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  1. #1
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    Powerlifting/Hypertrophy journal

    Gonna resume my training log here since my original website server has been experiencing issues.



    9/9/2013 Monday


    Legs:
    SLDL: bar, 135lbx8, 185lbx8, 225lbx8, 255lbx8, 275lbx8
    1.5 squats: 95lbx8, 115lbx8, 135lbx8
    leg press (narrow stance): 3x12
    rope pull throughs: 3x12
    calf raise: 3x20
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  2. #2
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    09/11/2013 Wednesday

    Tricep/Chest/Shoulder:
    Narrow grip bench: bar, 95lbx8, 135lbx8, 185lbx8, 225lbx8, 245lbx8, 255lbx8
    0-3 brd "tricep hell": 135lbx20, 155lbx20, 165lbx23
    DB tate ext: 35lbx15 (3 sets)
    rope pull down: 3x12
    seated smith OHP: 12, 10, 8
    cable fly (3x12) + push ups (3x12)
    seated chest press: 3x12
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  3. #3
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    9/12/2013 Thursday


    Back/Bicep:
    pull ups: 4x8
    rack pulls (wide grip): 135lbx8, 225lbx8 (3 sets)
    BB row (underhand): 135lbx8, 155lbx8 (3 sets)
    DB row: 75lbx8, 90lbx8 (3 sets)
    CSR (inner grip): 3x8, 3x8 (holds at top/outer grip)
    1-arm hammer row: 3x8
    seated row (multi bar): 2x8, 3x8 stripset
    EZ curl: 12, 10, 8
    DB curl: 30lbx8 (3 sets), 2x8 stripset
    BB shrug: 135lbx15, 165lbx15 (3 sets)
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  4. #4
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    9/15/2013 Sunday


    Chest/Tricep/Shoulder:
    BB bench: bar, 95lbx8, 135lbx8, 185lbx3, 225lbx1, maddog: 275lbx1, 315lbx1, 335lbx1 (easy single), strip sets (155 > 135 > 115 > 95)
    DB incline bench: 65lbx12
    DB floor rollover: 37lbx12 (3 sets)
    Decline chest press: 3x12
    DB arnolds: 50lbx8 (3 sets)
    Dips: bodyweight x15 (3 sets)
    Cable fly (3x12) + push ups (3x12)
    Tricep OH ext: 3x12
    DB curl: 32lbx8 (3 sets)
    DB front raise: 17lbx12 (3 sets)
    DB shrug: 45lbx20 (3 sets)
    AB roll out: 3x10
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  5. #5
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    9/16/2013 Monday


    Back/Bicep:
    Chin ups: 3x10
    BB row (holds at top): 135lbx8
    Meadows row: 3x8
    CSR: 12, 10, 8, 1x12 (holds at top)
    DB double hand row: 65lbx8 (3 sets)
    lat pull down (underhand): 3x12
    cable X-over lat pull down: 3x10
    DB row w/fat gripz: 30lbx8, 40lbx8, 50lbx8
    DB curl: 32lbx8 (2 sets)
    EZ curl: 3x8
    cable 21's (3 sets)
    camber machine curl: 3x8

    GPP:
    treadmill: 1 mile (HIIT cardio)
    v-ups (3x10) + scissor plank (3x20sec)
    kneeling AB rope pull down: 3x12
    crunches: 2x50
    AB coaster: 2x25
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  6. #6
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    9/18/2013 Wednesday


    Tricep/Shoulders/Chest:
    CG bench: bar, 95lbx12, 135lbx12, 155lbx12, 165lbx12 (3 sets)
    JM press: 95lbx12 (3 sets)
    DB tate ext: 35lbx12 (3 sets)
    Rope pull down: 3x12
    1-arm reverse pull down: 3x12
    DB incline bench: 50lbx12 (3 sets), drop set to: 40lbx12 > 30lbx12
    DB incline fly: 30lbx12 (3 sets)
    Hammer OHP: 3x12
    EZ upright row: 60lbx12 (3 sets)
    DB rear delt fly: 20lbx12 (3 sets)
    push ups: 3x20


