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  1. #4771
    'Defiant to Injuries' Ironlife's Avatar
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    HEAVY LOWER



    TIME----------- NIGHT
    WEATHER----------15C
    MIND---------------9/10



    ----------------------------------------

    NOTES


    --Was real up and ready for this session and smashed out some good squats. Moving up nicely each week, this set of 5 was tough but not to failure, had another 1 in me. Loaded on some high rep sets of DB swings and wow i really like these a lot. Still helping me increase strength each week and these are a big reason why. Deadlifts were on the menu tonight and for good reason, these were feeling strong. Hit singles at 485 and felt tough but not bad.








    Warm Ups

    -Light stretching





    Squats
    135x6
    225x2
    225x1
    275x1

    Add Wraps
    315x1
    330x5 ---> more in me.


    --Getting better, had more in me too. Knees felt ok


    Deadlifts
    135x3
    225x2
    315x1
    405x1
    440x1
    465x1
    485x1
    485x1 @8.0 -- tough but more in me

    ---Grip still weak as fuk, strapped after 405


    DB Swings
    135x18
    135x18

    -->Increased reps on these. Glutes and hammys gone!

    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  2. #4772
    The All-American American Woody-5's Avatar
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    Woody-5 is online now
    Strong squat work, very nice 330 set and awesome DL singles @ 485 right after.

    Bench is looking good as well, swell reppage with 255!

    How are you liking the new gig? Packing heat to work like a boss!

    Any estimate of how many cals your killing daily?
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  3. #4773
    Fake Gorilla 400Lb Gorilla's Avatar
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    Solid squats and deadlifts

    I see you have been hard at work in here! Keep it up buddy
    Squat: 475 Bench: 355 Dead: 585 Press: 245

    You would be surprised just how much time I have to waste.

    Sheepdog #fiftysomething... I think 58???


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  4. #4774
    Semper Fi dopamine72's Avatar
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    ^ What those brahs said

    Liking the numbers Chris. I see the weights are climbing, **** yeah.
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  5. #4775
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Woody-5 View Post
    Strong squat work, very nice 330 set and awesome DL singles @ 485 right after.

    Bench is looking good as well, swell reppage with 255!

    How are you liking the new gig? Packing heat to work like a boss!

    Any estimate of how many cals your killing daily?
    Thanks woody, im trying to keep my squats moving up each week. 5-10lb and still hit top set of 5 is pretty sweet. Getting better each week.

    Bench was good the other day, the back off sets is really where im feeling progress. 225 is now beginning to feel light, which is nice feeling. Last back off set i hit 5 but had couple more in me.

    I love my job, bit of action here and there mate but always safety first! We want to get home at end of each shift so we have to minimize use of force at all times.

    We walk like, 8km a shift or more but slow pace so maybe 550? OR SO/ eating a bout 4.5 k daily, 220g protein, upped it recently
    Originally Posted by 400Lb Gorilla View Post
    Solid squats and deadlifts

    I see you have been hard at work in here! Keep it up buddy
    Thanks dude, they are coming along well again. Just gonna keep improving little by little each workout!

    Originally Posted by dopamine72 View Post
    ^ What those brahs said

    Liking the numbers Chris. I see the weights are climbing, **** yeah.
    Thanks mate, they are getting back to decent levels. Should be real solid by xmas at this rate, then launch into the new year with some big Fuking numbers
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  6. #4776
    'Defiant to Injuries' Ironlife's Avatar
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    Another 4 night shifts, made it tough to get to the gym, still smashed out some good work on the monday to keep all the strength on the rise! Smashed some nice squats, doubles at 315x2 for 3 sets and some GHRs too. Same workout, i hit 225x3 (x5) on bench, wasnt too bad at all, loaded 155x3 for OHP sets. Resting now for 3 days off, and tomorrow is bench! Feeling strong and looking forward to smashing a big workout
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  7. #4777
    'Defiant to Injuries' Ironlife's Avatar
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    HEAVY UPPER



    TIME----------- Evening
    WEATHER--------24c
    MIND--------------10/10



    ----------------------------------------

    NOTES


    --Really good session, bought some C4 pre workout, havent had any pre workout for a while now like 1 year or close to it. The effects were quite amazing, no real hit when i took it, but then after i blasted some presets in the background and loud volume i just started bouncing around heaps and couldnt keep still, i hit the warm ups real easily felt so light, but i played it smart and no grinding any reps tonight. Bench was still improving and hit 255x4 had 5 but will save it for next week, then move up in weight again. Going well, back off sets moved up in weight again and hit dips, the effects of the pre workout were obvious during dips, i just couldnt get enough of it, 0 mental fatigue and blasted out set after set of dips with no self control srs. Triceps were so pumped it was amazing. Will program dips after SOHP next time, as dips stuffed up all triceps and could barely press anything lol. Squats tomorrow!







