nycste 2009 training log

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    nycste 2009 training log


    Hello everyone once again im back, last year i had knee surgery and toe surgery and it set me back some but i continued and cut and looked pretty good. Then started new job and it kept me away from gym i still worked out but was never the same.

    I've been back at it for about 3 months now and slowly getting things back on track.

    Current weight 220 at 6ft, my heaviest ever and holding steady here for some time.

    Just gonna post some workouts going back a few months to show some type of progress if any haha


    ______________________________ _____________

    SQUATS
    135x5
    225x3
    315x2
    365x1 NEW PR
    225x5
    225x5
    155x10

    standing shoulder presses
    45x10
    65x6

    stand should flyes
    15x20x20

    standing sldl wdbs
    75x10x10

    leg xt mach
    50x2 sets slowly
    ______________________________ _______________

    CHEST TRI

    Inc db
    90x10
    90x8
    55x10

    stand oh tri xt
    40x15x13

    seated flye mach
    70x15x10x?

    rope tricep pulldowns
    couple sets
    ______________________________ ______________

    BACK AND BI

    lat pulls w cg underpulls
    100x20x20
    150x10x10

    bent db rows
    30x15
    60x10x10

    overhead cable double bi curls
    80x10x7

    cable lat straight arm pulldowns
    50x20x12

    stand bi curls
    30x20x15
    ______________________________ _________________

    Legs and shoulders

    standing flyes
    15x20x15
    30x10

    squat
    95x5
    135x10
    225x5x5x5x5

    standing romanian db w presses
    20x10x10
    35x10x10
    45x10x10
    55x10x10

    walk lunges
    35x5 laps

    front laterials
    12x10x10x10
    ______________________________ ________________

    CHEST TRI

    flat db
    75x15x14x7

    standing 1h oh xt
    20x15x15

    flat db flyes
    2x20lbs

    cable tri pushdown and xts
    60x2sets each

    pushups back home off tub lol
    bwx15x15x9
    ______________________________ ___________________

    BACK AND BI

    tbar rows
    45x10
    90x15
    135x10x10x10x10

    standing curls
    25lb plates x20x15

    chinups
    bwx5x5x5

    front back side to side pullups
    x8x6

    tgrip pullups
    x7x6

    2h cable oh curls
    50x20x20x15

    lat pulldowns
    100x30x15 slow

    cg underhands
    100x15x13 slow
    ______________________________ _______________

    Should Legs

    waist cleans to presses barbell
    135x5x5

    squats
    135x5x5
    225x5
    375x2
    315x1
    375x1 NEW PR
    225x20 PR widowmakers

    standing db presses w sldl
    45x15x10
    45x10x10
    ______________________________ ___________________

    CHEST TRI

    flat flyes
    10x10
    25x10x10

    kickbacks
    15x15
    25x10

    flat dbs
    65x10x15x10x10

    stand db oh xt
    45x10x10

    dec bench
    95x15x10
    115x10x10

    cg dec bench
    115x10x10

    stand cable fyles w punches
    40x15x15
    40x15x15
    ______________________________ ___________________

    BACK BI

    wide chinups
    wide 7x7x7

    stand cable 1arm curls
    50x20 slow
    70x10x10

    tbar row mach
    45x15
    90x10x10x10

    cg under pulldowns
    100x15x15
    150x10x10

    stand hammers
    20x20
    30x15x15
    ______________________________ __________________

    should legs

    squats 135x5
    225x3
    315x2x2
    225x10

    stand calves
    135xmax xmax

    stand should press
    135x5x5

    stand db presses w shrugs
    50x7 50x15
    70x4 70x15

    walk lunges
    55x 2lengths 2 sets
    ______________________________ ___________________

    Chest tri

    flat bench
    95x7
    135x7
    185x7x6
    135x7x7

    stand oh tri db xt
    35x7 singles
    60x10x10 doubles

    inc db presses
    75x10x5x4

    cable pushdowns
    3supersets

    cable mach flyes
    3sets

    tate presses small inc
    30x3sets

    should shrugs and calves
    135x2sets


    THATS ALL FOLKS up to last workout, getting bored of my workouts they have no real logic or science to them hah

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    Good luck and keep us updated! its always good to see how others are doing!
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    been a long time since doing deadlifts so i gave it a shot without overdoing it and really tried to focuz on form, which i always stink at

