5/3/1 and Grappling 4 fun Log

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    Tuesday 9/9/14

    BJJ
    Drilling headquarters about an hour
    Live 3x5:00

    Wednesday 9/10/14
    Rehab workout during lunch
    Cuff
    DE bench 2x20x45 added minis 3x45 3x95 3x115 4x3x126 mid 4x3x126 pinky singles 145+minis 165+minis 185+minis
    OHP 8x45 8x95 3x15,15,16x120.5
    CS rows 8x245 3x11x295
    Treadmill 8.4mph@5%
    1) log 3x6,6,7x145
    CS rows 3x6,7,7x232.5
    2) 4-board 3x8x192.5
    DB curls 3x6,7,7x51.25's
    3) push-ups 3x16,17,18x20
    Inverts 3x12,13,13x20
    GHR sit-ups 2x7,8x20

    Thai rounds 3x3:00 decent clip. Ripped off a half a kick round and almost died.
    Few rounds of light hitting hands with the beginners.

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    Thursday 9/11/14

    Groin rehab.

    BJJ live 6x5:00

    Friday 9/12/14
    GHR 2x8xBW 4x10,10,11,11x Single mini
    Wrist roller 5x2,2,2,2,1x45 3/4
    Treadmill 8.4mph@5%
    1) single leg squats 3x6xBW
    Vertical abs 3x21,22,22x91 3/4
    2) DB cleans 3x6x70
    Side bends 3x10,11,11x50
    3) Glute bridge 3x8,9,9x140
    4) 20/20's 5:10@9.7mph@5%
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    Saturday 9/13/14

    Thai rounds 3x3:00
    •   
       

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    Monday 9/15/14

    Cuff and neck
    Floor press 2x15x45 8x95 5x135 3x155 3x175 4x3x195 2x3x205 3x215 3x220
    Chins 6x6,8,8,8.8.8xBW
    Treadmill 8.5mph@5%
    1) fatz bench 3x6,7,7x173
    Strap rows 3x10x126
    2) laterals 3x12x36.25's
    Shrugs 3x8x195
    3) 10-counts 3x7,8,9x50's
    4) 20/20's 5:15@9.8mph@5%

    Triceps and band pull apart.

    Okay workout. Shoulders were sore and burned up.

    Thai rounds 2x3:00.

    Knee is hurting from over use.
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    Tuesday 9/16/14

    BJJ drilling 1 hour
    Live 3x5:00

    Wednesday 9/17/14
    Groin rehab work during lunch

    SLDL 8x45 8x95 8x135 3x15x156
    Treadmill 8.5mph@5%
    1) reverse hypers 3x10x137
    Horizontal abs 3x22,22,25x73+mini
    2) log cleans 3x5,5,6x160
    Land mines 3x8x62.5
    3) 45 hypers 3x15x5
    4) 20/20's 6:25@9.9mph@5%

    Usual stuff. I'd like to start doing something more for lower but in gonna wait a while and maybe start some leg pressing or sled dragging.
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    Thursday 9/18/14

    BJJ live 7x5:00
    Tough room tonight.
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    Friday 9/19/14

    Cuff
    DE bench 2x20x45 3x45+80 chains 3x95+80 3x115+80 5x3x134+80 mid 5x3x134+80 pinky
    OHP DB 8x20's 8x40's 3x15x52.5's
    Croc rows 8x70 3x10,10,12x90
    Treadmill 8.6mph@5%
    1) log 3x6,6,7x145.5
    Fatz DB rows 3x8x51.25's
    2) fatz close grips 3x6,7,9x157
    BB curls 3x6,7,8x85
    3) push-ups 3x17,18,18x20
    Inverts 3x13x20
    GHR sit-ups 2x8x20
    4) 20/20's 6:30@10mph@5%

    Extra triceps and upper back.

