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joh408's Longterm Quest for Fitness

wasme said:
Nice back work - heavy rows and single arm pulldowns..
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Thanks Simon! I had plenty of time so I just kept going. I was smoked afterwards. Back pump made it uncomfortable to drive home haha
 
I was a bit behind but you're still so freakin strong!
 
love2liftkat said:
I was a bit behind but you're still so freakin strong!
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Thanks Kat! Been a long time since I did high reps on a consistent basis so it's pretty nice to be able to hit higher weight now that I have a better strength base
 
Legs

Terrible day

Squats
45x10
135x10
225x10
275x10
315x1
315x5
315x2

Could never get in the groove. It all felt heavy.

Front squats
95x20
115x20
115x15
95x15

SLDL
95x10x4

Superset
Leg extensions // leg curls
110x20 // 90x12 x3
 
We all have them. You did quite a bit of volume before that 315 tho.
 
Push

Bench
45x10
95x10
135x10
155x10
225x5x2
225x5
Moved my grip 2 fingers in from pinkies on the lines. Felt easier. Might need to change to this grip
225x4
205x8
185x9
155x10
135x12

OHP
45x10
65x10
75x10
85x10
95x10x3

Hammer Incline Press
90x8
110x8
130x8
90x8

Strict Side Laterals
15x12
12.5x12x3

Tricep Pushdowns
40x15
47.5x15
55x15
62.5x15

Cable Tricep Overhead Press
32.5x15x2
40x15x2

Occluded Tricep Rope Pushdown
15x15x2
10x15

Machine Flyes
70x12
90x12
110x10
70x10

Bb Over and Backs
45x10x3
 
I'm right with you on the grip change. I found the same thing recently.
 
wasme said:
With you guys as well. Easier on my wrists as well. Nice session brother!
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Ya I've gone the wrist wrap and compression cuff route to stay healthy. Hopefully with some technique tweaks I can keep progressing and hit some prs.

Thanks man!
 
joh408 said:
Ya I've gone the wrist wrap and compression cuff route to stay healthy. Hopefully with some technique tweaks I can keep progressing and hit some prs. Thanks man!
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I have just that about to hip to me, finally.

Did you see the Duffin video about the lat bounce from proper belly touch and bending the bar?
 
RegisterJr said:
I have just that about to hip to me, finally.

Did you see the Duffin video about the lat bounce from proper belly touch and bending the bar?
Click to expand...

My compression cuffs are 10", super small haha. Tough to get on and off, gotta find the sweet spot so my elbows don't slide out when I'm setting up

I think I've watched that one a few times but please toss the link in here
 
Pull

Bb rows
135x10
185x10x3
225x10x2

Wide grip partial Pulldowns
150x8
165x8
180x8
195x8x3

Hammer ISO row
70x10x2
90x10x3

Straight Arm Pulldowns
25x10
40x10
55x10x2
62.5x6

Facepulls (palms out)
40x12x3

Close neutral grip seated cable row
105x8
135x8
150x8
165x8

Facepulls (palms in)
40x12x2
47.5x12

EZ bar preacher curls
45x10
65x10x3

Reverse curls
35x10x3

Conventional deadlifts
330x8x3
 
joh408 said:
My compression cuffs are 10", super small haha. Tough to get on and off, gotta find the sweet spot so my elbows don't slide out when I'm setting up I think I've watched that one a few times but please toss the link in here
Click to expand...

Stupid auto-correct... I need to just turn it off. It changes real words to words it assumes I meant to say.

I ordered an 11" or 12", whatever my relaxed elbow joint was -1". I think it's going to be tight, as I prefer to have it a little on my bicep. We'll see, but it may be uncomfortable for a while.

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I thought I had measured correctly but I guess I didn't.

Thanks for the video. I have seen it but I need to watch it again
 
No more workouts this week. Flying out to San Jose for the Stadium Series game
 
joh408 said:
Sharks are playing the Kings (NHL) at Levis Stadium where the 49ers play. Big outdoor game
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Ah, NHL. Minor league women sports...
 
How're things Justin?
 
Still alive haha. Got sick when I came back from the game so I didn't get many training sessions in. Back to full strength today.

Couple pics from the game:
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Push

Bench
45x10
95x5
135x5
155x5
225x8
205x10
185x10
155x10
135x10

CGBP
135x10
155x6
185x5
175x5
155x5
135x8

OHP
45x10
95x5x4

Seated Strict Lateral Raises
15x12x4

Neck Press
45x10
95x8
95x4

Tricep Pushdowns
25x12
55x12
62.5x12
70x10
62.5x10

Db flies
25x10x3

Cage Press
65x5+5 shrugs at top x3
85x3+5 shrugs at top
 
Pics are awesome Justin, how was watching the game from that kinda distance? mind yo ube all about the atmosphere i bet
 
wasme said:
Pics are awesome Justin, how was watching the game from that kinda distance? mind yo ube all about the atmosphere i bet
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Was actually a pretty good view. Messes with your depth perception because you're looking low and far away. Had to watch the board on the plays on the close boards. Great experience and atmosphere especially with the tailgating before. Wish I could tailgate every game.

Snuck up to club level with 5 of my buddies and it was amazing at Levis

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wasme said:
That is awesome Justin...
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It was a great experience. Hopefully I can find tickets to go see Minnesota vs Chicago next year since my gf is a hawks fan. Depending on where I am at job wise, maybe swing the Avs Red Wings game in Colorado too.
 
Had some issues this weekend. Ended up needing to get my nose cauterized so I took a couple days off. Just hit a leg day.

Legs

Vertical Leg Press
50x10
90x10
180x10
270x10
320x10x2

Squats
45x5
135x5
185x5
225x5
275x5
315x5
+belt
365x5
405x3

Leg Curls
110x20
120x20
130x20x2

Hip Adductor
110x20
150x20x2

Hack Squat
180x10
270x10
270x12
 
405x3
First 2:
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Last one:
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wasme said:
Nice squats bro...

Nose cauterized... hope all is ok.
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Thanks Simon!

I was having some pretty bad nose bleeds and it wouldn't stop for awhile so I went into the ER. Rough night but all better now
 
Heavy squatting Justin!
 
Pull day

Pulldowns
150x10
165x8
180x8x3

Bb rows
135x10
185x10x3

Superset 1:
Hammer strength Front pulldown // single arm side Pulldown
70x8 each arm// 45x10
90x8 // 70x10
100x8 //90x10

Facepulls
80x15
100x15
120x15
130x15

Straight arm Pulldowns
130x10x3

Conventional deadlifts
365x5x3
 
Not too shabby on the conv, considering you hate them. Lol
 
joh408 said:
Haha thanks man. Actually starting to like them more but it may be from the pump I get at the end. Gotta build the erectors
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I love Conv, and it may be my fav lift at the moment.
 
love2liftkat said:
Haha it's a hate sort of love! I'm still striving to get them down! So that's a big motivator!
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Ya the weight keeps going up so that's motivating but it still a lot more effort than sumo especially at the end of the workout. Gotta keep hammering them tho
 
Busy week before spring break. Senior project has about 3 more weeks of testing and we are a bit behind so I'm spending all free hours at the facility. Trying to get to the gym late night tonight. Hopefully it's not too crowded
 
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