    BACK BI

    DEADS
    135x5
    225x5 +3 sumo
    225x3
    315x5 +2sumo, x5, x5
    -wasnt easy hah

    tbar row machine
    45x20
    90x20
    135x10x10

    db rows
    85x5x5

    stand db curls
    30x3 sets felt very solid

    some burpees to finish up for core and cardio
    •   
       

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    weds 4/1/09 night short workout cramped up at end and called it a day

    SHOULD LEGS

    Walking Db Lunges superset w Standing Arnolds
    75x1 length 55x10 1 length 30x10
    75x1 length 55x7 1 length 30x10

    squats
    225x5 norm
    225x10 norm
    225x5 wide slow
    225x3 atg slow and pause at bottom

    leg ext machine
    3 sets

    ham curls
    1 set then cramped up hardcore called it a day

    guess i took it easy on shoulders today i suppose thats alright with all the swimming and other stuff i do
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    I found this from a friend on here at MMI and I like the routine so I will give it a shot

    KNOWN AS "A SIMPLE Power Based Routine" Iron Addict

    Code:
     
    Monday
    Squat or box squat 2-3 x 5
    Glute/Ham Raises or pullthroughs 3 x 10
    Bent Row or Chest Supported row 4 x 6
    Barbell or Dumbbell Curl 3 x 8
    Calf Raises 3 x 15
    
    Wednesday
    Bench Press or low board press 3 x 5, or 3 x 3
    Incline Dumbbell Bench Press 4 x 8
    Military or Dumbbell Shoulder Press 3 x 8
    Skull Crushers 3 x 10
    Ab work 3 x 10
    
    Friday
    Deadlift or rack deadlift 2-3 x 5
    Leg press 2 x 10
    Chin or lat pull-down 4 x 6
    Barbell or Dumbbell Curl 3 x 8
    Calf Raises 3 x 15
    
    Monday
    Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
    Dumbbell Bench Press 4 x 8
    Military or Dumbbell Shoulder Press 3 x 8
    Tricep pushdowns 3 x 10
    Ab work 3 x 10 Monday
    
    FOR THOSE THAT ARE READING COMPREHENSION CHALLENGED THE SCHEDULE GOES LIKE THIS:
    
    1st workout
    Monday
    Squat or box squat 2-3 x 5
    Glute/Ham Raises or pullthroughs 3 x 10
    Bent Row or Chest Supported row 4 x 6
    Barbell or Dumbbell Curl 3 x 8
    Calf Raises 3 x 15
    
    2nd workout 1 day later
    Wednesday
    Bench Press or low board press 3 x 5, or 3 x 3
    Incline Dumbbell Bench Press 4 x 8
    Military or Dumbbell Shoulder Press 3 x 8
    Skull Crushers 3 x 10
    Ab work 3 x 10
    
    3rd workout 1 day later
    Friday
    Deadlift or rack deadlift 2-3 x 5
    Leg press 2 x 10
    Chin or lat pull-down 4 x 6
    Barbell or Dumbbell Curl 3 x 8
    Calf Raises 3 x 15
    
    4th workout After TWO DAYS OFF
    Monday
    Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
    Dumbbell Bench Press 4 x 8
    Military or Dumbbell Shoulder Press 3 x 8
    Tricep pushdowns 3 x 10
    Ab work 3 x 10 Monday
    
    next workout sequence repeat 1st through 4th workouts
    
    Sets are NOT taken to failure, at least 1 rep short, or to the point RIGHT before form starts to break down. If you do not recover well, reduce 1 set from each of the lifts.
    
    Rep cadence is explosive on the positive, controlled on the negative, no need to count cadence.
    
    After warm-ups use the same weight for all sets. If you cannot get all the sets with the same weight, the weight is too heavy.
    
    If you want to substitute something like dumbbell skull crushers for pushdowns, or hammer curls for barbell curls go ahead. DO NOT SUB OUT BIG COMPOUND MOVEMENTS FOR ISOLATION LIFTS. IF YOU CAN SQUAT AND DEADLIFT, DO THEM. THEY ARE THE MOST IMPORTANT LIFTS IN THE ROUTINE.
    
