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Thread: Journal

  1. #1
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    Journal

    DE Bench
    155 x 3 x 8

    Singles
    315 x 1
    335 x 0

    Rack Lockouts
    325 x 4
    375 x 4
    395 x 4
    405 x 4

    Rows
    235 x 4
    255 x 4
    275 x 4
    275 x 4
    Last edited by 6_PlAtE_TrApZ; 07-17-2008 at 09:40 AM.

  2. #2
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    ME Squat

    Chain Suspended GM's (Cambered Bar)
    245 x 3
    295 x 0
    245 x 3
    245 x 3

    GHR's
    BW x 8 x 3

    Pull Throughs
    90 x 12 x 3

    Ab Strap Pulldowns
    45 x 15 x 3

  3. #3
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    ME Squat Day Accessory Exercises
    • Band GM's
    • Seated GM's
    • GHR's
    • Pull-Throughs


    DE Squat Day Accessory Exercises
    • SLDL
    • Sumo SLDL
    • RDL


    ME Bench Day Accessory Exercises
    Back
    • Pulldowns
    • T-Bar Rows

    Triceps
    • Skullcrushers
    • Pushdowns

    Shoulders
    • Lateral Raises
    • Bradford Press
    • DB Press
    • Face Pulls

    DE Bench Day Accessory Exercises
    Back
    • Rows
    • T-Bar Rows
    • Pullups

    Triceps
    • Rack Lockouts
    • 4-5 Board Press
    • CGBP

    Shoulders
    • DB Press
    • Lateral Raises
    • Face Pulls

  4. #4
    Bad Attitude Gym AdamBAG's Avatar
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    Location
    Dallas, Texas
    Posts
    986
    I knew you were lurking somewhere!!!!!

  5. #5
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    Quote Originally Posted by AdamBAG View Post
    I knew you were lurking somewhere!!!!!





    I needed a place to keep track without having to look back through pages and pages of no workouts.

  6. #6
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    ME Bench

    CGBP
    255 x 3
    275 x 3
    265 x 3

    Wide-Grip Lat Pulldowns (Rotator Bar)
    3 x 10

    Bradford Press
    105 x 10,10 (front, back) x 3

    Band Triceps Pushdowns (Monster Mini)
    3 x 20

    Shoulder Prehab
    Dislocates - 2 x 15
    Band External Rotations - 2 x 15

  7. #7
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    DE Squat

    Box Squats
    185 + doubled minis x 3 x 8

    RDL's
    245 x 8
    265 x 8
    285 x 8

    Band Ab Crunches
    Light band (purple) x 20 x 3

    Hammer Curls
    95 x 12 x 2

  8. #8
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    DE Bench

    Speed Bench Press
    175 + doubled minis x 3 x 8

    Wide, Hammer Grip Pulldowns (Fat Bar)
    190 x 10 x 3

    JM Press/CGBP Hybrid
    205 x 6
    215 x 6
    225 x 4

    Band Pull-Aparts
    Light band x 12 x 3

    Band Lateral Raises
    Monster-minis x 12 x 2

  9. #9
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    ME Deadlift

    Deadlift
    425 x 1
    *suit*
    475 x 1
    535 x 0

    GHR's
    BW x 8 x 4

    Landmines
    50 x 8 (ea. side) x 3

    Allen Core Wheel
    12 yds, down & back x 2
    Last edited by 6_PlAtE_TrApZ; 07-21-2008 at 07:05 AM.

  10. #10
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    ME Bench

    2-Board Press
    305 x 3
    325 x 3
    335 x 2
    315 x 3

    Reverse-Grip Pulldowns
    190 x 10 x 3

    Band Triceps Pushdowns
    Monster-Mini x 10 x 3

    Band External Rotations
    Mini x 12 x 3

    Band Pull-Aparts
    Light x 12 x 2

  11. #11
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    DE Squat

    Box Squats
    195 + monster mini's x 3 x 8

    Sumo SLDL
    415 x 3
    435 x 3
    435 x 3
    435 x 3

    GHR's (wide foot placement)
    BW x 8 x 3

    Ab Strap Pulldowns
    60 x 15 x 3

  12. #12
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    DE Bench

    DE Bench Press
    195 + doubled mini's x 3 x 8

    Wide Grip Pulldowns (rotator bar)
    3 x 10

    Band Pushdowns (monster mini)
    2 x 20
    1 x 15

    Band Lateral Raises (mini)
    3 x 12

    Shoudler Dislocates
    1 x 20

  13. #13
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    ME Squat

    Squats
    395 x 1
    *add suit*
    395 x 1
    415 x 1
    435 x 1
    *add knee wraps*
    455 x 1
    *straps down*
    325 x 6
    325 x 6

