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  1. #361
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Went in yesterday for a nice back workout, really enjoying eating comfortably but gonna have to scale it back soon due to less activity form the job and higher intake. Gathering some unwanted fluff from it.

    Rack Pulls
    Set 1: 225x20
    Set 2: 315x15
    Set 3: 365x12
    Set 4: 405x10
    Set 5: 435x5

    T-Bar Rows 3x10
    Sets 1-3: 3 platesx10

    Smith Machine Bent Row 3x20
    Sets 1-3: 145x20

    Barbell Curls 3x10
    3x70x10

    Hammer Curls 3x12
    3x30x12
    Strong mind, strong body.
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  2. #362
    Strong Mind, Strong Body. LoganBrown's Avatar
    Join Date: Jul 2012
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    Happy New Year Folks, hope everyone is having a good 2018 thus far.

    Update... I've been in a sort of limbo since leaving my last job. Not really knowing what to do or where to go but I've finally got a gameplan. Taking the first 2-3 months of 2018 to work 2 jobs as a substitute teacher in the day and waiter at night so I can build up a nice cushion of $3-4000 and then make the move to OKC and continue my schooling as well as be a personal trainer for a well known gym around there. I'll be enrolling in the summer and paying my own way through at the University of Central Oklahoma. I plan on finishing my degree in Business with a focus on Marketing and Finance. I'm also planning on starting fitness modeling later on in the year once I cut down and building a portfolio with plans of turning professional over the next couple of years to help with my personal training. Ideally, I want to combine business and personal training and build upon that. Not sure of the steps I need to take for that, but right now my biggest focus is getting back on my feet, getting back to school, and crossing that bridge when it gets here. Big things in store for 2018 that I feel can truly help my career.

    Push Power

    Bench Press 6x5,4,3,4,3,2
    Set 1: 190x5
    Set 2: 205x4
    Set 3: 215x3
    Set 4: 215x4
    Set 5: 225x3
    Set 6: 235x2, 245x2, 255x2 (really felt like pushing it)

    Cable Crossover 5x10
    Sets 1-5: 50x10

    OHP 56x5,4,3,4,3,2
    Set 1: 115x5
    Set 2: 125x4
    Set 3: 135x3
    Set 4: 135x4
    Set 5: 145x3
    Set 6: 155x2

    Lateral Raises 5x10
    Sets 1-5: 30x10

    Close Grip Bench 4x8,8,6,6
    Sets 1-2: 145x8
    Sets 3-4: 155x6

    Strength is skyrocketing and workouts are great. No more time to waste.
    Strong mind, strong body.
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  3. #363
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Lower Power

    Squat 6x5,4,3,4,3,2
    Set 1: 275x5
    Set 2: 285x4
    Set 3: 295x3
    Set 4: 295x4
    Set 5: 305x3
    Set 6: 315x2

    Conventional Deadlift 6x5,4,3,4,3,2
    Set 1: 315x5
    Set 2: 355x4
    Set 3: 365x3
    Set 4: 365x4
    Set 5: 385x3
    Set 2: 405x2
    Strong mind, strong body.
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  4. #364
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Pull Power

    Bent Over Rows 6x5,4,3,4,3,2

    Set 1: 205x5
    Set 2: 215x4
    Set 3: 225x3
    Set 4: 235x4
    Set 5: 255x3
    Set 6: 275x2

    All sets super strict other than the final rep of the final set, some swing but nothing major.

    Lat Pulldowns 5x10
    All sets: 160x10

    Shrugs 3x20
    Sets 1-3: 275x20

    Barbell Curls 3x8
    Sets 1-3: 95x8

    Hammer Curls 3x10
    Sets 1-3: 40x10

    Dropset from 40, 8 reps at each weight for a total of 64 reps

    No longer incorporating heavy rack pulls because my back is one of my strongest areas and will grow with any kind of stimulus. Rack Pulls were getting to the upper 400 range and were fatiguing my lower back to where it affected my leg workouts so I scrapped them due to injury risk. I do deadlifts on leg day now as it is so rack pulling and deadlifting <4 times a week will hamper my recovery. With me wanting to have a fitness modeling photoshoot by the end of the year... Its a risk I won't take.
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  5. #365
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Stopping the rack pulls has been helping my leg workouts by a pretty big margin, though I will admit I do miss them. May cut leg training back to once a week since they respond so well and start hitting chest with some higher frequency because it still lags after years of training it.