    GPP:
    10min walk (3mph)
    5min jog (6mph)
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  7. #7
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    9/19/2013 Thursday


    Legs:
    Squat: bar, 135lbx8, 185lbx3, 225lbx3, 275lbx3, +wraps: 315lbx3, 335lbx3
    front squat: 155lbx8, 185lbx8 (2 sets)
    SLDL: 135lbx8, 155lbx8, 185lbx8
    leg ext (holds at top): 3x12
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  8. #8
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    9/21/2013 Saturday


    Back/Bicep:
    BB row: 95lbx8, 135lbx8 (3 sets)
    CSR: 3x10
    seated high pulley row (multi bar): 3x10
    lat pull down (behind head): 3x10
    1-arm machine row: 3x10
    EZ concentrated curl: 3x10
    cable 21's (3 sets)
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  9. #9
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    9/20/2013 Sunday


    Chest/Shoulders/Tricep:
    Bench: 135lbx8, 185lbx3, 225lbx1, maddog slingshot: 275lbx1, 315lbx1
    Super katana: 365lbx2, 405lbx1 (3-brd), 425lbx1 (2.5-brd), 450lbx1 (2-brd) maddog: 225lbx12 downset
    Incline bench: 135lbx10 (5 sets)
    DB bench: 52lbx12 (3 sets)
    DB tate ext: 35lbx12 (3 sets)
    Rope OH ext: 3x12
    1-arm reverse pull down: 3x12
    Incline DB fly: 30lbx12 (3 sets)
    DB arnolds: 45lbx8, 55lbx8 (2 sets)
    seated smith OHP: 3x8
    cable fly (underhand): 3x12
    DB front raise: 20lbx12 (3 sets)
    seated OHP: 3x12
    hammer shrugs: 3x12
    BB shrug: 135lbx12 (3 sets)


    GPP:
    ball crunch (10) > v-up (10) > scissor plank (20sec) - 3 circuits
    straight leg raises: 3x20
    AB pull down (standing): 3x15
    10min incline walk
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  10. #10
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    9/25/2013 Wednesday


    Deadlift/Back/Bicep:
    Sumo deadlift: 135lbx5, 225lbx5, 315lbx3, 365lbx3, +belt: 405lbx3, 425lbx3
    BB row (underhand): 135lbx8
    CSR (holds at top): 3x8
    lat pull down: 3x8
    DB row (holds at top): 60lbx8 (3 sets)
    EZ curl: 60lbx12, 70lbx8 (3 sets)
    cable 21's: 3 sets
    standing cable curl (holds at top): 3x8
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  11. #11
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    9/26/2013 Thursday


    Chest/Tricep:
    BB bench: bar, 95lbx8, 135lbx5, 185lbx5, 225lbx5 (5 sets), 205lbx5, 185lbx5, 155lbx5, 135lbx5
    EZ OH tricep ext: 60lbx12 (3 sets)
    DB bench: 80lbx12, 60lbx12, 40lbx12
    DB tate ext: 40lbx12 (3 sets)
    Rope pull down: 3x12
    V-bar pull down: 3x20
    cable fly (3x12) + push ups (3x12)
    1-arm reverse pull down (holds at bottom): 3x12
    1-arm chest press: 3x12
    smith bench: 2x12, 21's: 2 sets
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  12. #12
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    9/30/2013 Monday


    Full Upperbody


    Chest:
    BB bench: bar, 95lbx10, 135lbx10, 185lbx5, 205lbx5, 225lbx5, 205lbx5, 185lbx5, 155lbx5
    21's style bench: 135lbx21 (3 sets)
    DB incline bench: 50lbx12 (3 sets)
    cable fly: 2x20

    Triceps:
    Dips: bodyweight x15 (3 sets)
    DB rollovers: 32lbx12 (3 sets)
    EZ french ext: 3x12
    OH pulley rope ext: 3x12
    1-arm reverse pull down: 2x20

