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Gary's Training Log
Views: 47023 | Replies: 780 | Started 11 years, 8 months ago
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#886750 | Mon - Sep 8 2014 - 19:38:13
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pg 13 gains


recent purch:

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#886751 | Mon - Sep 8 2014 - 19:38:38
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5/3/1 cycle 7ish 2014

strict OHP
90x5
100x5
115x5+(7)

incline bench
95x8
105x8
115x8
95x10x2

bw chins 3xF
bw dips 3xF
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#886764 | Tue - Sep 9 2014 - 17:30:58
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5/3/1 cycle 7ish 2014

deadlift
285x5
325x5
370x5+(6)

rack pulls
240x8
265x8
285x8
240x10x2

hanging leg raise 3x16
cable crunch 70x16x3
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#886804 | Thu - Sep 11 2014 - 16:15:30
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5/3/1 cycle 7ish 2014

flat bench
165x5
190x5
215x5+(6)

db fly
35x8x2
40x8
35x10x2

high pull 95x6x3 -- babby weight, learning the movement
bb curl 55x12x3
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#886934 | Sun - Sep 14 2014 - 19:36:28
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5/3/1 cycle 7ish 2014

squat
200x5
230x5
260x5+(5)

sldl
165x8 deficit
180x8 deficit
195x8 deficit
165x10x2

bb hip thrust 195x8x2
weighted plank 2xF
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#886948 | Mon - Sep 15 2014 - 17:19:51
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Quote (___ @ Mon - Sep 8 2014 - 20:38:38)
5/3/1 cycle 7ish 2014

strict OHP
90x5
100x5
115x5+(7)

incline bench
95x8
105x8
115x8
95x10x2

bw chins 3xF
bw dips 3xF


strict OHP
95x3
110x3
120x3+(6)

incline bench
105x8
115x8
120x8
95x10x2

bw chins 3xF
bw dips 3xF
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#886978 | Tue - Sep 16 2014 - 17:16:00
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Quote (___ @ Tue - Sep 9 2014 - 18:30:58)
5/3/1 cycle 7ish 2014

deadlift
285x5
325x5
370x5+(6)

rack pulls
240x8
265x8
285x8
240x10x2

hanging leg raise 3x16
cable crunch 70x16x3


deadlift
305x3
350x3
390x3+(3)

rack pulls
265x8
285x8
310x8
240x10x2

hanging leg raise 3x16
cable crunch 70x16x3
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#887078 | Fri - Sep 19 2014 - 16:39:44
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Quote (___ @ Thu - Sep 11 2014 - 17:15:30)
5/3/1 cycle 7ish 2014

flat bench
165x5
190x5
215x5+(6)

db fly
35x8x2
40x8
35x10x2

high pull 95x6x3 -- babby weight, learning the movement
bb curl 55x12x3


flat bench
175x3
200x3
225x3+(4)

db fly
35x8
40x8
45x8
35x10x2

high pull 135x6x3
bb curl 60x12x3
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#887079 | Fri - Sep 19 2014 - 16:40:26
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Quote (___ @ Sun - Sep 14 2014 - 20:36:28)
5/3/1 cycle 7ish 2014

squat
200x5
230x5
260x5+(5)

sldl
165x8 deficit
180x8 deficit
195x8 deficit
165x10x2

bb hip thrust 195x8x2
weighted plank 2xF


squat
215x3
245x3
275x3+(3)

sldl
180x8 deficit
195x8 deficit
210x8 deficit
165x10x2

bb hip thrust 195x8x3
weighted plank 3xF
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#887130 | Mon - Sep 22 2014 - 19:33:54
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Quote (___ @ Mon - Sep 15 2014 - 18:19:51)
Quote (___ @ Mon - Sep 8 2014 - 20:38:38)
5/3/1 cycle 7ish 2014

strict OHP
90x5
100x5
115x5+(7)

incline bench
95x8
105x8
115x8
95x10x2

bw chins 3xF
bw dips 3xF


strict OHP
95x3
110x3
120x3+(6)

incline bench
105x8
115x8
120x8
95x10x2

bw chins 3xF
bw dips 3xF


strict OHP
100x5
115x3
130x1+(4)

incline bench
115x8
120x8
130x8
95x10x2

bw chins 3xF
bw dips 3xF
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#887143 | Tue - Sep 23 2014 - 19:14:07
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Quote (___ @ Tue - Sep 16 2014 - 18:16:00)
Quote (___ @ Tue - Sep 9 2014 - 18:30:58)
5/3/1 cycle 7ish 2014

deadlift
285x5
325x5
370x5+(6)

rack pulls
240x8
265x8
285x8
240x10x2

hanging leg raise 3x16
cable crunch 70x16x3


deadlift
305x3
350x3
390x3+(3)

rack pulls
265x8
285x8
310x8
240x10x2

hanging leg raise 3x16
cable crunch 70x16x3


deadlift
325x5
370x3
415x1+(1) -- just missed lockout on rep #2, so close!

