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Turff49 Quest for Success

MrKleen73 said:
Ouch, no bueno!

You might try pushing down and out on your shoulders when doing raises so it puts the traps on a stretch then they can not get tight. By that I mean try to push the dumbbells to the floor at the bottom and as you raise the weight imagine you were also trying to push it out to the wall or touch the walls with them. Pushing them out and away from the body forces the traps into an elongated state and keeps them from getting involved in moving the weight.
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I don't think it was from the raises but more from the OHP and the pause reps on the shrugs. I increased volume on each and decreased rest time. I've also decreased Cals some, down to 2200 Cals right now. So a lot of variables. Of course, pause reps on the side laterals with the 25's is brutal too.
 
turff49 said:
I don't think it was from the raises but more from the OHP and the pause reps on the shrugs. I increased volume on each and decreased rest time. I've also decreased Cals some, down to 2200 Cals right now. So a lot of variables. Of course, pause reps on the side laterals with the 25's is brutal too.
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DOH totally spaced out over those, yeah the pause raises on the shrugs probably had more to do with it.
 
liftandswim said:
Stole the paused laterals as a finisher today. Felt nice!
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Glad you liked them! You're going to become the Pause rep King!!

MrKleen73 said:
DOH totally spaced out over those, yeah the pause raises on the shrugs probably had more to do with it.
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Lol! I've been known to do that on several occasions. Those fusions cause me a lot of problems! TMI - gas pains cause more pain around my lower back fusions than I've ever experienced. I literally feel the pain around my spine. Don't have a clue how other than maybe the stretch it puts on the abdominal...
 
Growing old is Not for the Weak!
 
Upper Back day and I lit it up with some heavies!

HS ISO lateral rows - - grip
100 x 15 pause reps
190 x 12 pause reps
280 x 10
330 x 10
370 x 10 dang these are tough with this grip
370 x 10 l l grip

Medium grip pull downs
120 x 10 pause reps
135 x 10 pause reps
150 x 10
165 x 10
180 x 10
195 x 10
210 x 10 underhand grip

One arm DB rows 20 sec rest between left and right. 60 sec between sets
80 x 10
100 x 10
120 x 10
140 x 10

Holy crap my upper back is fried...
 
Fried wings, please.
 
Yeah that prone grip will take the elbows away from the body taking some of the power from the lats and focuses a little more on mid & upper back.
 
Today I set one of my all time milestones. Leg day and everything was feeling pretty good!

Hack squats
150 x 10
240 x 10
330 x 10
420 x 10
510 x 10
600 x 10

Leg press
360 x 10
450 x 10
540 x 10
630 x 10
720 x 10
810 x 8
900 x 6
1015 x 2 - all time PR and long term goal I've had. Can officially say I leg press "over" a half ton!!

Leg extensions
120 x 15
135 x 15
150 x 15
165 x 12
180 x 12
195 x 10
210 x 10

Seated leg curls
105 x 15
120 x 15
135 x 15
150 x 12
165 x 10

And the crazy thing is I'm on a cut with just 2200 Cals.
Knees right now feel good as well as the hips!
Today was a good day!
 
Respect! Killer session! SMHS
 
cONgratz dude! that's one awesome mile stone.. my best so far was 940 so I know just about how hard your pushing... any broken eye vessles?? lol
 
xR1pp3Rx said:
cONgratz dude! that's one awesome mile stone.. my best so far was 940 so I know just about how hard your pushing... any broken eye vessles?? lol
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Nope! My breathing was on point today. With some loud grunting thrown in on the pushes!

Thanks!
 
Nice pressing Brian. Let's see 3-4 before the end of the year!
 
3-4 reps? I'll hit 5-8 reps next time I do 1015! Book it!
 
Don't know about strong but I got the other part down pat! It's what my guys tell me anyway...lol
 
Looks like Adak island Alaska is a go. I head to Seattle the first 2 weeks of March to get all the heavy equipment and materials on the barge. Then come home for 2 weeks and then be on Adak on April 4th.
They got the gym equipment worked out. I get the keys to the school where all the Navy gym equipment went. I'll be in charge of making sure it stays clean.
Only about 50 people on the island now. I'll have about 30-35 guys once we get ramped up.
This should be one of the most interesting contracts I've had.
 
5-8 is even better!

Don't forget your grizzly bear gun...
 
Yep,. I'll be shipping a large box when I leave. Plus the wife will ship a box every few weeks. Mail comes to the island on Thursdays.
No bears on the island. But a huge caribou herd that they say has gotten too large. Should be eating plenty of caribou, halibut, and salmon. We will purchase most of our food from either Fred Meyers or Costco and have shipped in. Keeping my calorie intake up to the levels I will need will be the hardest part for sure. Work days will me 6 days a week 10-11hours a day. Good thing for me is my off time will be in the gym and sleeping!
 
