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    Tonights workout. Thursday - NIC / Compounds ...

    Tonights workout.

    Thursday - NIC / Compounds

    Squats
    135x5
    185x5
    205x3
    225x5
    225x5
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    Todays workout after work. Wednesday - 1 Mi...

    Todays workout after work.

    Wednesday - 1 Mi total 1:1's - Push/Sit

    Run outside - 35*
    Run 1 - .5 Mi @ 3:19
    Rest - 3:19
    Run 2 - .5 Mi @ 4:00
    Rest - Walk back to house
    Total - 1 Mi @ 7:19
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    Tonight's workout. Tuesday - NIC 20 /...

    Tonight's workout.

    Tuesday - NIC 20 / Compounds

    Bench
    135x10
    185x5
    195x5
    135x20
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    Monday - 2 Miles / P/S 1.8 Mile Run - Outside...

    Monday - 2 Miles / P/S

    1.8 Mile Run - Outside - 40*
    16:15 - (9:01 pace)

    Situp/Pushup Rotation

    Set 1 - S25/P25
    Set 2 - 25/25
    Set 3 - 25/25
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    Definitely man. The place I was at was usually...

    Definitely man. The place I was at was usually always pretty full. It had 4 power racks and tons of DB's but the racks were almost always full unless you came in at weird hours and rushed yourself...
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    Tonights lift in new gym. BB Bench 135x10...

    Tonights lift in new gym.

    BB Bench
    135x10
    185x10
    185x10

    Chins
    WG x10
    CG x10
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    Did a mile run outside yesterday. Untimed. A...

    Did a mile run outside yesterday. Untimed. A bit of DOMS today.
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    Workout yesterday... Did a 3-way SuperSet...

    Workout yesterday...

    Did a 3-way SuperSet rotation with about 90 sec of rest at the end of each cycle. 10 rounds.

    Chins
    1. WG x5
    2. WG x5
    3. WG x5
    4. UW x5
    5. UW x5
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    Thanks mate. I know I'll have to run enough to...

    Thanks mate. I know I'll have to run enough to nail down form and keep joints used to impact. Just thinking of ways to increase capacity without making my legs repeat the same f***ing movement 10...
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    YOu do some gross chit in here dude. Tell me - I...

    YOu do some gross chit in here dude. Tell me - I know Xfit does a bit of running. Do you think the non-running type of chit like all the AMRAP HIIT type of stuff gets you in shape for running? AKA...
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    Lawl, it almost did. It was the worst I felt...

    Lawl, it almost did. It was the worst I felt after squatting in a while. Had to go down to the floor.

    Killx - Heh. They basically are, I guess. They are my punishment for getting out of shape....
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    UH BB Row 115x12 125x10 125x10 Pushups x39...

    UH BB Row
    115x12
    125x10
    125x10

    Pushups
    x39
    x25
    x20
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    Good work today. Hammer Flat Bench 140x10...

    Good work today.

    Hammer Flat Bench
    140x10
    160x10
    180x10

    Hammer Hi Row
    140x12
    160x10
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    Every time I get back into lifting I usually...

    Every time I get back into lifting I usually squat like this. The original idea was from the programme called "Super Squats" which involves squat workouts focused on 1 set of 20 reps. Increase 5-10...
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    Yesterdays lift Chins Neutral WG x10 WG x10...

    Yesterdays lift

    Chins
    Neutral WG x10
    WG x10
    CG Neutral x7 (fail)
    CG Angles x5 (fail)

    Decline Flyes
    35x10
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    Nice to see you still around bruddah! Session...

    Nice to see you still around bruddah!

    Session tonight

    WG Chins
    x10
    x10
    x10
    x4
    = 34 (+3 r)
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    A couple of pics ...

    A couple of pics

    http://img.photobucket.com/albums/v626/jediman/IMG_20140202_141720_421-1_zps7a3753b4.jpg

    http://img.photobucket.com/albums/v626/jediman/IMG_20140202_141928_391_zpsce6b69c3.jpg
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    Hope all my brothas are still doing good here. I...

    Hope all my brothas are still doing good here. I am slowly getting back into it for the 20th time in my life. Some current PRs.

    Squat 185x20

    1 Mile 7:15

    1.5 mile 11:10

    Flat DB Press
    70...
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    Pro Journal - #BeastMode as usual, sonny!

    #BeastMode as usual, sonny!
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    I says, quit bein' fat and lazy, killx.

    I says, quit bein' fat and lazy, killx.
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