James Fullers' workout log - Powerlifter - AnabolicMinds.com - Page 6

James Fullers' workout log - Powerlifter

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    1/2/14

    RDL:
    135x2x10

    DL:
    135x1x5
    225x1x5
    315x10x3

    DB Alt Curl:
    30x5x8

    Showtime Curl:
    20x2x5

    Exercise Ball Crunch:
    1x50

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    1/3/14

    Squat - Low bar:
    45x3x12
    135x2x6
    225x1x4
    315x2x3 -pause
    359x1x3 - pause
    405x1x3
    225x1x29

    Good Morning:
    135x3x5

    Lunges:
    45x1x2


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    Things at lookin good man
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    Thanks, everything felt good. Legs were a little tight, even tho i didnt hit depth all the time. still feel like everything was moving just fine.
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    1/5/13

    w/u

    OHP:
    45x1x12
    135x1x3
    157x1x1
    179x1x0
    157x5x3
    179x1x1 - PR
    184.5x1x0
    135x3x8

    DB Lateral Raise:
    20x4x12

    DB Incline Rear Delt Raise:
    30x5x12
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    1/9/14

    Warm-up

    Bench:
    45x3x12
    135x2x8
    178x1x3
    225x1x3
    269xx1x3
    300.5x3x3 (PR)
    225x1x18 (PR)

    OHP:
    115x5x5

    Skull Crushers:
    70x3x8

    Knuckle Touch:
    40x2x8

    Face Pull - TRX:
    Bwt x2x15


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    Haha, poor 19th rep. Nice work man
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Quote Originally Posted by Torobestia View Post
    Haha, poor 19th rep. Nice work man
    lol tell me about it. it just didnt want to get back up
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    1/11/14

    Squat - Low Bar:
    45x3x12
    135x2x8
    225x1x3
    269x1x3
    315x1x3
    359x1x3
    405x1x3
    449x1x3
    475x1x2

    DL- Conventional:
    135x1x5
    225x1x3
    315x1x3
    359x1x3
    405x1x3

    DL - 4" Deficit - Conventional:
    225x3x3

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    1/13/14

    Paused Front Squats:
    45x2x10
    135x1x5
    185x1x5
    225x5x5

    Hammer Strength Linear Leg Press - Narrow Stance:
    118x1x10
    318x1x10
    518x3x10

    Paused Hammer Strength Leg Extension:
    97x1x8
    147x3x8

    Paused Hammer Strength Iso Lateral Kneeling Leg Curl:
    43x4x8

    Hip Abductor:
    90x1x12
    110x1x12
    140x1x12

    Hammer Strength Seated Calf Raise:
    150x3x20

    Hammer Strength Tibia Raise:
    12x3x20
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    1/14/14

    Rotator Cuff warmups

    Bench:
    55x2x12 (cambered bar / reverse grip) (cambered bar / normal grip)
    55x1x12
    105x2x12 (cambered bar / reverse grip)
    135x1x5
    185x1x6
    245x1x5
    275x1x5
    305x1x1
    335x1x1
    360x1x3 - slingshot
    385x1x3 - slingshot
    445x1x3 - did 1 rep then got out of the groove so re-racked then hit the other 2
    205x1x6 - Pause reps / focusing on form and bar placement
    225x3x6 - Pause reps / focusing on form and bar placement

    DB Floor Extension:
    35x1x8
    40x2x8

    DB Overhead Extension:
    65x1x8
    70x2x8

    Neutral Grip Press Down:
    50x1x8
    60x1x8
    70x1x6
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    1/15/14

    RC warmup

    Lat Pulldown - wide overhand grip:
    55x1x15
    85x1x12
    120x1x8
    140x1x4

    Lat Pulldown - v-grip:
    100x1x8
    120x3x6
    140x2x6

    Seated Row - V-grip:
    120x3x8
    140x2x6

    Hammer Strength ISO Lateral Row:
    57x5x8

    Hammer Strength ISO High Lateral Row:
    72x5x8

    Straight Arm Lat Pulldown:
    40x3x8

    Hammer Curls:
    20x3x12
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    1/17/14

    Got my Nike Romaleos II in the mail today. So got to try out those and my new Inzer 13mm lever tonight.

    Squat - Low Bar:
    45x2x12
    135x1x8
    225x1x5
    315x1x3
    359x1x1
    405x1x1
    475x1x1
    493x1x2 (PR) previous walkout PR was 490 for a single.

    Felt alot stronger than I anticipated since ive been cutting for the last week or so.

    DL - Conventional:
    225x1x5
    315x1x3
    359x1x1
    403x1x1
    419.5x1x0

    Got it a few inches up and just felt like crap so shut it down. Wanted to hit that for a triple but o well. Next time!!
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    Nothing special, just getting more time in my shoes and belt.