    Shoulders:
    Military OHP: 95lbx8 (3 sets)
    DB arnolds: 50lbx8, 60lbx8, 60lbx6
    DB front/side raise: 15lbx15, 17lbx15 (2 sets)
    hammer shrug: 3x12
    DB shrug: 50lbx20 (3 sets)

    Back:
    chin ups: 3x8
    Pendlay BB row (holds at top): 95lbx8 (3 sets)
    Double hand DB row: 45lbx8, 55lbx8, 60lbx8
    CSR: 3x8
    seated pulley row: 3x8
    lat pull down (behind head): 3x8
    1-arm lat pull down: 3x8
    seated 1-arm hammer row: 3x8

    Bicep:
    DB pinwheels: 32lbx8 (3 sets)
    EZ curl (controlled negatives): 3x8
    cable 21's (3 sets)



    took some BSN Hyper Fx (good stuff btw) and knocked out a full upper split as I won't be going into the gym until the weekend.
    todays weight: 180lb
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  13. #13
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    10/10/2013 Thursday


    Shoulders/Tricep:
    DB front raise: 20lbx10 (3 sets)
    Dips: 3x15
    Military OHP: 95lbx8, 115lbx8 (2 sets)
    EZ OH tricep ext: 60lbx10 (3 sets)
    rope pull down: 3x12
    1-arm reverse pull down: 3x12
    cable fly (3x12) + push ups (3x12)
    DB shrug: 65lbx15 (3 sets)
    hammer shrug: 3x12



    morning weight: 180.2lb
    getting it in back slowly letting a tattoo heal
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  14. #14
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    10/13/2013 Sunday


    Back/Bicep:
    Pull ups: 3x12
    DB row: 70lbx8 (3 sets)
    BB pendlay row: 135lbx10 (3 sets)
    DB double hand row: 45lbx12 (3 sets)
    CSR: 3x12
    lat pull down: 3x12
    seated multi bar row: 3x12
    1-arm lat pull down: 3x12
    BB shrugs: 135lbx12, 185lbx12 (3 sets)
    EZ curl: 3x12
    double bi cable curl: 3x12
    cable 21's: 3 sets
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  15. #15
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    10/15/2013 Tuesday


    Chest/Tricep/Shoulder:
    BB incline: bar, 95lbx8, 135lbx8, 155lbx8, 165lbx8, 175lbx8...155lbx8, 135lbx8
    DB incline: 50lbx12, 60lbx12 (3 sets)
    Dips: 3x15
    EZ OH tri ext: 3x12
    rope OH ext (holds at top): 3x12
    cable fly (underhand): 3x12
    Military OHP: 95lbx10 (3 sets)
    hammer shrug: 3x12
    DB shrug: 70lbx12 (3 sets)


    GPP:
    1 mile walk
    25 yard sprint (x2)
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  16. #16
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    10/16/2013 Wednesday


    Back/Bicep:
    pull ups: 3x8
    CSR: 3x8
    bent over CSR: 3x8
    DB double hand row: 50lbx8 (3 sets)
    lat pull down: 3x12
    EZ concentrated curl: 65lbx8 (3 sets)
    DB pinwheels: 30lbx10 (3 sets)
    spider curls: 15lbx12, 17lbx12 (2 sets)
    cable 21's: 3 sets
    cable double bi curl: 3x12


    GPP:
    1/4 mile walk
    1/4 mile paced walk (4mph)
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  17. #17
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    10/31/2013 Thursday

    Back/Bicep/Shoulder:
    pull ups: 15, 15, 8
    CSR: 3x10
    BB row (holds at top): 95lbx10 (3 sets)
    lat pull down (wide grip): 3x10
    DB curl: 27lbx8 (3 sets)
    1-arm camber curl: 3x10
    BB OHP (partial ROM): 95lbx10 (3 sets)
    DB front raise: 15lbx10 (3 sets)
    cable X-overs: 3x10