    Rotate the lifts to something else every 4-8 weeks or whenever a lift stalls.
    
    DELAOD BY DOING 1/2 THE SETS, OR 85% OF THE WEIGHT EVERY 4-8 WEEKS (4-5 WEEKS WORKS BEST FOR MOST PEOPLE.
    
    Suitable substitute lifts:
    
    Squat or box squat, you can front squat, or smith squat (smith ONLY if that is all you can do) You can leg press ONLY IF YOU ABSOLUTELY CANNOT DO REAGULAR SQUATS AND THE RESULTS WILL NOT BE AS GOOD.
    Glute/Ham Raises or pullthroughs
    Bent Row or Chest Supported row, you can dumbbell row or machine row
    Barbell or Dumbbell Curl, you can do any curl variation
    Calf Raises, you can do leg press calfs, standing barbell calf raises, or 1 arm, 1 leg dumbbell calf raises if you don't have a machine
    
    Bench Press or low board press, you can do dumbbell presses or dips
    Incline Dumbbell Bench Press, Dumbbell inclines, or smith inclines (use the SMITH ONLY IF THAT IS THE ONLY THING YOU CAN DO
    Military or Dumbbell Shoulder Press, NO SUBS
    Skull Crushers, you can do dumbbell skull crushers, overhead tricep extensions with a bar or dumbbells, or tricep push-downs if any of these movements bother your elbows.
    Ab work, you can do a weighted sit-up, hanging leg raises, ab-wheel, or an ab machine
    
    Deadlift or rack deadlift, you can do romanian deadlifts, or good-mornings
    Leg press, you can front squat
    Chin or lat pull-down, NO SUBS
    Barbell or Dumbbell Curl, any curl variation
    Calf Raises, you can do leg press calfs, standing barbell calf raises, or 1 arm, 1 leg dumbbell calf raises if you don't have a machine
    
    Incline bench press or Incline Dumbbell Press, NO SUBS
    Dumbbell Bench Press, You can do dips
    Military or Dumbbell Shoulder Press, you can do upright rows
    Tricep pushdowns, you can do a skull crusher, or overhead tricep extension with a barbell or dumbbells
    Ab work 3 x 10, You can do a weighted sit-up, hanging leg raises, ab-wheel, or an ab machine
    
    If you can't sub any of these lifts figure it out yourself and quit asking endless questions about what you can sub. The sub list just posted was created after over 100 questions have been asked about "can I do lift B instead of lift A.
    
    Iron Addict
    WORKOUT 1
    Code:
    SQUATS
    warmups
    135x5
    185x3
    225x2
    working sets
    275x5x5x5
    135x10
    
    Glutehamraises or pullthroughts i did romanians instead 
    225x10x10x10
    
    DB Bent Row
    100x6
    110x6
    120x6
    130x6
    
    Standing DB Curls (goal 3x8)
    50x8
    55x8 to hard
    55x5 someone took the 50s didnt want to wait ha
    
    calf raise machine
    90x3sets
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    Had a great workout tonight 4/8/2009

    WORKOUT 2 of the new routine posted above

    BARBELL BENCH
    (second time doing these in like a year)
    205x5
    215x5
    225x5
    -very happy with numbers

    Incline Db bench
    90x8x8x8x8
    -easy last set alittle harder
    -very happy with these numbers

    Seated Mil Db Presses
    50x8
    60x8
    70x8
    -easy cept last set alittle harder
    -very happy with these numbers

    Skullcrushers
    85x10
    105x10x10
    -used hammer grip type short bar

    ab work
    circuit 2 sets of this nonstop
    5 burpees
    5 leg hang leg raises
    5 burpees
    5 knee to elbows

    then 2 short lengths of walking back and fourth dog walks

    -summary, new routine calls for a set amount of reps at about 90percent of max for those rep ranges, i did not max out on any set and had at least 1-3 more reps per set on almost all exercises which is good news bec means i can easily move up in weight next time i do this workout, very good news and like i said earlier i am very happy with the weights i moved!