    Lower Hypertrophy (High Rep)

    Squat 4x20,15,12,10 dropset 8

    Set 1: 225x20
    Set 2: 235x15
    Set 3: 245x12
    Set 4: 260x10, 185x8

    Leg Press 3x20

    All sets were 600x20

    RDL 4x15

    All sets with 275'

    3 dropsets on lying leg curl supersetted with 3 dropsets on leg extension.

    Started at 80 on leg curls and did 8 reps with each weight downward for total of 48 reps.

    Same concept with leg extensions.

    Hoping to hit a 405lb back squat on Monday to get back to my all time best. Body weight sitting around 193-195, 14-15% bf.
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  6. #366
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Pull Hypertrophy High Rep

    BB Rows 4x20x15x12x10 dropset 8

    set 1: 185x20
    set 2: 195x15
    set 3: 205x12
    set 4: 215x10, 135x8

    Lat Pulldowns 4x20,15,12,10 dropset 8

    set 1: 150x20
    set 2: 160x15
    set 3: 170x12
    set 4: 180x10, 140x8

    Smith Machine 1 arm row 3x15
    sets 1-3: 115x15

    Rope Pullthrough 3x20

    sets 1-3: 100x20

    BB Curl 4x20,15,12,10 dropset 8

    set 1: 65x20
    set 2: 70x15
    set 3: 75x12
    set 4: 85x10, 65x10

    Concentration Curls 3x15
    All sets with 25

    Hammer Curls 3x12
    All sets with 40

    Rope Curl dropset from 100lbs, total 70 reps

    5x100 yd sprints
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  7. #367
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Push Power

    Flat DB Press 6x5,5,3,3,2,2

    Set 1: 95's x 5
    Set 2: 95's x 5
    Set 3: 100's x 3
    Set 4: 105's x 3
    Set 5: 105's x 2
    Set 6: 110's x 2

    Never touched 100lb DBs for more than 1 rep before this. Got 110's for 2 today. Moving on up.

    Incline Bench 3x8

    All sets 155x8

    Did these for added chest volume.

    Pec Deck 5x10

    All sets done with 115 super slow and controlled.

    OHP 6x5,4,3,4,3,2
    Set 1: 135x5
    Set 2: 140x4
    Set 3: 150x3
    Set 4: 145x4
    Set 5: 155x3
    Set 6: 160x2

    Lateral Raises 5x10

    All sets with 30x10. 3 second eccentric, 3 second concentric.

    This was yesterday's workout and was basically a workout "date" with a girl I've known for a while and has been lifting consistently for a few years. It was nice that what she was doing and I wasn't worrying about having to spend energy more explaining things than it took to work out.

    We went to the track afterwards and did some sprints, 6x100.
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  8. #368
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Don't update this near as often as I used to but the gains are still coming. I'm at my absolute strongest ever now and cutting.

    Push Low Volume Hypertrophy

    Flat Bench 3x10
    Set 1: 185x10
    Set 2: 205x10
    Aet 3: 215x10

    Flat DB Press 4x8-10
    Set 1: 90x10
    Set 2: 95x10
    Set 3: 95x10
    Set 4: 100x10

    Decline Bench 2x8
    Set 1: 225x8
    Set 2: 225x8

    OHP 3x8
    Sets 1-3: 115x8

    Lateral Raises 3x15
    All sets with 30lbs

    Upright Rows 3x10
    All sets with 145

    Tricep Pressdown 3x12
    All sets with 170

    DB Skullcrusher 3x10
    All sets with 35's

    OH Ext 3x10
    All sets with 100


    *Strained my hip(s) on a pull workout. Got a bit egotistical and decided to do a 20 rep deadlift set with 315. Got the 20 but not worth the hip impingement. Next time I'll keep my ego in check.
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  9. #369
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Just smashed a 295lb Bench @ 190lbs. Huge PR and next goal is 315. Closing in on the 3/4/5 elite gym standards. Hit the 405 squat in the past but never have hit a 3 plate bench or 5 plate deadlift. I plan on hitting those numbers by this summer. Was an impromptu lift as I was feeling strong and went for it so I didn't video. Will try to video it the next push workout.
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  10. #370
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Pull Hypertrophy

