push Downs - these are WU as well
    60-25-1
    80-18-2
    90-15-1

    Incline Skulls
    115-12-1
    135-10-2

    Seated DB Extension
    80-12-1
    90-10-1
    100-8-1

    Bent over single arm tri extension (cable)
    40-10-3

    Now on to the shoulders

    Seated DB Mil Press
    50-15-1
    60-12-2 <---- Not going any further than this as the RC starts to sqwak coming out of the hole. Once up, I'm good.

    Front Raise (crotch flossers) - cable
    60-10-3

    Clean and Press Not the full clean. Start standing up right
    135-10-3

    Thats all for the day.
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


    Journal = SteveR40's official journey. Round 3
    http://forum.bodybuilding.com/showthread.php?t=149914383
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  9. #9
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    Typing from phone so this will be brief

    Legs were topic of destruction.

    Stair Mill for 10min WU

    Narrow Squats
    135-20-1 WU
    185-15-1 WU
    225 --12-1
    315-8-3
    335-6-1

    Leg press
    600-20-1 WU
    900-6-5

    Lying Leg Curl
    150-10-3

    Leg extension
    250(full stack)-10-3

    I am now praying to the leg god's for the use of my legs today. Crippled.
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


    Journal = SteveR40's official journey. Round 3
    http://forum.bodybuilding.com/showthread.php?t=149914383
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    IN bro! Welcome back!!!
    advertising not permitted
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  11. #11
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    Chest was todays topic of growth. Still getting back to the poundage that I was once at, but adjustments were made to continue to feel the burn. Still need to keep my head in the game. I do feel like a POS when I am next to others pushing good weight and I pull out these dinky things.

    Here's the results

    Shoulder rehabilitation movements for WU

    Incline Hammer Strength
    45-20-1 WU - PWO
    70-15-1 WU
    90-10-3
    45-18-1

    Incline DB Fly
    60-10-5

    Cable Fly
    30-15-5

    Hammer Strength
    45-12-5 PWO

    Flat DB Press
    50-12-1 - Burn out set


    So, during my secession, I look over and notice a trainer working with a young girl. They are using one of the Hammer Strengths. I notice her pressing and all of a sudden her feet are swinging back and forth. She stops pressing and I notice her feet about a foot off the floor. Would you think that the trainer would have adjusted the seat for her? I would have thought he would have gotten the hint when I got his attention by staring at her feet. WTF??
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


    Journal = SteveR40's official journey. Round 3
    http://forum.bodybuilding.com/showthread.php?t=149914383
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  12. #12
    Game On SteveR40's Avatar
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    Worked on Back and Bi's last night. My wife worked with me. She noticed all the progress I made and she wanted to get in the game. Last October she competed in her first figure comp. She came in 3rd in all four classes she entered. I think she is now hooked like I am. Damn, what did I create.

    She plans on competing in May as well. Oh lord help us. 2 people in the house prepping at the same time? I think I am getting my own room.

    Here is a quick pic of her



    So here is topic of destruction:

    Back

    WG Pull-ups - these were weighted with 25lb plt to failure, then dropped the weight, then assisted by the wife.
    15 W, 10 BW 8 A <--- this for 3 sets

    Deads
    135-20-1 WU
    225-12-1
    275-10-1
    315-8-2
    335-6-1

    Seated Row (Hammer Strength) - PWO
    110-12-3

    Preacher Curls
    80-18-1
    90-15-1
    125-8-3

    OH Cable Curl
    60-10-5

    Seated Hammers (DB)
    45-6-3
    30-10-1
    Last edited by SteveR40; 12-05-2012 at 11:43 AM.
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


    Journal = SteveR40's official journey. Round 3
    http://forum.bodybuilding.com/showthread.php?t=149914383
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  13. #13
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    Tough one today. Legs were on deck. I needed to get my mind into it as I had an employee conflict that needed to be dealt with right before the destruction started. I hate doing things right before the holidays.

    So here it is.

    Was going to do some squats but my head wasnt in the game. I figured I would leave them alone vs risk injury from lack of focus.

    So I started with Hack Squats and leg extensions

    Leg Extension first as a warm up
    130-25-1
    190-12-1
    250-8-1

    Then it was Hacks SS with Leg Extension
    Hack
    230-15-1 WU
    280-15-1 WU
    390-8-5

    Leg Extension
    250-8-5


    I felt like I just murdered my quads with these.

