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Thread: Pirates Training Log

  1. #351
    Senior Member 44pirate's Avatar
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    Took a week off felt beat up.
    Starting a 12 week cycle with 3 4wk minicycles.


    8/6/12 REVERSE LT BAND bench
    4:17:36 PM 135 x 15
    4:35:58 PM 225 x 10
    4:36:05 PM 275 x 10
    4:36:13 PM 315 x 5
    4:36:18 PM 350 x 5
    4:43:30 PM 380 x 3
    4:49:31 PM 410 x 3
    4:57:46 PM 440 x 3

    8/6/12 Floor Tris
    5:07:56 PM 50 x 15
    5:10:45 PM 60 x 15
    5:13:33 PM 70 x 15

    8/6/12 Lateral Raises Bent
    5:15:02 PM 20 x 15
    5:18:44 PM 25 x 15
    5:21:28 PM 30 x 15

    8/6/12 Dumbbell Row
    5:24:42 PM 80 x 15
    5:29:41 PM 100 x 15
    5:33:18 PM 120 x 15

    8/6/12 Hammer Curls
    5:35:29 PM 20 x 15
    5:37:37 PM 25 x 15
    5:39:12 PM 30 x 15
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  2. #352
    Senior Member 44pirate's Avatar
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    8/7/12 Leg Press
    4:42:14 PM 200 x 10
    4:44:33 PM 290 x 10
    4:46:56 PM 470 x 10
    4:50:18 PM 650 x 10
    4:56:54 PM 740 x 10

    8/7/12 SS Box Squat
    4:59:33 PM 65 x 10
    5:00:53 PM 155 x 6
    5:06:10 PM 205 x 6
    5:21:55 PM 245 x 2
    5:22:00 PM 245 x 2
    5:22:04 PM 245 x 2
    5:22:07 PM 245 x 2
    5:22:11 PM 245 x 2
    5:22:14 PM 245 x 2
    5:22:18 PM 245 x 2
    5:25:37 PM 245 x 2
    5:25:41 PM 245 x 2
    5:25:45 PM 245 x 2
    5:25:52 PM 245 x 2
    5:26:02 PM 245 x 2

    8/7/12 Deadlift
    5:36:16 PM 135 x 10
    5:46:06 PM 225 x 6
    5:46:08 PM 275 x 2
    5:46:09 PM 275 x 2
    5:46:10 PM 275 x 2
    5:46:12 PM 275 x 2
    5:46:13 PM 275 x 2
    5:46:15 PM 275 x 2

    8/7/12 Pullthrews
    5:50:34 PM 60 x 10
    5:52:16 PM 80 x 10
    5:54:07 PM 100 x 10
    5:56:51 PM 120 x 10

    8/7/12 Leg Extentions
    6:00:06 PM 135 x 10
    6:02:00 PM 165 x 10
    6:02:03 PM 195 x 10
    6:05:55 PM 225 x 10
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  3. #353
    Senior Member 44pirate's Avatar
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    8/9/12 DE Chest
    3:16:31 PM 45 x 25
    3:16:33 PM 95 x 15
    3:16:35 PM 135 x 15
    3:19:05 PM 185 x 3
    3:19:08 PM 185 x 3
    3:20:25 PM 185 x 3
    3:22:37 PM 205 x 3
    3:25:52 PM 205 x 3
    3:26:49 PM 205 x 3
    3:28:47 PM 225 x 3
    3:30:25 PM 225 x 3
    3:31:42 PM 225 x 3

    8/9/12 Floor Tris
    3:36:18 PM 50 x 10
    3:46:37 PM 70 x 8
    3:46:42 PM 80 x 8
    3:50:47 PM 90 x 8

    8/9/12 Bar Press
    4:00:41 PM 45 x 15 Seated pin press
    4:00:44 PM 95 x 10
    4:01:01 PM 135 x 10
    4:04:41 PM 185 x 8
    4:11:18 PM 225 x 8

