My "since doing a log for my wife, I might as well do one for myself" log

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    My "since doing a log for my wife, I might as well do one for myself" log


    I decided that since I'm logging my wife's workouts on here, I might as well log my own. I'm not repping any products or supplements, just tracking my own workouts.

    First, a little about my stats: I'm 5'11'' and about 194lbs. I got up as high as 225lbs, but recently cut for a BB show in July. I'd like to stay around this same weight and at about the same BF%, which is currently about 9%.

    I guess I"ll start with yesterdays chest/bi's day.

    Exercise 1
    Flat bench DB bench press superset with standing DB curls


    Set 1
    DB bench: 100x12/DB curls: 25x12

    Set 2
    DB bench: 110x9/DB curls: 35x12

    Set 3
    DB bench: 120x7/DB curls: 45x8

    Set 4 (mini drop-set)
    DB bench: 130x4/100x6/DB curls: 50x6/25X8

    Exercise 2
    Flat bench press superset with incline seated DB curls


    Set 1
    bench: 275x5/incline DB curls: 40x10

    Set 2
    bench: 265x6/incline DB curls: 50x8

    Set 3
    bench: 245x7/incline DB curls: 55x8

    Set 4
    bench: 245x8/incline DB curls: 60x6

    Exercise 3
    Incline DB bench press superset with standing cable preacher curls


    Set 1
    incline DB bench: 110x5/cable preacher curls: 120x12

    Set 2
    incline DB bench: 110x7/cable preacher curls: 130x10

    Set 3
    incline DB bench: 110x6/cable preacher curls: 140x8

    Set 4
    incline DB bench: 100x8/cable preacher curls: 150x8

    Exercise 4
    Incline bench press superset with hammer curls


    Set 1
    incline bench: 225x5/hammer curls: 50x10

    Set 2
    incline bench: 185x7/hammer curls: 60x10

    Set 3
    incline bench: 165x12/hammer curls: 70x9

    Set 4
    incline bench: 155x13/hammer curls: 70x10


    Overall, a decent workout. I was a little rushed due to the fact that we had to be at my son's school for an open house.

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    Update for today:

    Yesterday was an off day since it was a shift day at the fire department.

    This morning I did sprint work and this afternoon will be back/tri's at the gym

    This mornings sprints:

    1/4 mile jog x4
    50yd x 12
    100 yd x 2
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    I'm in for the support brother. Tear it up!!

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    Thanks man....how you doing down there in Fl? Got a little wet doing my sprints this morning from some rain associated with your little storm.
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    Quote Originally Posted by atjnutrition2 View Post
    Thanks man....how you doing down there in Fl? Got a little wet doing my sprints this morning from some rain associated with your little storm.
    Tampa actually had absolutely no effects what-so-ever from fay. It's amazing, but it completely looped around us lol!

    It's a nice sunny day today, woot, woot!

    BTW - The new metallica song kicks azz!!

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    Had a decent back /tri's day today. Back day used to be my least favorite day as I used to do back and bi's on the same day. Since I've switched it to back and tri's I've found I enjoy this workout a lot more. I threw in a mini-drop set and an all out drop set on a couple of sets. Diet was pretty decent today also.

    Well here goes:

    Exercise 1
    DB lawn mowers superset with DB tricep kickbacks (4 sets)


    1. DB lawn mowers: 70x12/kickbacks: 30x12
    2. DB lawn mowers: 80x12/kickbacks: 35x12
    3. DB lawn mowers: 90x12/kickbacks: 40x12
    4. DB lawn mowers: 100x12/kickbacks: 45x12

    Exercise 2
    Bent over barbell rows superset with close grip bench press (4 sets, 4th set is a mini-drop set)


    1. barbell rows: 135x14/close grip bench: 135x14
    2. barbell rows: 185x14/close grip bench: 185x14
    3. barbell rows: 225x8/close grip bench: 225x8
    4. barbell rows: 225x6, 135x12/close grip bench: 225x4/135x12