    Barbell Rows 3x10
    Set 1: 185x10
    Set 2: 205x10
    Set 3: 225x10 ----> 135x10

    Pullups 3x12

    Lat Pulldowns 3x8
    Set 1: 250x8
    Set 2: 275x8
    Set 3: 300x8

    Rack Pulls 4x12,10,8,6
    Set 1: 315x12
    Set 2: 365x10
    Set 3: 405x8
    Set 4: 455x6

    DB Rows 3x15
    Sets 1-3: 90x15

    Shrugs 4x12
    Sets 1-3: 365x12
    Set 4: 405x12 ---> 315x12 -----> 225x12 ------> 135x12

    Barbell Curls 3x10
    Sets 1-3: 95x10

    Hammer Curls 3x12
    Sets 1-3: 45x12

    Reverse Cable Curls 3x15
    Sets 1-3: 90x15

    Curl Dropset from 45lbs, 8 reps at each weight.

    Got a body comp analysis done and was surprised to see my results. 194.8lbs (after eating for the day, with clothes on) and 12.1% body fat. Don't believe my body fat is truly that low, but still cool to see such a high body weight and a lowish body fat number. For reference, last time I did this on the same exact machine, I weighed 155.2lbs at 9.6% body fat. Numbers may be somewhat inaccurate, but it indicates a pretty high amount of progress. Stoked at those results.
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  11. #371
    Protein Protege TGreggors's Avatar
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    Location: Tennessee, United States
    Age: 25
    Posts: 2,291
    Rep Power: 376
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    Catching up on your log here. DANG. Still killing it, dude! 295 bench is dream status for me, lol. Happy to see that you're still grinding. What was your method of body comp testing?
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

    Bodybuild like no one is watching
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  12. #372
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Originally Posted by TGreggors View Post
    Catching up on your log here. DANG. Still killing it, dude! 295 bench is dream status for me, lol. Happy to see that you're still grinding. What was your method of body comp testing?
    Lmao thanks man, it was a struggle bus at first. Tried it once and failed, put on some Ozzy and got amped after that... Went up smooth as butter the second time Keep at it dude, you'll get there. I'm roughly 20lbs heavier with some extra padding so I imagine that helps

    Only been eating roughly 1800-1900 cals a day with 15 mins of cardio 6x weekly. Didn't think I'd smash 295 in a deficit but making it happen. Body comp test was done via in body machine, so nothing crazy accurate but its what i've been using as a reference point since I've started. Had one of these same tests done 1.5 years back @155 lbs and came back at 9% bf (9.8% to be exact... lol) and few days ago got it tested at 12.1% 195lbs. Vast improvement imo even with the fact that the machines can be inaccurate from time to time. Goal by summer is to be at 180lbs 9-10% body fat!
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  13. #373
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Lower Power

    Squat 6x5,4,3,4,3,2
    Set 1: 315x5
    Set 2: 325x4
    Set 3: 335x3
    Set 4: 335x4
    Set 5: 345x3
    Set 6: 355x2

    Conventional Deadlift 6x5,4,3,4,3,2
    Set 1: 365x5
    Set 2: 385x4
    Set 3: 405x3
    Set 4: 405x4
    Set 5: 425x3
    Set 6: 435x2

    Not terrible #s... Not 100% happy though. Wanting that 3/4/5 standard. 295 bench has been hit... 385 squat has been hit (recently; all time best is 405)... and 465 deadlift has been hit. One workout at a time.
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  14. #374
    Protein Protege TGreggors's Avatar
    Join Date: Jan 2012
    Location: Tennessee, United States
    Age: 25
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    Originally Posted by LoganBrown View Post
    Lmao thanks man, it was a struggle bus at first. Tried it once and failed, put on some Ozzy and got amped after that... Went up smooth as butter the second time Keep at it dude, you'll get there. I'm roughly 20lbs heavier with some extra padding so I imagine that helps