    8/9/12 Dumbbell Row
    4:21:57 PM 100 x 10
    4:22:05 PM 120 x 10
    4:31:34 PM 140 x 10
    4:31:38 PM 160 x 10

    8/9/12 Hammer Curls
    4:32:41 PM 25 x 10
    4:34:50 PM 30 x 10
    4:36:26 PM 35 x 10
    4:38:49 PM 40 x 10
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  4. #354
    Senior Member 44pirate's Avatar
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    10/12 Good Morning
    6:05:39 PM 65 x 10 Seated with SSB
    6:08:20 PM 115 x 10
    6:11:20 PM 155 x 8
    6:16:00 PM 205 x 6
    6:19:10 PM 255 x 6
    6:26:44 PM 305 x 5

    8/10/12 Zercher Dl
    6:26:48 PM 135 x 6
    6:29:12 PM 225 x 5
    6:32:47 PM 275 x 5
    6:37:22 PM 305 x 5

    8/10/12 Leg Extentions
    6:45:07 PM 135 x 10
    6:46:06 PM 165 x 10
    6:47:13 PM 195 x 10
    6:48:42 PM 225 x 10

    8/10/12 Hip Abductor
    6:50:45 PM 100 x 15
    6:51:43 PM 130 x 15
    6:52:49 PM 170 x 15
    6:53:53 PM 210 x 15
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  5. #355
    Senior Member 44pirate's Avatar
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    8/13/12 REVERSE BAND BENCH
    4:19:07 PM 135 x 15
    4:20:59 PM 225 x 10
    4:24:42 PM 275 x 5
    4:31:03 PM 315 x 5
    4:34:49 PM 350 x 5
    4:45:01 PM 380 x 3
    4:50:32 PM 410 x 3
    4:53:38 PM 440 x 3
    5:02:55 PM 455 x 3

    8/13/12 Floor Tris
    5:05:57 PM 50 x 15
    5:07:46 PM 60 x 15
    5:10:27 PM 70 x 15

    8/13/12 Lateral Raises Bent
    5:12:18 PM 20 x 15
    5:19:41 PM 25 x 15
    5:19:44 PM 35 x 15

    8/13/12 Dumbbell Row
    5:22:18 PM 80 x 15
    5:25:08 PM 100 x 15
    5:29:46 PM 120 x 15

    8/13/12 Hammer Curls
    5:35:22 PM 25 x 15
    5:35:26 PM 30 x 15
    5:37:34 PM 35 x 15
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  6. #356
    Senior Member 44pirate's Avatar
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    8/15/12 Leg Press
    4:24:02 PM 200 x 10
    4:27:17 PM 290 x 10
    4:30:19 PM 470 x 10
    4:37:19 PM 650 x 10
    4:44:33 PM 740 x 10

    8/15/12 Box Squat
    4:48:26 PM 155 x 8
    4:51:43 PM 205 x 6
    4:55:13 PM 245 x 6
    5:10:17 PM 295 x 2
    5:10:22 PM 295 x 2
    5:10:25 PM 295 x 2
    5:10:39 PM 295 x 2
    5:10:43 PM 295 x 2
    5:10:57 PM 295 x 2
    5:11:11 PM 295 x 2
    5:11:38 PM 295 x 2
    5:11:47 PM 295 x 2
    5:11:48 PM 295 x 2

    8/15/12 Deadlift
    5:19:31 PM 135 x 10
    5:20:09 PM 225 x 6
    5:32:32 PM 275 x 6
    5:32:48 PM 305 x 2
    5:32:51 PM 305 x 2
    5:32:55 PM 305 x 2
    5:32:59 PM 305 x 2
    5:33:04 PM 305 x 2
    5:33:10 PM 305 x 2

    8/15/12 Straightleg Smitj
    5:37:23 PM 90 x 10
    5:40:52 PM 140 x 10
    5:45:40 PM 180 x 10
    5:51:57 PM 200 x 8