    Exercise 3
    T-bar rows superset with elevated weighted bench dips (4th set is a superset)


    1. T-bars: 135x15/weighted dips: 35lbx20
    2. T-bars: 180x12/weighted dips: 70x20
    3. T-bars: 225x6/weighted dips: 105x20
    4. (drop set superset)T-bars: 225x4,180x4,135x6,90x8/ weighted dips: 140x12,105x10,70x4,35x6 (I went straight from the t-bar drop set into the dips drop set)

    Exercise 4
    One arm hammer strength seated rows superset with standing cable tricep extensions (cambered bar)(4 sets)


    1. seated rows: 135x12/cable tricep extensions: 160x16
    2. seated rows: 155x10/cable tricep extensions: 170x14
    3. seated rows: 185x8/cable tricep extensions: 190x12
    4. seated rows: 185x8/cable tricep extensions: 200x12

    Exercise 5
    V-grip lat pulldowns superset with over head cable tricep extensions (4 sets)


    1. v-grip pulldowns: 160x12/overhead extensions: 150x16
    2. v-grip pulldowns: 170x9/overhead extensions: 160x14
    3. v-grip pulldowns: 190x8/overhead extensions: 170x14
    4. v-grip pulldowns: 210x8/overhead extensions: 180x14

    On a side note, my form got a little sloppy on the last set of those v-grip pulldowns. I noticed myself leaning back a bit too far. By the time I got to the pulldowns, I was fairly wrecked, so I was ok with a little sloppy form at the end.
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    You know I'm gonna read along.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Good log thus-far J!

    Are you guys getting backlash up there in hot-lana' from "Fay"?

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    Quote Originally Posted by Trauma1 View Post
    Good log thus-far J!

    Are you guys getting backlash up there in hot-lana' from "Fay"?
    Down in the 404! Holla!
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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    Quote Originally Posted by Trauma1 View Post
    Good log thus-far J!

    Are you guys getting backlash up there in hot-lana' from "Fay"?
    Just getting a little bit of rain and wind. Hasn't been anything too heavy.

    Bob-thanks for joining in.
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    This morning's sprint work:

    1/4 mile jog (warm-up)
    60yd x 8
    40yd x 4
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    Quote Originally Posted by SilentBob187 View Post
    Down in the 404! Holla!
    SB, you in the atlanta area?
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    Here's this afternoon's deadlift/shoulders day. On a side note, I really don't care for deads but they are such a good exercise I still do them.

    Exercise 1
    Deadlifts superset with DB shrugs (4 sets and one bloody shin)


    1. Deads: 135x20/DB shrugs: 90sx20
    2. Deads: 225x12/DB shrugs: 100sx18
    3. Deads: 315x5/DB shrugs: 110sx14
    4. Deads: 315x5/DB shrugs: 120sx14

    Exercise 2
    Seated DB shoulder press (4 sets)


    1. 65sx14
    2. 75sx10
    3. 85sx8
    4. 90sx6

    Exercise 3
    seated barbell military press superset with standing barbell military press (4 sets) *side note: I don't go very heavy on the standing presses as I've been prone to some upper back problems when going heavy on that one.


    1. seated press: 135x14/standing press: 95x12
    2. seated press: 155x9/standing press: 95x12
    3. seated press: 185x5/standing press: 95x12
    4. seated press: 135x12/standing press: 95x9

    *I'd like to find a better exercise to superset with the seated press. Or, perhaps I just won't superset with that one because it's a tough superset and I'm not convinced it's beneficial to superset with it.