    10min walk

    morning weight: 178lb light
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  18. #18
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    11/3/2013 Sunday


    Chest/Tricep/Shoulders:
    BB incline bench: bar, 95lbx8, 135lbx5, 155lbx5, 175lbx5, 185bx5, 135lbx12 downset
    DB flat bench: 50lbx12, 60lbx12, 65lbx12
    DB incline fly: 35lbx12, 32lbx12 (2 sets)
    dips: 3x12
    DB arnolds: 40lbx10, 45lbx10 (2 sets)
    DB raise: 15lbx15 (3 sets)
    rope OH ext: 3x12
    1-arm pull down: 3x12
    pec deck fly: 3x12
    reverse fly: 3x12
    21's bench: 115lb (3 sets)

    GPP:
    1 mile jog (5.5mph) + 1/2 mile walk (3mph)
    burpee +pushup/jumping jack: 2x20
    sit-ups: 20, 12
    crunches: 3x50
    Ab rope pull down (kneeling): 3x15
    step ups (15lb kettlebells): 2 @ 1min
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  19. #19
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    11/4/2013 Monday


    Hamstring/Back/Bicep:
    SLDL: bar, 135lbx6, 185lbx6, 205lbx6. back felt stiff so backed off here
    BB row: 135lbx8 (3 sets)
    CSR: 3x8 (paused reps)
    seated multi bar row: 3x8 (paused reps)
    seated 1-arm row (underhand): 3x8
    EZ curl: 3x8
    DB pinwheels: 30lbx8 (3 sets)
    cable 21's: 3 sets


    1 mile walk (4mph)
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  20. #20
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    11/6/2013 Wednesday


    Tricep/Bicep:
    CG bench: bar, 95lbx8, 135lbx8, +maddog: 185lbx8, 225lbx8, 235lbx8, 135lbx15 (downset)
    DB tate ext: 35lbx12 (3 sets)
    Dips: 3x12
    rope pull down: 3x12
    1-arm reverse pull down: 3x12
    DB curl: 25lbx10 (3 sets)
    cable curls: 3x12

    10min brisk walk (4mph)
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  21. #21
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    11/8/2013 Friday


    Lowerbody:
    Front squat: bar, 95lbx6, 135lbx6, 155lbx6, 175lbx6, 185lbx6
    SLDL: 135lbx6, 155lbx6, 185lbx6, 205lbx8
    1-leg ext: 4x10
    elevated calf raise: 3x15
    1/4 mile incline walk
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  22. #22
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    11/9/2013 Saturday


    Back/Bicep:
    Pull ups: 3x12
    CSR: 4x10
    DB row: 75lbx8 (3 sets)
    1-arm hammer row: 3x8
    lat pull down (wide bar): 3x8
    seated pulley row (multi bar): 3x10
    inverted row (bodyweight): 3x12
    EZ curl: 3x12
    DB concentrated curl: 30lbx8 (3 sets)
    laying cable curl: 3x10
    double standing cable curl: 3x12

    2000m stationary row
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  23. #23
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    11/10/2013 Sunday


    Chest/Shoulders:
    Incline BB bench: bar, 95lbx8, 135lbx5, 155lbx5, 175lbx5, 185lbx5
    BB bench w/maddog: 185lbx8, 225lbx5, 245lbx5, 275lbx5
    DB incline: 60lbx12 (3 sets)
    DB arnold: 35lbx8, 40lbx8, 45lbx8
    Military OHP: 95lbx8 (3 sets)
    DB front raise: 20lbx8, 25lbx8 (2 sets)
    DB upright row: 30lbx8, 35lbx8, 40lbx8
    BB shrug: 135lbx12, 185lbx8, 225lbx8 (3 sets)
    rope face pulls: 3x10
    cable fly (underhand): 3x12
    rope OH ext: 3x15

    1 mile walk
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  24. #24
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    11/13/2013 Wednesday