    Pretty good workout. Getting in pretty decent shape.
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    Have a tournament scoped out. Going to hit UGC nationals in reading on October 18th. Even though it's "nationals", it's a small organization and not a big tournament. I'm hoping to sneak into purple belt for this one. Since it is out east I'm thinking there will be some upper belts there. Going to start cutting a little Monday after next. I'm really only 8-9 pounds away as of now, so I could make it from here, but I plan on dropping about 4-5 to be in better condition.
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    Saturday 9/20/14

    Thai rounds 3x3:00
    Very light sparring 1x3:00 (just for fun, I swear)

    Monday 9/22/14
    GHR 2x8xBW 4x10,11,11,x12 Single mini
    Treadmill 8.6mph@5%
    1) KB Swings 3x8x52.5
    Vertical abs 3x15x95
    2) DB cleans 1x5x56.75

    And here begins the very bad, no good, rotten, terrible day. Somehow I tweaked my back on these terribly. I have been in agony since last night. Nothing more this week. I'm hoping to be up and operating by Monday. If not I'll have to reassess my tournament plans. Sucks. This is my last option for the year before wrestling starts.
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    Sunday 9/28/14

    45 hypers 10x30 rehab

    Monday 9/29/14
    Cuff and neck
    Floor press 2x8x45 8x95 5x135 3x155 3x175 3x195 4x3x205 2x3x215 1x220 1x225
    Chins 6x8,8,8,8,9,9xBW
    Treadmill 8.7mph@5%
    1) DB bench 3x8,10,11x72.5's
    Strap rows 3x10x126.25
    2) laterals 3x13x36.25's
    Shrugs 3x8x196
    3) 10-counts 3x8x50's
    4) 20/20's 6:40@10mph@5%

    Extra triceps and scap work. Decent workout considering how sore I was. That 10x30 made my back and hammies sore as hell. If BJJ still goes well tomorrow I'm gonna do that tournament. I need to get a BW tomorrow and see what the deal is.
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    Tuesday 9/30/14

    BJJ
    Drilling 1:15
    No live.
    Was super sore and tense from Sundays work. Thursday is an hour live roll, so I'll make an assessment on this tournament then. Pushing today's lower workout to tomorrow to give myself one more day to recover.
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    Wednesday 10/1/14

    SLDL 8x45 8x95 8x135 3x15x156.6
    Lever bar 5x13,15,15,15,20x.2.5
    Treadmill 8.8mph@5%
    1) reverse hypers 3x10x137.5
    Horizontal abs 3x20x75
    2) bag flips 3x6,6,8x114
    Land mines 3x8x62.5
    3) 45 hypers 3x15x6
    4) 20-20's 6:50@10mph@5%

    Pretty decent. Back feeling good.

    Thursday 10/2/14

    Elliptical 20 minutes

    BJJ
    Live 9x5:00
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    Friday 10/3/14

    Cuff
    DE bench 2x20x45 3x45+80 3x95+80 3x115+80 5x3x135+80 mid 5x3x134+80 pinky
    OHP DB 8x20's 8x40's 3x15,15,16x52.5's
    Crocs 8x70 3x10,11,12x90
    Treadmill 8.9mph@5%
    1) log 3x6,6,5x145.5 (time for a reset)
    Fatz DB rows 3x8,8,9x51.25's
    2) close grip fat bench 3x7,8,9x157.5
    BB curls 3x8,8,9x85
    3) push-ups 3x17,18,18x20
    Inverted rows 3x13,13,14x20
    GHR sit-up 2x8,9x20
    4) 20/20's 7:00@10mph@5%

    Extra band triceps and scap work.

