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Johns Time To Get Strong Journal
Views: 17635 | Replies: 165 | Started 14 years, 10 months ago
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#716118 | Fri - May 28 2010 - 03:35:00
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pg 3
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#716137 | Fri - May 28 2010 - 08:34:25
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Quote (7_Deadly_Sins @ Fri - May 28 2010 - 04:34:22)
I'm starting to hate DLs


I honestly think that I am beginning to like mil press/dead best with dead winning out slightly.

And youre such a huge faggot for 3'ing both topics, just sayin
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#716168 | Fri - May 28 2010 - 13:08:29
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Quote (smoked @ Fri - May 28 2010 - 08:34:25)
Quote (7_Deadly_Sins @ Fri - May 28 2010 - 04:34:22)
I'm starting to hate DLs


I honestly think that I am beginning to like mil press/dead best with dead winning out slightly.

And youre such a huge faggot for 3'ing both topics, just sayin


I liked it when I went heavy lol...doing this form work is hard as crap and really frustrating when you can't get it right. -_-
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#716171 | Fri - May 28 2010 - 13:29:38
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Quote (7_Deadly_Sins @ Fri - May 28 2010 - 14:08:29)
Quote (smoked @ Fri - May 28 2010 - 08:34:25)
Quote (7_Deadly_Sins @ Fri - May 28 2010 - 04:34:22)
I'm starting to hate DLs


I honestly think that I am beginning to like mil press/dead best with dead winning out slightly.

And youre such a huge faggot for 3'ing both topics, just sayin


I liked it when I went heavy lol...doing this form work is hard as crap and really frustrating when you can't get it right. -_-


Heh, I think that my form is decent, but there is always room for improvement on form...maybe I will work on it some after this trimesters over
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#716239 | Fri - May 28 2010 - 15:53:58
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Quote (7_Deadly_Sins @ Fri - May 28 2010 - 03:34:22)
I'm starting to hate DLs


Yeah man im starting to feel the same.
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#716337 | Sat - May 29 2010 - 03:53:19
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Friday May 28th
Week 2 Wave 8

SoP
5x65
7 pull ups
5x75
7 pull ups
3x95
7 pull ups
---
3x105
7 pull ups
3x125
7 pull ups
3x+(6+2)145
7 pull ups

4 sets dipsx15
7 pull ups between each set.

Did 5 prowler pushes at home..short rest between.
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#717364 | Tue - Jun 1 2010 - 19:22:18
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Monday May 31st
Week 3 Wave 8
Squat
5x135
5x205
3x250
----
5x345
3x390
1x+(4)435

20x300

Quad stretch
90 sec

Notes: I tried to do some ham work but I was sick from squatting so I said nty on throwing up.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tuesday June 1st
Pause Flat Bench
5x95
5x135
3x155
-----
5x210
3x235
1x+(5)265

Incline
5x200

Chest stretch
60# 60 sec

Tri Hell
175

BB Rowx3x10 165#

Notes: Was raining pretty bad when I got home so I couldn't do cardio..gona go for about a mile run tomorrow.
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#718947 | Sat - Jun 5 2010 - 02:31:36
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Wednesday June 2nd
3 prowler pushes
ran for about 7 mins and holy shit do I have 0 stamina for any sort of long distance.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Thursday June 3rd
Week 3 wave 8
DL
355xsome
Dropped down to 315 to work on my form better, got some advice from someone really smart about this. Gona just keep working on the form until I can get good with it I guess.

SLDL
75x10x3

My lower back was to sore to run today.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Friday June 4th
Week 3 Wave 8
SoP
5x65
5x75
3x95
-----
5x120
3x140
1x+(5+2)155

Close grip bench
175#[20,5,4] 15 sec break between each one

7 pulls ups between every set

Notes:
Didn't think I'd get 20 or I would have put on more weight.
Was to hot to do cardio when I got home, gona do some prowler pushing tomorrow and go run about a mile.
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#719880 | Tue - Jun 8 2010 - 18:27:46
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Have you ever fallen over after deadlifts? i did for the first time today lol.
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#720031 | Wed - Jun 9 2010 - 10:28:52
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Quote (Bgull @ Tue - Jun 8 2010 - 18:27:46)
Have you ever fallen over after deadlifts? i did for the first time today lol.