    WEIGHT IN 225 ish
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    Workout Number 3, 4/10/09

    DEADLIFTS 3x5
    315x1
    365x5x5x5 PR pretty sure

    Leg Press (dont have) did Squats instead 2x10
    245x10x10

    Lat Pulldowns 4x6
    200x6x4 (too heavy)
    180x6x6

    Standing DB curl 3x8
    45x8x8x8

    seated calf raise machine
    3platesx2 sets
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    4-13-09 WEIGHT 225LBS

    PROGRESS PICS just sharing for my own critism

    OFF TO swim for 30mins and then hit my next workout number 4!



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    nice to see you back at it. looks like you kept most of your gains and definition!
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    Quote Originally Posted by macedaddy View Post
    nice to see you back at it. looks like you kept most of your gains and definition!
    why thanks my good buddy

    CARDIO
    30min lap swimming prob got 2-3k yards in, still need to build up my stamina, my shoulders give out on me too quickly and they get so full and huge and burn like crazy i tried stretching them but i really need to start loosening them up way before hand

    TODAYS WORKOUT ROUTINE 4

    Inc Db Bench 3x5
    90x5x5
    100x5
    -first time doing 100s in a long time it was easy too im thrilled

    Flat Db bench 4x8
    90x8x8x8x8

    Seated Db should presses 3x8
    70x8x8x8

    tricep pushdown
    100x10
    150x10x10
    -heavy weight was hard to do ha

    abs
    3 sets hanging leg raises in btw my workout
    2 circuits 5 burpees then 5 knee to elbows
    2 circuits planks followed up with mountain climbers
    2 circuits side planks rotated 4x

    im sure i over did it on core haha
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    Workout Number 1 Round 2

    Squat 3x5
    285x5x5x5 (+!0lbs)

    Glute Ham Raise
    -off lat pulldown, did a few assisted ones cramped up

    DB SLDL
    95x10x10
    -CNS was dead there were heavy

    Rack Chins
    bwx10x10x10

    db curls same weight
    50x8x8x8
    -arms were tired

    calve machines
    -2-3 sets
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    did some swimming today followed up with some ab and core work planks and things of that nature
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    FRIDAY 4-17-2009 WORKOUT 2

    BENCH 3x5
    225x5x5
    245x5
    -225 not as easy as last week, bumped to 245 felt same as 225

    Inc DB Bench 4x8
    90x8x8x8x8
    -harder then last week same weight

    Seated Shoulder presses 3x8
    70x8x8x8
    -all hard

    skullcrushers w dbs 3x10
    40x10 to hard
    40x6
    30x10

    -2mile jog
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    took 2 workout days off

    but im back, workout number 3 round 2

    DEADLIFTS 3x5
    365x5
    385x5x5 (PR)
    -385s were def very hard ha
    +20lbs from last workout

    SQUATS 2x10
    275x6 (possible PR?)
    225x6 w some pauses
    -just wasnt feeling the 10reps ha

    Chinups 4x6
    bwx6
    +10x6
    +25x6x6
    -these were all good

    Standing short BB curls 3x8
    85x8x8x8

    seated calve machine
    2plates x2sets
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    Took 3 RPM preworkout not sure howmuch effect this had on workout but this workout was fantastic improved weights on the 2 big movements and stayed conservative on shoulders but could of pumped it up 5lbs,

    Workout, then swimming then jogging like 5miles

    Inc DB Bench 3x5
    100x5x5x5 (current person best)
    +10lbs last workout for 2 sets

    Flat Db bench 4x8
    100x8x8x8x8 (current personal best)
    +10lbs all sets

    Seated DB mil presses 3x8
    70x8x8x8 (possible PR)
    -easier then last time, still after great chest workout

    tri pushdowns 3x10
    150x10x10x10
    -same weights

    abs
    did a ton of stuff inbtw all my sets tonight didnt add it up

    -went swiming did some 2x200m then some shorter stuff

    -then went jogging for 5miles and met a really cute girl ! and jogged with her
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    4/27/09 Workout 1

    Walking Lunges
    75x15 stationary
    then 2 walking lengths

    romanian db deads
    105x6x6x7
    -couldnt hold dbs well

    db bent rows
    110x6x6x6
    -hard ot hold weights

    curls
    50x8x8x8

    seated calves
    1 set 90lbs

    ______________________________ ________

    4/29/09 Workout 2

    barbell bench 3x5
    225x5
    235x5x5
    -hard

    inc db 4x8
    95x8
    -stopped short to go swimmming
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    5/1/09 Workout 3