    Saturday 10/4/14
    BJJ live 7x5:00
    Hard rolls.
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    Monday 10/6/14

    GHR 2x8xBW 4x11,11,12,12xSingle Mini
    Wrist roller 5x2x46
    Treadmill 9mph@5%
    1) KB swings 3x8x53.5
    Vertical abs 3x16x95.25
    2) DB snatch 3x5x56.75
    Side bends 3x10,11,11x50
    3) Glute bridge 3x6,6,8x145
    4) 20/20's 7:00@10mph@5%

    Thai rounds 2x3:00
    Kick round 60/35 in 3:00. About killed me.
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    Tuesday 10/7/14

    Elliptical 20 minutes

    BJJ
    Drilling 1:00
    Live 5x5:00
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    Wednesday 10/8/14

    Cuff and neck
    Floor press 2x10x45 8x95 5x135 3x155 3x175 3x195 4x3x215 2x3x220 1x230 1x240 +15lb PR
    Chins 6x8,8,9,9,9,10xBW
    Treadmill 9mph@5%
    1) fatz bench 3x7,8,9x173.5
    Strap rows 3x10x126.5
    2) laterals 3x12,12,13x36.25's
    Shrugs 3x8x196.5
    3) 10-counts 3x8x50's
    GHR sit-ups 2x9x20
    4) 20/20's 7:00@10mph@5%

    Extra triceps and scap work.
    Very good workout. PR on floor press and even the accessory work was up solidly.

    Thai rounds 3x3:00 pretty easy.
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    Thursday 10/9/14

    Elliptical 20 minutes

    BJJ
    Live 2x5:00 3x10:00

    Tough night. Weight at 187.3 before lunch.
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    Friday 10/10/14

    SLDL 8x45 8x95 8x135 3x15x157
    Lever bar 5x15,17,18,20,20x2.5
    Treadmill 9mph@5%
    1) reverse hypers 3x10x138
    Horizontal abs 3x20x75.25
    2) log cleans 3x6x160
    Land mines 3x8x62.5
    3) 45 hypers 3x15x7
    4) 20/20's 7:00@10.2mph@5%

    Saturday 10/11/14
    Thai rounds 3x3:00 pretty moderate pace. Nothing crazy.
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    Monday 10/13/14

    Cuff
    DE bench 2x20x45 45+87 3x95+87 3x115+87 5x3x135.5+87 mid 5x3x125.5+87 pinky
    OHPDB 8x20's 8x30's 3x15,16,16x52.5's
    Crocs 3x11,11,13x90
    Treadmill 9mph@5%
    1) log 3x7x125
    Fatz DB rows 3x8,8,9x51.25's
    2) close grips 3x8,8,9x158
    BB curls 3x9x85.5
    3) push-ups 3x18x20
    Inverts 3x13,14,14x20
    GHR sit-ups 2x9x20
    4) 20/20's 7:00@10.3mph@5%

    Thai rounds 3x3:00
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    Tuesday 10/14/14

    Elliptical 20 minutes

    BJJ drilling 1 hour
    Live 3x5:00

    Wednesday 10/15/14
    GHR 2x8xBW 4x11,12,12,12xSingle mini
    Wrist roller 5x2x46.25
    Treadmill 9mph@5%
    1) KB swings 3x8x55
    Vertical abs 3x17x95.5
    2) DB cleans 3x5x70.25
    Side bends 3x11,11,12x50
    3) Glute bridges 3x6,8,8x145.5
    4) 20/20's 7:00@10.5mph@5%

    Thai rounds 3x3:00
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    Saturday 10/18/14

    Did a small tournament today. Did not go well. For only the second time in my life I went 2 and through. I ended up doing no-Gi which I didn't really want to do and having not done any since April, I looked like dog****. I had a nice single and then it went downhill from there. I lost a close decision to a pretty decent purple belt in Gi. I wasn't devastated since he was pretty good, but I can't say I wasn't disappointed. I went 2 and out a few years ago at a tourney, but that was against a 220 pound purple and I gave him a good run until he wore me down. This was different. First time I ever felt like an old man out there. May be time to quit the open and do masters?? Not real happy but it may be time.
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    Tuesday 10/21/14

    Cuff and neck
    Bench 2x20x45 5x95 5x135 added slingshot 4x3x185 4x3x205 2x3x225
    Chins 6x9,9,9,9,10,10xBW
    Treadmill 7mph 0%
    1) DB bench 3x10,10,11x72.5's
    Pulldowns 3x10,11,12x130
    2) laterals 3x13x36.25's
    Shrugs 3x8x197
    3) 10-counts 3x4x52.5's
    GHR sit-ups 2x9x20


    Push downs and pull aparts.