    8/15/12 Leg Curls %
    5:58:02 PM 70 x 10
    5:59:17 PM 90 x 10
    6:01:12 PM 110 x 10
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  7. #357
    Senior Member 44pirate's Avatar
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    8/16/12 DE Bench
    5:27:57 PM 45 x 25
    5:28:01 PM 95 x 15
    5:28:03 PM 135 x 15
    5:32:38 PM 185 x 3
    5:32:40 PM 185 x 3
    5:32:41 PM 185 x 3
    5:37:46 PM 205 x 3
    5:37:48 PM 205 x 3
    5:37:50 PM 205 x 3
    5:43:14 PM 225 x 3
    5:43:16 PM 225 x 3
    5:43:17 PM 225 x 3

    8/16/12 Floor Tris
    5:45:41 PM 50 x 10
    5:51:07 PM 70 x 8
    5:54:14 PM 80 x 8
    5:56:55 PM 90 x 8

    8/16/12 Bar Press
    6:03:30 PM 45 x 15
    6:04:49 PM 95 x 10
    6:05:02 PM 135 x 10
    6:08:16 PM 185 x 10
    6:13:06 PM 225 x 8
    6:19:00 PM 245 x 8

    8/16/12 T-Bar Row
    6:23:42 PM 100 x 10
    6:26:56 PM 145 x 10
    6:35:59 PM 190 x 10
    6:38:00 PM 235 x 10

    8/16/12 Hammer Curls
    6:47:35 PM 30 x 10
    6:49:32 PM 35 x 10
    6:54:44 PM 40 x 10
    6:56:02 PM 45 x 10
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  8. #358
    Senior Member 44pirate's Avatar
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    8/18/12 Good Morning
    10:57:15 AM 65 x 10
    11:01:32 AM 115 x 10
    11:01:36 AM 155 x 6
    11:06:24 AM 205 x 6
    11:09:23 AM 245 x 5
    11:13:25 AM 295 x 3
    11:19:33 AM 335 x 3
    11:31:32 AM 365 x 3

    8/18/12 Zercher Harness
    11:12:16 AM 135 x 6
    11:35:26 AM 225 x 5
    11:38:58 AM 275 x 5
    11:45:41 AM 305 x 5
    11:45:45 AM 335 x 5

    8/18/12 Hip Abductor
    11:51:30 AM 100 x 15
    11:53:00 AM 150 x 15
    11:54:18 AM 200 x 15
    11:55:43 AM 250 x 15

    8/18/12 Pullthrews
    12:00:32 PM 60 x 10
    12:03:04 PM 80 x 10
    12:07:00 PM 100 x 10
    12:14:24 PM 120 x 10
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  9. #359
    Senior Member 44pirate's Avatar
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    8/20/12 REVERSE BAND BENCH
    4:25:03 PM 135 x 15
    4:25:05 PM 225 x 10
    4:34:36 PM 275 x 5
    4:34:39 PM 315 x 5
    4:39:10 PM 350 x 3
    4:49:23 PM 380 x 3
    4:49:26 PM 410 x 1
    4:53:21 PM 440 x 1
    4:59:52 PM 460 x 1
    5:16:23 PM 480 x 1
    5:16:26 PM 490 x 1

    8/20/12 Floor Tris
    5:20:31 PM 50 x 15
    5:20:45 PM 60 x 15
    5:23:26 PM 70 x 15

    8/20/12 Lateral Raises Bent
    5:27:58 PM 20 x 15
    5:28:00 PM 25 x 15
    5:31:58 PM 30 x 15

    8/20/12 Dumbbell Row
    5:37:19 PM 80 x 15
    5:37:20 PM 100 x 15
    5:42:09 PM 120 x 15

    8/20/12 Hammer Curls
    5:44:25 PM 30 x 15
    5:47:39 PM 35 x 15
    5:51:44 PM 40 x 15
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  10. #360
    Senior Member 44pirate's Avatar
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    8/21/12 Leg Press
    4:23:41 PM 200 x 10
    4:23:42 PM 290 x 10
    4:26:56 PM 470 x 10
    4:28:58 PM 650 x 10
    4:32:10 PM 830 x 8