    Excercise 4
    standing DB lateral raises superset with bent over DB lateral raises


    1. standing laterals: 20sx12/bent over laterals: 20sx12
    2. standing laterals: 25sx10/bent over laterals: 25sx10
    3. standing laterals: 30sx10/bent over laterals: 30sx10
    4. standing laterals: 35sx8/bent over laterals: 30sx8

    Exercise 5
    Barbell upright rows (4 sets)


    1. 95x14
    2. 115x12
    3. 135x8
    4. 135x6/95x12

    Overall another good workout. Tomorrow I'm at the fire department for 24 hours. I"ll do a cross-fit style workout while I'm there. The plan is to do twenty sets for time. One set consists of 8 pull-ups, 20 push-ups, 25 crunches and 15 leg raises going straight from one exercise to the other. I haven't done this one for time before, but I want to get a baseline so that I can improve on it. I'll also do some sprints in the morning before work.
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    In for your log also!
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    Quote Originally Posted by crader View Post
    In for your log also!
    Cool, I'm always open for suggestions and tips.
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    Yesterday was a shift day at the fire dept. I did get in some sprints in the morning and a bodyweight workout in the afternoon.

    For sprints I did 40yds x 20 sprints.


    In the afternoon we did the workout I mentioned earlier. We did 20 total sets. One set consisted of 8 pull-ups, 20 push-ups, 25 crunches and 15 leg raises. I did all 20 sets for time with very few breaks in between. In all it took me 37:45 to finish all 20 sets. That was the first time I timed it, so now when I do that one again I can try to beat it.

    This evening is leg day at the gym. I may skip the sprint work this morning because it is pouring outside. (remnants of Fay soaking Atlanta)
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    The sun came out for a while around lunch time, so I got some sprint work in. This evening was leg day.

    Exercise 1
    Squats superset with one-leg leg press (5 sets)


    1. squats: 135x12/one-leg leg press: 90 each leg x 14
    2. squats: 225x10/one-leg leg press: 90 each x 14
    3. squats: 315x8/one-leg leg press: 90 each x 14
    4. squats: 365x5/one-leg leg press: 90 each x 14
    5. squats: 315x10/one-leg leg press: 90 each x 14

    I stay pretty light on the one-leg leg press. I do those more to try to bring up an imbalance between my right and left quads from a couple of knee surgeries. I do the same thing on my single-leg leg extensions in the next exercise.

    Exercise 2
    Seated single leg leg extensions superset with seated leg curls (4 sets)


    1. leg curls: 90x16/leg extensions: 70 each leg x 12
    2. leg curls: 100x14/leg extensions: 70 each leg x 12
    3. leg curls: 120x12/leg extensions: 70 each leg x 12
    4. leg curls: 140x12/leg extensions: 70 each leg x 12

    Exercise 3
    Machine leg press superset with seated calf raises (4 sets)


    1. leg press: 220x20/calf raises: 220x30
    2. leg press: 260x20/calf raises: 260x30
    3. leg press: 280x20/calf raises: 280x30
    4. leg press: 320x20/calf raises: 320x30

    Exercise 4
    Lying leg curls superset with standing calf raises (4 sets)


    1. leg curls: 90x16/calf raises: 165x20
    2. leg curls: 105x14/calf raises: 165x20
    3. leg curls: 120x10/calf raises: 165x20
    4. leg curls: 135x8/calf raises: 165x20

    That's it for legs day. Tomorrow is chest and bi's with some morning sprints again.
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    Did some sprint work this morning, but took it a little easy. My knees were giving me some problems today.

    1/4 mile warm up jog
    50ydx14 sprints

    This afternoon was chest/bi's day. I had a good workout, but I couldn't work out with my partner (wife) so I didn't do a few of the forced reps I might have otherwise done. I still felt pretty good.