    1/19/14

    Squat - High Bar:
    45x4x8
    135x2x8
    225x2x6
    315x5x5

    Good Mornings - Narrow Stance:
    135x5x8

    Alt. DB Curl:
    30x4x8

    Showtime Curl:
    20x3x6

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    Last nights workout. Took it easy due to a shoulder problem.
    1/21/14

    Bench:
    55x2x12 -cambered bar
    135x1x12
    185x1x6
    245x1x3
    275x6x3

    Floor DB Extension:
    35x4x8

    Dips:
    BWT x3x20

    Tricep Press Down w/ Rope:
    50x3x8

    Face Pulls w/ Neutral Grip:
    60x1x8
    70x1x8
    80x1x8
    90x1x8

    Shoulder doesnt feel to sore this morning. Training is done for the week until the Deadlift Comp this saturday. Gotta finish cutting weight. So ill just let my should rest and do some stretches. If it doesnt feel better by next week ill go see a chiropractor like another friend suggested.
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    went to see a chiropractor wednesday to figure whats going on with my shoulder. He did a tune up on my whole body and pretty much everything went back to normal. Taking the week off to rest and finish cutting weight for this local DL Comp this Saturday. There will be 5 ppl in my weight class so hopefully I can do good there. On another note i picked up a new toy to add to my garage gym. Got a giant tire to flip and do sledge hammer swings. I think it weighs around 350-400lbs. Not to sure, I know it felt heavy as hell loading it into the back of the truck tho.
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    Good luck Saturday
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    Competed in the Just Pull Deadlift Competition Yesterday. Took 1st Place in the 165lb class and hit a 17.5lb PR to go with it!!



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    Good job, buddy. The PR pull was solid.
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    Quote Originally Posted by Sean1332 View Post
    Good job, buddy. The PR pull was solid.
    Thanks man, been a long time coming. Hoping to hit 475 on Feb 15th
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    so even with straps i couldnt lat pull 42lbs without my hand hurting, so did some light legs today.

    1/28/14

    Front Squat:
    45x1x12
    135x1x8
    185x4x6

    Hammer Strength Linear Leg Press:
    118x1x12
    318x5x12

    Hammer Strength Leg Extension:
    97x3x10

    Hammer Strength Iso Lateral Kneeling Leg Curl:
    43x3x10

    Matrix Seated Leg Curl:
    70x2x10

    Hammer Strength Seated Calf Raise:
    150x3x12

    Hammer Strength Tibia Raise:
    12x2x20

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    2/2/14 - got pissed off on top of an already ****ty day. went to go lift. weights felt heavy and shut the workout down, might have tweaked my hammy.

    Squat - High Bar;
    45x2x12
    135x1x8
    225x1x6
    315x5x3

    Front Squat:
    225x1x3
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    Sucks man. Hate days like that.
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    2/5/14 - Tested my bench a little then low bar squats.

    RC/WU

    Bench:
    45x2x20
    89x2x12
    135x1x5
    179x1x5
    225x1x5
    269x1x0
    225x1x5

    Felt pressure/a little discomfort at 135. Alot more at 225. Put 269 on and unracked it and then racked it back, pressure was just to much on the hand.
    Jumped to low bar squats to see how that was feeling.

    Squat - Low Bar:
    45x2x12
    135x1x8
    225x2x5
    315x1x3
    359x1x3
    405x1x10 (Personal Record)

    Squat felt great today, so thinking the meet ill for sure go for a big squat, as far as bench and deadlift im probably just going to play it safe and hit an easy opener and just scratch 2nd and 3rd attempts to save my hand from further damage for now.
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    2/7/14 - DL Test

    DL:
    135x1x1 - this felt extremely painful. Flipped my grip so my bad hand was facing towards me and that lessened the pain, but grip was super weak. called it after this.

    ABS:
    Exercise Ball Crunch - 5x20
    Jack Knife - 5x20
    TRX Side Bend - 1x20 (each side)
    Exercise Ball Crossover Crunch - 3x30 (15/15)
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    Competed on 2/15/14 at the USPA RAB Fitness Spring Fling Powerlifting meet. Competed at 165 open raw classic. These numbers might be a little off since I can't remember exactly what the numbers were since kg screws me all up. Opened squat with 479 hit easy. 2nd attempt went after 512, go red lighted on depth. 3rd attempt was 529, got 2-1. Took a 4th attempt to break my state record again, tried 540 and got red lighted on depth. On to bench, opened with an easy 230 since I wasn't sure how much my hand could take. Got it so for sure I'm still in the game. Jumped up to 297ish or something like that and got it. 3rd attempt was 319 and got it. Took a 4th attempt to break my state record and get a PR at 352. Got it off the chest and just failed. Ran out of gas. Dead lift I opened conservative too. Opened with 407 and got it. 2nd attempt jumped to 446 to break my state record and got it. 3rd attempt was 473 for state record and PR , got it 2-1. Took a 4th attempt for state record and PR with 501. Missed it, might have budged it off the ground but not much. All in all I'm very happy with this meet. Wasn't expecting much at all since I wasn't sure what my hand could handle but came away with my best meet so far. Previous best recorded meet was 1230 and got a 1321 or around there. So yea...def happy.
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    AWESOME WORK MAN!!! How long did the meet take total?
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    [QUOTE=TheMovement;4364510]AWESOME WORK MAN!!! How long did the meet take total?[/QUOTE

