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Truck44's Log

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    thursday=3/23/06

    Arms:
    Pushdowns:
    1x10=100
    1x10=130
    3x10=150
    skull Crushers:
    1x10=115
    1x10=120
    1x10=125
    Tate Presses:
    1x10=45
    1x10=55
    1x8=60
    alternate curls:
    1x10=45
    1x8=50
    1x8=55
    Barbell curls:
    1x10=65
    1x10=85
    1x10=105
    1x8=125
    coss body hammer curls:
    1x10=65
    1x10=70
    1x10=75
    one arm pushdowns:
    3x10=40
    concentration Curls:
    3x10=60
    Forearm rockers:
    3x10=40
    Abs
    hanging knee ups:
    3x20
    cardio: 30 minutes

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    saturday=3/25/06

    Legs:
    Squats:
    1x10=135
    1x8=225
    1x6=275
    1x6=295
    1x6=315
    leg press supersetted with calves:
    1x10=275
    1x10=365
    1x10=415
    1x10=505
    1x8=595
    goodmornings:
    1x10=115
    1x10=125
    1x10=135
    leg curls:
    1x10=60
    1x10=70
    1x10=80
    leg extensions:
    1x10=110
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    monday=3/27/06

    Chest:
    Bench press:
    1x10=135
    1x6=225
    1x6=280
    1x6=300
    1x5=315
    1x1=350
    tried 380 did not get,really did not expect to.
    1x negative=405 trying to get the feel of it.
    1x4=225 purple band
    1x4=225 purple band
    Incline Dumbell press:
    1x10=75
    1x10=95
    1x6=110
    weighted dips: +35lbs
    3xfailure
    Abs: Hanging knee ups
    3x20
    cardio: 30 minutes
    •   
       

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    tuesday=3/28/06
    Cardio= 30minutes
    was not in the mood to hit it hard.

    Wednesday=3/29/06

    Back:
    T-bar rows:
    1x10=45lb plate
    1x10=2x 45lb
    1x10=3x 45lb
    1x6=4x 45lb
    one arm dumbell rows:
    3x10=110
    V-handle pulldowns:
    1x10=152.5
    1x10=162.5
    1x10=172.5
    Seated V-handle rows:
    1x10=182.5
    1x10=192.5
    1x10=202.5
    Machine assisted pullups:
    3x10
    Deadlifts:
    1x10=135
    1x6=225
    1x6=275
    1x5=315
    1x2=335
    1x2=355
    Cardio= 30 minutes
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    thursday=3/29/06

    took it easy tonight

    Arms:
    alternate dumbell Curls supersetted with rope hammer curls:
    3x10=35
    3x10=100lbs
    underhand tricep pressdowns straight bar:
    3x10=100
    dips:
    3xfailure= + 35lb plate
    Abs:
    hanging knee ups:
    3x20
    cardio: 30 minutes
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    Monday=4/3/06

    Chest:
    bench press: most is warmup
    1x5=185
    1x3=225
    1x2=260
    1x1=295
    1x1=340
    1x1=380 max new PR for me, went up pretty easy
    1x0=390 tried it, got it to my sticking point and could not go any further
    1x405 static hold, held it for about 30 seconds
    close grip bench:
    1x8=265
    Incline dumbell press:
    1x10=75
    1x10=95
    1x8=110
    dips:
    3xfailure= + 35lb plate
    abs:
    hanging knee ups:
    3x20
    cardio: 30 minutes
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    tuesday:4/4/06

    Shoulders:
    smith machine presses:
    1x10=135
    1x10=155
    1x10=165
    1x8=185
    seated bent over laterals:
    3x10=35
    side laterals:
    3x10=30
    front raises:
    3x10=30
    reverse pec deck:
    1x10=70
    1x10=80
    1x10=90
    shrugs:
    1x10=135
    1x10=225
    3x10=315
    1x10=405
    cardio: 30 minutes
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    wednesday=4/5/06