    Only been eating roughly 1800-1900 cals a day with 15 mins of cardio 6x weekly. Didn't think I'd smash 295 in a deficit but making it happen. Body comp test was done via in body machine, so nothing crazy accurate but its what i've been using as a reference point since I've started. Had one of these same tests done 1.5 years back @155 lbs and came back at 9% bf (9.8% to be exact... lol) and few days ago got it tested at 12.1% 195lbs. Vast improvement imo even with the fact that the machines can be inaccurate from time to time. Goal by summer is to be at 180lbs 9-10% body fat!
    I'm an Ozzy fan, too. It is pretty remarkable what some good tunes can do in the weight room. But yeah, I see what you're saying on that for sure. No matter how you slice it, that's quite the improvement. Aaaawwwhh shiiiit. In for the documentation of this. Going to be pretty neat to see what the end result is. That'd be a huge improvement for two years' time.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

    Bodybuild like no one is watching
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  15. #375
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Originally Posted by TGreggors View Post
    I'm an Ozzy fan, too. It is pretty remarkable what some good tunes can do in the weight room. But yeah, I see what you're saying on that for sure. No matter how you slice it, that's quite the improvement. Aaaawwwhh shiiiit. In for the documentation of this. Going to be pretty neat to see what the end result is. That'd be a huge improvement for two years' time.
    For sure man, I'm usually a rap guy but Ozzy got the job done this time.

    My body fat storage has seemed to shift over the past couple years so my abs aren't quite as lean, but my legs are cut like diamonds right now whereas it used to be the other way around. Some hammy definition and definite quad definition. Oh well, still gotta cut those 10-12lbs off and can't wait to see the result when I do. I initially planned to cut to 170, but the test revealed me as having 171 lean mass (including bone of course) so I feel like 170 would be a harsh cut. Only time will tell. 180 is the goal and I'll re-evaluate when I get there. Considering last time I was single digits I was sub 160... Being at 180 in the single digit range would be awesome. If only now I could transfer some of my back and leg muscle to my chest
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  16. #376
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Pull

    Barbell Rows 4x8
    Sets 1-4: 225x8

    Pullups
    4x10

    Lat Pulldowns 4x15,12,10,8
    Set 1: 150x15
    Set 2: 160x12
    Set 3: 170x10
    Set 4: 180x8

    Rack Pulls 4x8, 1 dropset
    Set 1: 365x8
    Set 2: 405x8
    Set 3: 405x8
    Set 4: 415x8

    Dropset; 405x8, 315x10, 225x12, 135x10 (barbell rows instead of rack pulls) total back annihilation here.

    Barbell Curls 4x8
    Sets 1-4: 100x8

    Hammer Curl Dropset from 45, 8 reps per weight.

    Cable Curl dropset from 110, 12 reps per weight.

    Sick Bicep Pump from this.
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  17. #377
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Legs

    5x10 Squat
    Set 1: 255x10
    Set 2: 265x10
    Set 3: 275x10
    Set 4: 275x10
    Set 5: 285x10

    Holy mother of batman sweat balls. You'd have though i had a storm cloud above my head with the amount I was sweating here.

    RDL 4x12
    Set 1: 185x12
    Set 2: 195x12
    Set 3: 205x12
    Set 4: 225x12

    Single Leg Leg Press 3x15
    Set 1: 300x15
    Set 2: 300x15
    Set 3: 350x15

    Calf Raises 4x20
    All sets with 185
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  18. #378
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Down to 186.3 as of this morning. Delts and chest are showing striations, legs are getting veiny, upper back is getting cut up, and veins are starting to pop out of my arms and delts more and more. Losing fat everywhere but my abs, which is strange because that used to be where I'd lose the fat from first. They're definitely visible, but struggling to go from visible abs to ripped abs. Oh well, one day at a time. Fully intend to do a fitness modeling shoot this fall... Sooner if at all possible. Its been one of my dreams since I was 16-17 and I'm now 23 as of a week ago. No time to waste. Want to be at least 7-8% body fat with some fullness from 1-2 weeks from reverse dieting.