    8/21/12 Box Squat
    4:42:39 PM 155 x 8
    4:42:45 PM 245 x 6
    5:06:27 PM 335 x 2
    5:06:31 PM 335 x 2
    5:06:34 PM 335 x 2
    5:06:37 PM 335 x 2
    5:06:40 PM 335 x 2
    5:06:43 PM 335 x 2
    5:06:46 PM 335 x 2
    5:06:49 PM 335 x 2

    8/21/12 Deadlift
    5:06:59 PM 135 x 10
    5:10:04 PM 225 x 6
    5:19:28 PM 315 x 2
    5:19:32 PM 315 x 2
    5:19:36 PM 315 x 2
    5:19:39 PM 315 x 2
    5:19:43 PM 315 x 2
    5:19:50 PM 315 x 2

    8/21/12 Leg Curls
    5:21:27 PM 70 x 10
    5:22:42 PM 90 x 10
    5:24:21 PM 110 x 10
    5:25:51 PM 130 x 8
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  11. #361
    Senior Member 44pirate's Avatar
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    8/23/2012
    DE Bench
    45x25
    95x20
    135x15
    185x3x3
    205x3x3
    225x3x3

    Hammer strength bench
    50x10
    90x10
    180x10
    270x10

    Triceps Pushdown
    80x10
    100x10
    120x10
    140x10

    SHoulder Press off Pins nose high
    45x15
    95x10
    135x10
    185x10
    225x8

    Hammer Curls
    30x10
    35x10
    40x10
    45x10
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  12. #362
    Senior Member 44pirate's Avatar
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    8/27/12 BENCH ME
    5:09:11 PM 45 x 25
    5:09:12 PM 95 x 20
    5:09:14 PM 135 x 10
    5:15:08 PM 185 x 10
    5:15:17 PM 225 x 5
    5:18:54 PM 315 x 3
    5:24:29 PM 335 x 3
    5:28:11 PM 355 x 3
    5:34:55 PM 365 x 3

    8/27/12 Hammer Press
    5:37:17 PM 50 x 15
    5:41:34 PM 90 x 15
    5:44:40 PM 180 x 15

    8/27/12 Bench Tris
    5:51:04 PM 40 x 15
    5:57:10 PM 50 x 15
    5:57:16 PM 60 x 15

    8/27/12 Bar Press
    6:11:08 PM 45 x 15
    6:11:13 PM 95 x 15
    6:11:17 PM 135 x 15
    6:11:21 PM 185 x 15

    8/27/12 Dumbbell Row
    6:41:02 PM 80 x 15
    6:41:04 PM 100 x 15
    6:41:05 PM 120 x 15

    8/27/12 EZ Preacher
    6:41:09 PM 75 x 10
    6:41:10 PM 95 x 10
    7:02:01 PM 115 x 10
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  13. #363
    Senior Member 44pirate's Avatar
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    8/28/12 Reverse Band Squat
    4:29:30 PM 45 x 15
    4:30:09 PM 135 x 10 Add medium bands
    4:37:56 PM 225 x 6
    4:40:29 PM 315 x 5
    4:47:55 PM 405 x 3
    4:53:17 PM 455 x 3
    4:58:03 PM 475 x 3
    5:08:37 PM 495 x 3

    8/28/12 Reverse Band Deadlift
    5:18:19 PM 245 x 8
    5:20:03 PM 335 x 6
    5:23:43 PM 425 x 3
    5:28:43 PM 515 x 2
    5:33:20 PM 565 x 2
    5:38:20 PM 595 x 1

    8/28/12 Leg Curls
    5:50:02 PM 70 x 15
    5:51:59 PM 80 x 15
    5:53:54 PM 90 x 15