    Back/Bicep:
    pull ups (wide grip): 3x10
    wide grip DL: 135lbx8, 185lbx6 (3 sets)
    BB row: 135lbx8 (3 sets)
    CSR: 3x8
    lat pull down (behind neck): 3x8
    seated pulley row: 3x8
    hammer 1-arm row: 3x8
    EZ cheat curl: 3x8
    DB incline seated curl: 20lbx10 (3 sets)
    cable 21's: 3 sets

    10min incline walk

    morning weight: 180lb
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  25. #25
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    11/14/2013 Thursday


    Chest/Tricep:
    BB decline CG bench: bar, 135lbx8, 185lbx8, 205lbx8, 225lbx8
    DB incline bench: 50lbx15, 60lbx12, 70lbx10, 75lbx8
    Smith bench 21's: 3 sets
    Dips: 3x12
    cable fly: 3x12
    EZ OH ext: 60lbx12 (3 sets)
    rope pull down: 3x12
    1-arm reverse pull down: 3x12
    DB front raise: 20lbx12 (3 sets)


    morning weight: 181lb after a small meal before bed night prior
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  26. #26
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    11/23/2013 Saturday


    Shoulders/Tricep/Chest:
    Military OHP: bar, 65lbx8, 95lbx5, 115lbx5, 135lbx5, 95lbx12
    DB Arnolds: 40lbx8 (3 sets)
    DB front raise: 20lbx12 (3 sets)
    DB upright row: 30lbx12 (3 sets)
    DB shrug: 60lbx12, 65lbx12, 80lbx12
    BB shrug: 135lbx12 (3 sets)
    Dips: 5x12
    EZ OH ext: 3x12
    1-arm OH ext: 15lbx12 (3 sets)
    Rope pull down: 3x12
    1-arm reverse pull down: 3x12
    cable fly: 3x12
    push ups: 5x20


    GPP:
    1 mile walk/sprint
    kettlebell swings: 3x20


    tattoo on back healing, not much chest lifts I can do
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  27. #27
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    11/24/2013 Sunday


    Back/Bicep:
    Pull ups: 3x10
    CSR: 3x8
    BB row (wide grip): 95lbx8, 115lbx8 (3 sets)
    DB row: 65lbx8, 70lbx8, 75lbx8
    lat pull down: 3x8
    hammer row (wide grip): 3x8
    seated 1-arm pulley: 3x8
    1-arm lat pull down: 3x8
    EZ curl: 3x8
    DB curl: 25lbx8, 27lbx8 (2 sets)
    cable 21's: 3 sets

    GPP:
    1/2 mile walk/jog
    2000m row
    superman plank: 2min
    ab roll out: 30
    ab rope pull down (seated): 3x15
    ab coaster: 3x30
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  28. #28
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    11/25/2013 Monday


    Lowerbody:
    Front squat: bar, 95lbx8, 135lbx5, 155lbx5, 175lbx5, 185lbx5
    SLDL: 135lbx8, 155lbx8, 175lbx8, 185lbx8
    seated calf raise: 3x15
    1-leg ext: 3x10

    1/4 mile incline walk
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  29. #29
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    11/27/2013 Wednesday


    Tricep/Chest:
    Incline BB bench: bar, 95lbx8, 135lbx8, 155lbx8 (3 sets)
    DB flat bench: 50lbx12, 60lbx12, 65lbx12, 40lbx15
    DB tate ext: 30lbx12, 37lbx12 (2 sets)
    Dips: 3x15
    JM smith press: 3x8
    Rope OH ext: 3x12
    v-bar pull down: 3x12
    cable fly (underhand): 3x12
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  30. #30
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    11/28/2013 Thursday


    Back/Bicep:
    BB pendlay row: bar, 95lbx8, 115lbx8, 135lbx8 (3 sets)
    CSR: 3x8
    DB double hand row: 50lbx12 (3 sets)
    stationary EZ curl: 3x12
    seated v-bar pulley row: 3x12
    double bi cable curl: 3x12
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