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Thread: Stronger Everyday

  1. #126
    Senior Member ironwill727's Avatar
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    3/23/10 Back/Bis

    T-bar rows-
    135x10,8
    180x6
    225x3
    270x1
    315x6
    325x6 (pr)

    Pullups- wg
    45x6
    50x6

    Db rows-
    170x6
    175x6

    Alt db curls-
    65x6
    70x6

    Pinwheel curls-
    80x6
    85x6

    Rev bb curls-
    155x6

  2. #127
    WBB Team Captain Coke's Avatar
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    Those numbers are big all around bro.

  3. #128
    Senior Member ironwill727's Avatar
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    3/24/10 Delts/Traps

    Log Press (clean 1st)-
    97x10,8
    147x6
    177x3
    207x1
    217x6
    222x5

    Seated bb milt-
    200x6
    205x6
    210x6

    Db side laterals-
    60x6
    65x6

    BB shrugs-
    525x6
    545x6

    Upright rows-
    155x6
    160x6

  4. #129
    Senior Member ironwill727's Avatar
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    3/25/10 Bench

    Cg Bench-
    145x10
    145x8
    195x6
    235x3
    265x1
    285x6
    295x3
    325x3 easy
    350x1 easy
    370x0 lost air
    300x7

    Inc Bench-
    240x5
    250x5
    260x5

    BB rows-
    325x8
    335x8
    345x8

    Pullups (wg)-
    12
    21

    Lying tri bar ext (past head)
    110x8
    115x8
    120x6

    Grippers-
    200x7,8,8

    *Pretty good today. Training ADD is back but still lifted heavy weight for good reps. If I didnt waste my energy or train shoulders yesterday I woulda had a new bench pr.

  5. #130
    Senior Member ironwill727's Avatar
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    3/26/10 DL



    DL-
    145x8
    235x3
    325x3
    375x2
    435x1
    480x5


    Farmers Walks (turn at 50)
    165 (330) x 100ft
    175 (350) x 100ft
    175 (350) x 100ft



    Sled (forward)
    230 x 100ft
    320 x 100ft
    370 x 100ft

    Lying leg raise-
    25x8
    30x8
    30x8

    Crunches (legs up)
    45x15
    45x16
    45x16

    Box Jump-
    3
    3

  6. #131
    Moderator Off Road's Avatar
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    Deadlift, farmers walk, and sled pulls...now THAT'S a workout!!!
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  7. #132
    WBB Team Captain Coke's Avatar
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    Wow man, been going at it everyday.

  8. #133
    Senior Member ironwill727's Avatar
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    Yes it was a workout for sure lol. Yeah I took off yesterday finally and it helped.

  9. #134
    Senior Member ironwill727's Avatar
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    3/38/10 Delts/Traps

    Axle Press (clean 1st)
    70x12,10
    110x6
    150x3
    180x1
    190x6
    195x6
    200x7 (pr)
    http://www.youtube.com/watch?v=hvrIdkNZjTw

    Power Clean-
    195x5
    200x6

    Strict Press-
    195x5 (pr)
    195x5

    BB shrugs-
    555x6
    565x6

    Db side laterals ( 1 arm)
    50x8
    55x8

    *Good productive workout. I was very charged up for it.

  10. #135
    WBB Team Captain Coke's Avatar
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    Impressive effort overall bro.

  11. #136
    Senior Member ironwill727's Avatar
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    Thanks.


    3/29/10 ME SQ/DL

    Squat (hi bar)-
    145x8
    145x6
    215x5
    255x3
    305x3
    345x2
    390x2
    410x2
    http://www.youtube.com/watch?v=qc_IEHpsZm0

    Snatch DL-
    145x5
    235x3
    325x1
    375x3
    415x2
    455x3 (10lb pr)
    475x3 (30lb pr)

    SSQ stepup-
    205x6
    215x6

    GHR-
    12
    2 chain x 12

    Spread Eagle situps-
    90x10
    95x10

    Db side bends-
    165x8
    175x8 (pr)

    Standing bb calf-
    235x20
    255x20

    * I decided I want to be strong again. To be strong one must lift heavy frikken weight!

  12. #137
    WBB Team Captain Coke's Avatar
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    Lifting is great in here dude, props on the new PRs.

  13. #138
    Senior Member ironwill727's Avatar
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    Thanks its time to make PRs the rule not the exception.


