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dbcb314
02-07-2009, 07:41 PM
Friday, February 6

Concentric Bench Press, .5-1 inch off chest
45x15x2
135x8x2
185x5
225x5
275x1
315x1
345x0
335x0
245x5x3
245x8

-- Can't believe I missed both 345 and 335. Got it off the pins, couldn't finish the lift

Paused CGBP
45x10
135x5
245x5x3

Seated Hammer Curls
3x10

Rope Cable Ext
3x20

dbcb314
02-08-2009, 11:30 AM
Sunday, February 8

Cardio
40 minutes on the treadmill, fasted

dbcb314
02-08-2009, 05:26 PM
Sunday, February 8

Squats
45x10x2
135x5x2
185x5
[add belt]
225x3
275x2
315x1
365x1
[add knee wraps]
405x3x3
405x6 (video later)

-- free squatting is slowly getting stronger since ****ing up my back. each set felt better than the previous.

Close Stance Leg Press
540x12x3

-- first time able to do these since ****ing up my back.

Decline Abs
3x12

TKE
2x20

Machine Back Ext
3x15

ZenMonkey
02-08-2009, 06:06 PM
Looking really strong, bro! Nice work

dbcb314
02-09-2009, 09:40 AM
Looking really strong, bro! Nice work


still trying to regain strength, but thanks

dbcb314
02-09-2009, 09:40 AM
Monday, February 9

Cardio
40 minutes on the treadmill, fasted

dbcb314
02-10-2009, 06:08 PM
Tuesday, February 10

3 Board Bench Press
45x10
135x8
185x5
225x3
[add board]
225x3
275x1
315x5x3

Seated Military Press
45x10
135x5
185x5x3

JM Press
45x10
155x8x3

DB Flyes
2x12


-- Seemed to have pulled or strained my left pec sometime today. Probably didn't warm up well enough. The gym is so crowded that I have to grab a bench when I can or I will be stuck there for hours. Sucks, but that is what I have to deal with until the New Years people leave.

dbcb314
02-11-2009, 09:40 AM
Wednesday, February 11

Cardio
30 minutes on treadmill, inclined, fasted

dbcb314
02-11-2009, 07:15 PM
Wednesday, February 11

Chest Supported Row
45x10x3
90x5x2
135x1
[add straps]
205x5 PR
175x8

Chin Ups
BWx5x2
BW+70x7
BWx15x2
BWx10 (close grip, hands together)

Zercher Squats Off Pins (3 pin)
45x5
[add knee sleeves]
135x1
[add belt]
225x1
315x1 PR (vid later)
225x10

Straight Arm Pull Downs
2x15

dbcb314
02-11-2009, 09:35 PM
Squat video from the other day... 405x6

http://www.youtube.com/watch?v=SlFox-5f1hg

dbcb314
02-13-2009, 09:05 AM
Friday, February 13

Cardio
30 minutes on treadmill, incline, fasted

dbcb314
02-14-2009, 02:29 PM
Saturday, February 14

Bench Press+ dbled#1
45x10x2
135x5
135x3
185x1x2
225x1x2
[add wrist wraps]
255x1
290x1 PR
300x1 PR
[wrist wraps off]
225x5x2
205x5x2

Chaos Bench Press
[50lbs hanging]
135x5x2
[70lbs hanging]
135x5x2
135x8

Seated Hammer Curls
3x10

Cable Rope Ext
3x20

dbcb314
02-15-2009, 11:12 AM
Sunday, February15

Cardio

30 minutes, treadmill, fasted

dbcb314
02-15-2009, 11:13 AM
Zercher Squat off Pins 315x1

http://www.youtube.com/watch?v=TgpNWMOJUJs

dbcb314
02-15-2009, 01:50 PM
Sunday, February 15


I seemed to have caught whatever my gf had last week. First time I have been sick in over a year. Damn. Anyway, no way I could do a leg workout today... I would **** myself

dbcb314
02-17-2009, 06:46 PM
Decided to Deload this week due to getting sick. I feel fine now, but seems like a good time for one

Tuesday, February 17

Bench Press
45x10x4
135x8
185x7
225x3
275x1
315x1

3 Board Bench Press
315x5

DB Flyes
2x12

Front Raises
1x15

Side Raises
1x15

Cable Ext- Straight Bar
3x15

dbcb314
02-23-2009, 09:36 AM
Sunday, February 22

Squats
45x10x2
[add knee sleeves]
135x5
135x3
185x3
[add belt]
225x3
275x1
315x1
365x1
405x1x2
405x5

Leg Press
540x12
630x12
720x12

45* Back Ext
3x12

Decline Abs
3x10

Single Leg Ext
3x20

dbcb314
02-23-2009, 01:08 PM
405x5 raw video

http://www.youtube.com/watch?v=6Cc15swVR7o

Pete22
02-23-2009, 01:32 PM
Nice squatting there man.

dbcb314
02-24-2009, 06:47 PM
Monday, February 23

Cardio
40 minutes on treadmill, fasted

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Tuesday, February 24

3-Board Bench Press
45x10x5
135x8
135x5
185x5
225x3
[add 3 board]
225x3
275x1
315x5x2
325x5

Seated Military Press
45x8
135x5
185x5x4

Machine Flyes
2x12

JM Press
45x10
155x8x3
45x20

dbcb314
02-25-2009, 08:27 PM
Tuesday, February 24

Cardio

40 minute walk, treadmill

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Wednesday, February 25

Cardio
40 minute walk, treadmill, fasted

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Wednesday, February 25

Hammer Strength Iso High Row
45x10x3
90x5x2
135x1
[add straps]
185x7
165x10

Pull Ups
BWx5x2
BW+45x5x3

Chin Ups- Hands Touching
BWx10x2

Conv Rack Pull- Below Knee
135x5
[add belt]
225x3
[add straps]
315x3
425x3

Straight Arm Pull Downs
3x15

dbcb314
02-28-2009, 10:50 AM
Friday, February 27

Incline Bench Press
45x10x4
135x8
185x5
225x3
245x1
274x1
295x1
225x5x3
225x8

- this sucked. bench kept sliding

Paused Close Grip Bench Press
135x5
225x5
245x5
265x5

Seated Hammer Curls
3x10

V-bar Cable Ext
3x20

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Saturday, February 28

Cardio
30 minutes on treadmill, fasted