    8/28/12 Hip Abductor
    5:55:46 PM 150 x 15
    5:57:27 PM 210 x 15
    5:58:37 PM 270 x 15
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  14. #364
    Senior Member 44pirate's Avatar
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    8/30/12 DE Chest
    4:29:00 PM 45 x 25
    4:31:08 PM 95 x 15 Add 80lb chain
    4:31:21 PM 135 x 15
    4:35:27 PM 185 x 3
    4:35:29 PM 185 x 3
    4:35:30 PM 185 x 3
    4:37:25 PM 185 x 3
    4:37:29 PM 185 x 3
    4:37:32 PM 185 x 3
    4:42:56 PM 185 x 3
    4:43:02 PM 185 x 3
    4:43:06 PM 185 x 3

    8/30/12 Hammer Press
    4:46:18 PM 90 x 10
    4:47:58 PM 180 x 10
    4:50:56 PM 230 x 10
    4:53:32 PM 270 x 10

    8/30/12 Overhead Pulls
    5:00:27 PM 130 x 10
    5:04:29 PM 150 x 10
    5:05:30 PM 170 x 10
    5:07:30 PM 190 x 10

    8/30/12 Bar Press
    5:10:26 PM 45 x 15
    5:12:04 PM 95 x 10
    5:15:26 PM 135 x 10
    5:18:30 PM 185 x 10
    5:20:53 PM 225 x 8

    8/30/12 Low Pully
    5:24:40 PM 135 x 10
    5:26:43 PM 165 x 10
    5:28:29 PM 195 x 10
    5:30:51 PM 225 x 10

    8/30/12 Hammer Curls
    5:34:27 PM 30 x 15
    5:56:53 PM 35 x 10
    5:56:57 PM 40 x 10
    5:57:00 PM 45 x 10
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  15. #365
    Senior Member 44pirate's Avatar
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    Back from vacation.

    9/10/12 2BRD in ME Board Press
    4:23:58 PM 45 x 25
    4:24:01 PM 95 x 20
    4:24:03 PM 135 x 15
    4:31:00 PM 225 x 5
    4:31:43 PM 275 x 5 Add 2nrd
    4:36:38 PM 315 x 3
    4:45:23 PM 355 x 3
    4:53:14 PM 375 x 3
    5:04:07 PM 385 x 3
    5:08:19 PM 395 x 3

    9/10/12 Bench Tris
    5:11:30 PM 40 x 15
    5:15:39 PM 50 x 15
    5:18:58 PM 60 x 15

    9/10/12 Lateral Raises Bent
    5:25:27 PM 20 x 15
    5:25:29 PM 25 x 15
    5:27:19 PM 30 x 15

    9/10/12 Low Pully
    5:33:14 PM 135 x 15
    5:35:12 PM 165 x 15
    5:37:38 PM 195 x 15

    9/10/12 Hammer Curls
    5:40:24 PM 25 x 15
    5:43:57 PM 30 x 15
    5:46:25 PM 35 x 15
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  16. #366
    Senior Member 44pirate's Avatar
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    9/11/12 Leg Press
    4:27:02 PM 90 x 10
    4:27:07 PM 290 x 10
    4:36:05 PM 380 x 10
    4:41:10 PM 560 x 10
    4:55:59 PM 740 x 10

    9/11/12 SS Box Squat
    4:56:03 PM 65 x 10
    4:56:41 PM 155 x 6 Add Monster Minis
    5:06:21 PM 205 x 6
    5:17:38 PM 245 x 2
    5:17:40 PM 245 x 2
    5:17:41 PM 245 x 2
    5:17:42 PM 245 x 2
    5:17:43 PM 245 x 2
    5:27:42 PM 245 x 2
    5:27:44 PM 245 x 2
    5:27:46 PM 245 x 2
    5:27:47 PM 245 x 2
    5:27:48 PM 245 x 2