    was a long meet this time. 4 flights, plus an olympic lifting comp going on at the same time. all day long
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    [QUOTE=James Fuller;4364566]
    Quote Originally Posted by TheMovement View Post
    AWESOME WORK MAN!!! How long did the meet take total?[/QUOTE

    was a long meet this time. 4 flights, plus an olympic lifting comp going on at the same time. all day long
    Ty man I cant wait to knock out my own in upcoming months! Thanks for the motivation!
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    [QUOTE=TheMovement;4364615]
    Quote Originally Posted by James Fuller View Post

    Ty man I cant wait to knock out my own in upcoming months! Thanks for the motivation!
    lol no problem man, youll kill it. keep training hard
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    2/18/15 - Going to keep it light for a little bit and try and do more volume

    Zercher Squat:
    45x2x12
    95x2x12
    135x2x12

    Hammer Strength Linear Leg Press - Narrow Stance:
    118x1x20
    318x2x20

    Hammer Strength Leg Extension w/ Pause at top:
    97x3x12

    Hammer Strength ISO Lateral Kneeling Leg Curl:
    43x3x12

    Matrix Seated Leg Curl:
    70x2x12

    Matrix Bad Girl:
    90x1x15
    110x1x15
    130x1x15

    Matrix Good Girl:
    70x3x12

    Matrix Calf Press:
    160x1x20
    205x2x20

    Hammer Strength Seated Calf Raise super-set with Hammer Strength Tibia Raise:
    150x2x12 / 12x2x20
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    2/18/15 - Workout #2 (light weight/high volume)

    Warm ups

    Bench:
    45x1x50
    95x1x20
    115x1x20
    135x1x20
    150x1x20
    157.5x1x20
    162.5x1x20
    165x1x20

    Tricep Push Down:
    60x5x20

    Pec Deck Fly:
    35x5x20

    Trying to get used to some higher volume. Used wrist wraps on bench, hand felt ok with the weight used tonight.
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    2/19/14

    Lat Pulldown wide overhand grip:
    55x1x20
    70x1x20
    85x5x12

    Wide V-Grip Lat Pull Down:
    70x1x15
    85x3x15

    Seated Row w/ V-Grip: (This movement really bugged my hand so thats why the the super light weight)
    35x1x20
    55x2x20

    Straight Arm Lat Pull Down:
    40x3x15

    HS ISO Lateral Row w/ Palm facing down:
    47x3x15

    Alt DB Curl: (Tried incline bench db curls too but that killed my hand, tried these instead but still didnt feel to good even with the light weight so stopped after 1 set)
    15x1x15

    Matrix Arm Curl: (This machine felt fine, didnt require me to actually close my hand tight so i could actually do this pain free)
    30x1x12
    40x2x12
    30x1x12

    Certain motions bugged my hand more than others, so really might have to hold off on working back and biceps a little while until i can use my hand better. Or just use really light weight so I can still do something with the muscle.
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    2/21/14

    Band Walks for warm-ups

    Squat High Bar - Right above being in the hole to right before lockout:
    45x1x20
    69x1x20
    135x1x15
    189x1x15
    225x3x12

    SLD:
    135x3x15

    Mule Kicks:
    35x5x12 each leg

    RGH:
    BWT + 10lbs x 2 x 8 feet together and 8 feet wide
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    2/23/14

    High Bar Squat w/ narrow stance to a 16" box:
    45x3x15
    135x2x12
    225x10x8

    Decided to hit up squats tonight so I can focus on assistance moves tomorrow at the gym.

    EZ Curl Bar w/ pause on the contraction
    30x6x12

    Exercise Ball Crossover Crunch:
    BWT x5x20
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    Did my squat work last night so I could focus on assistance work at the gym by my work today. Really focused on the contraction today.