    Warm Ups

    -Light benching!




    Bench Press
    135x6
    185x3
    225x2
    255x1
    255x4 ---> more, will hit 5 next week, then up weight

    (Back Off Sets)
    230x3
    230x3
    230x3
    230x3

    ----All felt good and strong! More in each set



    Dips
    BWx10
    BW+45lb x5
    BW+45lb x5
    BWx12
    BWx10
    BWx8
    BWx8
    BWx8

    --lactic acid built up, pump insane, couldnt stop..

    BWx6

    ---Gone here, could barely straighten arm lol At least i know triceps gonna get damn strong, i can see these improving very fast!!



    SOHP
    135x1 ---> triceps still fuked, could barely lift lol
    135x4
    135x4
    135x4

    ---Never put dips before SOHP lol note to self!


    Lat Pull Down
    135x12
    135x10
    135x10
    135x10
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  8. #4778
    I have a bellybutton The Shoeless Wonder's Avatar
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    are you arrogant yet?
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  9. #4779
    'Defiant to Injuries' Ironlife's Avatar
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    ^^^ not yet shoeless


    HEAVY LOWER



    TIME----------- EVENING
    WEATHER----------22C
    MIND---------------9/10



    ----------------------------------------

    NOTES


    --Planned to hit some nice numbers and worked real well tonight, smashed some real good weight on the deads and squats! Getting stronger still slowly but surely. Hit a nice triple on squats with more in me. I havent squatted this weight for long time so wasnt sure how many i would have. I hit 3 but had at least 1+ more in me which was great feeling,. Same with deads. These were tough triple but probably had another 1-2. But would have been slow grinders. Resting well tonight and will hit up some good work on the bench on monday.








    Warm Ups

    -Light stretching





    Squats
    135x6
    225x2
    225x2
    275x1
    Add Wraps
    315x1
    345x3 ---> 1 +more in me but stopped to keep progress happening!!

    Back Off Sets
    275x2 (paused)
    275x2 (paused)


    --Feeling stronger each week! Might stick to this weight next week hit 4-5


    Deadlifts
    135x3
    225x2
    315x1
    405x1
    460x3 @8 more but tough.

    ---Still slow off floor, hit some real solid SLDL next! Getting stronger still


    SLDL
    315x5
    315x5
    315x5

    ---Just what i needed, got the hammys working here
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  10. #4780
    The All-American American Woody-5's Avatar
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    Woody-5 is online now
    That's some sick reppage with 255 on the bench! Smart leaving one in the tank, all the more for next time!
    Hammered that dip volume, very nice! No wonder OHP was tough after all that

    Big squat and dead triples, 345 and 460 FTW! That's taxing hitting those back to back
    Love te SLDL finisher, awesome accessory
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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    https://forum.bodybuilding.com/showthread.php?t=177649631
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  11. #4781
    Semper Fi dopamine72's Avatar
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    Originally Posted by Woody-5 View Post
    That's some sick reppage with 255 on the bench! Smart leaving one in the tank, all the more for next time!
    Hammered that dip volume, very nice! No wonder OHP was tough after all that

    Big squat and dead triples, 345 and 460 FTW! That's taxing hitting those back to back
    Love te SLDL finisher, awesome accessory
    This.