prolly cuz u did them wrong
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#720050 | Wed - Jun 9 2010 - 12:05:16
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Quote (blackjack21 @ Wed - Jun 9 2010 - 11:28:52)
Quote (Bgull @ Tue - Jun 8 2010 - 18:27:46)
Have you ever fallen over after deadlifts? i did for the first time today lol.


prolly cuz u did them wrong


Not necessarily, I've felt alittle light headed after them sometimes like a high of sorts...but haven't ever fallen over but could see it happening even with proper form
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#720073 | Wed - Jun 9 2010 - 13:30:16
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Quote (Bgull @ Tue - Jun 8 2010 - 18:27:46)
Have you ever fallen over after deadlifts? i did for the first time today lol.


Do you mean b/c you're out of breath or something, or you stumbled backwards after doing one?
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#720270 | Wed - Jun 9 2010 - 21:40:26
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Quote (7_Deadly_Sins @ Wed - Jun 9 2010 - 13:30:16)
Quote (Bgull @ Tue - Jun 8 2010 - 18:27:46)
Have you ever fallen over after deadlifts? i did for the first time today lol.


Do you mean b/c you're out of breath or something, or you stumbled backwards after doing one?


nah after a set
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#720296 | Wed - Jun 9 2010 - 22:44:20
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Quote (Bgull @ Wed - Jun 9 2010 - 21:40:26)
Quote (7_Deadly_Sins @ Wed - Jun 9 2010 - 13:30:16)
Quote (Bgull @ Tue - Jun 8 2010 - 18:27:46)
Have you ever fallen over after deadlifts? i did for the first time today lol.


Do you mean b/c you're out of breath or something, or you stumbled backwards after doing one?


nah after a set


Ya you just aren't use to doing them, and/or don't have good cardiovascular fitness.
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#722928 | Fri - Jun 18 2010 - 19:42:22
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Monday June 14th
Week 1 Wave 9
Squat
5x135
5x205
3x250
-----
5x350
5x350
5x+(7)400

290x10

Notes: I was to sick to do 20 or anything after squatting..good workout.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tuesday June 15th
Week 1 Wave 9
Flat Pause Bench
5x100
5x135
3x155
---
5x185
5x210
5x+(9)240

Incline 205x5

Chest stretch
60# 60 second

Tri hell
185#

BB row 175#x3x10

Went running for a little..was way to hot and my lower back was sore as hell.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Wednesday June 16th
5 prowler pushes
passed out at 10 PM woke up at 4 AM

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


Thursday June 17th
Week 1 Wave 9
DL
315x3x a lot

Did 3 different excerises on ham work..I was to tore up to do any good.

Notes: Just working on form still.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Friday June 18th
Week 1 Wave 9
5x65
5x75
3x95
---
5x110
5x125
5x+(8+2)145

Close Grip Bench 185# [13,5,3]

Ran 10 mins
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#724456 | Thu - Jun 24 2010 - 15:22:41
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Monday June 21st
Week 2 Wave 9

Squat
5x135
5x205
3x250
---
3x320
3x375
3x+(7)420

300x20

Quad stretch 60 sec

Notes: To sick to do anything after. Best squat workout in a while..really happy with my weight

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tuesday June 22nd
Week 2 Wave 9

Flat bench Paused
5x135
5x135
3x155
---------
3x205
3x225
3x+(7)255

incline press
210x5

Chest st.
60# 65ish seconds

Tri Hell
190#(didn't finish it, re do)

BB Row
190#x3x10


3 prowler pushes when I got home

Notes: Amazing bench workout, I almost had 8 of them but couldn't get the last one up.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Wednesday
Went swimming a little
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#725312 | Sun - Jun 27 2010 - 10:52:39
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Thursday June 24th
Week 2 Wave 9

DL
335x7x3

Crunches
25#x2x15 and 1x10

SLDL
75#x3x10

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Friday June 25th
Week 2 Wave 9

5x65
5x75
3x95
----
3x120
3x135
3x+(6+2)150

Pull ups between all sets
Close grip
190# [15,4,3](Or something like that)