    9/11/12 Deadlift
    5:33:54 PM 45 x 10 Add Short medium Bands
    5:35:00 PM 135 x 6
    5:38:37 PM 225 x 6
    5:53:02 PM 275 x 2
    5:53:07 PM 275 x 2
    5:53:10 PM 275 x 2
    5:53:14 PM 275 x 2
    5:53:17 PM 275 x 2
    5:53:19 PM 275 x 2
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  17. #367
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    9/13/12 DE chest
    4:20:51 PM 45 x 25
    4:21:16 PM 45 x 15 Add 60lbs chains
    4:32:17 PM 135 x 15
    4:32:21 PM 185 x 3
    4:32:22 PM 185 x 3
    4:32:24 PM 185 x 3
    4:37:06 PM 205 x 3
    4:37:10 PM 205 x 3
    4:37:13 PM 205 x 3
    4:42:39 PM 215 x 3
    4:42:42 PM 215 x 3
    4:42:46 PM 215 x 3

    9/13/12 Hammer Press
    4:44:01 PM 50 x 15
    4:44:59 PM 90 x 10
    4:46:40 PM 180 x 8
    4:50:24 PM 270 x 8

    9/13/12 Bench Tris
    4:52:15 PM 50 x 10
    4:53:45 PM 60 x 10
    4:55:59 PM 70 x 10
    4:59:45 PM 80 x 10

    9/13/12 Bar Press
    5:03:00 PM 45 x 15
    5:03:48 PM 95 x 10
    5:09:52 PM 135 x 10
    5:12:19 PM 225 x 6

    9/13/12 Dumbbell Row
    5:23:32 PM 100 x 15
    5:23:37 PM 120 x 10
    5:23:42 PM 140 x 10
    5:29:10 PM 160 x 10

    9/13/12 Hammer Curls
    5:56:03 PM 25 x 15
    5:56:04 PM 30 x 15
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  18. #368
    Senior Member 44pirate's Avatar
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    745
    9/15/12 Reverse Band Squat to Box
    11:42:04 AM 45 x 15
    11:43:35 AM 135 x 6
    11:49:21 AM 225 x 6
    11:49:57 AM 315 x 6 Add medium bands
    11:56:27 AM 405 x 3
    11:56:28 AM 455 x 3
    12:01:13 PM 495 x 3
    12:05:36 PM 515 x 2

    9/15/12 Reverse Band Deadlift
    12:15:04 PM 245 x 8
    12:16:57 PM 335 x 6
    12:19:20 PM 425 x 3
    12:25:11 PM 515 x 3
    12:30:13 PM 565 x 2
    12:35:36 PM 595 x 1
    12:40:18 PM 610 x 1

    9/15/12 Leg Curls
    12:50:14 PM 70 x 15
    12:51:53 PM 90 x 15
    12:53:50 PM 110 x 15
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  19. #369
    Senior Member 44pirate's Avatar
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    745
    9/17/12 2BRD Bench Press
    4:19:58 PM 45 x 25
    4:19:59 PM 95 x 20
    4:20:01 PM 135 x 15
    4:27:48 PM 225 x 5
    4:28:06 PM 315 x 5 Add 2nrd
    4:56:17 PM 345 x 3
    4:56:20 PM 365 x 3
    4:56:23 PM 385 x 3
    4:56:27 PM 405 x 3

    9/17/12 Bench Tris
    4:59:06 PM 45 x 15
    5:05:45 PM 60 x 15
    5:05:49 PM 70 x 15

    9/17/12 Lateral Raises Bent
    5:08:31 PM 25 x 15
    5:09:28 PM 30 x 15
    5:13:05 PM 35 x 15

    9/17/12 Low Pully
    5:15:19 PM 130 x 15
    5:20:25 PM 160 x 15
    5:20:30 PM 190 x 15

    9/17/12 Hammer Curls
    5:30:12 PM 30 x 15
    5:33:18 PM 35 x 15
    5:33:21 PM 40 x 15
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  20. #370
    Senior Member 44pirate's Avatar
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    745
    9/18/12 Leg Press
    4:15:00 PM 90 x 10
    4:15:02 PM 290 x 10
    4:17:44 PM 380 x 10
    4:21:02 PM 490 x 10
    4:24:26 PM 690 x 10
    4:28:41 PM 780 x 10