    Nice determination bro. Squatting and deadlifting the same session is a bitch lol.
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  12. #4782
    'Defiant to Injuries' Ironlife's Avatar
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    HEAVY UPPER



    TIME----------- night
    WEATHER--------14c
    MIND--------------9/10



    ----------------------------------------

    NOTES


    --Got real focused and kept moving forward nicely in this workout, got in real good bench work and the progress is still happening nicely just one week at a time. Back off sets in bench is feeling much more lighter and controlled even when moving up in weight each week. Took OHP bit lighter for doubles tonight and got some great sets in for heaps of doubles, just trying to get in the groove for big pressing on Sat coming up. Got some nice deads and squats tomorrw which will be fun







    Warm Ups

    -Band work




    Bench Press
    135x6
    135x10
    175x3
    205x1
    225x1
    255x1
    255x5 ---> 1 more but would have been hard, so left it at 5. Will hit 6 next week for sure.

    (Back Off Sets)
    235x3
    235x3
    235x3
    235x5 ---> more

    ----Feeling stronger each week



    Isometric Bench Press
    Bar x 10 secs
    Bar x 10 secs

    --Placed bar at chest level under the pins, was kinda hard to set up but pushed hard against pins and got some good work out of this, nice for a change,.



    Band Pull Aparts
    x10
    x10
    x10

    ---Felt amazing


    SOHP @80% ish
    135x5
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2


    Dips
    BWx10
    BW +45 x5
    BW +50 x6
    BW +45 x7
    BWx8
    BWx10

    ---Loading these in nicely, building triceps nicely


    Lat Pulldown
    135x12
    135x12
    135x12
    ~~~~~~~~~~
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    ~~~~~~~~~~~~
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  13. #4783
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Woody-5 View Post
    That's some sick reppage with 255 on the bench! Smart leaving one in the tank, all the more for next time!
    Hammered that dip volume, very nice! No wonder OHP was tough after all that

    Big squat and dead triples, 345 and 460 FTW! That's taxing hitting those back to back
    Love te SLDL finisher, awesome accessory
    Thanks man, was tough getting them both in but gotto keep it coming!

    Im liking the SLDL heaps again, it helped me a lot during my hudson run in '12 i think it was and so trying to keep these up bit more, then 315x5 was tough, so it shows hammys are bit behind at the moment.
    Originally Posted by dopamine72 View Post
    This.

    Nice determination bro. Squatting and deadlifting the same session is a bitch lol.
    Thanks colin, getting stronger each week and appreciate the support same as woody
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  14. #4784
    'Defiant to Injuries' Ironlife's Avatar
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    HEAVY LOWER



    TIME----------- NIGHT
    WEATHER----------20C
    MIND---------------9/10



    ----------------------------------------

    NOTES


    --Planned to make it a heavy one tonight, got 3 big shifts for work coming up this week so wanted to make this productive, since next workout will be just moderate work on squats and bench at 80% which is just to keep me fresh, then on weekend coming up are my two off days from work so i will smash some real heavy shi,t again then. Squats are going well still, loading nice work into the body with these and getting stronger each week. Had at least 1 more in me at 350 tonight which was a good sign for sure. Loaded heavy deads with chain and bands and looking back on this now i believe that this is a tied pr for me at this lift which was nice. The extra hamstring work i did the other night was real evident in tonight session. I felt lot stronger off the floor which was nice.








    Warm Ups

    -Light stretching





    Squats
    135x6
    225x2
    275x2
    Add Wraps
    315x1
    350x3 ---> Had 4 in me!

    ---Felt damn nice, happy these are coming back real strong again. Bit tight around the hips and needed to stretch this out after this set, still got the set out ok


    Deadlifts
    135x3 (+45lb bands)
    225x1 (+45lb bands)
    315x1 (+45lb bands)
    405x1 (+45lb bands)
    Add Straps
    445x1 (+45lb bands) @7.0
    445x1 (+45lb bands +70lb chains) (tie PR)


    --Very hard, tough lockout and had to move around to get it locked, so much resistance at top! Im coming back to top form fast! Good power off ground still though. Last time i hit this i hit 475x5 for my deadlift 5RM pr and i recon fresh i could hit 475x6 now but well see how i feel next weekend


    SLDL
    315x5
    315x5
    325x5 --> more but tough

    --Real nice feeling


    DB Curls
    30x10
    30x10
    40x10
    40x10


    Last edited by Ironlife; 11-25-2014 at 04:44 AM.
    ~~~~~~~~~~
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    ~~~~~~~~~~~~
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  15. #4785
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    Nice squats and deads man. Pretty good grinder there on that deadlift.

