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Thread: Banjoman V2.0

  1. #181
    Gunga Galunga banjoman23's Avatar
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
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    Week 28

    Push
    DB Bench: 70sx3x8
    Fixed BB OHP: 80x3x9
    Fly machine: 90x10,10,11
    Lat Raise Machine: 80x3x10
    Rope pressdown: 42.5x11,11,10

    Pull
    Pullup: 3x9
    Iso-Lat Row: 240x3x11
    Lat Pulldown: 160x11,11,10
    EZBar Curl: 40x12,10,10

    Leg
    Single-leg press: 230x11,11,12
    Calves: 250x3x19
    Mile Repeats
    HLR 3x14,13,13

    Push
    DB Bench: 70sx8,8,7
    Fixed BB OHP: 80x10,9,8
    Fly machine: 90x3x11
    Lat Raise Machine: 80x11,10,10
    Rope pressdown: 42.5x11,11,10

    Pull
    Pullup: 9,10,9
    Iso-Lat Row: 240x3x11
    Lat Pulldown: taken again, grrr
    EZBar Curl: 40x3x12
    HLR: 3x14
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  2. #182
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
    banjoman23 is offline
    Week 29

    Leg
    Single-leg press: 230x11,12,12
    Calves: 250x19,19,20
    Mile Repeats
    HLR 3x14,13,13

    Push
    DB Bench: 70sx8,8,9
    Fixed BB OHP: 80x3x8
    Fly machine: 90x3x11
    Lat Raise Machine: 80x11,11,10
    Rope pressdown: 42.5x3x10

    Pull
    Pullup: 10,10,9
    Iso-Lat Row: 240x3x11
    Lat Pulldown: 160x3x11
    EZBar Curl: 50x8,8,6
    HLR: 3x14

    Leg:
    Half marathon
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  3. #183
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
    Age: 40
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
    banjoman23 is offline
    Week 30

    Push
    DB Bench: 70sx9,8,8
    Fixed BB OHP: 80x9,9,8
    Fly machine: 90x3x12
    Lat Raise Machine: 80x3x11
    Rope pressdown: 42.5x11,11,10

    Pull
    Pullup: 10,9,8
    Iso-Lat Row: 240x12,11,11
    Lat Pulldown: 160x3x11
    EZBar Curl: 40x11,10,9

    Leg
    Single leg LP: 230x3x12
    Calves: 250x20,19,20
    HLR 14,15,15

    Push
    DB Bench: 70sx9,8,7
    Fixed BB OHP: 80x3x9
    Fly machine: 100x3x10
    Lat Raise Machine: 80x3x11
    Rope pressdown: 42.5x11,11,10

    Pull
    Pullup: 10,9,9
    Iso-Lat Row: 240x12,12,11
    Lat Pulldown: 160x3x11
    EZBar Curl: taken

    Leg:
    Single leg LP: 230x3x12
    Calves: 250x3x20
    HLR 3x15

    Hey look at that, six workouts, I never can do that. Deload time.
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  4. #184
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
    Age: 40
    Posts: 1,390
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
    banjoman23 is offline
    Week 31

    Push
    DB Bench: 70sx9,8,7
    Fixed BB OHP: 80x9,9,8
    Fly machine: 100x11,10,10
    Lat Raise Machine: 80x3x11
    Rope pressdown: 42.5x3x11

    Pull
    Pullup: 10,9,8
    Iso-Lat Row: 240x12,12,11
    Lat Pulldown: 160x11,11,12
    EZBar Curl: 50x3x7

    Leg
    Single leg LP: 240x3x10
    Calves: 250x3x20
    HLR 3x15

    Push
    DB Bench: 70sx9,8,8
    Fixed BB OHP: 80x10,10,9
    Rear delt machine: 50x3x10
    Lat Raise Machine: 80x12,11,11
    Rope pressdown: 42.5x12,11,10