rack pulls
285x8
310x8
330x8 -- was ready to die after this
240x10x2

hanging leg raise 3x16
cable crunch 72.5x16x3
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#887156 | Wed - Sep 24 2014 - 18:43:15
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#887171 | Thu - Sep 25 2014 - 18:57:26
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Quote (___ @ Fri - Sep 19 2014 - 17:39:44)
Quote (___ @ Thu - Sep 11 2014 - 17:15:30)
5/3/1 cycle 7ish 2014

flat bench
165x5
190x5
215x5+(6)

db fly
35x8x2
40x8
35x10x2

high pull 95x6x3 -- babby weight, learning the movement
bb curl 55x12x3


flat bench
175x3
200x3
225x3+(4)

db fly
35x8
40x8
45x8
35x10x2

high pull 135x6x3
bb curl 60x12x3


flat bench
190x5
215x3
240x1+(1) -- actually got 2 but shitbad spotter was touching the bar so donno

db fly
40x8
45x8x2
35x10x2

high pull 115x6x3 -- 1 pl8 was too much form breakdown
bb curl 60x12x3
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#887189 | Fri - Sep 26 2014 - 16:01:15
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Quote (___ @ Fri - Sep 19 2014 - 17:40:26)
Quote (___ @ Sun - Sep 14 2014 - 20:36:28)
5/3/1 cycle 7ish 2014

squat
200x5
230x5
260x5+(5)

sldl
165x8 deficit
180x8 deficit
195x8 deficit
165x10x2

bb hip thrust 195x8x2
weighted plank 2xF


squat
215x3
245x3
275x3+(3)

sldl
180x8 deficit
195x8 deficit
210x8 deficit
165x10x2

bb hip thrust 195x8x3
weighted plank 3xF


squat
230x5
260x3
290x1+(2) PR

sldl
195x8 deficit
210x8 deficit
225x8 deficit
165x10x2

weighted plank 3xF
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#887239 | Mon - Sep 29 2014 - 19:45:57
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deload week
nothing to report
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#887334 | Mon - Oct 6 2014 - 16:59:42
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hey guys, back with another training cycle

squat (low bar)
180x5
205x5
235x5x2

pause squat (high bar)
155x5x3

stiff leg deadlift (auto regulated)
225x5
225x8x3

pull-ups
8, 8, 7

straight leg hanging leg raises
3x10
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#887358 | Wed - Oct 8 2014 - 18:36:17
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bb shrug (auto regulated)
135x10x2
155x10x3

strict ohp
80x5
90x5
105x5
90x8x3
75x12

lateral raise (auto regulated)
15x12x2
17.5x12
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#887359 | Wed - Oct 8 2014 - 18:37:17
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front squat
95x5
105x5
135x5
155x5x3

pendlay row (auto regulated)
135x8
185x4
145x12x2
135x12x2

weighted sit-up (auto regulated)
45x10
70x10x2
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#887403 | Fri - Oct 10 2014 - 17:01:45
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deadlift
260x3
290x2
325x6x2

deadlift (deficit)
240x5
260x5
275x5

stiff leg deadlift
185x8
210x8

chin-up
BWx8x2

single arm db row (auto regulated)
60x15x3
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#887404 | Fri - Oct 10 2014 - 17:03:02
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pause bench
145x5
160x5
175x6x2

speed bench
160x5x5

pause bench (wide grip)
145x5x3

incline db press (auto regulated)
40x12x4

incline db row (auto regulated)
40x12x2
45x12x2
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#887483 | Mon - Oct 13 2014 - 17:03:33
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Quote (___ @ Mon - Oct 6 2014 - 17:59:42)
hey guys, back with another training cycle

squat (low bar)
180x5
205x5
235x5x2

pause squat (high bar)
155x5x3

stiff leg deadlift (auto regulated)
225x5
225x8x3

pull-ups
8, 8, 7

straight leg hanging leg raises
3x10


squat (low bar)
215x3
240x5x3

pause squat (high bar)
190x5x3

stiff leg deadlift (auto regulated)
225x5
225x8x3

pull-ups
8, 7, 6

straight leg hanging leg raises
3x10

was ready to actually die
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#887485 | Mon - Oct 13 2014 - 17:23:08
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Keep up the good work Pie.
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#887487 | Mon - Oct 13 2014 - 18:36:17
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Quote (7_Deadly_Sins @ Mon - Oct 13 2014 - 18:23:08)
Keep up the good work Pie.


