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Thread: Training Log

  1. #501
    Moderator Off Road's Avatar
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    It'll come joey. Just be patient. You're coming back nicely and will probably end up a lot stronger than when you got hurt.
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  2. #502
    WBB Team Captain Coke's Avatar
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    Time is the key dude, you are doing the right thing without trying to go overboard.

  3. #503
    Moderator joey54's Avatar
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    You guys are right. I am hoping by March it is back to 100%, but that is wishful thinking. Right now it is not bad, but I can't do more than 1 chin without it really hurting.

    1/16

    Squat
    Bar x 8, 5

    125 x 5
    175 x 5
    220 x 5
    265 x 5
    315 x 5

    Bench

    70 x 5
    95 x 5
    125 x 5
    150 x 5
    175 x 5

    Row

    65 x 5
    85 x 5
    110 x 5
    135 x 5
    155 x 5

    Weighted Hypers

    +10 x 15, 12

    Decline Situps

    + 5 x 12, 12, 10, 10

    15 minutes stretching


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    Just get under the bar!

  4. #504
    WBB Team Captain Coke's Avatar
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    Solid numbers everywhere dude.

  5. #505
    Moderator joey54's Avatar
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    1/18

    Squats
    Bar x 8, 5

    125 x 5
    175 x 5
    225 x 5 x 2. Was 220, but another guy was squatting and was easier to just go 2 plates. Everything moved fast.

    Inclines

    80 x 5
    105 x 5
    125 x 5
    145 x 5

    Deads

    200 x 5
    255 x 5
    315 x 5
    365 x 5

    Decline Situps

    BW x 18, 18, 12

    15 minutes stretching


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

    Just get under the bar!

  6. #506
    Moderator Off Road's Avatar
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    Your chin-ups might be painfully slow, but the biggies (squat and dead) are going really well.
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  7. #507
    Moderator joey54's Avatar
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    1/20/11

    Squats

    Bar x 8, 5

    125 x 5
    175 x 5
    220 x 5
    265 x 5
    320 x 3
    225 x 8

    Bench
    Bar x 5

    70 x 5
    95 x 5
    125 x 5
    150 x 5
    180 x 3
    125 x 8

    Row

    65 x 5
    85 x 5
    110 x 5
    135 x 5
    160 x 3
    110 x 8

    Dips

    BW x 10

    BB Curls

    40 x 12 x 3

    BB Extensions

    60 x 12 x 3

    15 minutes stretching


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

    Just get under the bar!

  8. #508
    WBB Team Captain Coke's Avatar
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    Fine training man, looking solid.

  9. #509
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by Off Road View Post
    Your chin-ups might be painfully slow, but the biggies (squat and dead) are going really well.
    Second that mate good stuff in here.
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  10. #510
    Moderator joey54's Avatar
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    Thanks guys. Back with my usual training partner today. First time lifting together since the end of the summer. At a new gym, which seems ok. We aren't at the powerlifting gym in Harrisburg anymore, but this one will be just fine.

    1/23/10

    Squats
    Bar x 8,5

    130 x 5
    175 x 5
    225 x 5
    275 x 5
    320 x 5

    Bench
    Bar x 5

    70 x 5
    100 x 5
    125 x 5
    155 x 5
    180 x 5

    Row

    65 x 5
    90 x 5
    115 x 5
    135 x 5
    160 x 5

    Weighted Hypers
    + 10 x 15 x 2

    Decline Situps- Much steeper decline

    +5 x 12, 12, 8, 6

    15 minutes stretching


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

    Just get under the bar!

  11. #511
    Moderator joey54's Avatar
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    Quote Originally Posted by Kiff View Post
    Second that mate good stuff in here.
    Thanks, but I am listing my weights in lbs, not kgs so they aren't all that much at this time.


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

    Just get under the bar!

  12. #512
    WBB Team Captain Coke's Avatar
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    Wish you guys good luck at your new training facility.

  13. #513
    Moderator joey54's Avatar
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    Appreciate the well wishes. It is going to work out well. Doesn't have quite the atmosphere of the powerlifting gym, but there are positives as well.

    1/25/11

    Squat
    Bar x 8, 5

    130 x 5
    175 x 5
    225 x 5 x 2

    Incline
    Bar x 5

    85 x 5
    105 x 5
    130 x 5
    150 x 5

    Deads

    205 x 5
    265 x 5
    320 x 5
    375 x 5

    Decline situps
    BW x 15. Again, a steeper decline now

    stretch for about 10 minutes tonight.