    Legs:
    Squats
    1x10=135
    1x8=225
    1x6=275
    1x6=315
    1x6=335
    leg press: supersetted with calves
    1x10=225
    1x10=315
    1x10=405
    1x10=495
    1x6=545
    goodmornings:
    1x10=115
    1x10=125
    1x10=135
    cardio: 30 minutes
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    Thursday=4/6/06

    Arms:
    Pushdowns:
    1x10=100
    3x10=150
    skull crushers:
    1x10=105
    1x10=115
    1x10=125
    tate presses:
    1x8=55
    1x6=60
    1x5=65
    barbell curls:
    1x10=85
    1x10=105
    1x6=125
    crossbody hammer curls:
    1x10=70
    1x10=75
    1x10=80
    one arm pushdowns:
    3x10=40
    hanging concentration curls:
    2x10=60
    1x8=60
    alternate dumbell curls supersetted with rope hammer curls:
    2x10=35/80
    forearm rockers:
    3xF=45
    cardio 30 minutes
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    monday=4/10/06

    chest:
    Bench press: was going to max but decided not to pec on left side felt a little tweaked, that is why there is a funky warmup than usual.
    1x5=185
    1x3=225
    1x2=260
    1x1=295
    1x1=315 after this is where I was goinig to go for 390, but decided not to
    1x6=315
    1x4=340
    close grip bench:
    1x6=270
    Incline dumbell press:
    1x10=75
    1x10=95
    1x6=110
    weighted dips: +35lbs
    3xFailure
    Abs:
    hanging knee ups:
    3x20
    cardio: 30 minutes
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    Tuesday=4/11/06

    Back:
    T-bar rows:
    1x10= 45plate
    1x10=2x45
    1x10=3x45
    1x5=4x45+5lbs
    one arm dumbell rows:
    3x10=110
    v-bar close grip pulldowns:
    1x10=160
    1x10=170
    1x10=180
    v-bar rows:
    1x10=190
    2x10=200
    machine assisted pullups:
    3x10
    Rack pulls:
    1x10=135
    1x6=225
    1x6=295
    1x5=315
    1x2=365
    1x1=385
    cardio: 30 minutes
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    wednesday=4/12/06

    Shoulders:
    Smith machine Military Press:
    1x10=135
    1x10=155
    1x8=185
    1x8=195
    Shrugs:
    1x10=135
    1x10=225
    1x10=315
    1x10=405
    Abs: hanging knee raises
    3x20
    cardio:20 minutes

    quick workout had limited amount of time and my joints are a little achey.
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    monday=4/17/06
    have a nasty cold feel really run down, this week I will cut back on everthing till I get better, then start pounding again

    Chest:
    Dips: + 45lb plate
    3xF
    Abs: hanging kee ups
    3x20
    cardio: 30 minutes
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    Monday=4/24/06

    Chest:
    Barbell bench press:
    1x10=135
    1x6=225
    1x2=285
    1x6=315
    Close grip Bench presses:
    1x8=275
    1x5=295

    Incline dumbell presses:
    weights are lower, because I set the bench up with a steeper incline than usual, so I can hit my chest with a different angle.
    1x10=75
    1x10=85
    1x7=100
    Dips: +35lb plate
    3xFailure
    abs: hanging knee ups
    3x20
    cardio: 30 minutes
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    tuesday=4/25/06

    Back:
    deadlifts:
    1x8=135
    1x6=225
    1x5=275
    1x3=315
    1x1=365
    1x1=385 PR
    one arm dumbell rows:
    3x10=110
    T-bar rows:
    1x10=90
    1x10=135
    1x10=180
    1x6=225
    V-bar close grip pulldowns:
    1x10=150
    1x10=160
    1x7=170
    Cardio: 30 minutes
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    wednesday=4/26/06

    shoulders:
    cable crossover internal rotations:
    2x20
    cable crossover external rotations:
    2x20
    Smith machine Military press:
    1x10=135
    1x8=185
    1x6=205
    bent over laterals:
    3x10=35
    laterals:
    3x10=30
    front raises:
    3x10=30
    smith machine shrugs:
    1x10=135
    3x10=225
    cardio: 30 minutes
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    thursday=4/27/06

    Arms:
    Skull Crushers:
    3x10=105
    Alternate dumbell curls with 35lbs supersetted with rope Hammer curls:
    3x10=100lbs
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    monday=5/1/06

    went light today feel a little overtrained, plus where my pec ties into my left shoulder is still giving me some pain, I think it is inflammed, so I iced it tonight when I got home.

