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  1. #271
    They're All Blue Wires dgcoats's Avatar
    Join Date: Apr 2007
    Location: Mc Kinney, Texas, United States
    Posts: 2,392
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    dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500)
    dgcoats is offline
    10/11-10/17

    BW 280

    Squat 510 1 425 4-4-4-4
    DB Bench 100 10-8-8
    Unilateral KB RDL 50 9-9
    Chin Up BW EMOM 7x3
    Reverse Hyper BW 12-12
    Dips 22.5 Chain 6-6
    DB Alternating Curls 45 8-8
    2:08-4:26

    Hill Runs
    Hanging Knee Raise
    6:07-7:03

    Bench 320 1 275 4-4-4-4
    Good Mornings 185 10-10
    Inverted Row BW 11-11-11
    BB Walking Lunges 80 10-10
    DB Overhead Extension 80 9-12
    TRX Curls BW 10-11
    Lateral Step Up BW 12-12
    3:35-5:40

    Deadlift 585 1 485 4-4-4-4
    Press 165 8-8-8
    Leg Press 410 9-8-8
    Neutral Grip Pulldown 180 10-10-10
    Hip Thrust BW 15-15
    Close Grip Bench 205 8-11
    Plate Pinch Curl 50 15-15
    3:35-6:09
    http://voidempathy.blogspot.com/
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  2. #272
    They're All Blue Wires dgcoats's Avatar
    Join Date: Apr 2007
    Location: Mc Kinney, Texas, United States
    Posts: 2,392
    Rep Power: 792
    dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500)
    dgcoats is offline
    10/18-10/24

    BW 280

    Squat 535 1 445 3-3-3-3
    DB Bench 100 11 Neutral 8-9
    KB Swings 50 15-15
    Chin Up BW 6-6-5-4
    Reverse Hyper BW 12-12
    Dips 22.5 Chain 8-8
    DB Alternating Curls 50 7-7
    5:46-8:14


    Bench 325 1 285 3-3-3-3
    Good Mornings 185 12-12
    Inverted Row BW 10-10-10
    BB Walking Lunges 100 8-8
    DB Overhead Extension 100 8-9
    TRX Curls BW 12-12
    Lateral Step Up BW 5-5
    5:12-7:20

    Injured myself during last set of warm ups on deadlift day so skipped that workout. Felt a pop or strain in my rear delt area, was kind of painful to raise my arm or pull any kind of weight. Luckily I have a deload scheduled for this week so I hope to be healed enough to start lifting soon.
    http://voidempathy.blogspot.com/
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  3. #273
    They're All Blue Wires dgcoats's Avatar
    Join Date: Apr 2007
    Location: Mc Kinney, Texas, United States
    Posts: 2,392
    Rep Power: 792
    dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500)
    dgcoats is offline
    11/15-11/21

    BW 280

    Squat 500 1
    Tempo Squat 315 (410) 4-4-4-4 (040) 4
    RDL 225 11-11-11
    KB Cossack Squat 20 7-7
    Glute Bridge 20 20-20
    Deadbug Hold
    Assault Bike 10 mins 3.2 miles
    5:30pm-7:43pm

    Bench 335 0
    Incline Bench 185 8-8-8-8-8
    DB Row 70 12-12-12
    Standing Cable Press 80 12-12
    Iso Lateral Pulldown 140 15-15-12
    Push Ups BW 12
    TRX Curls BW 13
    Bench Y Raise 10 10-10
    Walk Jog 1000m
    8:09pm-10:12pm

    Deadlift 500 1
    Sumo Deadlift 315 4-4-4-4-4
    Squat Variations
    DB Walking Lunges 20 10 25 10
    Uni Hip Thrust BW 5-5
    Roman Chair Leg Raise
    Assault Bike 10 mins 3.4 miles
    7:33pm-9:50pm

    Press 205 1
    DB Press 50 12-12-12-12
    Seated Row 140 15-15-13
    Tempo Bench 225 (410) 5-3 230 4
    NG Pulldown 140 15-11-13
    DB Skullcrusher 30 20
    DB Hammer Curls 30 15
    Bench Y Raise 7.5 13
    5:07pm-7:00pm

    Spent a few weeks doing rehab type workouts, this was my first week actually lifting
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  4. #274
    They're All Blue Wires dgcoats's Avatar
    Join Date: Apr 2007
    Location: Mc Kinney, Texas, United States
    Posts: 2,392
    Rep Power: 792
    dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500)
    dgcoats is offline
    11/22-11/28

    BW 279

    Squat 500 1
    Hack Squat 230 10 280 10 300 10-10
    RDL 225 12-12-12
    KB Cossack Squat 20 7-7
    Glute Bridge 50 15-15
    Deadbug Hold
    Sandbag Carry
    8:05pm-10:20pm

    Bench 315 1
    Incline Bench 205 8-7-6-4 160 10
    DB Row 70 15-15-11
    Standing Cable Press 80 12-12
    NG Kneeling Pulldown 160 12-10-9
    Push Ups BW 13
    TRX Curls BW 13
    Bench Y Raise 10
    4:13pm-6:00pm

    Deadlift 550 1
    Sumo Deadlift 365 6-6-6-6
    Tempo Squat 275 3-3-3-3
    DB Walking Lunges 30 8-8
    Uni Hip Thrust BW 20-20
    Roman Chair Leg Raise
    4:48pm-7:00pm


    Press 205 1
    DB Press 65 9-9-9-9
    Seated Row 160 11-11-11
    Tempo Bench 235 (410) 3-3-3-3
    Iso Lateral Pulldown 110 20-20-20
    5:26pm-7:00pm
    http://voidempathy.blogspot.com/
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