    9/18/12 Box Squat
    4:42:15 PM 135 x 10
    4:42:19 PM 225 x 6
    4:45:24 PM 275 x 6
    5:03:16 PM 315 x 2
    5:03:19 PM 315 x 2
    5:03:22 PM 315 x 2
    5:03:25 PM 315 x 2
    5:03:29 PM 315 x 2
    5:03:33 PM 315 x 2
    5:03:36 PM 315 x 2
    5:03:38 PM 315 x 2
    5:03:39 PM 315 x 2
    5:03:41 PM 315 x 2

    9/18/12 Deadlift
    5:03:52 PM 135 x 10
    5:08:28 PM 225 x 6
    5:17:29 PM 315 x 2
    5:17:33 PM 315 x 2
    5:17:36 PM 315 x 2
    5:17:40 PM 315 x 2
    5:17:43 PM 315 x 2
    5:17:47 PM 315 x 2
    5:17:50 PM 315 x 2

    9/18/12 Leg Curls
    5:45:05 PM 70 x 15
    5:45:20 PM 110 x 15
    5:45:26 PM 130 x 15
    5:45:37 PM 150 x 15
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  21. #371
    Senior Member 44pirate's Avatar
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    745
    9/20/12 DE Chest
    4:53:54 PM 45 x 25
    4:54:37 PM 45 x 15 Add 80lb chains
    4:54:41 PM 135 x 15
    4:54:43 PM 185 x 3
    4:54:45 PM 185 x 3
    4:54:46 PM 185 x 3
    4:54:48 PM 185 x 3
    4:54:53 PM 185 x 3
    4:54:57 PM 185 x 3
    4:55:02 PM 185 x 3
    4:55:06 PM 185 x 3
    4:55:10 PM 185 x 3
    4:55:12 PM 185 x 3

    9/20/12 Pushdowns
    4:58:20 PM 80 x 10
    4:58:21 PM 100 x 10
    4:58:23 PM 120 x 10
    4:58:24 PM 140 x 10

    9/20/12 Bar Press
    4:58:51 PM 95 x 10
    4:59:00 PM 135 x 10
    4:59:04 PM 185 x 10
    4:59:16 PM 225 x 10

    9/20/12 Low Pully
    4:59:30 PM 150 x 15
    4:59:36 PM 180 x 10
    4:59:43 PM 210 x 10
    4:59:49 PM 240 x 10

    9/20/12 EZ Preacher
    4:59:59 PM 25 x 10
    5:00:05 PM 45 x 10
    5:00:09 PM 65 x 10
    5:00:18 PM 85 x 10
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  22. #372
    Senior Member 44pirate's Avatar
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    745
    Gym Buddy Set Report on Sep 22, 2012

    All Workouts and All Exercises
    Between Sep 21, 2012 and Sep 22, 2012


    9/22/12 *Reverse Band Squat in SQUAT
    ***6:40:51 AM *135 x 15 *
    ***6:40:58 AM *225 x 6 *
    ***6:41:06 AM *315 x 5 *
    ***6:41:38 AM *405 x 5 *Add medium bands
    ***6:41:55 AM *455 x 3 *
    ***6:42:13 AM *495 x 3 *
    ***6:42:26 AM *515 x 3
    9/22/12 *Reverse Band Deadlift in SQUAT
    ***6:42:38 AM *225 x 8 *
    ***6:42:44 AM *315 x 6 *
    ***6:42:56 AM *405 x 3 *
    ***6:43:02 AM *495 x 3 *
    ***6:43:42 AM *545 x 3 *
    ***6:44:11 AM *595 x 2 *
    ***6:44:58 AM *620 x 1 *