Prowler push x3

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Saturday June 26th

3x prolwer pushes
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#726926 | Fri - Jul 2 2010 - 18:57:15
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Monday June 28th
Week 3 Wave 9
Squat
5x135
5x205
3x250
1x315
---
5x350
3x405
1x+(5)445

Leg press 500#x25 did them really super fast and deep

Quad stretch 60 sec

Notes: I need to work on squat form



~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tuesday June 29th
Week 3 Wave 9
SoP
5x65
5x75
3x95
---
5x120
3x145
1x+(6+2)160

Close grip bench
200# 15 5 3 or something like that

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Notes: Had to go to FL /w a friend so I switched SoP and bench

Wednesday June 30th
4x prowler pushes

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thursday July 1st
Week 3 Wave 9

Dead Lift
355x7x3
Leg curls 120#x3 15 12 10

Crunches
25# on chest x3x15

4x prowler pushes

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Friday July 2nd
Week 3 Wave 9
Flat Bench
5x135
5x155
3x188
---
5x210
3x240
1x+(4)270

incline BB 215x3

Chest st 63# 60 second

Tri hell
190#

BB row
195#x3x10

This post has been edited by 7_Deadly_Sins on Fri - Jul 2 2010 - 20:13:54
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#726967 | Sat - Jul 3 2010 - 10:47:42
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Quote (smoked @ Wed - Jun 9 2010 - 12:05:16)
Quote (blackjack21 @ Wed - Jun 9 2010 - 11:28:52)
Quote (Bgull @ Tue - Jun 8 2010 - 18:27:46)
Have you ever fallen over after deadlifts? i did for the first time today lol.


prolly cuz u did them wrong


Not necessarily, I've felt alittle light headed after them sometimes like a high of sorts...but haven't ever fallen over but could see it happening even with proper form


Same. It's that, man am I going to feint? Feeling...not fun.
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#726968 | Sat - Jul 3 2010 - 10:48:58
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Also: John is a beast. I want to be like him when I grow up.
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#727006 | Sat - Jul 3 2010 - 11:41:27
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Quote (sardoniclysane @ Sat - Jul 3 2010 - 10:48:58)
Also: John is a beast. I want to be like him when I grow up.


Super thanks bra
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#727029 | Sat - Jul 3 2010 - 11:53:08
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Quote (7_Deadly_Sins @ Sat - Jul 3 2010 - 11:41:27)
Quote (sardoniclysane @ Sat - Jul 3 2010 - 10:48:58)
Also: John is a beast. I want to be like him when I grow up.


Super thanks bra



Np. On a side note, probably running beastdrol in sept. Depends on what my bf% comes in though in the next month or so.
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#727205 | Sun - Jul 4 2010 - 02:07:03
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Quote (sardoniclysane @ Sat - Jul 3 2010 - 11:53:08)
Quote (7_Deadly_Sins @ Sat - Jul 3 2010 - 11:41:27)
Quote (sardoniclysane @ Sat - Jul 3 2010 - 10:48:58)
Also: John is a beast. I want to be like him when I grow up.


Super thanks bra



Np. On a side note, probably running beastdrol in sept. Depends on what my bf% comes in though in the next month or so.


Is that a knock off of superdrol?
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#727253 | Sun - Jul 4 2010 - 12:05:03
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Quote (7_Deadly_Sins @ Sun - Jul 4 2010 - 02:07:03)
Quote (sardoniclysane @ Sat - Jul 3 2010 - 11:53:08)
Quote (7_Deadly_Sins @ Sat - Jul 3 2010 - 11:41:27)
Quote (sardoniclysane @ Sat - Jul 3 2010 - 10:48:58)
Also: John is a beast. I want to be like him when I grow up.


Super thanks bra



Np. On a side note, probably running beastdrol in sept. Depends on what my bf% comes in though in the next month or so.


Is that a knock off of superdrol?



Harsh to call it a knock off when it's the same compound, but yeah. Was going to run PP's SD clone, but they only do 1200 batches and then vanish for months without a trace before doing another run. Might still do theirs instead if they have some when it's time to buy. Otherwise I'll run beast.

I've ran two cycles in the past, was pleased with the results, gained ~15 lbs both times, kept most (80%)of it post cycle.

