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Thread: Training Log

  1. #426
    Moderator Off Road's Avatar
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    Rows have to be scary
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  2. #427
    Moderator joey54's Avatar
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    A few more weeks and I will have more confidence. The weight is so light, it really can't do anything at this point provided I keep my form correct.

    11/4

    Squats

    Bar x 5 x 2

    105 lbs x 5
    145 lbs x 5
    185 lbs x 5 x 2

    Inclines

    Bar x 5

    70 lbs x 5
    90 lbs x 5
    110 lbs x 5
    125 lbs x 5

    Deads

    165 lbs x 5
    210 lbs x 5
    255 lbs x 5
    300 lbs x 5. Felt like a friggin joke. That is good, but just need to keep it slow

    Decline sit ups. 3 x 15

    15 minutes of stretching.

    Just keep getting work in.


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  3. #428
    Moderator Off Road's Avatar
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    Good to see you slowly returning to normal.
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  4. #429
    Moderator joey54's Avatar
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    Things are starting to fall into place

    11/5

    Squat

    Bar x 5 x 2

    105 lbs x 5
    145 lbs x 5
    185 lbs x 5
    225 lbs x 5
    270 lbs x 3
    185 lbs x 8

    Bench

    Bar x 5

    60 lbs x 5
    80 lbs x 5
    105 lbs x 5
    125 lbs x 5
    150 lbs x 3
    105 lbs x 8

    Rows

    50 lbs x 5
    70 lbs x 5
    90 lbs x 5
    110 lbs x 5
    130 lbs x 3
    Just skipped the set of 8. Not bad though

    Curls

    20 lb barbell x 12 x 3

    Extensions

    40 lb barbell x 10 x 3

    15 minutes of stretching.


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  5. #430
    WBB Team Captain Coke's Avatar
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    Definitely making strides again, looks great.

  6. #431
    Moderator joey54's Avatar
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    Thanks Coke. Leg lifts feel good. Upper body lifts are sketchy right now. Just don't want to over do it, so trying to keep a balance. I have all the time in the world.

    Squat
    Bar x 5 x 2

    105 lbs x 5
    145 lbs x 5
    190 lbs x 5
    230 lbs x 5
    270 lbs x 5

    Bench
    Bar x 5

    60 lbs x 5
    85 lbs x 5
    105 lbs x 5
    130 lbs x 5
    150 lbs x 5

    Rows- Completed the workout

    55 lbs x 5
    70 lbs x 5
    90 lbs x 5
    110 lbs x 5
    130 lbs x 5

    Hypers
    2 x 18 BW

    Decline Situps
    2 x 15, 2 x 12 BW

    15 minutes stretching


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    Just get under the bar!

  7. #432
    WBB Team Captain Coke's Avatar
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    Good deal on being patient bro, like that effort.

  8. #433
    Moderator joey54's Avatar
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    11/11

    Squat
    Bar x 5 x 2

    105 lbs x 5
    145 lbs x 5
    190 lbs x 5 x 2

    Incline
    Bar x 5

    70 lbs x 5
    90 lbs x 5
    110 lbs x 5
    135 lbs x 5

    Deads

    170 lbs x 5
    215 lbs x 5
    260 lbs x 5
    305 lbs x 5

    Decline Sit Ups
    3 x 18, 18, 15

    15 minutes stretching


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    Just get under the bar!

  9. #434
    Moderator Off Road's Avatar
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    How are you figuring out the weights to use right now? Are you using a planned progression to get back to your former weights? Or are you just going by 'feel'?
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  10. #435
    Moderator joey54's Avatar
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    I got the madcow 5x5 spreadsheet. I lowballed what I though my 5 rep max would be and went from there. When I hit a wall, which should take several moths, I'll deload and give it another run.


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  11. #436
    Moderator Off Road's Avatar
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    Sounds like a great plan. You should efinitely be building some momentum. Good luck.
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  12. #437
    Moderator joey54's Avatar
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    Day by day OffRoad for sure. I like squatting 3 x's week and had always wanted to return to it. Just wasn't at a point where I wanted to drop the weights I was using to accomodate. Now I was forced to.

    11/13

    Squat
    Bar x 8, 5

    105 lbs x 5
    145 lbs x 5
    190 lbs x 5
    230 lbs x 5
    275 lbs x 3
    190 lbs x 8

    Bench
    Bar x 5

    60 lbs x 5
    85 lbs x 5
    105 lbs x 5
    130 lbs x 5
    155 lbs x 3
    105 lbs x 8

    Rows

    55 lbs x 5
    70 lbs x 5
    90 lbs x 5
    110 lbs x 5
    135 lbs x 3
    90 lbs x 8

    Barbell Curls
    20 lbs x 15 x 3

    Lying Tricep Extensions
    40 lbs x 12 x 3

    15 minutes stretching


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    Just get under the bar!

  13. #438
    WBB Team Captain Coke's Avatar
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    Ran into an old lifting friend recently, he truly believes and stated to me while taking that the only way to go about it and advance is 3 whole body days a week...thought about you too when he said that, lol - pretty much the way you be doing it for the most part. That is a real nice workout man.

