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11-20-2019, 03:41 PM
#681
Wednesday, 20 Nov 2019
Weighout: 216lbs, Time: 1345 (01:00)
Paused Squat 45x10, 135x5, 225x4, belt: 315x3, 395x2, 485x1, 410 4x5 superset w/ ring rear fly 3x15
Sumo Deadlift 315x1, 405x1, 495x1, 575x3
GHR 35 12,10,10
Chinup 90 4,4,4,3,3,2
Incline Rear Lateral 45 3x12
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11-22-2019, 09:59 AM
#682
Friday, 22-Nov 2019
Weighout: 216.9lbs, Time: 0745 (01:05)
Incline 45x10, 135x5, 185x4, 225x3, 275x2, 295x2, 315x1, 265x6,6,6,4+2
Power Clean & Press 135x5, 185x4, 205x3, 220x2, 200 4x4
Dip 140x6,6,6,8
Incline Hammer Curl 60x12,10,8,6 superset w/DB Lateral 40 4x10
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11-25-2019, 02:48 PM
#683
Sunday, 24-Nov 2019
Weighout: 217.5lbs. Time: 1045 (01:10)
Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 545x1, 565x1@10, Walkout 675x8-sec, 515x3@9.5, 480x4x5@3-4min
Barbell Row 345 3x5
Incline DB Rear Lateral 50 4x13 superset w/RDL 345x3x6
Notes: loaded up on carbs and salt afterward to prop for Monday
Monday, 25-Nov 2019
Weighout: 218.7lbs, Time: 1300 (01:12)
Paused Bench 45x10, 135x5, 225x4, 275x3, belt: 315x2, 365x1, 385x1, 405x1 (All-time Paused Bench PR), 325x8,8,7,6@3-4min
1-Arm DB Preacher Curl 45x10,10,8,6 superset w/Closegrip Bench 275x7,7,7,6@60-sec b/t movements
DB Side Raise 40 3x12@60-sec
Seated DB Press 75x10,10,8@90-sec
Low-to-High Cable Fly 25x8, 20x8,8@30-60sec
Side Raise Machine 120x10,10,10@60-sec
Notes: I finally pause benched 405 at sub-220lbs body weight. I may now officially "get old." The video is crap though, because when I hit the sticking point, my spotter reflexively grabbed the bar - he didn't assist, just kept it from going down. Which kind of sucks. However, based on the recent 400,405,and 410 touch and goes, I can "easily" grind through that sticking point. I just trade a few shades of skin tone on my face to get there.
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11-29-2019, 06:34 PM
#684
Wednesday, 27-Nov 2019
Weighout: 219lbs, Time: 1330 (01:05)
Paused Squat 45x10, 132x5, 220x4, belt: 308x3, 395x1, 485x1, 415x4x5
Superset w/rear ring fly bw 4x12
Sumo deadlift 585x2,1
Chin-up 90x24reps superset w/GHR 35x3x10, incline rear lateral 45x3x15
Friday, 29-Nov 2019
Weighout: 220lbs, Time: 1400 (01:00)
Incline bench 45x10, 135x5, 185x4, 225x3, belt: 275x2, 295x2, 315x2, 295x2, 275x4x4 @2-3min
Clean and press 135x1, 185x1, 205x3x5 @2-3min
Low to high cable fly 25x15, 20x15@60-sec
BB Curl 115x6,6,6,3+1+1+1 superset w/Dips 145x4x6 @60-sec
Low to high cable fly 20x15, 15x15@60-sec
DB Side Raise 40 4x10@60-sec
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12-02-2019, 03:41 PM
#685
Sunday, 1-Dec 2019
Weighout: 218.7lbs, Time: 1300 (01:30)
Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 485x1, 535x1, 570x1
Walkout: 661x8-sec
Squat 515x3@9.5, 495x3,3,3,3@3min
Clean & Press 45x1, 135x1, 185x1, 220x1, Push Press 242x3,3,3,3
Clean & Press 215x4,4,4,4 superset w/Chinup 90x4x4 @2min b/t
Side Raise 40 4x12 @90-sec
Monday, 2-Dec 2019