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#727387 | Mon - Jul 5 2010 - 10:47:54
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I hope Dan arrests both of you for steroids.
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#727413 | Mon - Jul 5 2010 - 11:50:51
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Quote (sardoniclysane @ Sun - Jul 4 2010 - 12:05:03)
Quote (7_Deadly_Sins @ Sun - Jul 4 2010 - 02:07:03)
Quote (sardoniclysane @ Sat - Jul 3 2010 - 11:53:08)
Quote (7_Deadly_Sins @ Sat - Jul 3 2010 - 11:41:27)
Quote (sardoniclysane @ Sat - Jul 3 2010 - 10:48:58)
Also: John is a beast. I want to be like him when I grow up.


Super thanks bra



Np. On a side note, probably running beastdrol in sept. Depends on what my bf% comes in though in the next month or so.


Is that a knock off of superdrol?



Harsh to call it a knock off when it's the same compound, but yeah. Was going to run PP's SD clone, but they only do 1200 batches and then vanish for months without a trace before doing another run. Might still do theirs instead if they have some when it's time to buy. Otherwise I'll run beast.

I've ran two cycles in the past, was pleased with the results, gained ~15 lbs both times, kept most (80%)of it post cycle.


How long ago did you get it b/c they should be illegal to make now. But yea that's some good shit. I sold a bunch of them back in the day and everyone loved it.
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#741010 | Fri - Aug 13 2010 - 17:42:50
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So I'm back updating this thing, gona give a little update about myself though cause it's been a while.
I got tired of posting this cause it just got to the point of being a chore, but I was still working out..Just gona post this once weekly /w the whole weeks workout.
I started school again on the 9th, and b/c of that I have a set schd and I'm eatting like a horse..around 190-195 now.
12ish weeks away from my first full meet, pretty excited.
Hope everyones training is going good.




Monday August 9th
Squat
375 3x3

Deadlift
225x5x10

Toe Squats
50# 5x10

Quad stretch 60 seconds

Curl
25#x5x12

Leg Curl
80#x5x10

Sitting behind head cable extensions
50#x3x10

100 crunches

Notes: 12 weeks out from my first full meet. taking the advice of someone who's a shit ton stronger than me on everything.


Tuesday August 10th
Flat Pause Bench
235x3x3

Incline BB
155x10
135x4x10
^Super setted /w pull ups 10 per set

Chest stretch 55# 45 seconds

Cable Push down 70#x5x20
Hammer Curls 30#x5x8
^ Super setted together

Leg press 2 plates
3x10

Bike ride at home.

Wednesday August 11th

4x prowler pushes


Thuresday August 12th
Deadlift
385x3x3

Squat
225x3x10

Donkey calf raise
Whole stack x3x10

Curl
20#x3x12

Tri extensions
50#x3x10
^super setted

Crunches
100

Notes: amazing dead lift day..I feel to tired to to cardio today.


Friday August 13th
Speed Bench
185x3
160x4x3

Floor press
225x3x3

SoPP(Push press)
135x5x5

DB rows(slow)
50#x3x10

Shrugs
225x3x10

upright rows
100#x2x10

Squat
185#x3x10

Hammer Curl
35#3x10

Behind the head tri extension
85#x3x10

^supper setted

10 mins cardio

Notes: Long work out.

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#742572 | Fri - Aug 20 2010 - 18:01:07
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Monday August 16th
Squat
385#x3x3

DL
235x5x10

Lunges
30#x2x10

hip ADD
100#x3x15

Leg Curl(moody)
85#x5x10

Bi Curl
25#x5x10

Tri Extension
47.5#x3x10

^Tri Setted

100 crunches

Notes: P good workout, first squat workout back at moody..needless to say I don't miss it, but it's

really damn close.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tuesday August 17th
Flat Pause Bench
240x3x3

Incline DB
50#x5x10

Lat pulldown
110x10
125x10
110x3

^Super setted

Chest st
55# 60 sec

Cable pushdown
80#x5x10

Hammer Curl
35#x5x8

Leg Press
2 platesx3x10

^Tri setted then super setted

100 crunches

10 mins cardio

Notes: forgot my MP3 player at home like a faggot. P good workout though.
Notes: easy workout
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Wednesday August 18th
I dont think I did anything..might have done cardio.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thursday August 19th
Deadlift
405x3x3

