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  1. #109
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    1/21/09 Wednesday
    Push Press
    135x5
    225x4
    245x4
    265x2

    Front Squat
    185x5
    225x5
    255x5
    275x5

    Single Leg Extensions(decel down)
    60x10
    60x10
    80x10
    80x10

    Single Leg Curls(decel Down)
    80x10
    100x10
    100x10
    100x10

    Next three we did as a circuit
    Speed Step Ups
    BWx40
    BWx40
    BWx40

    Jump Lunges(With free weights)
    10x20
    10x20
    10x20

    Jump Squats(w/ DBs)
    25x8
    25x8
    25x8

    Calfs
    450x15 slow
    450x15 slow
    540x20 fast
    540x20 fast

    Speed Squat
    95 for 20 sec-24 reps
    95 for 20 sec-24 reps
    95 for 20 sec-23 reps

    then we finished we some neck machine and abs. i was happy with front squat. first time doing them in about a year and 275 was a little light for my last set. that circuit kicked my ass tho.


     



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  2. #110
    Mecca V.I.P. PrinceVegeta's Avatar
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    Nice session man! those push presses are strong!


    iRonMan's offseason log


  3. #111
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    1/22/09 Thursday
    Power Clean
    135x5
    225x4
    255x4
    285x2

    T-Rows(machine)
    135x10
    135x10
    135x10

    Military Press
    185x4
    195x4
    205x4
    225x4

    DB Row
    80x8
    100x8
    100x8

    Arnolds
    50x12
    55x12
    60x12

    Lat Pull Downs(superset with reverse narrow grip pull downs)
    100x12
    110x12
    120x12

    Reverse Lat pull downs
    100s12
    110x12
    120x12

    Pull Ups(superset with back extensions)
    BWx7
    BWx8
    BWx7

    Back Extensions
    25x15
    25x15

    Neck machine
    35x10 all four ways


     


  4. #112
    Mecca V.I.P. PrinceVegeta's Avatar
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    Strong session man! strong shoulders


     


  5. #113
    Mecca V.I.P. Samoan-Z's Avatar
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    Great session bro.


    True power and muscle is built in the kitchen, not the gym.


  6. #114
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    1/23/09 Friday
    Bench 135x10
    225x10 w/ band
    235x10 w/ band
    255x10 w/ band
    225x16 w/o band

    DB Incline
    70x6
    100x6
    80x6
    85x6

    Straight Arm fly machine
    160x10
    170x10
    170x10

    Pec Deck
    100x10
    82x10(switched to a different machine)
    89x10

    Single Arm reverse pull downs
    60x10
    60x10
    60x10

    Overhead ext rope
    120x10
    120x10
    120x10

    Close-grip bench
    135x10
    155x10
    175x10

    Str Bar Curls
    65x12
    95x10
    105x8
    125x6

    Incline single db curl
    30x12
    35x10
    40x8
    45x6

    Pyramid Curls
    70x1-10

    Reverse Curl Pyramids
    50x5-1

    neck
    35x10 all 4 ways

    sorry for the late update. went home friday and didnt have a chance to post up. everything was superset pretty much. the triceps were worked as a circuit and the two biceps were done as a superset then the two pyramid sets to finish off the arms for the day.


     


  7. #115
    Mecca V.I.P. PrinceVegeta's Avatar
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    Good session man!!


     


  8. #116
    Mecca V.I.P. Samoan-Z's Avatar
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    Awesome reps on that last set in the bench bro, looking good man real good.


     


  9. #117
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    mondays leg workout
    1/26/09

    Squat
    135x5
    225x5
    300x3
    365x3
    385x3
    405x3
    425x3 (NEW PR)

    BB Lunge (All too light)
    135x10
    155x10
    185x10

    Leg Extensions (maxed out machine)
    160x8
    160x8
    160x8
    160x8

    Leg Press (does not include machine)
    560x8
    650x8
    740x6
    830x6
    900x4

    leg curls
    160x8
    160x8
    180x8
    180x8

    Calves
    360x20
    360x20
    360x20
    360x20

    neck
    45x15 all four ways

    most weight ive done on leg press and squat ever. left the gym feelin really good.