    Chest, Tris, Shoulders

    Bench Press: 3x6 70% of 1RM, 75% of 1RM, 80% of 1RM.

    Set 1: 215x6
    Set 2: 225x6
    Set 3: 235x6

    Incline HS 3x10

    Sets 1-3 45(2)+25x10

    Decline Press 3x15
    Sets 1-3: 165x15

    Cable Crossovers 4x20

    Sets 1-4: 50x20

    Arnold Press 3x12

    Sets 1-3: 45x12

    Upright Rows 3x12

    Sets 1-3: 135x12

    Lateral Raises 4x15

    Sets 1-4: 35x15

    DB Skullcrushers 3x15

    Sets 1-3: 35x15

    Tricep Pressdown 3x15

    Sets 1-3: 160x15

    Overhead DB extentsions 3x15

    Sets 1-3: 35x15 (single arm)
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  19. #379
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Pull

    T-bar Row 4x20,15,12,10 ---> 8
    Set 1: 45(2)x20
    Set 2: 45(2)+25x15
    Set 3: 45(3)x12
    Set 4: 45(3)+15x10 ----> 45(2)x8

    Started using the machine instead of barbell, less lower back stress.

    Weighted Pullups 3x8
    Sets 1-3: BW+25x8

    Above Knee Rack Pulls (trap focus) 5x10,8,8,6,4
    Set 1: 405x10
    Set 2: 455x8
    Set 3: 475x8
    Set 4: 495x6
    Set 5: 525x4

    Rope Pullthrough 3x20
    Sets 1-3: 100x20

    BB Curls 5x12
    Sets 1-5: 80x12

    Hammer Curls 4x12
    Sets 1-4: 45x12

    Reverse Curls 3x10
    Sets 1-3: 55x10

    Concentration Curls 1x10,8,6,4,3,2,1

    Alternated hands and never stopped.

    Abs, Cable crunches 3x12

    Sets1-2: 170x12

    Set 3 my abs cramped and totally locked up on me to where I was stuck in the contracted position. A buddy had to come relieve the weight and straighten me out. Weirdest sensation ever and I know for a fact it wasn't from dehydration because Id been drinking a ton of water. Definitely didn't like the feeling.

    New low weigh in today of 184.0. New veins coming and striations starting to show in chest. 140C/60F/185P currently and just added 10 mins of cardio 4x weekly.
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  20. #380
    Registered User FlightDistance's Avatar
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    I have been a member for awhile but just recently started getting alittle more active on forums. this thread is great! keep grinding man I'm proud of you sticking with the consistent logs!
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  21. #381
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    Originally Posted by FlightDistance View Post
    I have been a member for awhile but just recently started getting alittle more active on forums. this thread is great! keep grinding man I'm proud of you sticking with the consistent logs!
    Thanks man! Sick avi btw
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  22. #382
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Push

    Bench Press 3x3
    Set 1: 245x3
    Set 2: 245x3
    Set 3: 245x3

    Pressing strength is down slightly with the cut, but nothing terrible.

    Incline HS 3x8
    Sets 1-3: 45(2)+25x8

    Decline Press 3x12
    Sets 1-3: 185x12

    Low Cable Crossovers 3x15
    Sets 1-3: 40x15

    High Cable Crossovers 3x15
    Sets 1-3: 50x3

    OHP 3x8
    Sets 1-3: 115x8

    Upright Rows 3x15,12,10
    Set 1: 95x15
    Set 2: 115x12
    Set 3: 135x10

    Lateral Raises 4x15
    Sets 1-4: 35x15

    One Arm Skullcrushers 3x15
    Sets 1-3: 35x15

    Tricep Pressdowns 3x15
    Sets 1-3: 150x15
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  23. #383
    Strong Mind, Strong Body. LoganBrown's Avatar
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    New low weigh ins damn near every day this week. Hit 183.0 this morning. Looks like my 1,000+ carb refeed experiment last Sunday has paid off big time. Crazy how the human body works!
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  24. #384
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Pull

    Weighted Pullups

    Bw+25x8 3 sets

    T Bar Rows 4x12,12,10,8
    Set 1: 45(2)x12
    Set 2: 45(2)+25x12
    Set 3: 45(3)x10
    Set 4: 45(3)+10x8

    Rack Pulls 4x12,10,8,6
    Set 1: 405x12
    Set 2: 455x10
    Set 3: 475x8
    Set 4: 500x6

    The 500x6 moved smooth as butter, probably got 600+ in me on these.