Squat
225x3x10

Donkey Calf Raise
Whole stackx3x10

Curl
25#x3x12

Tri Extension
60#x3x10

100 crunches

10 min bike ride

Notes: 405 felt like chicken shit

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


Friday August 20th
Speed bench
135#x5x3

Floor Press
230 x3x3

SoP
Front
135x5x5

Back
80x2x10
70x3x10

^Super setted

bent over row
55#x3x10



Shrugs DB
35#x5x10

Leg Press
2 platesx3x10
^Supper setted



Seated tri extension
90#x3x10

Hammer Curl
40#x3x10
^Super setted

10 mins cardio

Notes: long workout holy crap
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#742608 | Fri - Aug 20 2010 - 21:08:04
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405 felt like chicken shit meaning you're gonna start puttin some weight back on your DL?
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#742616 | Fri - Aug 20 2010 - 21:35:18
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I don't think I can do 305 right now : /.
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#742625 | Fri - Aug 20 2010 - 21:49:58
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Quote (smoked @ Fri - Aug 20 2010 - 21:08:04)
405 felt like chicken shit meaning you're gonna start puttin some weight back on your DL?


10 a week, long road to get back to 4 plates but I got my form down really good and I'm super happy /w it.
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#742636 | Fri - Aug 20 2010 - 22:28:46
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Quote (7_Deadly_Sins @ Fri - Aug 20 2010 - 22:49:58)
Quote (smoked @ Fri - Aug 20 2010 - 21:08:04)
405 felt like chicken shit meaning you're gonna start puttin some weight back on your DL?


10 a week, long road to get back to 4 plates but I got my form down really good and I'm super happy /w it.


but your back to 405 now so time to start adding 10 a week eh
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#742637 | Fri - Aug 20 2010 - 22:29:12
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Quote (7_Deadly_Sins @ Fri - Aug 20 2010 - 22:49:58)
Quote (smoked @ Fri - Aug 20 2010 - 21:08:04)
405 felt like chicken shit meaning you're gonna start puttin some weight back on your DL?


10 a week, long road to get back to 4 plates but I got my form down really good and I'm super happy /w it.


but your back to 405 now so time to start adding 10 a week eh
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#742642 | Fri - Aug 20 2010 - 23:28:16
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Quote (smoked @ Fri - Aug 20 2010 - 22:29:12)
Quote (7_Deadly_Sins @ Fri - Aug 20 2010 - 22:49:58)
Quote (smoked @ Fri - Aug 20 2010 - 21:08:04)
405 felt like chicken shit meaning you're gonna start puttin some weight back on your DL?


10 a week, long road to get back to 4 plates but I got my form down really good and I'm super happy /w it.


but your back to 405 now so time to start adding 10 a week eh


525 for 3 is P strong imo
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#742650 | Sat - Aug 21 2010 - 07:43:57
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Quote (7_Deadly_Sins @ Sat - Aug 21 2010 - 00:28:16)
Quote (smoked @ Fri - Aug 20 2010 - 22:29:12)
Quote (7_Deadly_Sins @ Fri - Aug 20 2010 - 22:49:58)
Quote (smoked @ Fri - Aug 20 2010 - 21:08:04)
405 felt like chicken shit meaning you're gonna start puttin some weight back on your DL?


10 a week, long road to get back to 4 plates but I got my form down really good and I'm super happy /w it.


but your back to 405 now so time to start adding 10 a week eh


525 for 3 is P strong imo


I don't see 525 anywhere in your poop just 405x3 x3

:donno:

either way gz keep up the good work
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#742663 | Sat - Aug 21 2010 - 10:57:41
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Quote (smoked @ Sat - Aug 21 2010 - 07:43:57)
Quote (7_Deadly_Sins @ Sat - Aug 21 2010 - 00:28:16)
Quote (smoked @ Fri - Aug 20 2010 - 22:29:12)
Quote (7_Deadly_Sins @ Fri - Aug 20 2010 - 22:49:58)
Quote (smoked @ Fri - Aug 20 2010 - 21:08:04)
405 felt like chicken shit meaning you're gonna start puttin some weight back on your DL?