    Decent workout. Took a while getting to the slingshot. Never used one before. Interesting feeling.
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    Wednesday 10/22/14

    SSB squats 2x8x65 10x135
    SSBGM's 8x95 5x115 3x11,12,12x130.5
    Lever bar 5x17,18,20,20,20x2.5
    Treadmill 7mph
    1) reverse hypers 3x10x138.5
    Horizontal abs 3x12x80.5
    2) bag flips 3x4x128 (freaking hard)
    Land mines 3x8x62.5
    3) round back 45 hypers 3x15x8

    Standing calves 4x8x205

    Decent day. Easy except the bag flips. Went up 2sets of chains. I need to weight the bag to see how much it actually weighs. Feels more than ~130 pounds. Squats were easy but I'm slow walking them and DL from now on. Goal is 10x225 by end of wrestling. No more sets above 10. My hips just won't take it. Also squatted way narrow. New and uncomfortable feeling. Quads are feeling it though.
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    Was at the beach on a mini vacation. Just got back. Back to the grind tomorrow.
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    Wednesday 10/29/14

    Cuff
    DE bench 2x20x45 added minis 2x45 3x95 3x115 5x3x126.5 mid 5x3x126.5pinky
    OHP 8x45 5x95 5x115 3x15x122
    CS rows 3x15x280
    Treadmill 7mph
    1) log 3x7x125.5
    CS fats 3x9x237.5
    2) reverse greens 3x6,7,7x202
    DB curls 3x7x51.25's
    3) push-ups 3x15x20
    Inverts 3x12x20
    GHR sit-ups 2x10x20.25


    Extra triceps and face pulls. Pretty decent. Shoulders are a little beaten up after the session. DL tomorrow and bench Sunday.
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    Thursday 10/30/14

    DL 2x5x135 10x185
    GHR 4x12xSingle Mini
    Lever bar 5x20x2.5
    Treadmill 7mph
    1) KB swings 3x8x55.5
    Vertical abs 3x12x100
    2) DB snatch 3x3x57
    Side bends 3x11,12,12x50
    3) glute bridge 3x8x146

    Calves.

    Easy workout. DL felt good. Gonna go slow and steady with low volume. Off until Sunday.
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    Monday 11/3/14

    Cuff and neck
    Bench 2x20x45 8x95 8x135 added sling shot 3x185 3x205 4x3x215 2x3x225 1x235 1x245 1x255 called it here
    Chins 6x9,9,10,10,10,10xBW
    Treadmill 7mph
    1) fats bench 3x8,8,9x174
    Strap rows 3x10x126.75
    2) laterals 3x13x36.25's
    Shrugs 3x8x197.5
    3) 10-counts 3x4x52.5's
    GHR sit-ups 2x10x20.5

    Extra triceps and reverse band flies.

    Decent workout. May have had a bit more in the sling shot but shoulder was getting fatigued. I have another week before I rotate. Squat either tomorrow or Thursday depending on work schedule.
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    Friday 11/7/14

    Hips and adductors
    SSB squats 2x8x65 8x115 11x155
    SSBGM's 8x95 5x115 3x12x130.5
    Lever bar 5x20x2.5
    Treadmill 7mph
    1) reverse hypers 3x10x140
    Horizontal abs 3x12x81
    2) log cleans 3x3x160.5
    Land mines 3x8x62.5
    3) 45 hypers 3x15x9

    Calves.