    I've never really done any real delt specific work like facepulls or anything, and I'm worried I might be getting an unhealthy imbalance there, so I'll probably try to work that into pull day somewhere. Started on a push day just because of availability, but I'll figure it out moving forward.
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  5. #185
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
    Age: 40
    Posts: 1,390
    Rep Power: 17204
    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
    banjoman23 is offline
    Week 32

    Pull
    Pullup: 10,9,10
    Iso-Lat Row: 240x3x12
    Rear Delt: 70x3x10
    EZBar Curl: 50x8,8,9

    Leg
    Single leg LP: 240x11,10,10
    Calves: 260x3x17
    HLR 3x15

    Push
    DB Bench: 70sx9,9,8
    Fixed BB OHP: 80x10,8,9
    Lat Raise Machine: 80x12,12,11
    Rope pressdown: 42.5x12,11,11

    Pull
    Pullup: 10,10,9
    Iso-Lat Row: 240x3x12
    Rear Delt: 70x3x10
    EZBar Curl: 50x3x9

    Leg
    Single leg LP: 240x11,11,10
    Calves: 260x3x17
    HLR 3x15

    Push
    DB Bench: 70sx3x9
    Fixed BB OHP: 80x10,10,9
    Lat Raise Machine: 80x3x12
    Rope pressdown: 42.5x12,12,11

    6 workouts, and everything feels good. Some prior very slight right shoulder nagging/clickiness went away with swapping out fly machine for rear delts (where I've never done any specific work). Keep on keepin on.
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  6. #186
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
    Age: 40
    Posts: 1,390
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
    banjoman23 is offline
    Week 33

    Pull
    Pullup: 3x10!
    Iso-Lat Row: 240x3x12
    Rear Delt: 70x11,10,10
    EZBar Curl: 50x8,9,9

    Leg
    Single leg LP: 240x11,11,10
    Calves: 260x18,17,17
    HLR 3x15

    Push
    DB Bench: 70sx9,9,8
    Fixed BB OHP: 90x8,7,6
    Lat Raise Machine: 80x3x12
    Rope pressdown: 42.5x12,12,10

    Only 3 workouts this week, boo. Work stuff, mostly.
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  7. #187
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
    Age: 40
    Posts: 1,390
    Rep Power: 17204
    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
    banjoman23 is offline
    Week 34

    Pull
    Pullup: 10,10,9
    Iso-Lat Row: 240x3x12
    Rear Delt: 70x3x11
    EZBar Curl: 50x3x9

    Leg
    Single leg LP: 240x3x11
    Calves: 260x3x18
    HLR 3x15

    Push
    DB Bench: 70sx10,10,9!
    Fixed BB OHP: 90x10,10,8
    Lat Raise Machine: 80x3x12
    Rope pressdown: 42.5x12,12,11

    Pull
    Pullup: 3x10
    Iso-Lat Row: 240x3x12
    Rear Delt: 70x12,11,11
    EZBar Curl: 50x10,9,8

    Leg
    Single leg LP: 240x3x11
    Calves: 260x3x18
    HLR 3x15
    Mile repeats

    Push
    Fixed BB OHP: 80x3x11
    DB Bench: 70sx9,9,7
    Lat Raise Machine: 90x9,9,10
    Rope pressdown: 42.5x12,11,11

    Weight is creeping up higher than I want, and it's not muscle. That's my primary goal over the next couple weeks.
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  8. #188
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
    Age: 40
    Posts: 1,390
    Rep Power: 17204
    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
    banjoman23 is offline
    Week 35

    Pull
    Pullup: 10,10,9
    Iso-Lat Row: 250x10,9,9
    Rear Delt: 70x12,12,11
    EZBar Curl: 50x10,9,8

    Leg
    Single leg LP: 240x12,11,11
    Calves: 260x3x19,18,18
    HLR 3x15

    Push
    DB Bench: 70sx10,10,9
    Fixed BB OHP: 90x10,10,8
    Lat Raise Machine: 90x3x10
    Rope pressdown: 42.5x12,12,11