    GHR's
    BW x 10 x 3

    Spud Strap Ab Pulldowns
    3 x 20

  14. #14
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    GPP

    Sled - 160 lbs.
    - Down & Up x 6 - 300 total yds.
    - Rest
    - Down & Up x 5 - 250 total yds.


    Allen Core Wheel
    - Down & Back x 2

  15. #15
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    ME Bench

    Bench Press
    295 x 2
    305 x 1
    *add shirt*
    305 x 1
    335 x 0

    3-Board Press
    335 x 3
    345 x 2
    355 x 1
    365 x 0
    305 x 5

    Standing DB Shoulder Press
    55's x 15
    55's x 12
    55's x 12

  16. #16
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    RE Bench

    Bench Press
    225 x 6
    245 x 6
    265 x 6
    275 x 6

    Rows
    235 x 6
    245 x 6
    255 x 6
    255 x 6

    High Incline DB Press
    75's x 12 x 3

    Skullcrushers
    115 x 8 x 3

  17. #17
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    ME Squat

    Squats w/Preds
    435 x 1
    465 x 1
    485 x 1

  18. #18
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    ME Bench

    1-Board Press
    295 x 2
    305 x 2
    315 x 2
    325 x 2

    WG Pulldowns w/Rotator Bar
    190 x 12 x 3

    Rope Pushdowns
    55 x 15 x 3

    Fat Bar Preacher Curls
    60 x 12
    70 x 12
    70 x 12

    Band Ab Crunches on GHR
    Purple x 20 x 3

  19. #19
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    DE Deadlift

    Speed Pulls
    315 x 1 x 10

    Cambered Bar Good Mornings
    215 x 6
    235 x 6
    255 x 6
    255 x 6

    GHR's w/band
    Monster-mini x 8 x 3

    Allen Core Wheel
    10 yds. forward, 10 yds. backward x 3

  20. #20
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    RE Bench

    Bench Press
    235 x 6
    255 x 6
    285 x 6
    285 x 5

    Wide Hammer Grip Fat Bar Pulldowns
    190 x 12 x 3
    Supersetted with:
    Standing DB OH Press
    55's x 17
    55's x 17
    55's x 16

    Band Triceps Pushdowns
    Monster-mini x 15 x 3
    Last edited by 6_PlAtE_TrApZ; 08-25-2008 at 07:27 AM.

  21. #21
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    ME Deadlift

    Deadlift
    425 x 1
    475 x 1
    *add suit*
    505 x 1
    535 x 1

    GHR's w/Bands - wide foot placement
    Monster-mini x 8 x 3

    Band Good Mornings
    Strong (Green), Choked x 12 x 3

    Allen Core Wheel
    10 yds. down, 10 yds. back x 3

  22. #22
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    ME Bench

    2-Board Press
    315 x 2
    345 x 2
    355 x 1

    Close-Grip Fat Bar Pulldowns
    190 x 10 x 3

    Kaz Press
    235 x 6
    215 x 6
    215 x 6

  23. #23
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    DE Squat

    Box Squats
    245 x 2 x 8

    Cambered Bar GM's
    215 x 8
    235 x 8
    255 x 8

    GHR's
    Monster-mini (choked) x 8 x 3

    Spud Abs
    65 x 15 x 3

  24. #24
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    RE Bench

    Bench Press
    235 x 6
    255 x 8
    285 x 7
    285 x 6

    Low Cable Rows
    190 x 12
    190 x 12
    190 x 12
    Supersetted with:
    Standing DB Shoulder Press
    55's x 20
    55's x 18
    55's x 16

    DB Floor Press
    90's x 10
    100's x 10
    100's x 8

    *WO was done on 8/24

  25. #25
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    ME Squat*

    Box Squats - 13 in.
    315 x 2
    *add Predator briefs*
    365 x 1
    405 x 1
    435 x 1


    * 8-26-08
    Last edited by 6_PlAtE_TrApZ; 09-04-2008 at 07:29 AM.

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