  14. #439
    Moderator joey54's Avatar
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    Your buddy sounds like a smart fella. I am getting antsy with some of these weights, but don't want to push too soon.

    Squat
    Bar x 8, 5

    110 lbs x 5
    150 lbs x 5
    195 lbs x 5
    235 lbs x 5
    275 lbs x 5

    Bench
    Bar x 5

    60 lbs x 5
    85 lbs x 5
    110 lbs x 5
    130 lbs x 5
    155 lbs x 5

    Rows

    55 lbs x 5
    75 lbs x 5
    95 lbs x 5
    115 lbs x 5
    135 lbs x 5

    Hypers
    BW x 20 x 2

    Decline Sit Ups
    15 x 4

    15 minutes of stretching.


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    Just get under the bar!

  15. #440
    Moderator Off Road's Avatar
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    I know using lighter weights, and posting them, all sucks. But stick with the progression and you will be less likely to re-injure yourself. Things seem to be progressing quickly enough. Are you doing any conditioning type stuff?
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  16. #441
    Moderator joey54's Avatar
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    Not at the moment.

    11/18/10
    Squat
    Bar x 8, 5

    110 x 5
    150 x 5
    195 x 5
    195 x 5

    Incline
    Bar x 5

    75 x 5
    95 x 5
    115 x 5
    135 x 5

    Deads

    175 x 5
    220 x 5
    270 x 5
    315 x 5

    Decline Sit Ups
    3 x 18

    15 minutes stretching

    11/20

    Squat
    Bar x 8, 5

    110 x 5
    150 x 5
    195 x 5
    235 x 5
    280 x 3
    195 x 8

    Bench
    Bar x 5

    60 x 5
    85 x 5
    110 x 5
    130 x 5
    160 x 3
    110 x 8

    Rows

    55 x 5
    75 x 5
    95 x 5
    115 x 5
    140 x 3
    95 x 8

    Barbell Curl

    20 x 18 x 3

    Tricep Extensions

    40 x 15 x 3

    15 minutes stretching


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    Just get under the bar!

  17. #442
    WBB Team Captain Coke's Avatar
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    Those sessions look pretty good dude.

  18. #443
    Moderator joey54's Avatar
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    Form is coming along.

    Squat
    Bar x 8, 5

    115 x 5
    155 x 5
    195 x 5
    240 x 5
    280 x 5

    Bench
    Bar x 5

    65 x 5
    85 x 5
    110 x 5
    135 x 5
    160 x 5

    Row

    55 x 5
    75 x 5
    95 x 5
    120 x 5
    140 x 5

    Weighted Hypers
    + 10 behind the neck x 10 x 2

    Weighted decline sit ups
    +10 behind the neck x 10, 10, 8
    1 set of 10 bw

    15 minutes stretching


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    Just get under the bar!

  19. #444
    Moderator Off Road's Avatar
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    Squats are starting to get up there.
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  20. #445
    WBB Team Captain Coke's Avatar
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    Props for stepping to all that and raising up just the same.

  21. #446
    Moderator joey54's Avatar
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    11/24

    Squats
    Bar x 8, 5

    115 x 5
    155 x 5
    195 x 5 x 2

    Incline
    Bar x 5

    75 x 5
    95 x 5
    120 x 5
    140 x 5

    Deads

    180 x 5
    225 x 5
    275 x 5
    325 x 5

    Slight Decline Sit ups
    Bw x 20 x 3

    15 minutes stretching


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  22. #447
    Moderator joey54's Avatar
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    11/26

    Squat
    Bar x 8, 5

    115 x 5
    155 x 5
    195 x 5
    240 x 5
    290 x 3
    195 x 10

    Bench
    Bar x 5

    65x5
    85x5
    110 x 5
    135 x 5
    165 x 3
    110 x 10

    Rows

    55x5
    75 x 5
    95 x 5
    120 x 5
    140 x3
    95 x 10

    Barbell Curl
    20 x 20 x 3

    Lying Tricep Extension
    40 x 18 x 2, 12

    15 minutes of stretching. Turned the sets of 8 into sets of 10 today because they were repeats of the same weight last week.


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    Just get under the bar!

  23. #448
    Moderator Off Road's Avatar
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    Looking good. At what point are you going to switch back to 5/3/1?
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  24. #449
    Moderator joey54's Avatar
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    Maybe April.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  25. #450
    Moderator joey54's Avatar
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    11/29

    Since I got ahead of schedule last week going to stick to MWF for now, since both Christmas and New Year's day are on Saturday anyway.

    Squat
    Bar x 8, 5

    115 x 5
    160 x 5
    200 x 5
    245 x 5
    290 x 5

    Bench
    Bar x 5

    65 x 5
    90 x 5
    115 x 5
    140 x 5
    165 x 5

    Row

    55 x 5
    80 x 5
    100 x 5
    120 x 5
    140 x 5

    Weighted Hypers

    +10 x 12 x 2

    Weighted Decline Sit Ups
    + 10 x 12, 12, 8, 8

    15 minutes stretching
    Last edited by joey54; 11-29-2010 at 06:31 PM.


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