    3/30/10 Axle

    Alxe cleans-
    70x5
    110x5
    140x5
    165x5
    185x7 (pr)
    http://www.youtube.com/watch?v=o9w3847JBW4

    Db rows-
    150x5
    175x5
    200x6 (pr)

    Db snatch (thick db)
    65x3
    75x3
    85x5

    Db pinwheel curls-
    65x6
    75x6
    85x6 (pr)

    Finisher
    Sandbag shoulder- 100x10
    BW squat x 20
    Sandbag row-100x10
    Sandbag zercher-100x10
    Plate oh press- 45x15

    *Awesome day today. I met my goal of db rowing my bw x 5+ reps. I am catching up to Kroc lol.

  14. #139
    WBB Team Captain Coke's Avatar
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    Workout looks outstanding!!

  15. #140
    Senior Member ironwill727's Avatar
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    4/1/10 Bench

    Bench-
    145x8,6
    195x5
    235x3
    275x1
    300x1
    315x4

    Inc Cg Bench-
    205x6
    225x6
    245x7 (pr)

    Pullups-
    12
    12
    13

    Elbows out ext-
    55x12
    60x12
    60x12

    Grippers-
    200x8,8,9

    Finisher-
    Bench-200x200 (pr)
    http://www.youtube.com/watch?v=875aXFcD5h0
    Db plate raises- 10x20
    Facepulls- Green x 20

    *My left front delt bothered me again today on benching so I took it easy, but then had the idea to challenge myself and bench bw for reps and I got 200x20 which is a nice pr.

  16. #141
    WBB Team Captain Coke's Avatar
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    Good job man, stellar session.

  17. #142
    Senior Member ironwill727's Avatar
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    It was ok but thanks.


    4/2/10 DL

    DL-
    145x8
    235x5
    325x3
    390x2
    455x1
    505x4
    http://www.youtube.com/watch?v=_qa_1qnYjnU

    Farmers Walks-
    205 (410) x 100ft
    255 (510) x 50ft
    275 (550) x 50ft + hold

    Sled (backwards)
    320x100ft
    410x50ft
    460x50ft
    510x50ft (pr)

    Lying Leg raises-
    30x8
    30x8
    35x7

    Prowler-
    140x 3 x 100ft

    *good overall effort today. I wanted one more rep on the dl but the belt dug into me and I thought I was gonna hurl lol. Farmers and Sled went great Beautiful day outside which made this more fun.

  18. #143
    Moderator Off Road's Avatar
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    Dang dude...repping out 500 on the deads...you are a beast!
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  19. #144
    WBB Team Captain Coke's Avatar
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    Nice and thorough session guy.

  20. #145
    Senior Member ironwill727's Avatar
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    Thanks guys. I wanted 5 at 505 cuz it is a long time goal of mine but I had technical difficulties with the belt digging into me.

  21. #146
    Senior Member ironwill727's Avatar
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    4/4/10 Log/Delts/Traps

    Log-
    107x5
    147x5
    177x3
    207x3
    227x5 (ties pr)

    Power Cleans-
    185x5
    195x5
    205x5

    Strict bb Press-
    145x8
    165x8
    165x8

    BB shrugs-
    415x8
    465x8
    515x9

    Db side laterals-
    40x10
    45x10
    50x10

    BHB shrugs ss face pulls-
    325x15/Green x 15
    335x15/Green x 15
    345x20/Green x 20

    *7 out of 10. Lacked energy today. Probably because of all the garbage I ate this weekend.

  22. #147
    Senior Member ironwill727's Avatar
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    4/4/10 ME Oh

    Strict BB press-
    105x5
    145x5
    175x3
    205x1
    225x1 (pr)
    235x1 (pr)
    http://www.youtube.com/watch?v=s2uKnMzB7Xo

    Push Press-
    245x1
    255x1 (pr)

  23. #148
    Senior Member ironwill727's Avatar
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    4/5/10 Squat

    Squat-
    145x5,5
    215x5
    255x3
    305x2
    355x1
    390x1
    420x1 (goal for day)
    430x1

    Goodmornings-
    255x5
    275x5
    295x5

    GHR-
    10
    2 chain x 10
    2 chain x 12

    Spread Eagle situps-
    100x10
    105x10
    110x9

    DB side bends-
    175x8
    180x8 (pr)

    seated calf-
    90x25
    180x35
    180x35 drop 135 x 50

    BTB wrist-
    145x12
    195x12
    215x12

    * Just minimum effort on squats today not feeling it.


    Later....

    Box Squats-
    255x8x2

    Speed DL-
    295x8x1

    Hill Sprints-
    6 x 25 yard

    1 x 150 yard death sprint

    *I am going to force myself to do some cardio because I am getting larger in the waistline then I would like.

  24. #149
    WBB Team Captain Coke's Avatar
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    The two-a-days are killer, major props!!

  25. #150
    Moderator Off Road's Avatar
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    Nice Squat!
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