    Next was Leg Press
    Since I was already shot I backed off a bit. I did a 10x10 here

    Leg Press
    800-10-10



    So I went into the day with my head not in the game and came out crawling. Holy shytt. I am crippled.
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


    Journal = SteveR40's official journey. Round 3
    http://forum.bodybuilding.com/showthread.php?t=149914383
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  14. #14
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by SteveR40 View Post
    Worked on Back and Bi's last night. My wife worked with me. She noticed all the progress I made and she wanted to get in the game. Last October she competed in her first figure comp. She came in 3rd in all four classes she entered. I think she is now hooked like I am. Damn, what did I create.

    Your wife is in excellent condition. Few people outside of our sport have even the faintest clue how difficult it is for females to get that lean.





    2 people in the house prepping at the same time?



    Good luck (although luck has nothing to do with it) to the both of you.






    WG Pull-ups - these were weighted with 25lb plt to failure, then dropped the weight, then assisted by the wife.
    15 W, 10 BW 8 A <--- this for 3 sets
    gj on a tough exercise.





    Originally Posted by SteveR40 View Post
    Was going to do some squats but my head wasnt in the game. I figured I would leave them alone vs risk injury from lack of focus.
    Understood.

    After being in it for a few years, this game becomes much more mental than physical.





    So I went into the day with my head not in the game and came out crawling. Holy shytt. I am crippled.
    Good deal getting in a successful session.
    No brain, no gain.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Where the mind goes, the body follows.

    Ironwill Gym:
    https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Journal:
    https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  15. #15
    Game On SteveR40's Avatar
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    Originally Posted by ironwill2008 View Post
    Your wife is in excellent condition. Few people outside of our sport have even the faintest clue how difficult it is for females to get that lean.










    Good luck (although luck has nothing to do with it) to the both of you.
    Thanks Sir, very proud of her efforts. It was a tough go, but she dug deep and kept focus





    Originally Posted by ironwill2008 View Post

    gj on a tough exercise.
    My lats are one of the toughest areas to get growing. Really struggle with it. Pull ups seem to be one of the only movements where I can feel the muscle post workout.



    Originally Posted by ironwill2008 View Post
    Understood.

    After being in it for a few years, this game becomes much more mental than physical.
    If your head is not in the game, get out of the game.

    Originally Posted by ironwill2008 View Post

    Good deal getting in a successful session.
    Thanks Sir - have a great weekend
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


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    Did some chest movements today. The shoulder held up pretty well

    Did some warm ups with the rehabilitation movements. Then went into it

    Incline BB Bench
    135-20-1 WU
    185-15-1 WU
    225-10-3

    Flat DB Flye
    65-10-5

    Pec Deck SS w/Push ups

    Pec Deck
    253-10-5

    Push ups
    BW-20-5

    Thats all for the day.
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


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    sturdy 2 plate incline bro! upper chest must be growin like CRAZY!


    ...lovin that leg press pic btw
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    Originally Posted by SteveR40 View Post
    My lats are one of the toughest areas to get growing. Really struggle with it. Pull ups seem to be one of the only movements where I can feel the muscle post workout.
    I've always had the same issue; before I started training , my upper body looked like a pencil. My shoulder problems keep me from doing Pullups, but I can do Chinups, which I've been doing since day 1.




    Originally Posted by SteveR40 View Post
    Incline BB Bench
    135-20-1 WU
    185-15-1 WU
    225-10-3
    gj here.
    No brain, no gain.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

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    Originally Posted by NaturalPursuit View Post
    sturdy 2 plate incline bro! upper chest must be growin like CRAZY!
    I hope so, The shoulder has been keeping me at bay for a couple months. This was the first time I got back to 2 plates. I was supprised that I was able to pull off 10 reps/set.

    Originally Posted by NaturalPursuit View Post
    ...lovin that leg press pic btw
    Looks a little intimidating however one must load it up for growth!

    Originally Posted by ironwill2008 View Post
    I've always had the same issue; before I started training , my upper body looked like a pencil. My shoulder problems keep me from doing Pullups, but I can do Chinups, which I've been doing since day 1.
    I've tried lighter weights/higher reps, heavy to the point I start to lose form etc and the lats just seem to laugh at me. I will find a way that says "Take that you lazy bastard"

    I am really suprised as to what moments I am limited by due to the RC issue. OH push and pull movements dont seem to bother me at all. Its the decline and Arnolds that really dig in. It's really getting the weight out of the hole.