     


  10. #118
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    Tuesday 1/27/09

    Bench
    135x10
    225x6
    300x3
    305x3
    315x3

    Low Cable crossover (superset with high cable)
    80x12
    80x10
    60x10
    70x8 (started too heavy)

    High Cable Crossover
    60x12
    80x10
    100x10
    110x8

    BB Incline
    225x5
    235x5
    245x5

    Rope Pull Downs(superset with triangle pull down)
    100x12
    120x10
    120x10
    130x8

    Triangle Pull Downs
    150x12
    155x10
    155x10
    160x8

    Dip Machine
    150x35
    150x35
    150x31

    Skull Crushers
    80x10
    80x10

    Close Grip right after skull crushers
    80x20
    80x20

    Shrug machine (no straps)
    270x12 seated
    360x12 standing
    360x12 standing

    Front/Side Raises
    30x10
    35x10

    Hammer Curls
    45x10
    55x10
    65x10

    Chin ups
    BWx10
    BWx10

    Neck
    45x15 all 4 ways

    My bench was a little easy. i may have been able to do five or ten pounds more on the last set. For incline that was too light. i could have done twenty more pounds on the last set i think. i dont like going too heavy cause i dont like having a spotter help me. that dip machine was a machine that you sit in and grab the handles and push down like your dipping. we did three sets for as many as you could do to burn the triceps out. worked pretty well.

    i got a question though. today and yesterday doing 3x3 ive done alot more sets to warm up. am i doing it ok or should i cut some warm ups out and just get into the lift sooner. on squat i did alot of sets but it was because i wanted to start at a weight that was heavy enough to push me but not too heavy that i couldnt move up in weight. today on bench i felt i did good but i always have a hard time determining what the weight on my first set should be.


     


  11. #119
    Mecca V.I.P. bambam55's Avatar
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    3x3?? Is this the program thing that you've been doing. If you feel it works for you stick with it, but I would go with more volume. Everybodies different though in how their body responds.


    "Playing Linebacker is as close as you get to being a modern day Gladiator"- Bill Romanowski


  12. #120
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    Really I think you should look at defrancos west side for skinny bastards program. He uses it for tons of guys training for the combine and he preaches on the heavy day to work up to your 3 rep max. So if you felt like you could do more then just keep going up until you cant, that sort of thing.


     


  13. #121
    Mecca V.I.P. Samoan-Z's Avatar
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    Big fucking session man, looks like you closed the gym lol. Great work.


     


  14. #122
    Mecca V.I.P. PrinceVegeta's Avatar
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    Nice sessions man! congrats on the pb!

    My suggestion is to cut a warm up or 2 and go into 3x3 faster! u wont lose strength and 3 warmups are enough..


     


  15. #123
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    1/29/09 Thursday

    Power Clean
    135x8
    135x5
    255x3
    265x3
    285x3

    Rotator Cuff W/ Bar
    45x10
    55x10

    Iso-lateral shoulder press
    180x8
    230x8
    250x8

    Arnolds
    55x10
    60x10
    65x10

    Reverse Flys (standing)
    30x12
    30x12
    30x12

    Lat Raise Machine
    80x12
    90x12
    100x12

    Iso-Lateral Low Row
    180x8
    270x8
    300x8

    Iso-Lateral Wide Pull Downs
    180x10
    270x10
    300x10

    Upright Rows (superset with pull ups)
    95x10
    105x10
    115x10

    Pull-ups
    BWx6
    BWx8
    BWx7

    neck
    55x15 all 4 ways


     


  16. #124
    Mecca V.I.P. PrinceVegeta's Avatar
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    Strong session man! lots of volume combined with lots of wight=/succes!

    Dont forget to eat enough to sustain these workouts big man!


     


  17. #125
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    heres my wednesday log. i put it in bambam's thread by mistake.. classes are takin their toll on me

    1/28/09 Wednesday

    Push Press
    135x10
    245x3
    265x3
    185x5 (hurt my elbow on 265 so i lowered to 225 and it was too much for the elbow)

    Hip Adduction (superset with abduction)
    120x12
    130x12
    140x12

    Abduction
    80x12
    90x12
    100x12

    Front Squat
    225x8
    235x8
    245x8
    265x8

    Glutes
    100x12
    112.5x12
    125x12

    Next three was a circuit again
    Speed Step ups
    BWx40
    BWx40
    BWx40

    Jump Lunges
    10x20
    10x20
    10x20

    Jump Squats
    25x10+1
    25x10+1
    25x10+1

    Speed Squat
    135x30sec-25 reps

    Neck
    55x15 all 4 ways


     


  18. #126
    Mecca V.I.P. PrinceVegeta's Avatar
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    Strong session man! keep up the good work!


     




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