Weighout: 217.9lbs, Time: 1315 (01:05)
Sumo Deadlift 135x3, 225x3, 315x3, belt: 405x3, 495x1, 580x3@9.5, 550x3,3 @2-3min
Bench 45x10, 135x5, 225x4, 275x3, 315x2, 365x1, 385x1, 412x1, 360x3,3,3 Superset w/ Barbell row 350 3x5 @1-2min b/t
BB Curl 115 4x6 superset w/ closegrip bench 308.5 3x5 @1min b/t
Low-to-High cable fly 20x15,12, 15x12 @90-sec b/t
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12-05-2019, 08:14 AM
#686
Wednesday, 4-Dec 2019
Weighout: 217.9lbs, Time: 1315 (01:05)
Paused Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 445x3x5@3min
RDL 365 3x5@2min
Incline Bench 45x10, 135x5, 225x4, 275x3, 295x1, 280 3x4 superset w/cable face pull 65# 3x12 @1-2min b/t movements
Hammer Curl 75 3x8 superset w/ Dips 150 3x6
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12-06-2019, 02:29 PM
#687
Friday, 6-Dec, 2019
Weighout: 218.7lbs, Time: 1300 (00:50)
Cable Facepull 70# 3x15 @60-sec
Body Weight Semi-Supinated Chin-ups x7min = 47 reps
Body Weight Ab Wheel Roll-out x7min = 60 reps
Hex Bar Farmer Walks 4x10m (~35ft) x465lbs (~230lbs per hand) @2min
Row Erg @8 x00:10:33
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12-08-2019, 03:33 PM
#688
Sunday, 8-Dec 2019
Weighout: 218.7lbs, Time: 1000 (01:20)
Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 545x1@9.5, walkout 585,675x5-sec, 520x3@10, 500x3@9,9.5,10
Clean & Press 45x5, 135x4, 185x3, 225x2
Clean & Push Press 250x4,1,4
Clean & Press 220x4,4,3,1 superset w/pgrip chin 90 3x4
Side raise 45 4x12
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12-10-2019, 03:54 PM
#689
Monday, 9-Dec 2019
Weighout: 217.9lbs, Time: 1230 (01:05)
Deadlift 45x10, 135x3, 225x3, belt: 315x2, 405x2, 495x1, 585x1, 640xMiss, Miss, 601x1@10,
Sumo Deadlift 590x1, 575x1
Paused Bench 45x10, 135x5, 225x4, 275x3, belt: 315x2, 375x1, 405x1@9.5
Touch & Go 415x1@9.5
Paused Bench 365x3x3 superset w/ 1-Arm DB Row 150x3x5
BB Curl 120 6,6,6,4+1,1 superset w/
Closegrip Bench 315 3x5
Low to High Cable Fly 20x15,12,12@60-sec
Notes: I turned 30 today (9-Dec). I was shooting for a squat PR on the 8th, but that didn't pan out. I attempted a 5lb deadlift PR; also didn't work out. However, I made a 2.5lb competition bench PR and a 2.5lb touch & go bench PR. Not a complete wash. Now I need to set new goals. Hand formed 1/3lb burgers and topped with bacon, cheese, and bbq sauce--paired it with Russell's Reserve 10-year old bourbon (Carruther's Wine & Spirits' store pick). Delicious.
Tuesday, 10-Dec 2019
Weighout: 217.9lbs, Time: 1230 (00:29)
Treadmill Jog 6mph x20min (2mi)
Front Plank (arms extended) 3x60-sec
Side Plank (arms extended) 2x30-sec (each side)
Notes: ate some cake
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12-12-2019, 02:33 PM
#690
Thursday, 12 Dec 2019
Weighout: 217.9lbs, Time: 1315 (00:57)
Front Squat 45x10, 135x5, 225x4, belt: 315x3, 275x3x8 @2-3min
RDL 365x3x6@2min
Incline 45x5, 135x5, 185x4, 225x3, belt: 275x2, 255x3x6 superset w/cable facepull 65# 3x12 @60-90sec b/t movements
Dips 135x3x8 superset w/Hammer Curl 80x3x8 @60sec b/t movements
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