    Sent from my iPod
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  23. #373
    Senior Member 44pirate's Avatar
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    745
    9/24/12 2BRD in ME Board Press
    4:27:19 PM 45 x 25
    4:27:22 PM 95 x 20
    4:51:00 PM 135 x 15
    4:51:02 PM 225 x 5
    4:51:25 PM 315 x 3 Add 2nrd
    4:51:30 PM 365 x 3
    4:56:16 PM 385 x 1
    5:02:47 PM 405 x 1
    5:09:52 PM 425 x 1
    5:19:18 PM 435 x 1
    5:39:10 PM 445 x 1

    9/24/12 Bench Tris
    5:46:16 PM 45 x 15
    5:52:17 PM 55 x 15
    5:52:20 PM 65 x 15

    9/24/12 Lateral Raises Bent
    5:54:52 PM 25 x 15
    5:59:33 PM 30 x 15
    5:59:35 PM 35 x 15

    9/24/12 Low Pully
    6:00:48 PM 135 x 15
    6:02:20 PM 165 x 15
    6:06:14 PM 195 x 15

    9/24/12 Hammer Curls
    6:08:52 PM 25 x 15
    6:21:31 PM 30 x 15
    6:21:35 PM 35 x 15
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  24. #374
    Senior Member 44pirate's Avatar
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    9/25/12 Box Squat
    9:41:48 AM 45 x 10
    Add 80lb chains
    9:43:13 AM 135 x 6
    9:48:10 AM 225 x 6
    10:00:54 AM 275 x 2
    10:02:05 AM 275 x 2
    10:11:56 AM 275 x 2
    10:11:59 AM 275 x 2
    10:12:02 AM 275 x 2
    10:12:06 AM 275 x 2
    10:12:10 AM 275 x 2
    10:12:13 AM 275 x 2
    10:13:21 AM 275 x 2
    10:20:07 AM 275 x 2

    9/25/12 Deadlift
    10:20:47 AM 135 x 10
    10:23:45 AM 225 x 6
    10:31:18 AM 315 x 2 Add 80lb chains
    10:33:37 AM 315 x 2
    10:45:10 AM 315 x 2
    10:45:12 AM 315 x 2
    10:45:13 AM 315 x 2
    10:45:15 AM 315 x 2

    9/25/12 Leg Curls
    10:47:56 AM 70 x 10
    10:48:36 AM 90 x 10
    10:50:02 AM 110 x 10
    10:53:16 AM 130 x 10

    9/25/12 Hip Abductor
    11:27:46 AM 150 x 15
    11:28:50 AM 210 x 15
    11:30:20 AM 270 x 15
    11:31:44 AM 305 x 15
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  25. #375
    Senior Member 44pirate's Avatar
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    745
    9/27/12 DE Chest
    4:11:58 PM 45 x 25
    4:17:50 PM 45 x 15 Add 80lb chain
    4:22:30 PM 95 x 15
    4:22:38 PM 135 x 8
    4:42:04 PM 185 x 3
    4:42:06 PM 185 x 3
    4:42:08 PM 185 x 3
    4:42:10 PM 185 x 3
    4:42:11 PM 185 x 3
    4:42:12 PM 185 x 3
    4:42:13 PM 185 x 3
    4:42:14 PM 185 x 3
    4:42:16 PM 185 x 3

    9/27/12 Pushdowns
    4:46:44 PM 60 x 15
    4:53:00 PM 80 x 15
    4:53:06 PM 100 x 15
    4:53:13 PM 120 x 15

    9/27/12 Bar Press
    5:00:59 PM 45 x 15
    5:01:15 PM 95 x 10
    5:01:20 PM 135 x 10
    5:01:31 PM 165 x 10
    5:07:48 PM 185 x 10

    9/27/12 Low Pully
    5:09:21 PM 120 x 15
    5:11:57 PM 150 x 15
    5:13:55 PM 180 x 15
    5:17:47 PM 210 x 15

    9/27/12 EZ Preacher
    5:26:30 PM 25 x 10
    5:26:32 PM 45 x 10
    5:26:34 PM 65 x 10
    5:31:23 PM 85 x 10
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

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