thanks m8, means a lot
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#887533 | Wed - Oct 15 2014 - 16:33:19
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Quote (___ @ Wed - Oct 8 2014 - 19:36:17)
bb shrug (auto regulated)
135x10x2
155x10x3

strict ohp
80x5
90x5
105x5
90x8x3
75x12

lateral raise (auto regulated)
15x12x2
17.5x12


bb shrug (auto regulated)
135x10
155x10x2
175x10x2
185x10x2

seated db ohp (auto regulated)
50x10
50x9 (f)
45x10
45x9 (f)
30x18

lateral raise (auto regulated)
17.5x12x3
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#887534 | Wed - Oct 15 2014 - 16:34:36
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Quote (___ @ Wed - Oct 8 2014 - 19:37:17)
front squat
95x5
105x5
135x5
155x5x3

pendlay row (auto regulated)
135x8
185x4
145x12x2
135x12x2

weighted sit-up (auto regulated)
45x10
70x10x2


front squat
95x5
105x5
135x5
155x5x3
170x5x2

pendlay row (auto regulated)
135x6
185x4
145x12x4

weighted sit-up (auto regulated)
45x15
60x15x2
        Top  
#887557 | Thu - Oct 16 2014 - 17:20:15
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Quote (___ @ Fri - Oct 10 2014 - 18:01:45)
deadlift
260x3
290x2
325x6x2

deadlift (deficit)
240x5
260x5
275x5

stiff leg deadlift
185x8
210x8

chin-up
BWx8x2

single arm db row (auto regulated)
60x15x3


deadlift
260x3
295x2
325x6x2
340x5

deadlift (deficit)
250x5
275x5
295x5x2

stiff leg deadlift
200x8
225x8

chin-up
BWx8
BWx6

single arm db row (auto regulated)
60x12
50x15x2

preworkout nap saved my life
        Top  
#887578 | Fri - Oct 17 2014 - 18:56:23
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Quote (___ @ Fri - Oct 10 2014 - 18:03:02)
pause bench
145x5
160x5
175x6x2

speed bench
160x5x5

pause bench (wide grip)
145x5x3

incline db press (auto regulated)
40x12x4

incline db row (auto regulated)
40x12x2
45x12x2


pause bench
135x5
185x5x2
185x6x2

speed bench
160x5x5

pause bench (wide grip)
150x5x3

incline db press (auto regulated)
40x12x4

incline db row (auto regulated)
45x12x4
        Top  
#887589 | Sat - Oct 18 2014 - 08:11:06
PlagueFear
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How are you doing goal wise?, looks like you are working your ass off literally :D
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#887676 | Mon - Oct 20 2014 - 16:47:19
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Quote (___ @ Mon - Oct 13 2014 - 18:03:33)
Quote (___ @ Mon - Oct 6 2014 - 17:59:42)
hey guys, back with another training cycle

squat (low bar)
180x5
205x5
235x5x2

pause squat (high bar)
155x5x3

stiff leg deadlift (auto regulated)
225x5
225x8x3

pull-ups
8, 8, 7

straight leg hanging leg raises
3x10


squat (low bar)
215x3
240x5x3

pause squat (high bar)
190x5x3

stiff leg deadlift (auto regulated)
225x5
225x8x3

pull-ups
8, 7, 6

straight leg hanging leg raises
3x10

was ready to actually die


squat (low bar)
225x3
250x5x3

pause squat (high bar)
180x5
195x3x3

stiff leg deadlift (auto regulated)
225x5
225x8x4

pull-ups
8, 7, 7

straight leg hanging leg raises
3x10

felt bretty good
        Top  
#887677 | Mon - Oct 20 2014 - 16:51:00
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Quote (PlagueFear @ Sat - Oct 18 2014 - 09:11:06)
How are you doing goal wise?, looks like you are working your ass off literally :D


my goals are strength related so id say very good
i am moving more weight than ever and building a lot of work capacity
also currently eating small surplus (3350 calories), which is very difficult for me
feel like im constantly shoveling food in my mouth trying to hit nearly 500g carbs/day
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#887680 | Mon - Oct 20 2014 - 19:30:18
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Quote (___ @ Mon - Oct 20 2014 - 16:51:00)
Quote (PlagueFear @ Sat - Oct 18 2014 - 09:11:06)
How are you doing goal wise?, looks like you are working your ass off literally :D


my goals are strength related so id say very good
i am moving more weight than ever and building a lot of work capacity
also currently eating small surplus (3350 calories), which is very difficult for me
feel like im constantly shoveling food in my mouth trying to hit nearly 500g carbs/day


soda bro
if you have like 3 mountain dews throughout the day thats a free 120g
buy caffeine free though
        Top  
#887688 | Tue - Oct 21 2014 - 19:16:42
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Quote (Sgull @ Mon - Oct 20 2014 - 20:30:18)
Quote (___ @ Mon - Oct 20 2014 - 16:51:00)
Quote (PlagueFear @ Sat - Oct 18 2014 - 09:11:06)
How are you doing goal wise?, looks like you are working your ass off literally :D


my goals are strength related so id say very good
i am moving more weight than ever and building a lot of work capacity
also currently eating small surplus (3350 calories), which is very difficult for me
feel like im constantly shoveling food in my mouth trying to hit nearly 500g carbs/day