10 a week, long road to get back to 4 plates but I got my form down really good and I'm super happy /w it.


but your back to 405 now so time to start adding 10 a week eh


525 for 3 is P strong imo


I don't see 525 anywhere in your poop just 405x3 x3

:donno:

either way gz keep up the good work


I got about 12 weeks until my comp.
I add 10 pounds a week = 120 #
405+120 =
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#742673 | Sat - Aug 21 2010 - 11:59:59
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Quote (7_Deadly_Sins @ Sat - Aug 21 2010 - 11:57:41)
Quote (smoked @ Sat - Aug 21 2010 - 07:43:57)
Quote (7_Deadly_Sins @ Sat - Aug 21 2010 - 00:28:16)
Quote (smoked @ Fri - Aug 20 2010 - 22:29:12)
Quote (7_Deadly_Sins @ Fri - Aug 20 2010 - 22:49:58)
Quote (smoked @ Fri - Aug 20 2010 - 21:08:04)
405 felt like chicken shit meaning you're gonna start puttin some weight back on your DL?


10 a week, long road to get back to 4 plates but I got my form down really good and I'm super happy /w it.


but your back to 405 now so time to start adding 10 a week eh


525 for 3 is P strong imo


I don't see 525 anywhere in your poop just 405x3 x3

:donno:

either way gz keep up the good work


I got about 12 weeks until my comp.
I add 10 pounds a week = 120 #
405+120 =


well maybe if you had said that I wouldn't of wondered where 525 came from and sounded like a douchebag

gl m8!
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#742678 | Sat - Aug 21 2010 - 13:42:04
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Quote (smoked @ Sat - Aug 21 2010 - 11:59:59)
Quote (7_Deadly_Sins @ Sat - Aug 21 2010 - 11:57:41)
Quote (smoked @ Sat - Aug 21 2010 - 07:43:57)
Quote (7_Deadly_Sins @ Sat - Aug 21 2010 - 00:28:16)
Quote (smoked @ Fri - Aug 20 2010 - 22:29:12)
Quote (7_Deadly_Sins @ Fri - Aug 20 2010 - 22:49:58)
Quote (smoked @ Fri - Aug 20 2010 - 21:08:04)
405 felt like chicken shit meaning you're gonna start puttin some weight back on your DL?


10 a week, long road to get back to 4 plates but I got my form down really good and I'm super happy /w it.


but your back to 405 now so time to start adding 10 a week eh


525 for 3 is P strong imo


I don't see 525 anywhere in your poop just 405x3 x3

:donno:

either way gz keep up the good work


I got about 12 weeks until my comp.
I add 10 pounds a week = 120 #
405+120 =


well maybe if you had said that I wouldn't of wondered where 525 came from and sounded like a douchebag

gl m8!

super ty
-10 me
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#742887 | Sun - Aug 22 2010 - 15:21:42
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User Image
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#743293 | Tue - Aug 24 2010 - 21:31:16
Du$tin
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nice shorts
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#743297 | Tue - Aug 24 2010 - 21:34:59
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Quote (Du$tin @ Tue - Aug 24 2010 - 21:31:16)
nice shorts


boxers
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#743973 | Fri - Aug 27 2010 - 17:53:23
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Monday August 23rd
Squat
395x3x3

DL
245x4x10

Leg Extensions
85#x10
100#x10
110#x10
120#x10
130#x10

Leg Curl
90#x5x10

^ Super setted

Hip ADD
115#x3x15

Quad stretch
70 seconds

Behind head cable extension
70#x1
60#x2

Curl
25#x5x12

100 crunches

Notes: P good workout..my knees are killing me though from walking out that damn weight.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tuesday August 24th
Flat Pause Bench
245#x3x3

Incline DB
55#x5x10

Chest stretch
55# 65 seconds

Lat pulldown
120#x5x10

Tri Pushdown
80#x5x20

Hammer Curl
40#x5x8

Leg Press
2 plates x3x10

^Tri setted then super setted

100 crunches

10 mins cardio

Notes: The 2nd n 3rd set of bench felt a ton eaiser than the first.