    Chest:
    Bench press:
    1x10=135
    incline dumbell press:
    3x10=75lbs
    Incline flyes:
    3x10=30lbs
    flat flyes:
    3x10=30lbs
    abs: hanging knee ups:
    3x20
    Cardio: 30 minutes
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    congrats with the PR on deads. smart move playing it safe with the pec as well, i could learn a thing or two from that.
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    thanks beelzebub

    Tuesday=5/2/06

    Note: the poundage on my squats has went down because I am trying to squat parallel now before my knee would hurt if I went to deep, so far so good no knee pain.

    Legs:
    Squats:
    1x10=135
    1x6=205
    1x6=225
    1x6=245
    1x6=255
    Goodmornings:
    1x10=115
    1x10=125
    1x10=135
    hyperextensions:
    3x10= +25lb plate
    leg press:
    1x15=225
    calves:
    Cardio: 30 minutes
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    5/3/06

    Note went light and dropped some exercises shoulder still feels a little funny, but is getting better, hopefully next week I can return to a normal lifting routine. I did not do deadlifts legs were really sore and stiff.

    Back:
    T-bar rows:
    1x10= 45lb plate
    1x10= 2x 45lb plate
    1x10=3x 45lb plate
    1x6=4x 45lb plate
    close grip palms toward face pulldowns:
    2x10=100lbs
    1x10=110lbs
    medium grip palms toward face pulldowns:
    1x10=110lbs
    1x10=120lbs
    1x10=130lbs
    abs:
    decline abs with medicine ball:
    3x20
    hanging knee ups:
    2x20
    Cardio: 30 minutes
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    5/4/06

    Triceps:
    v-bar pushdowns:
    1x10=100lbs
    1x10=120
    skull crushers:
    1x10=95lbs
    1x10=115
    1x10=125
    tate presses:
    1x8=55lbs
    1x6=60lbs
    cardio: 30 minutes
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    Monday=5/8/06

    Chest:
    Barbell bench press:
    1x10=135
    1x3=225
    1x2=260
    1x1=290
    1x5=325
    1x1.5=345
    close grip bench:
    1x6=295
    incline dumbell press:
    1x10=75
    1x8=90
    1x6=100
    rotator cuff exercises:
    left internal rotation=2x10=10lbs
    right internal rotation=2x10=10lbs
    left external rotation=2x10=10lbs
    right external rotation=2x10=10lbs
    cardio: 30 minutes
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    tuesday=5/9/06

    Legs:
    squats:
    1x10=135
    1x6=235
    1x6=255
    1x6=270
    1x5=275
    Goodmornings:
    1x10=135
    1x10=155
    1x10=170
    Legpress:
    1x20=315
    Calves
    hyperextensions:
    2x10= +25lbs
    1x10= +35lbs
    cardio: 30 minutes

    Note: was going to do abs tonight but they felt like they may cramp up on me, if you have ever had this happen to you it is not fun, and hurts. I will hit abs tommorrow.
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    wednesday=5/10/06

    Back:
    T-bar rows:
    1x10= 45lb plate
    1x10= 2x45lb plate
    1x10= 3x45
    1x6= 4x45
    Underhand medium grip pulldowns:
    1x10=100
    1x10=110
    1x10=130
    V-handle cable rows:
    3x10=200
    one arm dumbell rows:
    3x10=110
    straight arm pushdowns:
    3x10=100
    abs:
    decline situps with 20lb medicine ball:
    3x20
    cardio: 30 minutes