soda bro
if you have like 3 mountain dews throughout the day thats a free 120g
buy caffeine free though


i dont drink soda so much, the carbination makes me feel bloated
        Top  
#887689 | Tue - Oct 21 2014 - 19:18:10
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Quote (___ @ Wed - Oct 15 2014 - 17:33:19)
Quote (___ @ Wed - Oct 8 2014 - 19:36:17)
bb shrug (auto regulated)
135x10x2
155x10x3

strict ohp
80x5
90x5
105x5
90x8x3
75x12

lateral raise (auto regulated)
15x12x2
17.5x12


bb shrug (auto regulated)
135x10
155x10x2
175x10x2
185x10x2

seated db ohp (auto regulated)
50x10
50x9 (f)
45x10
45x9 (f)
30x18

lateral raise (auto regulated)
17.5x12x3


bb shrug (auto regulated)
175x10x5

strict ohp
90x3
110x5
90x8x3
80x16

lateral raise (auto regulated)
20x12x3
        Top  
#887706 | Wed - Oct 22 2014 - 17:20:29
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Quote (___ @ Wed - Oct 15 2014 - 17:34:36)
Quote (___ @ Wed - Oct 8 2014 - 19:37:17)
front squat
95x5
105x5
135x5
155x5x3

pendlay row (auto regulated)
135x8
185x4
145x12x2
135x12x2

weighted sit-up (auto regulated)
45x10
70x10x2


front squat
95x5
105x5
135x5
155x5x3
170x5x2

pendlay row (auto regulated)
135x6
185x4
145x12x4

weighted sit-up (auto regulated)
45x15
60x15x2


front squat
95x5
105x5
135x5
160x5x3
170x5x2

pendlay row (auto regulated)
145x6
145x12x4

weighted sit-up (auto regulated)
45x20
25x20x2
        Top  
#887805 | Mon - Oct 27 2014 - 17:47:05
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Quote (___ @ Thu - Oct 16 2014 - 18:20:15)
Quote (___ @ Fri - Oct 10 2014 - 18:01:45)
deadlift
260x3
290x2
325x6x2

deadlift (deficit)
240x5
260x5
275x5

stiff leg deadlift
185x8
210x8

chin-up
BWx8x2

single arm db row (auto regulated)
60x15x3


deadlift
260x3
295x2
325x6x2
340x5

deadlift (deficit)
250x5
275x5
295x5x2

stiff leg deadlift
200x8
225x8

chin-up
BWx8
BWx6

single arm db row (auto regulated)
60x12
50x15x2

preworkout nap saved my life


deadlift
295x5
350x5x2

block pulls
355x5
365x5
370x5

deadlift (deficit)
305x8

chin-up
BWx8x2

single arm db row (auto regulated)
50x15x3
        Top  
#887806 | Mon - Oct 27 2014 - 17:49:19
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Quote (___ @ Fri - Oct 17 2014 - 19:56:23)
Quote (___ @ Fri - Oct 10 2014 - 18:03:02)
pause bench
145x5
160x5
175x6x2

speed bench
160x5x5

pause bench (wide grip)
145x5x3

incline db press (auto regulated)
40x12x4

incline db row (auto regulated)
40x12x2
45x12x2


pause bench
135x5
185x5x2
185x6x2

speed bench
160x5x5

pause bench (wide grip)
150x5x3

incline db press (auto regulated)
40x12x4

incline db row (auto regulated)
45x12x4


pause bench
135x5
185x5x4

speed bench
170x5x4

pause bench (wide grip)
160x5x3

incline db press (auto regulated)
40x12x4

incline db row (auto regulated)
50x12x4
        Top  
#887807 | Mon - Oct 27 2014 - 17:52:34
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Quote (___ @ Mon - Oct 20 2014 - 17:47:19)
Quote (___ @ Mon - Oct 13 2014 - 18:03:33)
Quote (___ @ Mon - Oct 6 2014 - 17:59:42)
hey guys, back with another training cycle

squat (low bar)
180x5
205x5
235x5x2

pause squat (high bar)
155x5x3

stiff leg deadlift (auto regulated)
225x5
225x8x3

pull-ups
8, 8, 7

straight leg hanging leg raises
3x10


squat (low bar)
215x3
240x5x3

pause squat (high bar)
190x5x3

stiff leg deadlift (auto regulated)
225x5
225x8x3

pull-ups
8, 7, 6

straight leg hanging leg raises
3x10

was ready to actually die


squat (low bar)
225x3
250x5x3

pause squat (high bar)
180x5
195x3x3

stiff leg deadlift (auto regulated)
225x5
225x8x4

pull-ups
8, 7, 7

straight leg hanging leg raises
3x10

felt bretty good


squat (low bar)
230x1
240x3
260x5x2

pause squat (high bar)
185x5
190x5
200x3

stiff leg deadlift (auto regulated)
225x5
235x6x3

pull-ups
8, 7, 7

straight leg hanging leg raises
3x15
        Top  
#887824 | Tue - Oct 28 2014 - 19:11:28
___*
Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
Quote (___ @ Tue - Oct 21 2014 - 20:18:10)
Quote (___ @ Wed - Oct 15 2014 - 17:33:19)
Quote (___ @ Wed - Oct 8 2014 - 19:36:17)
bb shrug (auto regulated)
135x10x2
155x10x3

