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    Max Effort Lower Body 8/16/2011


    Max Effort Lower Body

    Max Effort Movement-Good morning squat variation 185 3 sets of 3

    Lying Leg Curl 4x5 reps

    Pullthroughs 3x8 reps

    Dumbbell Rows 125lb dumbbell 3x5-7

    Hammer Curls 3x8-10

    ***Notes***
    The good mornings went ok but seemed pretty foreign to me. I don't have a decent bar for good mornings so I just decided to incorporate it into the squat.The rest is pretty self explanatory. Going to start doing some heavy singles here soon to test my numbers, and also do a decent weigh in on the scale. Please comment and chat! I need some words!

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    If GMs are foreign, use bands for reps just to get use to the movement.

    Or

    Place a safety bar where you're bent over ( right before you come up in the exercise ) and just do them that way. Like a suspended goodmorning.

    My best GM was 265 x 5 x 5. Haven't done them in about a year and just did the suspended version and banged out 275 x 3 x 6 after ME squat session. So far I say it's a good lift
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    Thanks man that's a good idea I'll try that out. Were my numbers that weak? =\
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    whats yoru 1RM squat? i think your good morning should be like 60% or more of it
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    Well, last time I did it was around 315 or so as a pr.
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    Quote Originally Posted by mdpwrlifter View Post
    Well, last time I did it was around 315 or so as a pr.
    i wouldnt be to concerned :P as long as your form doesnt break down its up to snuff
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    Thanks man. I think out of the three the squat is my favorite
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    Max Effort Upper Body 8/18/2011 and Dynamic Effort Lower Body 8/20/2011


    Max Effort Upper Body (Sorry no fancy lettering it gets to be a pain after a while!)

    Floor Press, Work up to max, 185x5 225x1 225x1 (failed)

    Rope Pressdown and Skull crushers 60 reps total, sets of 10-15

    Dumbbell Press 55lb's 3x5-7

    Reverse Bench Rows with EZ Bar 3x10-12


    ***Notes***
    Good workout, little pissed off at the fail on the last set, but I was weary of not having a spotter. Otherwise, I am pretty ok with my numbers. Still wanting to increase as always!


    Dynamic Effort Lower

    Olympic Style Squats 185 w/ light bands 7x2

    Leg Press 245 3x15-20 (Lactic Acid Training)

    GHR type machine (not Sure) 3x5-7 w/ 25lb plate

    Shrugs 315lb 3x8-10

    Barbell Curls 95lbx2x6 65lbx8

    Ab Work

    ***Notes***
    Great workout, the Olympic squats were awesome and really hit everything hard hopefully. Going to adjust my stance and hopefully develop better overall squat strength.
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    quick question...

    whyd you do 185 x 5

    and

    why did you attempt 225 again?
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    That was a test weight since I'd never done floor press. And I attempted becatae my form wasn't perfect
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    Quote Originally Posted by mdpwrlifter View Post
    That was a test weight since I'd never done floor press. And I attempted becatae my form wasn't perfect
    oh gotcha, it pretty hard not to do it perfect lol.

    keep dem reps 3 or less! you prolly coudla did 235 if you did:P
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    Yeah I hope! Thanks. Just was worried about dropping it with spotter, not sure it would hit me guess I'm just paranoid. I'll def go for it next time.
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    8/22/2011 Dynamic Effort Upper Body

    Flat Bench 3 grips 10 sets 135lb sets of 2 reps under 3 seconds

    Incline DB Bench 45's 3x15

    Rope Pressdown 60 reps total

    Reverse Pec Dec 2x10 130lb set (15lb increase)

    Front Raises 2x10 25lb Db's

    Facepulls 3x10 120lb,110lb, 90lb.


    ***Notes***
    Workout went ok, feel like my flat bench is lagging. Need more variation on tricep stuff, and especially working on my overall bench form. I feel bench is the weakest of my three, and needs improvement.
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    Sorry for being out of this for so long, Subscriptions got deleted somehow >.> anyways workouts looking great! Do you take a pre-workout at all?
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Lately no. May later. Have in the past. They work pretty good for me. Just wanna spend dough on protein food and a multi first and foremost.
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    Quote Originally Posted by mdpwrlifter View Post
    Lately no. May later. Have in the past. They work pretty good for me. Just wanna spend dough on protein food and a multi first and foremost.
    That's understandable same here, gotta have food!

    If you want to win a free pre-workout, you should jump on this contest it's simple to win and if you decide to log it you get a free bottle of Drive or RPM. I already won :P

    ***AppNut's Win Some Peach Tea LITup Contest***
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Right on. I'll look in to it. Free sh*t rocks!
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    Quote Originally Posted by mdpwrlifter View Post
    Right on. I'll look in to it. Free sh*t rocks!
    Hell yeah! Especially when it's easy as sh*t! haha
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Yeah man I'll look in to it.
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    8/23/11. Max effort lower body.