    Note: did not do deadlifts, I did not think it was a good idea after legs yesterday. I am going to do them saturday with shoulders.

    also I was trying some different stuff for back, maybe to hit different angles. but I like my old back routine better.
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    thursday=5/11/06

    Arms:
    v-handle Pushdowns:
    1x10=100
    2x10=150
    skull crushers:
    1x10=95
    1x10=105
    1x6=115
    1x10=130
    tate presses:
    1x10=45
    1x8=55
    1x6=60
    barbell curls:
    1x10=85
    1x10=105
    1x5=115
    cross body hammer curls:
    1x10=65
    1x10=70
    1x10=75
    concentration curls:
    2x10=55
    alternating dumbell curls:
    1x10=40
    1x8=45
    forarm rockers:
    3xF=45
    cardio: 30 minutes
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    Saturday=5/13/06

    shoulders:
    Smith machine Military press:
    1x10=135
    1x6=185
    1x6=205
    1x6=215
    bent over laterals:
    3x10=35
    side laterals:
    2x10=30
    front raises:
    2x10=30
    deadlift bar shrugs:
    1x10=140
    2x10=230
    2x10=320
    Stiff legged deadlifts:
    1x10=135
    1x10=175
    1x10=205
    1x10=225

    Note: I was trying to decide between reg deads and stiff legged, I figured the stiff legged would work some different muscles to help get my deadlift up, any opinions?
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    monday=5/15/06

    Note: felt really weak tonight, everything seemed heavy

    Chest:
    Barbell Bench:
    1x10=135
    1x3=225
    1x2=260
    1x1=295
    1x1=315
    1x4=330
    1x8=275
    close grip bench:
    1x4=300
    Incline Dumbell press:
    1x10=75
    1x10=90
    1x8=100
    Dips:
    3xF= +35lb plate
    abs:
    hanging knee raises
    3x20
    cardio: 30 minutes
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    tuesday=5/16/06

    Back:
    T-bar rows:
    1x10= 45lb plate
    1x10= 2x45lb plate
    1x10= 3x45
    1x5= 4x45 +5lbs
    Deadlifts:
    1x5=135
    1x5=225
    1x4=315
    1x1=365
    1x0=390 Failed
    1x10=225
    smith machine underhand medium grip rows:
    1x10=135
    1x10=155
    1x10=175
    V-handle cable rows:
    3x10=200
    v-handle pulldowns:
    1x10=140
    1x10=150
    1x8and hold=160
    cardio: 30 minutes

    I have a couple of questions, what is the best style of deadlift to use? and what are some good exercises for lats, I think I need to work on them, they need to be stronger.
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    wednesday=517/06

    Shoulders:
    upright rows:
    3x10=135
    smith machine military press:
    1x12=135
    1x8=185
    1x6=205
    side laterals:
    3x10=30
    front raises:
    3x10=30
    deadlift bar shrugs:
    2x10=140
    3x10=230
    cardio: 30 minutes
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    Thursday=5/18/07

    Arms=
    Pushdowns:
    1x10=100
    3x10=150
    Tate Presses:
    1x10=45
    1x8=55
    1x7=65
    Dips:
    3xF= + 35LB PLATE
    E-Z bar curls:
    1x10=95
    1x10=105
    crossbody hammer curls:
    3x10=70
    concentration curls:
    2x10=55
    forearm gripper:
    3x20
    abs:
    Ab bench:
    4x20
    cardio: 30 minutes
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    Monday=5/22/06

    Chest:
    Barbell bench:
    1x10=135
    1x3=225
    1x2=260
    1x1=295
    1x3=325
    started some band work here:
    1x8=135 + black bands
    1x6=205 + black bands
    1x4=225 + black bands
    1x3=235 + black
    1x1.5=240 + black
    close grip bench:
    1x4=300
    Incline dumbell press:
    1x10=75
    1x10=95
    1x6=105
    rotator cuff work:
    external: 2x12=10 left and right
    internal: 2x12=10 left and right
    cardio: 30 minutes
    abs:
    exercise ball sit ups:
    3x20=+ 13lb medicine ball
    Hanging knee ups:
    3x20
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    wednesday=5/24/06