    Easy workout. Couldn't get in the gym until today because of two 13 hour days at work.
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    Monday 11/10/14

    Cuff
    DE bench 2x20x45 added Mini's 3x45 3x95 3x115 5x3x126.5 mid 5x3x126.5 pinky
    OHP barbell 8x45 5x95 5x115 3x15x121.5
    CS rows 8x245 3x15x280
    Treadmill 7mph
    1) log 3x7x126
    CS fat rows 3x9,9,10x237.5
    2) reverse green bench 3x7,7,8x202.5
    DB curls 3x7,7,8x51.25's
    3) push-ups 3x15,15,16x20
    Inverts 3x12,12,13x20
    GHR sit-ups 2x10x20.75

    Extra triceps and scap work.
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    Tuesday 11/11/14

    Hips, swings, addictions, flexors
    DL 3x5x135 5x165 11x195
    GHR 4x12xSingle mini
    Lever bar 5x20x2.5
    Treadmill 7mph
    1) KB swings 3x8x56
    Vertical abs 3x12x100.25
    2) DB Cleans 3x3x71
    Side bends 3x12x50
    3) glute bridges 3x8x146.5

    Done. Easy workout. A day early so I can get some stuff done around the house tomorrow.
  31. Senior Member
    Mr.Sinister's Avatar
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    5'7"  185 lbs.
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    Friday 11/14/14

    Cuff
    Bench 2x20x45 8x95 8x135 added sling shot 3x185 3x205 5x3x225 1x240 1x250 1x260 1x270 15 lb PR
    Pull downs 8x100 8x150 4x12x180
    Treadmill 7.1mph
    1) DB bench 3x8x75's
    Strap rows 3x6x130
    2)laterals 3x13,13,14x36.25's
    Shrugs 3x6x205
    3) 10-counts 3x3,3,4x52.5's

    Extra triceps and band pulls.

    Good workout. 15 pound PR on sling shot.
  32. Senior Member
    compudog's Avatar
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    Quote Originally Posted by Mr.Sinister View Post
    Friday 11/14/14

    Cuff
    Bench 2x20x45 8x95 8x135 added sling shot 3x185 3x205 5x3x225 1x240 1x250 1x260 1x270 15 lb PR
    Pull downs 8x100 8x150 4x12x180
    Treadmill 7.1mph
    1) DB bench 3x8x75's
    Strap rows 3x6x130
    2)laterals 3x13,13,14x36.25's
    Shrugs 3x6x205
    3) 10-counts 3x3,3,4x52.5's

    Extra triceps and band pulls.

    Good workout. 15 pound PR on sling shot.
    Wow nice PR on the bench dude.
  33. Senior Member
    Mr.Sinister's Avatar
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    Thanks. Slingshot takes some getting used to.


    Tuesday 11/18/14
    Hips, swings, adductors, flexors
    SSB squats 2x8x65 8x115 5x145 13x165
    SSBGM's 8x95 5x115 3x12x130
    Lever bar 5x20x2.5
    Treadmill 7.1mph@5%
    1) reverse hypers 3x10x140
    Horizontal Abs 3x12x81.5
    2) bag flips 3x4x128
    Land mines 3x8x62.75
    3) 45 hypers 3x15x10

    Calves.
  34. Senior Member
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    5'7"  185 lbs.
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    Thursday 11/20/14

    Cuff
    DE bench 2x20x45 added minis 3x45 3x95 3x115 4x3x128 mid 4x3x127 pinky
    Singles 135 155 175 187.5 2.5 lb PR with the minis
    OHP 8x45 5x95 5x115 3x15x122
    CS rows 8x245 3x12x280.5
    Treadmill 7.1mph
    1) strict OHP standing 3x10x80
    CS rows fats 3x6x240
    2) reverse green bench 3x7,8,8x203
    DB curls 3x8x51.25's
    3) push-ups 3x15,16,16x20
    Inverts 3x12,13,13x20
    GHR sit-ups 2x10x21.25

    Called it there. Decent day. 2.5pound PR on the band bench.
  35. Senior Member
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    5'7"  185 lbs.
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    Saturday 11/22/14