    2/24/14

    Hammer Strength Linear Leg Press w/ narrow stance and cut the reps right before lockout to keep tension on my quads:
    118x1x15
    408x1x12
    608x3x12
    608x1x20

    Matrix Seated Leg Curl:
    85x1x12
    100x1x12
    115x2x12

    Kneeling Iso Lateral Leg Curl:
    43x3x12
    43x1x12 drop set to 18x1x12 with pause at the contraction

    Leg Extension:
    97x1x12
    147x1x12
    167x2x12

    Matrix Glute Machine:
    70x1x12
    80x2x12

    Matrix Abduction:
    100x1x12
    120x1x12
    130x2x12

    Matrix Adduction:
    60x1x12
    70x3x12

    Standing Calf Raises on a smith machine:
    205x1x12
    225x1x12
    295x3x12

    Hammer Strength Seated Calf Raise:
    150x3x15

    Hammer Strength Tibia Raise:
    22x3x15
    www.unbreakablegear.com www.bigdansfitness.com www.swolerx.com
  38. New Member
    James Fuller's Avatar
    Stats
    5'2"  165 lbs.
    Join Date
    Apr 2013
    Posts
    264
    Rep Power
    17038

    Reputation

    2/25/14

    Rotator cuff warm-ups

    Incline Bench: (honestly need to work on these, even tho my hand has a little factor in it, my chest should not fatigue as much as it did with these weights.
    45x2x12
    95x2x12
    135x2x12
    135x1x10

    Decline Bench:
    45x1x20
    95x3x20

    High Cable Crossover: (held contraction for 1 sec before releasing)
    20x3x12

    Low Cable Crossover: (held contraction for 1 sec before releasing)
    15x3x12

    Hammer Strength ISO Lateral Wide Bench:
    47(x2) x 1x20
    63(x2) x 2x20
    63(x2) x1x15 drop set to 47(x2) x1x15

    Matrix Pec Deck:
    30x1x15
    40x1x15
    50x2x15
    Ran the stack from 50 - 50x10, 40x10, 30x10, 20x10, 10x10

    Tricep Press down w/ rope: (focused on form and full range of motion with tight contraction)
    20x1x20
    30x1x15
    30x3x12
    30x1x20 Drop set to 20x1x8

    Straight Bar Reverse Grip Press Down:
    20x2x12
    30x2x12
    30x1x15 drop set to 20x1x15

    DB Kick Back: (Tried to use cables at first, but bugged hand to much so switched to DBs)
    15x2x12

    Matrix Lateral Raise:
    30x1x20
    40x3x15
    40x1x15 Drop set to 30x1x8
    www.unbreakablegear.com www.bigdansfitness.com www.swolerx.com
  39. New Member
    James Fuller's Avatar
    Stats
    5'2"  165 lbs.
    Join Date
    Apr 2013
    Posts
    264
    Rep Power
    17038

    Reputation

    2/26/14

    Rotator Cuff Warm-ups

    Seated Row with a V-Grip:
    55x1x20
    70x1x15
    85x4x12
    85x1x15 / 70x1x12

    Lat Pull Down w/ Medium overhand grip:
    55x1x15
    70x1x12
    85x4x12
    85x1x12 / 70x1x8

    Straight Arm Lat Pull Down:
    30x1x15
    40x3x12
    40x1x12 / 30x1x12

    Lat Pull Down w/ V-Grip:
    55x1x12
    70x2x12
    85x1x12
    85x1x12 / 70x1x8

    Hammer Strength ISO Lateral Row (palms down/inside grip):
    57x3x12

    Alt DB Curl: (hand felt fine, but extensor on left arm is acting up, been using stim/ice/compression on it
    15x1x12
    20x2x8

    Matrix arm curl machine:
    40x3x12
    www.unbreakablegear.com www.bigdansfitness.com www.swolerx.com
  40. New Member
    James Fuller's Avatar
    Stats
    5'2"  165 lbs.
    Join Date
    Apr 2013
    Posts
    264
    Rep Power
    17038

    Reputation

    3/3/14

    Rotator cuff warmups

    Low Bar Back Squat:
    45x1x15

    Front Squat:
    45x2x15
    135x1x15
    155x3x15

    Sumo DL:
    135x2x15

    Matrix Seated Leg Curl:
    85x1x15
    100x2x15
    115x1x15

    Matrix Glute Machine:
    60x3x15

    Hammer Strength ISO Kneeling Leg Curl:
    43x4x15

    Hammer Strength Leg Extension:
    97x1x15
    147x3x15

    Hammer Strength Seated Calf Raise w/ Pause on stretch and pause on contraction:
    105x4x15

    Hammer Strength Smith Machine Standing Calf Raise w/ Pause on stretch and Pause on contraction:
    225x4x15

    Hammer Strength Tibia Raise:
    22x1x15

    Knee Raises:
    BWT x5x10
    www.unbreakablegear.com www.bigdansfitness.com www.swolerx.com
  

  
 

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