    Exercise 1
    Flat bench DB bench press superset with standing DB curls (4 sets)

    Did a mini drop-set on the fourth set
    1. DB bench: 100sx11/DB curls: 30sx12
    2. DB bench: 110sx10/DB curls: 40sx10
    3. DB bench: 120sx8/DB curls: 50sx8
    4. DB bench: 130sx4,100sx7/DB curls: 55sx6,30sx8

    Exercise 2
    bench press superset with seated incline DB curls (4 sets)


    1. bench: 275x3 (didn't want to push my luck with no spotter)/seated incline curls: 40sx10
    2. bench: 255x5/seated incline curls: 50sx9
    3. bench: 235x8/seated incline curls: 60sx6
    4. bench: 225x11/seated incline cursl 55sx8

    Exercise 3
    incline DB bench press superset with standing cable preacher curls (4 sets)


    1. incline DB bench: 110sx6/standing preachers: 120x13
    2. incline DB bench: 110sx6/standing preachers: 130x10
    3. incline DB bench: 105sx7/standing preachers: 140x8
    4. incline DB bench: 100sx6/standing preachers: 150x8

    Exercise 4
    incline bench press superset with hammer curls (4 sets)


    1. incline bench: 185x10/hammers: 50sx12
    2. incline bench: 185x9/hammers: 60sx12
    3. incline bench: 185x9/hammers: 70sx10
    4. incline bench: 185x8/hammers: 80sx8

    That's it for this one. Tomorrow's a fire dept. day and I don't think I'm going to do any kind of working out tomorrow. Who am I kidding? I'll probably do some sprints or something. I have such a hard time taking a day off.
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    Yesterday was a fire station day. I did sprints in the morning yesterday.

    40yd x 20 sprints.

    Today I did some morning sprint work:

    1/4 mile jog x 3
    40 yd x 12 sprints

    This evening is back/tri's day.
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    Just picked up some H-drol from NP, so I'll see if I notice a difference with it.
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    Exercise 1
    DB lawn mowers superset with DB tricep kickbacks (4 sets)


    1. DB lawn mowers: 75x12/kickbacks: 35x14
    2. DB lawn mowers: 85x12/kickbacks: 40x12
    3. DB lawn mowers: 95x12/kickbacks: 45x12
    4. DB lawn mowers: 105x10/kickbacks: 50x12

    Exercise 2
    Bent over barbell rows superset with close grip bench press (4 sets)


    1. barbell rows: 135x16/close grip bench: 135x16
    2. barbell rows: 185x15/close grip bench: 185x15
    3. barbell rows: 225x8/close grip bench: 225x7
    4. barbell rows: 225x9/close grip bench: 225x8

    Exercise 3
    T-bar rows superset with elevated weighted bench dips (4 sets)


    1. T-bars: 180x14/weighted dips: 70lbx20
    2. T-bars: 180x12/weighted dips: 105x20
    3. T-bars: 180x12/weighted dips: 140x20
    4. T-bars: 180x12/weighted dips: 175x10

    Exercise 4
    One arm hammer strength seated rows superset with standing cable tricep extensions (cambered bar)(4 sets)


    1. seated rows: 135x14/cable tricep extensions: 180x14
    2. seated rows: 180x10/cable tricep extensions: 190x14
    3. seated rows: 180x10/cable tricep extensions: 200x14
    4. seated rows: 180x10/cable tricep extensions: 210x12

    Exercise 5
    V-grip lat pulldowns superset with over head cable tricep extensions (4 sets)

    1. v-grip pulldowns: 170x12/overhead extensions: 170x16
    2. v-grip pulldowns: 180x10/overhead extensions: 180x14
    3. v-grip pulldowns: 190x10/overhead extensions: 190x12
    4. v-grip pulldowns: 200x9/overhead extensions: 200x14

    Overall another decent workout. I had a hard time maintaining motivation throughout and I moved a little slower than normal, but I did either more weight or more reps and sometimes both on exercises compared to my last back/tri's day. My diet could have been better. It's my b-day so I had some pizza, and coke tonight.
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    Happy Birthday!!
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    Quote Originally Posted by crader View Post
    Happy Birthday!!
    Thanks!
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    Dang, yesterday was your birthday?
    Happy belated birthday.