strict ohp
80x5
90x5
105x5
90x8x3
75x12

lateral raise (auto regulated)
15x12x2
17.5x12


bb shrug (auto regulated)
135x10
155x10x2
175x10x2
185x10x2

seated db ohp (auto regulated)
50x10
50x9 (f)
45x10
45x9 (f)
30x18

lateral raise (auto regulated)
17.5x12x3


bb shrug (auto regulated)
175x10x5

strict ohp
90x3
110x5
90x8x3
80x16

lateral raise (auto regulated)
20x12x3


bb shrug (auto regulated)
185x10x5

seated db ohp (auto regulated)
50x10x3
50x7 (f) + 45x3 drop
30x18

lateral raise (auto regulated)
20x12x3
        Top  
#887843 | Wed - Oct 29 2014 - 16:35:58
___*
Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
Quote (___ @ Wed - Oct 22 2014 - 18:20:29)
Quote (___ @ Wed - Oct 15 2014 - 17:34:36)
Quote (___ @ Wed - Oct 8 2014 - 19:37:17)
front squat
95x5
105x5
135x5
155x5x3

pendlay row (auto regulated)
135x8
185x4
145x12x2
135x12x2

weighted sit-up (auto regulated)
45x10
70x10x2


front squat
95x5
105x5
135x5
155x5x3
170x5x2

pendlay row (auto regulated)
135x6
185x4
145x12x4

weighted sit-up (auto regulated)
45x15
60x15x2


front squat
95x5
105x5
135x5
160x5x3
170x5x2

pendlay row (auto regulated)
145x6
145x12x4

weighted sit-up (auto regulated)
45x20
25x20x2


front squat
95x5
105x5
135x3
160x5
160x8
165x8
175x4

pendlay row (auto regulated)
155x6
155x12x4

weighted sit-up (auto regulated)
45x15x2
35x15
        Top  
#887879 | Fri - Oct 31 2014 - 18:24:40
___*
Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
Quote (___ @ Mon - Oct 27 2014 - 18:47:05)
Quote (___ @ Thu - Oct 16 2014 - 18:20:15)
Quote (___ @ Fri - Oct 10 2014 - 18:01:45)
deadlift
260x3
290x2
325x6x2

deadlift (deficit)
240x5
260x5
275x5

stiff leg deadlift
185x8
210x8

chin-up
BWx8x2

single arm db row (auto regulated)
60x15x3


deadlift
260x3
295x2
325x6x2
340x5

deadlift (deficit)
250x5
275x5
295x5x2

stiff leg deadlift
200x8
225x8

chin-up
BWx8
BWx6

single arm db row (auto regulated)
60x12
50x15x2

preworkout nap saved my life


deadlift
295x5
350x5x2

block pulls
355x5
365x5
370x5

deadlift (deficit)
305x8

chin-up
BWx8x2

single arm db row (auto regulated)
50x15x3


deadlift
290x3
325x1
360xAMRAP (6)

block pulls
375x5
385xAMRAP (3)

deadlift (deficit)
315xAMRAP (7)

chin-up
BWx6x2

single arm db row (auto regulated)
55x15x3

donno, deadlift feels kind of shit lately
        Top  
#887880 | Fri - Oct 31 2014 - 18:26:15
___*
Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
Quote (___ @ Mon - Oct 27 2014 - 18:49:19)
Quote (___ @ Fri - Oct 17 2014 - 19:56:23)
Quote (___ @ Fri - Oct 10 2014 - 18:03:02)
pause bench
145x5
160x5
175x6x2

speed bench
160x5x5

pause bench (wide grip)
145x5x3

incline db press (auto regulated)
40x12x4

incline db row (auto regulated)
40x12x2
45x12x2


pause bench
135x5
185x5x2
185x6x2

speed bench
160x5x5

pause bench (wide grip)
150x5x3

incline db press (auto regulated)
40x12x4

incline db row (auto regulated)
45x12x4


pause bench
135x5
185x5x4

speed bench
170x5x4

pause bench (wide grip)
160x5x3

incline db press (auto regulated)
40x12x4

incline db row (auto regulated)
50x12x4


pause bench
135x5
155x1
175x1
190x5x4

speed bench
170x5x6

pause bench (wide grip)
160x5x3

incline db press (auto regulated)
40x12x2
40x11 (f)
40x10 (f)