    Originally Posted by ironwill2008 View Post
    gj here.
    Thanks sir. It was a good day.
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


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    The topic of descruction for the day was Back and Bi's I went a bit extreme today as the shoulder felt good.

    Here we go

    Back

    WG Pull ups
    20, 18 12 WU's

    CG Pull Downs
    100-15-1 WU
    110-15-1 WU
    150-10-3
    160-8-3

    T-Bar Row
    235-10-1
    260-8-2

    Low Row
    160-10-3

    Bent Over BB Row
    135-20-2 - Final Burn sets

    Biceps

    Cable Curl
    50-20-1 WU
    60-15-1 WU

    Seated DB Curls
    35-15-1 <--- I lightened up here. From time to time I feel some shoulder strain during a curl. NO PAIN HERE
    40-10-1
    45-8-3
    50-6-2

    Concentration Curls w/EZ Bar <-- was in squating position then curled
    105-10-3

    Hammers
    50-6-3

    Cable Curls
    70-12-3 <-- final burn sets.
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


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    STROOONG workout bro! Great work! Not sure if you mentioned it, but are you working with anyone for this prep?
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    Originally Posted by NaturalPursuit View Post
    STROOONG workout bro! Great work! Not sure if you mentioned it, but are you working with anyone for this prep?
    Thanks alex, still deciding with prep.
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


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    Ah ok! If you ever need any help, I would love to help! Hope you had a great holiday!
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    Originally Posted by NaturalPursuit View Post
    Ah ok! If you ever need any help, I would love to help! Hope you had a great holiday!
    I will keep that in mind. Thanks for the offer.


    ================================================== ==================================================

    Todays run due to the holidays was Chest

    Warm up with Stair-mill 10 mins at 100 steps/min

    Shoulder rehabillitation warm ups

    Incline Bench
    95-20-1 WU
    135-15-1 WU
    185-12-1
    225-8-3

    Cable Flyes - Standing
    60-12-3

    Flat DB Flyes
    60-10-3

    DB Pull overs
    80-15-1
    90-12-1
    100-10-3

    Incline Press - Hammer Strength <-- Final Burn sets
    135-20-3

    Thats all for the day. On deck for tomorrow will be Back and Bi's
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


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    Topic of Destruction today consisted of Back and Bi's

    Back

    WG Pull Ups
    20, 18, 18

    Hammer Strength Pull Downs PWO
    45-20-1 WU
    70-15-1 WU
    90-12-1
    100-10-3

    Hammer Strength Seated Row PWO
    100-12-5

    DB Rows
    100-10-3
    110-8-2

    Shrugs <--- Just threw a little traps in
    225-15-3

    Biceps

    Seated Alternating DB Curls
    35-15-1 WU
    40-12-3
    50-8-2

    Narrow Grip Cable Curl w/V-Bar
    70-15-5

    Preacher Curls
    135-8-5

    Std Cable Curls
    50(stack weight each arm)-10-5
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


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    Originally Posted by SteveR40 View Post
    DB Rows
    100-10-3
    110-8-2
    Good work.

    Been thinking about these; haven't used them in over a year.
    No brain, no gain.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

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    Originally Posted by ironwill2008 View Post
    Good work.

    Been thinking about these; haven't used them in over a year.
    They felt good. The slow negative really hit the spot. Give them a try next week.
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


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    Pulled some legs in today. It was a solid day. I hit PR's with all 3 movements.

    Squats
    135-15-1 WU
    225-15-1 WU
    315-8-3
    405-6-2

    Leg Press
    500-20-1
    700-10-1
    800-8-3
    900-8-1
    1000-5-1<--- when I got 10 plates loaded I was asked if I needed more. (I took all the plates). The guy offered to sit on the sled. I laughed at him. He said he's never seen that done. I thanked him and went about my business.

    Leg Extension
    I felt so pumped after the last two I pulled the pin and set it at the full stack just to see what I could do.

    250-10-3

    Done and crippled. Had a bit of difficulty maneuvering stairs right after.
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


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    INSANE squats and leg pressing man! LMAO @ 'done and crippled'

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    Originally Posted by NaturalPursuit View Post
    INSANE squats and leg pressing man! LMAO @ 'done and crippled'

    Thanks Alex - I hurt today but making the last couple workouts of 2012 count and setting me up for 2013! Cheers
    We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...

    When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!


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