    Hips, swings,adductors, flexors.
    DL 2x5x135 5x175 13x205
    GHR 4x12xSingle mini
    Lever bar 5x12x3.75
    Treadmill 7.1mph
    1) KB Swings 3x.8x57
    Vertical abs 3x12x101.25
    2) DB snatch 3x3x57
    Side Bends 3x12x50
    3) Glute Bridge 3x8x146.5

    Decent. No pain on DL in knees, hips, or groin. Slow and steady on them. End of third cycle of conjugate for upper body. Inclines with a slightly narrow grip next cycle.
  36. Senior Member
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    5'7"  185 lbs.
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    Tuesday 11/25/14

    Cuff and neck
    Incline 2x20x45 5x95 5x135 3x155 4x3x175 2x3x180 2x3x185
    Chins 6x9,10,10,10,10 ,10xBW
    Treadmill 7.2mph
    1) Fatz bench 3x6x180
    Strap rows 3x6x130.25
    2) laterals 3x14x36.25's
    Shrugs 3x6x205.5
    3) 10-counts 3x3x55's
    GHR sit-ups 2x10x21.5

    Extra triceps and scap work. Decent session. First time on the incline in about 10 years. Squats tomorrow so I can have Thursday off to eat.
  37. Senior Member
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    5'7"  185 lbs.
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    Wednesday 11/26/14

    Hips, swings, adductors, flexors
    SSB squats 2x8x65 8x115 5x135 15x175
    SLDL 8x95 5x135 3x15x157.5
    Lever bar 5x12,14,16,17,18x3.75
    Treadmill 7.2mph
    1) reverse hypers 3x10x140.25
    Horizontal abs 3x12x82
    2) log cleans 3x3x161
    Land mines 3x8x63
    3) 45 hypers 3x15x11

    Decent workout. Nothing very notable. Groin does not seem to be improving and Knees are sore, but otherwise good.
  38. Senior Member
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    5'7"  185 lbs.
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    Friday 11/28/14

    Cuff
    DE Bench 2x20x45 3x45+100 3x95+100 3x115+100 5x3x135+100 mid 5x3x135+100 pinky
    DBOHP 8x26's 5x45's 3x13,13,14x55's
    CS Rows 8x245 3x12x295
    Treadmill 7.2 mph
    1) strict axle OHP 3x10x81.5
    CS Fatz 3x7x245
    2) 4-board Fatz 3x7x195
    BB curls 3x6,7,8x90
    3) push-ups 3x12x21.25
    Inverts 3x10x31.25
    GHR sit-ups 2x10x21.75

    Decent workout. Bought 55# dumbells cost a fortune for iron these days.
  39. Senior Member
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    5'7"  185 lbs.
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    Monday 12/1/14

    DL 2x5x135 5x175 14x215
    GHR 4x12xSingle mini
    Lever bar 5x14,16,17,18,19x3.75
    Treadmill 7.2mph
    1) KB swings 3x8x57.5
    Vertical abs 3x12x101.5
    2) DB Cleans 3x3x71.5
    Side bends 3x12x50
    3) Glute Bridge 3x6x152.5

    Easy day. Slow and steady on the DL.
  40. Senior Member
    Mr.Sinister's Avatar
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    5'7"  185 lbs.
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    Tuesday 12/2/14

    Cuff
    Incline 2x15x45 8x95 5x135 3x160 4x3x180 2x3x185 3x190 3x200
    Pulldowns 8x100 8x150 4x12x180.25
    Treadmill 7.3mph
    1) DB Bench 3x9x75's
    Strap rows 3x6x130.5
    2) laterals 3x14,14,15x36.25's
    Shrugs 3x6x206
    3) 10-counts 3x3,3,4x55's
    GHR sit-ups 2x6x25

    Extra triceps and scap work. Decent session. Triple at 200 was supposed to be a single so that was a nice surprise. Have decided to permanently move my bench grip in to pinky on the rings. Hard to argue with the numbers (for me that is) I've been hitting lately.
  

  
 

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