incline db row (auto regulated)
50x12x4

this workout took 90 minutes, felt like 10 years
        Top  
#887946 | Mon - Nov 3 2014 - 19:18:39
___*
Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
Quote (___ @ Mon - Oct 27 2014 - 18:52:34)
Quote (___ @ Mon - Oct 20 2014 - 17:47:19)
Quote (___ @ Mon - Oct 13 2014 - 18:03:33)
Quote (___ @ Mon - Oct 6 2014 - 17:59:42)
hey guys, back with another training cycle

squat (low bar)
180x5
205x5
235x5x2

pause squat (high bar)
155x5x3

stiff leg deadlift (auto regulated)
225x5
225x8x3

pull-ups
8, 8, 7

straight leg hanging leg raises
3x10


squat (low bar)
215x3
240x5x3

pause squat (high bar)
190x5x3

stiff leg deadlift (auto regulated)
225x5
225x8x3

pull-ups
8, 7, 6

straight leg hanging leg raises
3x10

was ready to actually die


squat (low bar)
225x3
250x5x3

pause squat (high bar)
180x5
195x3x3

stiff leg deadlift (auto regulated)
225x5
225x8x4

pull-ups
8, 7, 7

straight leg hanging leg raises
3x10

felt bretty good


squat (low bar)
230x1
240x3
260x5x2

pause squat (high bar)
185x5
190x5
200x3

stiff leg deadlift (auto regulated)
225x5
235x6x3

pull-ups
8, 7, 7

straight leg hanging leg raises
3x15


squat (low bar)
230x1
250x3
265x3x3

pause squat (high bar)
195x4
205x3x2

stiff leg deadlift (auto regulated)
225x5
235x6x4

pull-ups
8, 8, 8

straight leg hanging leg raises
3x15
        Top  
#888017 | Wed - Nov 5 2014 - 17:52:48
___*
Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
Quote (___ @ Tue - Oct 28 2014 - 20:11:28)
Quote (___ @ Tue - Oct 21 2014 - 20:18:10)
Quote (___ @ Wed - Oct 15 2014 - 17:33:19)
Quote (___ @ Wed - Oct 8 2014 - 19:36:17)
bb shrug (auto regulated)
135x10x2
155x10x3

strict ohp
80x5
90x5
105x5
90x8x3
75x12

lateral raise (auto regulated)
15x12x2
17.5x12


bb shrug (auto regulated)
135x10
155x10x2
175x10x2
185x10x2

seated db ohp (auto regulated)
50x10
50x9 (f)
45x10
45x9 (f)
30x18

lateral raise (auto regulated)
17.5x12x3


bb shrug (auto regulated)
175x10x5

strict ohp
90x3
110x5
90x8x3
80x16

lateral raise (auto regulated)
20x12x3


bb shrug (auto regulated)
185x10x5

seated db ohp (auto regulated)
50x10x3
50x7 (f) + 45x3 drop
30x18

lateral raise (auto regulated)
20x12x3


strict ohp
90x3
100x5
110x5
90x10x3
75x15

lateral raise (auto regulated)
20x15x3

take it ez, bro
        Top  
#888018 | Wed - Nov 5 2014 - 17:59:40
___*
Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
Quote (___ @ Wed - Oct 29 2014 - 17:35:58)
Quote (___ @ Wed - Oct 22 2014 - 18:20:29)
Quote (___ @ Wed - Oct 15 2014 - 17:34:36)
Quote (___ @ Wed - Oct 8 2014 - 19:37:17)
front squat
95x5
105x5
135x5
155x5x3

pendlay row (auto regulated)
135x8
185x4
145x12x2
135x12x2

weighted sit-up (auto regulated)
45x10
70x10x2


front squat
95x5
105x5
135x5
155x5x3
170x5x2

pendlay row (auto regulated)
135x6
185x4
145x12x4

weighted sit-up (auto regulated)
45x15
60x15x2


front squat
95x5
105x5
135x5
160x5x3
170x5x2

pendlay row (auto regulated)
145x6
145x12x4

weighted sit-up (auto regulated)
45x20
25x20x2


front squat
95x5
105x5
135x3
160x5
160x8
165x8
175x4

pendlay row (auto regulated)
155x6
155x12x4

weighted sit-up (auto regulated)
45x15x2
35x15


front squat
95x5
105x5
135x5
160x8
170x8x2
175x4

pendlay row (auto regulated)
155x6
135x12x4

weighted sit-up (auto regulated)
35x15x3
        Top  
#888038 | Thu - Nov 6 2014 - 18:14:42
___*
Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
Quote (___ @ Fri - Oct 31 2014 - 19:24:40)
Quote (___ @ Mon - Oct 27 2014 - 18:47:05)
Quote (___ @ Thu - Oct 16 2014 - 18:20:15)
Quote (___ @ Fri - Oct 10 2014 - 18:01:45)
deadlift
260x3
290x2
325x6x2