    Rope Pullthroughs 3x20
    Sets 1-3: 110x20

    Barbell Curls ss/ with hammer curls 4x12

    BB Curls 55x12, Hammer curls 35x12 all 4 sets

    Reverse Curls 3x15
    Sets 1-3: 55x15
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  25. #385
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Went in for a super light pump and fluff back/bi workout yesterday. Cant do anything strenuous because of some damn hemorrhoids
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  26. #386
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Back+Bis

    Weighted Pullups
    BWx10
    BWx10
    BW+25x8
    BW+25x8
    BW+25x8

    Rack Pulls
    Set 1: 405x10
    Set 2: 455x10
    Set 3: 500x8
    Set 4: 545x6
    Set 5: 585x4
    Set 6: 605x2

    Lat Pulldowns 4x20,15,12,10
    Set 1: 140x20
    Set 2: 150x15
    Set 3: 150x12
    Set 4: 170x10

    Barbell Rows 3x12
    Sets 1-3: 185x12

    Barbell Curls 4x20,15,12,10
    Set 1: 65x20
    Set 2: 75x15
    Set 3: 80x12
    Set 4: 85x10

    Hammer Curls 3x12
    Sets 1-3: 45x12

    Reverse Cable Curls 3x12
    Sets 1-3: 90x12

    Concentration Curls 3x10,8,6,4,2

    Dropsets for each.

    Taking a diet break for a few weeks. Started a brand new job as an inbound marketing assistant 20hrs a week for a company in my hometown. In the office on Monday and Wednesday, working from home any other time I prefer. Will still be waiting tables by night every day and pulling doubles on Tuesday and Thursday by taking the lunch shift in between classes. Not gonna be stupid about the break, but I also want to devote more time to focusing on work and paying off school. Will also be fun to have good workouts and maintain a good hormone balance from eating more food. Macros for the break will be 300C/185P/65F.
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  27. #387
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Legs

    Deadlifts 5x5,5,3,3,1
    Set 1: 405x5
    Set 2: 425x5
    Set 3: 445x3
    Set 4: 465x3
    Set 5: 500x1

    Squats 3x8
    Sets 1-3: 295x8
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  28. #388
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Lower Power

    Deadlift 5 warmup sets, 1 AMRAP w/ 405.

    Set 1: 225x8
    Set 2: 275x5
    Set 3: 315x3
    Set 4: 365x1
    Set 5: 405x1

    AMRAP w/ 405. 405x10

    Not gonna lie, I felt pretty god slamming out 405 for 10 reps when I struggled to rack pull 405x10 a couple months ago. This puts my estimated 1RM at 530+, but not gonna hold my breath until I actually hit that number. A true 1RM and a 405x10 DL are 2 different stories.
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  29. #389
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Push

    Bench Press 4x5, 1xAMRAP

    Sets 1-4: 225x5
    Set 5: 225x10

    Incline DB 3x10
    Sets 1-3: 90x10

    Flat Flies 3x12
    Sets 1-3: 50x12

    OHP: 3x8,6,4
    Set 1: 115x8
    Set 2: 125x6
    Set 3: 135x4

    Upright Cable Row 3x10
    Sets 1-3: 200x10

    Lateral Raise Dropset from 45, 10 reps each weight

    DB Skullcrushers 3x10
    Sets 1-3: 40x10

    Tricep Pressdowns 3x10
    Sets 1-3: 180x10

    Overhead Cable Extensions 3x10
    Sets 1-3: 140x10

    Feeling strong as hell.
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  30. #390
    Strong Mind, Strong Body. LoganBrown's Avatar
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    Did some 1RM tests 2 days ago to begin Layne Norton's PH3 program.

    Bench: 295
    Squat: 425
    Deadlift: 515
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