What an adventure! Please post pictures.
 
Today was just one of those blah days but it was effective. Just had to muscle through it. The lower carbs this week finally caught up
Chest day:

DB incline press
70 x 10
80 x 10
90 x 10
100 x 10
90 x 5
80 x 5
70 x 5

HS incline press
200 x 5 x 5 sets

Cable press down with straight bar
70 x 10
80 x 10
90 x 10
100 x 10
110 x 10

Pec dec butterfly machine
120 x 10
135 x 10
150 x 10
165 x 10
180 x 10
195 x 10
210 x 10
225 x 8

Skullcrushers
70 x 20 x 5 sets

It was a good workout looking at the numbers but not what I envisioned when I went to bed last night. Maybe next week...lol
 
Freaking AWESOME session! You Beasts really set the bar high for us mortals! LMAO!
 
kenpoengineer said:
Freaking AWESOME session! You Beasts really set the bar high for us mortals! LMAO!
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Mortals? You? lol
Says the man who puts everyone on AM to shame with his dips and pull-ups!
 
turff49 said:
Mortals? You? lol
Says the man who puts everyone on AM to shame with his dips and pull-ups!
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And today with his 100 squats....
 
turff49 said:
Yep,. I'll be shipping a large box when I leave. Plus the wife will ship a box every few weeks. Mail comes to the island on Thursdays.
No bears on the island. But a huge caribou herd that they say has gotten too large. Should be eating plenty of caribou, halibut, and salmon. We will purchase most of our food from either Fred Meyers or Costco and have shipped in. Keeping my calorie intake up to the levels I will need will be the hardest part for sure. Work days will me 6 days a week 10-11hours a day. Good thing for me is my off time will be in the gym and sleeping!
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I just looked it up on google maps... talk about isolated, wouldn't even call that Alaska. Heck, if it was in the southern hemisphere people would pay 5,000 a week to lay on the beach there lol.

What will you be doing up there, besides slaying iron and downsize the herd.

kenpoengineer said:
What an adventure! Please post pictures.
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This for sure, must be picturesque as he11
 
Yeah, it's in the Bering Sea 1200 miles from nowhere!
We have 2 task. 1. To remove a bunch of UXO(unexploded ordinance) and 2. Remove a bunch of contaminated soils.
It use to be a Naval Base but closed in the early 90's.
I'll be taking tons of photos!
The high temp in August is around 55 degrees. Far different than the 100 plus here at Myrtle...lol
 
turff49 said:
Yeah, it's in the Bering Sea 1200 miles from nowhere!
We have 2 task. 1. To remove a bunch of UXO(unexploded ordinance) and 2. Remove a bunch of contaminated soils.
It use to be a Naval Base but closed in the early 90's.
I'll be taking tons of photos!
The high temp in August is around 55 degrees. Far different than the 100 plus here at Myrtle...lol
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...task 1 sounds dangerous?
 
Yeah, can be. We outfit the long reach excavators with blast shields. Will be detonating some on site. I'll try and get some vids and or pics I can post. Never a boring job...lol
 
Arms Day!

I friggin hate supersets!!

Standing one arm DB curls SS with Dips

30 x 10 / BW x 20
40 x 10. / +45 x 10
50 x 10. / +45 x 10
40 x 10. / +45 x 10

Preacher curls SS with vbar press downs
75 x 10. / 70 x 10
85 x 10. / 80 x 10
95 x 10. / 90 x 10
105 x 10 / 100 x 10
75 x 10. / 110 x 10

Skullcrushers SS with ez bar curls
70 x 20 / 70 x 12
70 x 20. / 70 x 10
70 x 15. / 70 x 10
70 x 15. / 70 x 10

My arms hurt...
 
Nice work! I bet you were pumped to the point of aching.
 
That sounds like an epic adventure!
Can't wait to see pictures from that part of the world!
 
I love arm supersets. You're making me feel bad for never doing an arm day.
 
Hates super sets, then kills them! SMHS
 
Just keep plugging away here. Short Shoulder workout. About 40-45 minutes.

HS OHP
110 x 20
160 x 20
200 x 15
250 x 12
280 x 8

Side lateral raises
20 x 12 x 4 sets

Front laterals
20 x 12 x 4 sets

Shrugs pause reps
200 x 12
290 x 12
380 x 12
470 x 12

Rear delt machine
105 x 12 x 4 sets

Nothing special. Just get in and get out!
 
Killin' it!
 
Your right! Last time you did deadlifts was on January 18th...
 
liftandswim said:
Why?
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Was taking a break from 531 and doing a different program. Hasn't had DL in the program, yet.

I enjoy it, but I'm going back to 531. Come tomorrow.
 
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