deadlift (deficit)
240x5
260x5
275x5

stiff leg deadlift
185x8
210x8

chin-up
BWx8x2

single arm db row (auto regulated)
60x15x3


deadlift
260x3
295x2
325x6x2
340x5

deadlift (deficit)
250x5
275x5
295x5x2

stiff leg deadlift
200x8
225x8

chin-up
BWx8
BWx6

single arm db row (auto regulated)
60x12
50x15x2

preworkout nap saved my life


deadlift
295x5
350x5x2

block pulls
355x5
365x5
370x5

deadlift (deficit)
305x8

chin-up
BWx8x2

single arm db row (auto regulated)
50x15x3


deadlift
290x3
325x1
360xAMRAP (6)

block pulls
375x5
385xAMRAP (3)

deadlift (deficit)
315xAMRAP (7)

chin-up
BWx6x2

single arm db row (auto regulated)
55x15x3

donno, deadlift feels kind of shit lately


deadlift
290x3
325x1
370x5
370x4

block pulls
380x4
395x4

deadlift (deficit)
325x4
370x3

chin-up
BWx6x2

single arm db row (auto regulated)
55x15
60x15x2

felt way better this week
        Top  
#888053 | Fri - Nov 7 2014 - 17:20:19
___*
Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
Quote (___ @ Fri - Oct 31 2014 - 19:26:15)
Quote (___ @ Mon - Oct 27 2014 - 18:49:19)
Quote (___ @ Fri - Oct 17 2014 - 19:56:23)
Quote (___ @ Fri - Oct 10 2014 - 18:03:02)
pause bench
145x5
160x5
175x6x2

speed bench
160x5x5

pause bench (wide grip)
145x5x3

incline db press (auto regulated)
40x12x4

incline db row (auto regulated)
40x12x2
45x12x2


pause bench
135x5
185x5x2
185x6x2

speed bench
160x5x5

pause bench (wide grip)
150x5x3

incline db press (auto regulated)
40x12x4

incline db row (auto regulated)
45x12x4


pause bench
135x5
185x5x4

speed bench
170x5x4

pause bench (wide grip)
160x5x3

incline db press (auto regulated)
40x12x4

incline db row (auto regulated)
50x12x4


pause bench
135x5
155x1
175x1
190x5x4

speed bench
170x5x6

pause bench (wide grip)
160x5x3

incline db press (auto regulated)
40x12x2
40x11 (f)
40x10 (f)

incline db row (auto regulated)
50x12x4

this workout took 90 minutes, felt like 10 years


pause bench
135x5
155x1
175x1
195x5x4

speed bench
175x4x6

pause bench (wide grip)
165x5x3

incline db press (auto regulated)
40x12x4

incline db row (auto regulated)
55x12x4
        Top  
#888130 | Tue - Nov 11 2014 - 18:04:19
___*
Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
Quote (___ @ Mon - Nov 3 2014 - 20:18:39)
Quote (___ @ Mon - Oct 27 2014 - 18:52:34)
Quote (___ @ Mon - Oct 20 2014 - 17:47:19)
Quote (___ @ Mon - Oct 13 2014 - 18:03:33)
Quote (___ @ Mon - Oct 6 2014 - 17:59:42)
hey guys, back with another training cycle

squat (low bar)
180x5
205x5
235x5x2

pause squat (high bar)
155x5x3

stiff leg deadlift (auto regulated)
225x5
225x8x3

pull-ups
8, 8, 7

straight leg hanging leg raises
3x10


squat (low bar)
215x3
240x5x3

pause squat (high bar)
190x5x3

stiff leg deadlift (auto regulated)
225x5
225x8x3

pull-ups
8, 7, 6

straight leg hanging leg raises
3x10

was ready to actually die


squat (low bar)
225x3
250x5x3

pause squat (high bar)
180x5
195x3x3

stiff leg deadlift (auto regulated)
225x5
225x8x4

pull-ups
8, 7, 7

straight leg hanging leg raises
3x10

felt bretty good


squat (low bar)
230x1
240x3
260x5x2

pause squat (high bar)
185x5
190x5
200x3

stiff leg deadlift (auto regulated)
225x5
235x6x3

pull-ups
8, 7, 7

straight leg hanging leg raises
3x15


squat (low bar)
230x1
250x3
265x3x3

pause squat (high bar)
195x4
205x3x2

stiff leg deadlift (auto regulated)
225x5
235x6x4

pull-ups
8, 8, 8

straight leg hanging leg raises
3x15


squat (low bar)
230x3
260x3
275x3x2
265x3

pause squat (high bar)
200x4
205x3
215x3
225x3

stiff leg deadlift (auto regulated)
225x5
225x6x3

pull-ups
9, 9

straight leg hanging leg raises
2x10
        Top  
#888131 | Tue - Nov 11 2014 - 18:09:18
___*
Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
Quote (___ @ Fri - Nov 7 2014 - 18:20:19)
Quote (___ @ Fri - Oct 31 2014 - 19:26:15)
Quote (___ @ Mon - Oct 27 2014 - 18:49:19)
Quote (___ @ Fri - Oct 17 2014 - 19:56:23)
Quote (___ @ Fri - Oct 10 2014 - 18:03:02)
pause bench
145x5
160x5
175x6x2