Thursday August 26th
415x3x3

Squat
225x3x10

Donkey Calf raises
whole stackx3x10

Bi Curl
25#x3x12

Tri Extension
65#x3x10



Friday August 27th
Speed Bench
140#x5x3

Floor Press
235x3x3

SoP
135x5x5

Behind head neck press
80#x5x5
^Super setted

Static holds
60# doing side lat raisex10

Side lat machine John M style
40#x1x10

DB Row
60#x3x10

Shrugs
50#x3x10

Leg press
2 platex3x10

^Tri setted

Tri Extension
95#x3x10

Hammer Curl
40#x3x10

10 mins cardio
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#746406 | Fri - Sep 3 2010 - 22:35:12
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Monday August 30th
Squat
405x3x3

DL
255x4x10

Leg Extensions
95#x10
105#x10
115#x10
125#x10
135#x10

Leg Curl
100#x5x10

^ Super setted

Hip ADD
130#x3x15

Quad stretch
75 seconds

Behind head cable extension
70#x3

Curl
25#x5x12

100 crunches

Notes: Best workout I've had for as long as I can remember.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tuesday August 24th
Flat Pause Bench
250#x3x3

Incline DB(2 pegs from back)
60#x5x10

Chest stretch
60# 45 seconds

Lat pulldown
130#x5x10

Tri Pushdown
90#x5x20

Hammer Curl
45#x5x8

Leg Press
2 plates x3x10

^Tri setted then super setted

100 crunches

10 mins cardio

Notes: The 2nd n 3rd set of bench felt a ton eaiser than the first.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Thursday August 26th
425x4x3

Squat
225x3x10

Donkey Calf raises
whole stackx3x10

Bi Curl
25#x3x12

Tri Extension
70#x3x10

100 crunches


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Friday August 27th
Speed Bench
145#x5x3

Floor Press
240x3x3

SoP
135x5x5

Behind head neck press
80#x5x5
^Super setted

Shoulder stretch
45 seconds

DB Row
65#x3x10

Shrugs
50#x3x10

Leg press
2 platex3x10

^Tri setted

Tri Extension
100#x3x10

Hammer Curl
45#x3x10

10 mins cardio
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#746645 | Sat - Sep 4 2010 - 18:35:55
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Nice numbers ofc.
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#746795 | Sun - Sep 5 2010 - 21:19:14
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ty matey
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#751943 | Sun - Sep 19 2010 - 23:45:04
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Monday Sept 6th
Squat
415x3x3
DL
260x4x10

leg extension
105x15
115x15
125x15
135x15
145x15

leg Curl
110x5x15

Hip Add
145#x3x15

Quad stretch
75 seconds

Behind head cable extension
80#x3x10

Curl
25#x5x12

100 crunches


Thur Sept 9th

550# DL /w good form




Basically, I'm an idiot and hurt myself, so I couldn't bench any last week. I took this entire week off hoping the injury will get better and I guess we'll see tomorrow/Tuesday. If it's not killing me I'm just going to push threw it b/c I gotta get ready for this damn meet.
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#752081 | Mon - Sep 20 2010 - 12:51:14
Du$tin
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Quote (7_Deadly_Sins @ Mon - Sep 20 2010 - 00:45:04)
Monday Sept 6th
Squat
415x3x3
DL
260x4x10

leg extension
105x15
115x15
125x15
135x15
145x15

leg Curl
110x5x15

Hip Add
145#x3x15

Quad stretch
75 seconds

Behind head cable extension
80#x3x10

Curl
25#x5x12

100 crunches


Thur Sept 9th

550# DL /w good form




Basically, I'm an idiot and hurt myself, so I couldn't bench any last week. I took this entire week off hoping the injury will get better and I guess we'll see tomorrow/Tuesday. If it's not killing me I'm just going to push threw it b/c I gotta get ready for this damn meet.


when and what are your goals?
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#752110 | Mon - Sep 20 2010 - 14:12:30
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Nov 13th

550 squat
315 bench
585+ DL
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#756328 | Tue - Oct 5 2010 - 00:02:46
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Monday Oct 4th
Squat
135x5
225x3
315x1 Add wraps/belt
405x1
455x1
485x4
600 unrackx5


405x5

Ab work
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#756352 | Tue - Oct 5 2010 - 08:37:11
Du$tin
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Quote (7_Deadly_Sins @ Mon - Sep 20 2010 - 15:12:30)
Nov 13th

550 squat
315 bench
585+ DL


still @181 :o?
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