    Pizza and Coke, mmmmm, I think I need a cheat meal today myself...
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Thanks SB. Enjoy that cheat meal!
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    Exercise 1
    Deadlifts superset with DB shrugs (4 sets)


    1. Deads: 185x15/DB shrugs: 90sx20
    2. Deads: 245x10/DB shrugs: 100sx20
    3. Deads: 335x2/DB shrugs: 100sx22
    4. Deads: 335x3/DB shrugs: 100sx22

    Exercise 2
    Seated DB shoulder press (4 sets)


    1. 70sx13
    2. 80sx10
    3. 90sx8
    4. 95sx5

    Exercise 3
    Seated smith machine military press superset with seated hammer strength shoulder press


    1. seated press: 135x12/hammer strength press: 180x10
    2. seated press: 185x12/hammer strength press: 180x11
    3. seated press: 225x5/hammer strength press: 180x12
    4. seated press: 185x12/hammer strength press: 180x12


    Excercise 4
    standing DB lateral raises superset with bent over DB lateral raises


    1. standing laterals: 25sx12/bent over laterals: 25sx12
    2. standing laterals: 30sx10/bent over laterals: 30sx10
    3. standing laterals: 35sx8/bent over laterals: 35sx8
    4. standing laterals: 30sx10/bent over laterals: 30sx10

    Exercise 5
    Barbell upright rows (4 sets)

    1. 135x9
    2. 135x8
    3. 135x8
    4. 135x8

    Went a little heavier than last time. Still had a little lack of motivation. That's two workouts in a row where I got started and then really didn't feel like being there. I may need some time off, but I have such a hard time forcing myself to take the time off. Tomorrow's a fire dept. day and I'm supposed to do the big 20 set cross fit type w/o tomorrow.....we'll see.
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    Yesterday was a fire dept. day. I didn't do any sprints, but I did get a workout in.

    I did 20 sets of pull-ups, push-ups, crunches, and leg raises.

    8 pull-ups, 20 push-ups, 25 crunches, and 15 leg raises constituted one set. Last time I did this one at the fire station I timed it. I really didn't feel like doing that this time although I still took very little rest between sets.

    Today I'll do some sprints before doing my leg day at the gym.
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    Happy belated B-day J!

    Nice job on the log buddy. Btw - How about d'em gators?!

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    Quote Originally Posted by Trauma1 View Post
    Happy belated B-day J!

    Nice job on the log buddy. Btw - How about d'em gators?!
    Thanks, bro.

    You're gators looked pretty strong Sat. I expected that kind of a beat down in that game though. Even a worse Hawaii team than last year. I didn't get to watch that one as I was at the gym during most of it. Overall, the SEC had a good opening week. I wasn't expected that Alabama game to turn out like it did. It'll be interesting to see if UGA keeps number 1 this week. I expect them to fall a spot or two as they really didn't run up the score like some other teams. (USC who kept Sanchez in the whole game) UGA went second string in the second quarter and still went up 38-0. I hate we lost that defensive player for the season. Should have the talent stepping in for him, but he was a leader on the field.
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    Exercise 1
    Squats superset with one-leg leg press (6 sets)


    1. squats: 135x12/one-leg leg press: 90 each leg x 14
    2. squats: 225x10/one-leg leg press: 90 each x 14
    3. squats: 315x5/one-leg leg press: 90 each x 14
    4. squats: 315x6/one-leg leg press: 90 each x 14
    5. squats: 315x6/one-leg leg press: 90 each x 14
    6. squats: 315x6/one-leg leg press: 90 each x 14

    Exercise 2
    Seated single leg leg extensions superset with seated leg curls (4 sets)


    1. leg curls: 90x16/leg extensions: 80 each leg x 12
    2. leg curls: 100x14/leg extensions: 80 each leg x 12
    3. leg curls: 120x12/leg extensions: 80 each leg x 12
    4. leg curls: 140x12/leg extensions: 0 each leg x 12

    Exercise 3
    Machine leg press superset with seated calf raises (4 sets)


    1. leg press: 200x20/calf raises: 220x30
    2. leg press: 240x20/calf raises: 240x30
    3. leg press: 300x20/calf raises: 300x30
    4. leg press: 340x20/calf raises: 340x30