    Deads 3x5
    385x5x5x5

    db romanians
    110x10x10

    chinups
    +25x6x6x6x6

    curls
    50x8
    45x8x8
    -felt very heavy after those chinups

    seated calves
    180x2sets

    FINISHED WORKOUT 2

    Inc DB
    95x8x8x8
    +5lbs

    Seated Mil Db
    75x8x8x8
    +5lbs

    standing overhead 2h ext
    55x15x12
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    Quote Originally Posted by nycste View Post
    Hello everyone once again im back, last year i had knee surgery and toe surgery and it set me back some but i continued and cut and looked pretty good. Then started new job and it kept me away from gym i still worked out but was never the same.

    I've been back at it for about 3 months now and slowly getting things back on track.

    Current weight 220 at 6ft, my heaviest ever and holding steady here for some time.

    ...getting bored of my workouts they have no real logic or science to them hah
    Thought I'd follow along, Ste. Good to see that you actually have a STRUCTURED training routine now, as having "no real logic or science to them" is NOT the best way to train. Every session should be a stepping stone in the progress towards your goal for that phase/long-term goal.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    thanks rosie ^^^

    -update

    2 weeks off gym, working on my swimming needed to just take completly off and i guess good for my body since i was a few months in with very little break

    my swimming has improved greatly, as i need to pass my lifeguard test so i have a summer job otherwise i would be without a job and miserable

    back to weights once i pass the damn test for beach time
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    1. Passed Lifeguard test for city, working the beaches this summer
    2. Been a substitute in school system meanwhile for past month and half and its been a total change of lifestyle
    3. Since lifeguard test is over im back in gym


    3 weeks off, first day back in gym, few lbs lighter

    Bent Row 4x6
    95x6x6x6x6

    squats 3x5
    135x5
    185x3
    225x5
    275x5
    275x5

    SLDL DBs 3x10
    95x10x10x10

    Curls
    45x8x8x8

    calves
    -didnt do
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    Quote Originally Posted by nycste View Post
    1. Passed Lifeguard test for city, working the beaches this summer
    2. Been a substitute in school system meanwhile for past month and half and its been a total change of lifestyle
    3. Since lifeguard test is over im back in gym
    I'm proud of you, Ste; knew you could do it. Now get the whip crackin'
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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    Quote Originally Posted by Guejsn View Post
    I'm proud of you, Ste; knew you could do it. Now get the whip crackin'
    yes masta /bow

    ps- nice avi !
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    Second workout back in 3 weeks went pretty good so happy about that

    Workout 2

    Bench 3x5
    225x5x5x5

    Inc Db 4x8
    90x8x8x8x8

    Mil Seated Db 3x8
    70x8x8
    60x4
    -kinda heavy!

    Skulls 2x10
    20lbs for 3 sets 1h reps

    -3mile jog
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    just a simple 2.5mile jog tonight, next workout should be tomm tuesday

    hope all had a nice holiday, i did nothing at least it was relaxing
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    Workout 3 first time back to this in 3weeks

    Deadlifts 3x5
    385x5x5 matched last workout great news
    405x5 PR !!

    Silly legpress machine seat slides up
    400x10x10
    -hard as heck really heavy

    Standing db curls 3x8
    45x8x8x8

    seated calves mach
    170x3sets

    -bunch of core work and alittle biking outside after

    -as a note, my deadlifts even though those 405x5was new record they were very hard, my form is so much more solid and better then many of my old videos that some of you might remmeber, no more springing off floor stuff and shooting my butt up, im much more controlled constant pressure and fluid movements, try and get some vids soon to get my form more corrected
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    Quote Originally Posted by nycste View Post
    Deadlifts 3x5
    385x5x5 matched last workout great news
    405x5 PR !!

    ...

    -as a note, my deadlifts even though those 405x5was new record they were very hard, my form is so much more solid and better then many of my old videos that some of you might remmeber, no more springing off floor stuff and shooting my butt up, im much more controlled constant pressure and fluid movements...
    Excellent stuff, Ste
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    Quote Originally Posted by Guejsn View Post
    Excellent stuff, Ste
    thanks guejsn!