    Legs:
    Squats:
    1x10=135
    1x6=225
    1x6=245
    1x6=265
    1x6=280
    goodmornings:
    1x10=135
    1x10=155
    1x10=175
    calves:
    Lunges:
    3x12=40
    stiff legged deadlift:
    1x10=135
    1x10=185
    1x10=205
    1x10=225
    cardio: 30 minutes
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    thursday=5/25/06

    triceps:
    V-bar pushdowns:
    1x10=100
    3x10=150
    Tate Presses:
    1x10=55
    1x10=60
    1x6=65
    Lock outs:
    1x10=225
    1x10=315
    1x6=405
    1x6=475
    1x4=495
    Abs:
    exercise ball situps with 15lb medicine ball:
    3x15
    Hanging knee ups:
    3x20
    cardio: 30 minutes

    Note: was limited on time
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    Friday:5/26/06

    Biceps:
    Alternate dumbell curls:
    1x10=35
    incline curls:
    2x10=35
    preacher curls:
    2x10=90
    cross body hammer curls:
    3x10=70
    crossover machine concentration curls:
    2x10=40
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    Saturday=5/27/06

    Back:
    Barbell rows:
    1x10=135
    1x10=175
    1x10=205
    Face pulls:
    1x10=80
    1x10=100
    1x10=100
    V-handle rows on the end of barbell:
    1x10=1 x45
    1x10=2 x45
    1x10=2 x45 +35
    1x10=3 x45
    v-handle pulldowns:
    1x10=150
    1x10=160
    1x10=170

    Note: limited on time gym was closing, did not do deadlifts, legs and lower back still sore from legs earlier in the week.
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    Tuesday=5/30/06

    Chest:
    Barbell Bench:
    1x10=135 speed
    1x12=225 speed
    1x10=260 speed
    1x3=245 + purple bands
    Close grip bench:
    1x3=300
    Incline dumbell press:
    1x10=75
    1x10=95
    1x6=105
    internal rotation:
    2x20
    external rotation:
    2x20
    decline situps:
    3x20= +20lb medicine ball
    cardio: 30 minutes

    Note: I feel like I need to work on my bar speed, so I used lighter weights and really tried to explode up. Only problem was after the 10 reps of 260 I was pumped out, had a hard time pushing anything up.
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    wednesday=5/31/06

    Back:
    Deadlifts:
    1x10=135
    1x5=225
    1x5=275
    1x5=295
    1x5=315
    1x2=365
    T-bar rows:
    1x10= 1 x45lb plate
    1x10= 2 x45lb
    1x10= 3 x45lb
    V-handle barbell rows: plates are on one end of the barbell
    1x10= 2 x35lb plate
    1x10= 3 x35lb
    1x10= 4 x35lb
    V-handle pulldowns:
    1x10=140
    1x10=160
    1x8=170
    Low pulley rope chest pulls:
    3x10=180
    Hyperextensions:
    1x10= +25lb plate
    2x10= +35lb plate
    Cardio: 30 minutes
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    thursday=6/1/06

    Arms:
    Straight bar pushdowns:
    1x10=100
    1x10=120
    3x10=150
    Dumbell Tricep extensions:
    1x10=20
    1x10=25
    1x10=30
    skull crushers supersetted with close grip pushes:
    3x10=95 + 3xF
    reverse curls:
    1x10=55
    1x10=75
    cross body hammer curls:
    2x10=70
    1x10=75
    concentration curls:
    2x10=40
    forearm roller:
    3x10
    cardio: 30 minutes

    Note: was going to do shoulders, but back and traps were really sore from the day before.

    I have been researching bench shirts, I am thinking about getting one, I am looking at the inzer Rage, titan fury, and titan F6. which would ya'll reccomend. My chest measures about 51 inches, what would be a good size? Thanks
  

  
 

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