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Minchinators Training Log

Minchinator

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I have always thought about posting a log just to see what people thought, good or bad, so here it goes, I'll start with yesterdays.

Sunday 11/12/06 - Back

Weighted Pullups
bw x 10
25 x 8
45 x 6
55 x 6

Partial Deads, lowest hole in the power rack, feet shoulder width
135x10
225x8
315x6
405x5
495x3

T-bar rows
45x10
90x10
180x6
225x5
250x3

Single arm db rows
130 x 5 per arm for 3 sets

Pulldowns
150 x 10
200 x 10
240 x 6

Low pulley rows
140 x 8
240 x 4 (tired, went to the heavy set)
120 x 20

DB Shrugs
120's x 8 for two sets, slow - hold the squeeze, contract down - don't bounce em people! :)
 

Minchinator

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11/13/06, Monday

Should have been an off day, but I did some arms just cause

Standing DB curls/ super setted with pushdowns

20's x 10 per arm
30's x 10 per arm
50's x 5 per arm
65's x 4 per arm

Pushdowns
100 x 10
120 x 10
140 x 10
170 x 8

Barbell curls/ super setted with DB french presses
115 x 5
125 x 3
130 x 4

DB French Press
40's x 6
50's x 6
50's x 6

Rope pushdowns/ super setted with machine preacher curls
90 x 10
100 x 10
110 x 10

Machine preacher curls, did these slow and paused and flexed at top of each rep
50 x 12
70 x 10
70 x 10

Single arm cable extension
40 x 15 each arm
50 x 15 each arm for 2 sets
 

Mango

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Damn buddy nice everything


keep it up

keep posting i like what i see
 

Scoular

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Blast 'em!

Looking forward to seeing results! Should be good...

Good to see another log up and running, thanks.
 

Minchinator

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Here it is, 45 minutes,

Squats - butt to floor
135 x 6
225 x 6
295 x 3
345 x 1
365 x 1
225 x 8

Leg Press
3 45's each side x 8
5 x 6
7 x 6
8 x 3

Stiff Leg Deadlift
135 x 6
275 x 6
325 x 3

Inner Thigh Machine, mainly for stretching
set to position "2", second farthest stretch
3 sets at 100 x 8, pause on each out, then one 15 second stretch hold at farthest position - that fricking hurts!

Let Extensions
170 x 8
260 x 6 (that's the whole stack)
285 x 8 (pin on a plate, I am the one who replaces the cable if it stretches so onbody can tell me not to :))

Lying Leg Curls
130 x 6
155 x 3
170 x 4 (had a spot to lock the last 2 out)
90 x 10

Stretch afterwards, that's all folks
 

Minchinator

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Shoulders today, had to do it at 7am, never at my best that early, especially with my messed up shoulders - oh well.

Behind the neck press on smith machine
25 each side x 10
50 e.s. x 10
65 e.s. x 6
72.5 e.s. x 5

Standing DB Press
40's x 12
50's x 10
60's x 2, had to stop because of a muscle cramp in my right forearm, going on for a while now, twisting the dumbells up sets it off - pisses me off

switched to a machine

Machine Presses - Strive weight stacked machines- nice machines by the way, I only used position 1, if you have used strive you know what I mean

125 x 8
160 x 8
200 x 3
205 x 3

Side DB Raise
35's x 8
50's x 8
55's x 6 + 20's x 25

Rear Delt Machine (reverse pec dec - Flex)
150 x 10
220 (stack) x 8
245 x 6 + 150 x 15

Incline Bench Front Barbell Raise
40 x 15
40 x 15

DB Shrugs
130's x 6
130's x 6

Dip Bar Leg Raises
0 x 20
0 x 20

Rope Crunches
150 x 20

Don't do a lot of abs right now, do Pilates a couple times a week that pretty much fries them good enough for now. If you have never tried it or think it's for girls, think again, it will make you cry and shake - promise.
 

Hypocrisy86

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Good WOs man!
I to got that shoulder problem, but the more i push the DB up for presses
My left Shoulder pops loose. and hangs.. so i pop it back in.

Keep up the good work!
 

Minchinator

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Hypocrisy86 said:
Good WOs man!
I to got that shoulder problem, but the more i push the DB up for presses
My left Shoulder pops loose. and hangs.. so i pop it back in.

Keep up the good work!

My left one rolls out bad on heavy rear delt flys, I have to shrug it back in after about every 2 reps, it does not completely roll out just starts to, but it sucks!
 

Minchinator

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Scoular said:
That's good to hear and very believable.

Done any contests? As a natty myself would be good to learn from you a bit.


I have done one, last May, I plan on doing two more this year. One at the end of April and one at the start of May. Judging by your legs I am the one that needs to learn a bit - I have sucky seperation.
 

Scoular

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Minchinator said:
I have done one, last May, I plan on doing two more this year. One at the end of April and one at the start of May. Judging by your legs I am the one that needs to learn a bit - I have sucky seperation.

Ok good to hear your a competitor. Let us know more details when your contests get closer.

You have any pictures from your show last May 2006?
 

Minchinator

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Short session today, mainly just wanted to do some full deads because I had not done them in a while after a little back problem followed by a little knee problem, here you go,

Deadlift, wide stance, not sumo
135 x 8
225 x 6
315 x 6
405 x 8
was going to go to 455 but I could feel that little twinge in my knee so I decided to be smart about it, oh well

The rest of the workout was just kinda for fun, no reasoning behind any of it.

Pulldowns
120 x 15
150 x 15
180 x 12
230 x 4

Low Pulley Rows
140 x 15
185 x 6
230 x 4
260 x 3 + 110 x 15

Barbell Rows
205 x 3
255 x 3

Seated Calf Raise
90 x 12
180 x 8

That's it, the deads felt pretty good except for the little twinge in that knee, but I think it is good enough to start working the weights back up, I'll see, and so long as I keep the log up, so will you :)
 

MaKaVeLi

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nice work on the deads man, the rest of the "fun" session looks a little random lol but at least there was some good work on the pulldowns and pully rows
 

Minchinator

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MaKaVeLi said:
nice work on the deads man, the rest of the "fun" session looks a little random lol but at least there was some good work on the pulldowns and pully rows

Yea, very random. Should have been an off day, because I worked out on what should have been my last off day, oh well, going out of town this Sunday so I have to make the most of my time.
 

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