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

    Just get under the bar!

  14. #514
    Rory Parker Behemoth's Avatar
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    Joey, I like the simplicity of your workouts. How often do you train each muscle? Is it a structured every X-amount of days or instinctual?
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

    "You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott



    I'd rather Situation be a member of this board. -Joey54

  15. #515
    Moderator Off Road's Avatar
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    How's the deadlifts feeling on the bicep?
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  16. #516
    Moderator joey54's Avatar
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    Quote Originally Posted by Behemoth View Post
    Joey, I like the simplicity of your workouts. How often do you train each muscle? Is it a structured every X-amount of days or instinctual?
    I am following what I understand to be the madcow intermediate 5x5 routine. I do Sunday, Tuesday, Thursday. Sunday is 5x5 of Squats, bb bench, and rows. Sets ramped to a top weight. 2 sets of weighted hypers and 4 sets of weight sit ups which I do with a decline bench. Tuesdays is 4 sets of 5 with squat, incline, and deadlifts. Squats are lighter than Sunday. Incline and deads are ramped. Friday is Squats, Bench, and Rows again. 4 sets of 5, a set of 3, and a set of 8 with set #3's weight. Then dips, bb curls, and bb tricep extensions. Weekly progression is the theme. I started very light post injury to allow a 6 month period to hopefully return to my pre-injury strength levels.

    So pretty much each muscle winds up getting hit in some way 3 times per week right now.


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

    Just get under the bar!

  17. #517
    Moderator joey54's Avatar
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    Quote Originally Posted by Off Road View Post
    How's the deadlifts feeling on the bicep?
    Light.


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

    Just get under the bar!

  18. #518
    Rory Parker Behemoth's Avatar
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    Injury I presume was a bicep? torn? strained?
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

    "You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott



    I'd rather Situation be a member of this board. -Joey54

  19. #519
    Moderator joey54's Avatar
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    Tore my left bicep on 9/12/10. Complete distal bicep tear. Re-attachment surgery was done 9/16/10. Occured playing flag football a day after a powerlifting meet.


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

    Just get under the bar!

  20. #520
    Moderator joey54's Avatar
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    1/27/11

    Squat
    Bar x 8, 5

    130 x 5
    175 x 5
    225 x 5
    275 x 5
    330 x 3
    225 x 8

    Bench
    Bar x 5

    70 x 5
    100 x 5
    125 x 5
    155 x 5
    185 x 3
    125 x 8

    Row

    65 x 5
    90 x 5
    115 x 5
    135 x 5
    165 x 3
    115 x 8

    Dips
    BW x 12, 9, 8

    BB Curls
    50 x 8 x 3

    BB Tricep Extensions
    70 x 8 x 3

    15 minutes stretching


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

    Just get under the bar!

  21. #521
    WBB Team Captain Coke's Avatar
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    Like the strategy, raising up in a smart gradual way - can't go wrong bro.

  22. #522
    Moderator joey54's Avatar
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    1/31/11

    I have the weights planned out Coke, all I have to do is lift them.

    Squat
    Bar x 8, 5

    130 x 5
    180 x 5
    230 x 5
    280 x 5
    330 x 5

    Bench
    Bar x 5

    75 x 5
    100 x 5
    130 x 5
    155 x 5
    185 x 5

    Row

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

    Weighted Hypers
    + 10 x 18, 12

    Weighted decline Sit Ups
    + 5 x 12, 12, 10 , 8

    15 minutes stretching


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

    Just get under the bar!

  23. #523
    Moderator joey54's Avatar
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    2/1/11

    Squat
    Bar x 8, 5

    130 x 5
    180 x 5
    230 x 5 x 2

    Incline
    Bar x 5

    85 x 5
    110 x 5
    130 x 5
    155 x 5

    Deads

    210 x 5
    270 x 5
    325 x 5
    385 x 5

    Decline Sit Ups
    3 x 18, 18, 12

    Stretch 15 minutes


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

    Just get under the bar!

  24. #524
    WBB Team Captain Coke's Avatar
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    Those are nice workouts guy.

  25. #525
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by joey54 View Post
    1/31/11

    I have the weights planned out Coke, all I have to do is lift them.
    You will get them mate!
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

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