    Pull
    Pullup: 10,10,9
    Iso-Lat Row: 250x3x10
    Rear Delt: 70x3x12
    EZBar Curl: 50x10,9,9

    Leg
    Single leg LP: 240x12,11,11
    Calves: 260x19,19,18
    HLR 3x15
    Mile repeats
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  9. #189
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
    Age: 40
    Posts: 1,390
    Rep Power: 17204
    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
    banjoman23 is offline
    Took a week off, deload. But some decent mileage.
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  10. #190
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
    Age: 40
    Posts: 1,390
    Rep Power: 17204
    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
    banjoman23 is offline
    Week 36

    Push
    DB Bench: 70sx9,8,9
    Fixed BB OHP: 90x9,9,8
    Lat Raise Machine: 90x3x10
    Rope pressdown: 42.5x12,11,10

    Pull
    Pullup: 10,9,8
    Iso-Lat Row: 250x3x10
    Rear Delt: 80x3x9
    EZBar Curl: 50x3x9

    Leg
    Single leg LP: 240x12,12,11
    Calves: 260x19,19,18
    HLR 3x15
    Mile repeats

    Push
    DB Bench: 70sx9,9,8
    Seated DB Press: 45sx9,9,8
    Lat Raise Machine: 90x3x10
    Rope pressdown: 42.5x11,10,11

    Pull
    Pullup: 10,9,10
    Iso-Lat Row: 250x11,10,10
    Rear Delt: 80x3x9
    EZBar Curl: 50x10,10,9

    Leg
    Single leg LP: 240x3x12
    Calves: 260x3x19
    HLR 3x15

    Lost my usual rep-or-two after a deload week off. It's fine, I'll get it back.
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  11. #191
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
    Age: 40
    Posts: 1,390
    Rep Power: 17204
    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
    banjoman23 is offline
    Week 37

    Push
    DB Bench: 70sx10,9,10
    Seated DB Press: 45sx9,8,9
    Lat Raise Machine: 90x3x10
    Rope pressdown: 42.5x12,9,10

    Pull
    Pullup: 3x10
    Iso-Lat Row: 250x11,11,10
    Rear Delt: 80x10,9,9
    EZBar Curl: 50x10,9,9

    Leg
    Single leg LP: 240x3x12
    Calves: 260x3x20
    HLR 3x15

    Push
    DB Bench: 70sx10,9,10
    Seated DB Press: 45sx3x9
    Lat Raise Machine: 90x3x10
    Rope pressdown: 42.5x12,12,11
    HLR: 3x15
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  12. #192
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
    Age: 40
    Posts: 1,390
    Rep Power: 17204
    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
    banjoman23 is offline
    Week 38

    Pull
    Pullup: 10,10,9
    Iso-Lat Row: 250x3x11
    Row Rear Delt Machine: 90x3x10
    EZBar Curl: 50x10,8,8

    Leg
    Single leg LP: 240x3x12
    Calves: 260x3x20
    HLR: 15,15,16
    Mile repeats

    Push
    DB Bench: 70sx3x10
    Seated DB Press: 45sx9,9,8
    Lat Raise Machine: 90x3x10
    Rope pressdown: 42.5x12,12,11

    Pull
    Pullup: 10,10,9
    Iso-Lat Row: 250x3x11
    Rear Delt: 90x10,9,7 form
    EZBar Curl: 50x10,10,9

    Leg
    Single leg LP: 250x10,10,9
    Calves: 270x17,17,16
    HLR: 16,15,16

    Push
    DB Bench: 70sx3x10
    Seated DB Press: 45sx3x9
    Lat Raise Machine: 90x3x10
    Rope pressdown: 42.5x11,10,10

    Full six workouts this week, woot. I need to drop weight and work on form for the rear delt exercise.
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