    WORKOUT 4

    Inc Db 3x5
    100x5
    105x5 PR
    105x5 PR
    -never had 105s before

    DB Flat 4x8
    105x8x8x7x8 PR
    -same reason as above

    Mil Db 3x8
    70x8x6
    50x5+2
    -burnt out hah

    Tri Pushdown 3x10
    100x17x2 more sets arms were fried

    core ab work
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    Second Workout 1 back from 3 week break w nonstop swimming

    Weight around 215

    Workout 1

    Standing Db curls 3x8
    50x8x8x8

    Squats 3x5
    225x2
    275x5
    295x5x5 PR

    Db Bent Rows no knee support 4x6
    105x6x6x6x6

    DB SLDL 3x10
    105x10x10x10

    Calves
    couple sets
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    Good stuff on the PR, Ste Keep pushing it hard!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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    Workout 2

    Bench 3x5
    225x5
    245x5 Current PR
    255x5 Current PR

    -possible PRs might be total records not sure

    Inc Db 4x8
    105x8x8x5 to hard
    80x8 hard

    Mil Db 3x8
    70x5 to hard
    60x8x6

    standing overhead db ext
    55x10x8x5x5
    -short rest

    -mile half jog
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    took today off, tired, and lots of dental work just drained me a tad

    back to next workout tomm! also took more pics, might post em
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    weight around 215, lost a few lvs from 3weeks off swimming nonstop for lifeguard cert for summer job, back in gym 1 week and hitting PRs nonstop kinda freaky but im happy, just hope to put some size on without increasing fat storage
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    Quote Originally Posted by nycste View Post


    weight around 215, lost a few lvs from 3weeks off swimming nonstop for lifeguard cert for summer job, back in gym 1 week and hitting PRs nonstop kinda freaky but im happy, just hope to put some size on without increasing fat storage
    Definitely looking leaner than you were, Ste.

    That's really awesome, re PRs hit.

    Don't worry; you'll get more mass without too much fat gain if you manipulate your diet right.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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    Workout 3

    Deadlifts 3x5
    405x5x5x5 Ties PR
    -hard, best deads ever

    Leg Press girly machine
    400x10
    400+45lb plate x10

    chinups 4x6
    +30x6x6x6x6

    curls 3x8
    55x10 superset 30xmax
    55x10 superset 30xmax

    arms were toasted
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    Workout 4

    Inc Db 3x5
    110x5x5x5 (all PR)

    Db bench 4x8
    110x8 (PR)
    110x6
    100x6
    90x8 barely

    Mil Db 3x8
    70x3+4
    60x8x8

    rope pulldowns
    3sets with some combo sets for burn lighter weight arms fried

    abs
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    Workout 1

    Squats 3x5
    295x5 Current PR
    315x5 NEW PR
    315x5 Again

    -first time ever going more then 2 reps at that weight

    Db SLDL 3x10
    110x10x10x10

    Db Rows 4x6
    110x6x6x6x6

    Standing Db Curls
    50x8x8x8

    Calves
    3sets 90lbs
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    Still doing well, Ste. Each session will be bringing you PRs
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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    Quote Originally Posted by Guejsn View Post
    Still doing well, Ste. Each session will be bringing you PRs
    thanks guejsn! someones gotta be hitting PRs might as well be me, im all jacked up on mountain dew, i attack like a spider monkey, im the ninja in the shadows, im on a secret supplemental routine called natural foods with an occasional whey shake making best progress of my life

    Workout DUO

    Bench 3x5
    255x5 ties PR
    265x5 New PR
    265x5 Same ^


    Inc Db 4x8
    100x8x8x8x8

    Mil Db 3x8
    70x8x8x8

    Inc bench tates 3x10
    40x10x10x10
    -did w2 40s p/arm

    Abs
    planks, pushups, 4dragonflies, 15situps, 3neg dragonflies
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    Workout 3 (been a week and half due to possible injury took time off)

    Deadlifts 3x5
    405x7 PR
    405x5
    405x5
    -i have no reason why i went to 7, other then i could

    Leg Press Girly machine 2x10
    400x10
    445x10

    Chinups 4x6
    30x6
    35x6x6x6

    Standing Db curls 3x8
    45x8x8x8
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    Sucks about the knee surgery but glad you're getting back to form. I remember following your training log before. Still have a pretty sick pull man. Nice PR!!
  

  
 

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