speed bench
160x5x5

pause bench (wide grip)
145x5x3

incline db press (auto regulated)
40x12x4

incline db row (auto regulated)
40x12x2
45x12x2


pause bench
135x5
185x5x2
185x6x2

speed bench
160x5x5

pause bench (wide grip)
150x5x3

incline db press (auto regulated)
40x12x4

incline db row (auto regulated)
45x12x4


pause bench
135x5
185x5x4

speed bench
170x5x4

pause bench (wide grip)
160x5x3

incline db press (auto regulated)
40x12x4

incline db row (auto regulated)
50x12x4


pause bench
135x5
155x1
175x1
190x5x4

speed bench
170x5x6

pause bench (wide grip)
160x5x3

incline db press (auto regulated)
40x12x2
40x11 (f)
40x10 (f)

incline db row (auto regulated)
50x12x4

this workout took 90 minutes, felt like 10 years


pause bench
135x5
155x1
175x1
195x5x4

speed bench
175x4x6

pause bench (wide grip)
165x5x3

incline db press (auto regulated)
40x12x4

incline db row (auto regulated)
55x12x4


pause bench
135x5
155x1
175x1
195x3x4

speed bench
185x4x6

pause bench (wide grip)
165x6x3

incline db press (auto regulated)
40x12x4

(tuesday)
        Top  
#888144 | Wed - Nov 12 2014 - 17:33:07
___*
Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
Quote (___ @ Thu - Nov 6 2014 - 19:14:42)
Quote (___ @ Fri - Oct 31 2014 - 19:24:40)
Quote (___ @ Mon - Oct 27 2014 - 18:47:05)
Quote (___ @ Thu - Oct 16 2014 - 18:20:15)
Quote (___ @ Fri - Oct 10 2014 - 18:01:45)
deadlift
260x3
290x2
325x6x2

deadlift (deficit)
240x5
260x5
275x5

stiff leg deadlift
185x8
210x8

chin-up
BWx8x2

single arm db row (auto regulated)
60x15x3


deadlift
260x3
295x2
325x6x2
340x5

deadlift (deficit)
250x5
275x5
295x5x2

stiff leg deadlift
200x8
225x8

chin-up
BWx8
BWx6

single arm db row (auto regulated)
60x12
50x15x2

preworkout nap saved my life


deadlift
295x5
350x5x2

block pulls
355x5
365x5
370x5

deadlift (deficit)
305x8

chin-up
BWx8x2

single arm db row (auto regulated)
50x15x3


deadlift
290x3
325x1
360xAMRAP (6)

block pulls
375x5
385xAMRAP (3)

deadlift (deficit)
315xAMRAP (7)

chin-up
BWx6x2

single arm db row (auto regulated)
55x15x3

donno, deadlift feels kind of shit lately


deadlift
290x3
325x1
370x5
370x4

block pulls
380x4
395x4

deadlift (deficit)
325x4
370x3

chin-up
BWx6x2

single arm db row (auto regulated)
55x15
60x15x2

felt way better this week


deadlift
290x1
325x1
355x1
385x4 (PR)

block pulls
400x4

deadlift (deficit)
335x5

chin-up
BWx6x2

single arm db row (auto regulated)
60x12x4

(wednesday)
        Top  
#888161 | Thu - Nov 13 2014 - 19:08:43
___*
Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
Quote (___ @ Wed - Nov 5 2014 - 18:52:48)
Quote (___ @ Tue - Oct 28 2014 - 20:11:28)
Quote (___ @ Tue - Oct 21 2014 - 20:18:10)
Quote (___ @ Wed - Oct 15 2014 - 17:33:19)
Quote (___ @ Wed - Oct 8 2014 - 19:36:17)
bb shrug (auto regulated)
135x10x2
155x10x3

strict ohp
80x5
90x5
105x5
90x8x3
75x12

lateral raise (auto regulated)
15x12x2
17.5x12


bb shrug (auto regulated)
135x10
155x10x2
175x10x2
185x10x2

seated db ohp (auto regulated)
50x10
50x9 (f)
45x10
45x9 (f)
30x18

lateral raise (auto regulated)
17.5x12x3


bb shrug (auto regulated)
175x10x5

strict ohp
90x3
110x5
90x8x3
80x16

lateral raise (auto regulated)
20x12x3


bb shrug (auto regulated)
185x10x5

seated db ohp (auto regulated)
50x10x3
50x7 (f) + 45x3 drop
30x18

lateral raise (auto regulated)
20x12x3


strict ohp
90x3
100x5
110x5
90x10x3
75x15

lateral raise (auto regulated)
20x15x3

take it ez, bro


seated db ohp (auto regulated)
50x10x4
35x14x2
30x14x2
25x21

lateral raise (auto regulated)
20x15
15x15x2

(thursday)
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