    I gotta say try not and do that bouncing with the knees on squats. Try and just calm yourself down. Relax and get you PC tight then squat. Break at hips first. I dunno it just seems like you would benefit so much from stopping that. Makes chance of injury higher too. My knees would be killing me if I did that. Just trying to help brah. Once again nice work.
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  16. #4786
    'Defiant to Injuries' Ironlife's Avatar
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    Thanks Colin yeah that deadlift was heavy as fuk with all the band and chain work.

    I hear ya mate, appreciate your thoughts srs. Its better than it was 12 months back but still working it out of my style
    ~~~~~~~~~~
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    ~~~~~~~~~~~~
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  17. #4787
    The All-American American Woody-5's Avatar
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    bitching squats, that's a nice 350 triple!
    serious lockout power on that banded & chained deadlift! awesome grind at the top, fun to watch!
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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    https://forum.bodybuilding.com/showthread.php?t=177649631
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  18. #4788
    giving my body a reason DominationStation's Avatar
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    I spy a deadlift PR! How far off do you think you are from your all-time DL PR? What was it, 540, or am I low-balling you?
    Today I'll do what others won't, so tomorrow I can do what others can't.
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  19. #4789
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Woody-5 View Post
    bitching squats, that's a nice 350 triple!
    serious lockout power on that banded & chained deadlift! awesome grind at the top, fun to watch!
    Thanks buddy, work has been tough this week, and i have neglected diet. Been undereating and decided to take this week easier so not too much to log recently.

    Originally Posted by DominationStation View Post
    I spy a deadlift PR! How far off do you think you are from your all-time DL PR? What was it, 540, or am I low-balling you?
    Thanks mate, I got a mate coming down to train with me over xmas and ill be betting he wont head back overseas until i hit a pr then so i feel NYE or around there.

    590 bud.
    ~~~~~~~~~~
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    ~~~~~~~~~~~~
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  20. #4790
    giving my body a reason DominationStation's Avatar
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    Originally Posted by Ironlife View Post
    Thanks mate, I got a mate coming down to train with me over xmas and ill be betting he wont head back overseas until i hit a pr then so i feel NYE or around there.

    590 bud.
    I feel stupid, I legitimately meant to type 570 and hit one row down on the number pad on my keyboard. Still disrespecting you though, 590 is beast mode!
    Today I'll do what others won't, so tomorrow I can do what others can't.
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    'Defiant to Injuries' Ironlife's Avatar
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    UPPER/ARMS



    TIME----------- night
    WEATHER--------24c
    MIND-----------8/10

    -----------------------------------------------



    WORKOUT NOTES



    --Been away for a bit, but still training. Worked hard the last 3 weeks or so and now have holidays for xmas and the new year. I go back on the 4th Jan. Should be nice time off. Hope everyone is training well and ill make my way round the journals shortly. Last night was fun workout, hit some pin presses or bottom position CG bench work from a dead stop and these were challenging but feeling stronger. Heaps of benching and SOHP too. Tomorrow hit squats







    Warm Ups

    -Band work




    Bench Press
    135x6
    135x10
    185x2
    200x1
    225x1
    225x4
    225x4
    225x4
    225x4
    225x4

    ---All fast and explosive, more in each set


    Bottom Position CGBP (pins 2'' above chest)
    225x3
    245x1
    255x1
    275x1

    --More in each, challenging work. SOo good in the triceps and makes SOHP feel so much lighter!


    SOHP
    135x5
    155x1
    165x1
    170x1
    170x1 @8 (more in me)
    170x1

    (Back Off Set)
    135x6
    135x6

    ---Getting easier each week

    Chinz
    BWx5
    BWx5
    BWx5

    Barbell Curls
    60x10
    75x5
    90x5
    100x5
    115x5
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  22. #4792
    I have a bellybutton The Shoeless Wonder's Avatar
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    what happend to ilo?
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  23. #4793
    Registered User Blizzard589's Avatar
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    You alive, bro?
    Planted like a tree beside the river of truth.
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  24. #4794
    Semper Fi dopamine72's Avatar
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    brah.....


    Wake up!
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  25. #4795
    Neckbeard -Lucifer's Avatar
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    Sent him a PM. Wow, looks like he hasn't posted for almost a year. WTF?
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