    Exercise 4
    Lying leg curls superset with standing calf raises (4 sets)


    1. leg curls: 90x16/calf raises: 165x20
    2. leg curls: 105x14/calf raises: 165x20
    3. leg curls: 120x10/calf raises: 165x20
    4. leg curls: 135x8/calf raises: 165x20

    Pretty much the same w/o as last leg day. I did increase on a couple of exercises but didn't go as heavy on squats (although I did more sets)

    Amy's pretty sick today so I may be without my partner for tomorrow's chest/bi's day. We'll see. I'm gonna try to convince her NOT to workout and rest instead.
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    Hope she feels better soon!
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    Quote Originally Posted by crader View Post
    Hope she feels better soon!
    Thanks. I think she's on the mend.
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    Exercise 1
    Flat bench DB bench press superset with standing DB curls (4 sets)


    1. DB bench: 100sx14/DB curls: 30sx12
    2. DB bench: 110sx11/DB curls: 40sx10
    3. DB bench: 120sx8/DB curls: 50sx8
    4. DB bench: 130sx5/DB curls: 60sx5

    Exercise 2
    bench press superset with seated incline DB curls (5 sets)


    1. bench: 275x4 (didn't want to push my luck with no spotter)/seated incline curls: 35sx12
    2. bench: 265x5/seated incline curls: 45sx9
    3. bench: 255x8/seated incline curls: 55sx8
    4. bench: 245x9/seated incline curls: 65sx8
    5. bench: 225x10/seated incline curls: 50sx10

    Exercise 3
    incline DB bench press superset with standing cable preacher curls (4 sets)

    1. incline DB bench: 110sx6/standing preachers: 130x10
    2. incline DB bench: 110sx7/standing preachers: 140x10
    3. incline DB bench: 110sx7/standing preachers: 150x10
    4. incline DB bench: 110sx6/standing preachers: 150x8

    Exercise 4
    incline bench press superset with hammer curls (4 sets)


    1. incline bench: 225x6/hammers: 55sx12
    2. incline bench: 185x10/hammers: 65sx12
    3. incline bench: 185x10/hammers: 75sx10
    4. incline bench: 185x8/hammers: 85sx8

    Overall, had a pretty good workout today. Still making some progress. Overall, I'm down in my weights since cutting for the BB show I did in July, but I'm making my way back up to what I was lifting before while probably keeping better form than I was using before. I still miss my spotter. I could have put out a few more reps on some of my heavy set, but without a spotter I didn't feel like pushing it.
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    Didn't do any workout yesterday...came down with strep. I may try to do a light workout this afternoon, but I really should take the day off though.
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    Ew, I got strep two years in a row. Sucked. Get some rest, nibble some protein balls, sip on gin and juice.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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    Quote Originally Posted by SilentBob187 View Post
    Ew, I got strep two years in a row. Sucked. Get some rest, nibble some protein balls, sip on gin and juice.
    Did everything you suggested except the gin and juice.
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    Still trying to get over this case of strep. Tomorrow's a fire dept. day, so I'll probably get back in the gym on Sun.
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    Finally getting over this crap I've had. Tomorrow's a fire dept. day for me and I'll probably do a light workout there. Wed. will be my first full workout back in the gym. It'll be a back/tri's day.
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    Finally made it back in the gym today. Did a light back/tri's day. I didn't keep up with the amount lifted as this was my first day back in about 6 days. Tomorrow will be a deadlift/shoulders day.
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    Getting close to 100%. Did some sprints this morning:

    1/4 mile warm up jog
    50yd x 7
    100yd x 3

    This afternoon at the gym did deadlifts and shoulders. Didn't go heavy, just some more light stuff. Tomorrow at the fire station will be sprints and my 20 sets of push-ups, pull-ups, crunches and leg raises. If everything goes good then I'll be back to my heavy stuff in time for legs day on Sat.
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