shoulders smith machine behind neck (power rack for OHP full)
135 X 16
185 X 8
225 X 7
185 X 5
135 X 11
Seated machine hammer grip
stack X 12
X 9
X 6
Bent over reverse fly's
40 X 8
40 X 8
40 X 7
Side raises
30 X 7
35 X 6
35 X 6
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Thread: Polishedball's Journey
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01-27-2012, 01:47 PM #91
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01-28-2012, 10:29 AM #92
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01-28-2012, 05:42 PM #93
0 differences on Vasotropin for me absolute waste of money for my body.
Chest
Flat Bench
135 X 10
225 X 6
275 X 4
315 X 1
370 X 1
275 feet off floor X 7
" X 6
225 X 10
Decline bench
225 X 10
275 X 7
Incline Press DB's
95 X 8
95 X 7
100 X 7
DB pull over
90 X 10
100 X 7
Cable Cross by to positions didn;t pay attention to weight or reps went till spent
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01-29-2012, 06:35 PM #94
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01-30-2012, 05:25 PM #95
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01-31-2012, 04:51 PM #96
Shoulders
Militate press standing
135 X 8
185 X 5
195 X 2
135 X 6
seated machine press hammer grip
Stack x 6
stack x6
stack x 7
Side raises
30 X 6
35 X 6
40 X 6
Front raise BB
40 X 8
60 X 6
80 X 6
Ab crunched weighted rope
172 X 12
194 X 11
172 X 9
tried talking 10 of the gaspari pump vasotropin still nothing noticeable.
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02-01-2012, 05:26 AM #97
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02-02-2012, 10:12 AM #98
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02-02-2012, 05:27 PM #99
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02-03-2012, 04:21 PM #100
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02-05-2012, 06:23 AM #101
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02-05-2012, 02:36 PM #102
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02-06-2012, 05:36 PM #103
Back today, finger really caused some issues with grip for pulling.
DL's
135X12
225X8
315X6
365X1 lost grip
315X4
225 X 8
225X6
DB shrugs
150 X 20
150 X 18
150 X 18
Seated Row Vbar
190 X 8
190 X 8
190 X 10
Wide hammer grip
190 X 8
190 X 8
190 X 6
Underhand pull downs
164 X 10
164 X 8
164 X 7
Straight arm lat pressdown
60 X 6
60 X 6
60 X 6
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02-08-2012, 05:46 AM #104
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02-08-2012, 06:19 PM #105
Utility day today
Legs SLED
400 X 12
490 X 12
580 X 6
670 X 5
760 X 5
850 X 5
940 X 6
1030 X 3
Calf raise on sled
400 X 46
400 X 27
400 X 31
Donkey Calf
90 X 25
180 X 31
180 X 25
180 X 33
Rope Crunches
stax x8
X 7
X 5
Decline crunches 25# plate chest
10
10
6
Abductor pull over machine
Stack X 10
X9
X 6
Dips
BW X10
45 X 8
90 X 6
135 X 8
135 X 6
135 X 6
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02-09-2012, 06:07 AM #106
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02-10-2012, 05:40 PM #107
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02-11-2012, 03:27 AM #108
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02-11-2012, 06:08 PM #109
Chest
Flat BB bench
Bar X 12
95 X 6
135 X 8
225 X 5
275 X 3
325 X 5
315 X 5
275 X 7
225 X 12
Incline Bench
245 X 6
225 X 5
205 X 6
Flat flys
80 x 4 had to switch down to 60's as in the open position shoulder just couldn;t handle the weight wide streched
60 X 8
60 X 8
Cable Cross
low and high pinned drop sets
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02-12-2012, 03:09 PM #110
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02-13-2012, 05:31 PM #111
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02-16-2012, 05:17 PM #112
Legs and Bi's
Squat rack busy not being used for squats so leg press again
Started at 400# for 10
kept adding plates X 6 reps till the sled was full, but last set only got 3 reps.
Calves sled calfs
490 X 43
580 X 27
580 X 23
then drop set to 200 reps till fail and strip
Bi's straight bar inside grip
100X 8
100 X 7
100 X 6
Outside grip
100 X 8
100 X 8
100 X 8
Cable double bi
55 side X 6
45 X 6
40 X 6
35 X 6
then drop set in 2.5 increments to 10# to fail each set.
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02-24-2012, 05:29 PM #113
Hit all workouts this week, just no time to log them. Weights maintained and went up slightly. Great week. Gotta screw the diet down tighter.
Best hilight of the week was my weighted dips and T-Bar row's
T-bar rows
Drop set from 7 plates PR only pulled it for 4 on the first set but happy, this was after bent over overhand rows.
Dips
Hit final set of 8 weighted at 150#'s largest DB we have in gym, gotta come up with some way to add more weight.Last edited by polishedball; 02-26-2012 at 05:58 AM.
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02-26-2012, 06:02 AM #114
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02-26-2012, 12:05 PM #115
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02-27-2012, 07:10 PM #116
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03-01-2012, 03:24 PM #117
yesterday
bent over smith rows overhand
135 X 12
225 X 8
275 X 7
315 X 6
BB underhand rows
125 X 8
225 X 8
315 X 6
T-bar close grip
270X 6
235 X 6
225 X 16
225 X drop set plate time
Dips
BW X 15
70 X 8
150 X 8
150 X 7
150 X 6
Tri push down hammer grip
Today
Shrugs
135 X 10
225 X 10
315 X 10
405 X 10
405 X 13
DB pull overs
100 X 8 X 3
Military press
95 X 12
135 X 8
155 X 7
Seated machine press
Stack X 8
X7
X7
Abs decline crunches, rope crunches.
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03-02-2012, 03:22 PM #118
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03-03-2012, 06:09 AM #119
Wow is it just great to be alive! best condition of my life, stronger than ever, waist just measured under 39 (47 a year back iirc). Well still broke at 40 kinda sucks, but I feel good. Been on a super slow cut more a recomp for the past year. Finally a summer i'll feel good about at the pool and beach.
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03-03-2012, 02:06 PM #120
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