    Rack deads. 135x1 225x1 315x1 365x1 395xfail

    Glute ham raise type machine thing 35lb plate 4x7 single leg.

    Pullthroughs 3x10 110lb on cable machine

    Db rows 125lb dumbbell 3x7-8 hit pr on rep amount

    Hammer curls 35lb Db's 3x10


    ***notes***
    A bit disappointed on rack deads, but did ok. Was exhausted for some reason. Definitely was frustrated over it. Tried sumo but I feel normal stance might be the best for me.
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    Quote Originally Posted by mdpwrlifter View Post
    8/23/11. Max effort lower body.

    Rack deads. 135x1 225x1 315x1 365x1 395xfail

    Glute ham raise type machine thing 35lb plate 4x7 single leg.

    Pullthroughs 3x10 110lb on cable machine

    Db rows 125lb dumbbell 3x7-8 hit pr on rep amount

    Hammer curls 35lb Db's 3x10


    ***notes***
    A bit disappointed on rack deads, but did ok. Was exhausted for some reason. Definitely was frustrated over it. Tried sumo but I feel normal stance might be the best for me.
    No biggie, Not every workout is always amazing but guarantee the next one will be even better. Grats on the PR as well!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    I hope man. Getting frustrated. Need bigger numbers or more size. Preferably both.
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    Quote Originally Posted by mdpwrlifter View Post
    I hope man. Getting frustrated. Need bigger numbers or more size. Preferably both.
    Well if you want size and strength.... start eating about 3500 calories BELIEVE ME, you'll get stronger big time. Fat might go on a little bit but like i said your strength will shoot up!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    I aim for 4k a day I'm a skinny bastard.
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    Quote Originally Posted by mdpwrlifter View Post
    I aim for 4k a day I'm a skinny bastard.
    Oh damn, you may need more if your not gaining keep that in mind. My winter bulk i'm going to aim for 2.5Lbs/week
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    There's no way I could hit that. Gotha stay near weight class if I wanna do a meet.
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    Quote Originally Posted by mdpwrlifter View Post
    There's no way I could hit that. Gotha stay near weight class if I wanna do a meet.
    Oh yeah derp on my part i didn't think about that. Well maybe you need to switch it up a little bit?
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Maybe. Just trying to gain then cut then maybe drop some water pounds. Def need higher protein intake I think.
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    Quote Originally Posted by mdpwrlifter View Post
    Maybe. Just trying to gain then cut then maybe drop some water pounds. Def need higher protein intake I think.
    That could be true, you might need more carbs too?
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Where was the bar positioned? Like 2 inch below knees or?
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    Yes, it was at the lowest pin on the rack. About that I'd say.
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    8/25/11 max effort upper body

    Close grip bench 135x1 185x1 195x1 205x1

    Rope pressdown and skull crushers 3 sets each 5-7 reps

    Military press 145lb 3x5-7

    Pullups 3x10

    ***notes***
    Good workout, I know I could've hit higher on close grip, but I was alone in the gym with no spotter.
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    8/27/11 dynamic effort lower body

    Olympic squats with chains 155lb 9x2

    Leg extensions 100 reps total, 3 drop sets of 30

    Ghr 35lb plate 3x7

    Pullthroughs 3x10 reps

    Shrugs 315lb 3x8-10

    Preacher curl machine 3x10 reps

    ***notes***
    Good workout, Olympic squats killed me!
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    Quote Originally Posted by mdpwrlifter View Post
    8/27/11 dynamic effort lower body

    Olympic squats with chains 155lb 9x2

    Leg extensions 100 reps total, 3 drop sets of 30

    Ghr 35lb plate 3x7

    Pullthroughs 3x10 reps

    Shrugs 315lb 3x8-10

    Preacher curl machine 3x10 reps

    ***notes***
    Good workout, Olympic squats killed me!
    Squat till ya drop! haha
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Yeah man it was great. Need dem higher numbers.
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    Quote Originally Posted by mdpwrlifter View Post
    Yeah man it was great. Need dem higher numbers.
    story of my life lol
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    What your stats
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    bout 1-2 months ago last time i checked
    405 sq
    http://www.youtube.com/watch?v=2xP4Eg5_NzI
    330 bp
    http://www.youtube.com/watch?v=kpcQlb0l32w
    495 dl
    http://www.youtube.com/watch?v=n0kq4QuY2KM
    @ 198
    all went up easy, failed higher attempt that same session.

    incase you wanna see the videos lol
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    Nice man good at that weight.
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    391 at my weight would break a world record =\
  

  
 

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