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07-11-2011, 06:32 AM #751
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07-11-2011, 06:52 AM #752
- Join Date: Feb 2010
- Location: Streetsville, Ontario, Canada
- Age: 59
- Posts: 12,830
- Rep Power: 136262
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07-11-2011, 07:14 AM #753
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07-11-2011, 11:34 AM #754
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07-12-2011, 06:46 AM #755
Squaterday
Nothing spectacular to report, today.
Going to go back to doing straight sets for a while, I think.
Did pause squats today; All reps on all sets balls to the floor, with a powerpause at the bottom of the rep.
Everything over 365 felt very heavy...
Pause Squats
Bar x whatever
135 x 10
225 x 8
275 x 6
315 x 3
345 x 1
365 x 1
385 x 1
405 x 1
435 x 1
385 x 3
385 x 3
385 x 3
Seated Calf Raises
BW + 90 x 10
BW + 160 x 8
BW + 160 x 8
BW + 160 x 8
BW + 160 x 8
BW + 160 x 8
BW + 160 x 8
BW + 160 x 8
BW + 160 x 8
Holy crap those hurt.
Hit the showers then got back to my locker and realized I was so focused on remembering my knee wraps belt, chalk, journal etc. that I forgot to pack a shirt and pants for work.
Fuuuuuuuuuuuuu
Had to put my sweaty gym clothes back on then drop Lisa off at the train station, then drive all the way home and get dressed for work.
D'oh!
-=FLEX=-Insta: flexjs
Perseverance, Inc.
Spring Supremacy 2018 - 620/345/615 @ 50 yrs old
RIP Gene Rychlak
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07-12-2011, 06:48 AM #756
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07-13-2011, 04:37 AM #757
Delts & Traps
Shoulder was not paying nice today. I managed a decent workout anyway.
Got a 6x6 with 135 on shoulder press, but I had to sneak up on it. Every set was rough, but my form was good. Ditched the cable raises and used dumbbells for the first time in forever. Tried some reverse pec deck and it hurt like hell so I did reverse cable flyes for rear delts again.
Smith machine shrugs were OK; was sweating like a pig after those...
Seated Barbell Press - Behind Head
Bar x 10
Bar x 12
95 x 12
105 x 10
115 x 8
125 x 6
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
Smith machine Single Arm Shrugs
95 x 12
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
Dumbbell Raises
17.5 x 10
20 x 8
20 x 8
20 x 8
20 x 8
20 x 8
Reverse Pec Deck
145 x 10
Ouch..............
Reverse Cable Flyes
30 x 12
30 x 12
30 x 12
30 x 12
That's it.
Off to physio........
-=FLEX=-Insta: flexjs
Perseverance, Inc.
Spring Supremacy 2018 - 620/345/615 @ 50 yrs old
RIP Gene Rychlak
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07-13-2011, 10:09 AM #758
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07-14-2011, 04:54 AM #759
Chest & Back
PROGRESS!!!!!!!!!!!!!!!
Had a really good session today. Shoulder was sore as fawk, but I was still able to get a lot done, and made some meagre progress on teh bench press.
Also was stronger on the 2nd exercise.
It's coming around.
Added some more weight to the cable rows (1 plate away from entire stack) but it busted me down 2 reps/set.
Last week I increased the weight on the wide grip pulldowns and it busted me down from 10 reps to 6, and today I clawed my way back to 8.
Fuark. BEAST MODE.
Barbell Bench Press
Bar x whatever
135 x 12
185 x 6
185 x 10
205 x 6
225 x 6
245 x 3
245 x 3
245 x 3
225 x 1 Shoulder said "OK, we're done here." I complied....
Incline Dumbbell Press
75 x 6
75 x 6
75 x 8
75 x 8
75 x 10
Seated Medium Grip Cable Rows
240 x 6
240 x 6
240 x 6
240 x 6
240 x 6
Wide Grip Lat Pulldowns - Behind Head
160 x 8
160 x 8
160 x 8
160 x 8
That's it.
Footnote: Lisa and I did this entire workout together. Exercise for exercise. Set for Set.
Most fun I've had in the gym in a long time. <3
Deadlifts & Leg Press tomorrow.
-=FLEX=-Insta: flexjs
Perseverance, Inc.
Spring Supremacy 2018 - 620/345/615 @ 50 yrs old
RIP Gene Rychlak
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07-14-2011, 05:19 AM #760
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07-14-2011, 12:54 PM #761
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07-14-2011, 01:15 PM #762
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07-14-2011, 03:06 PM #763
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07-15-2011, 06:19 AM #764
Deadlift Day
Holy Carp!
Slept in this morning, and made some vids for both Lisa and I so all I had time for was deadlifts.
First deadlift day in 3 weeks, and it started rough, but I ended up with a new strapless PR.
No idea how I managed that. I guess that's why I'm -=FLEX=-
teh d34dZ
135 x 10
225 x 8
315 x 3
315 x 6
365 x 3
365 x 3
405 x 1
425 x 1
455 x 1
475 x 1
495 x 1 <--vid below
530 x 1 new strapless PR and vid below
425 x 3
405 x 5
That's it.
On vacation so I have no idea when my next workout will be...
-=FLEX=-
Insta: flexjs
Perseverance, Inc.
Spring Supremacy 2018 - 620/345/615 @ 50 yrs old
RIP Gene Rychlak
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07-15-2011, 07:09 AM #765
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07-15-2011, 07:53 AM #766
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