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Thread: Pirates Training Log

  1. #126
    Senior Member 44pirate's Avatar
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    May 2009
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    754
    3/15/11 Leg Press in DE Legs
    1:41:50 PM 90 x 15
    1:41:52 PM 290 x 10
    1:41:56 PM 470 x 10
    1:45:30 PM 650 x 10

    3/15/11 SS Box Squat in DE Legs
    1:48:53 PM 65 x 10
    1:51:19 PM 105 x 8
    1:53:16 PM 155 x 6
    1:57:14 PM 245 x 5
    2:01:44 PM 295 x 5
    2:06:26 PM 335 x 5

    3/15/11 Straightleg Smitj in DE Legs
    2:13:14 PM 50 x 10
    2:16:23 PM 90 x 10
    2:19:09 PM 140 x 10
    2:22:51 PM 170 x 10

    3/15/11 Leg Extentions in DE Legs
    2:27:09 PM 105 x 10
    2:28:19 PM 150 x 10
    2:29:17 PM 195 x 10
    2:30:55 PM 225 x 10

    3/15/11 Leg Curls in DE Legs
    2:32:58 PM 70 x 10
    2:34:35 PM 90 x 10
    2:36:17 PM 110 x 10
    2:39:03 PM 130 x 6
    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. #127
    Senior Member 44pirate's Avatar
    Join Date
    May 2009
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    754
    3/17/11 DE 40% in DE Chest
    4:32:38 PM 45 x 15 Chains 40lb
    4:33:21 PM 95 x 10
    4:47:11 PM 135 x 10
    4:47:15 PM 185 x 3
    4:47:18 PM 185 x 3
    4:47:21 PM 185 x 3
    4:47:25 PM 185 x 3
    4:47:29 PM 185 x 3
    4:48:50 PM 185 x 3
    4:48:56 PM 185 x 3
    4:48:59 PM 185 x 3
    4:49:02 PM 185 x 3

    3/17/11 DB Press in DE Chest
    4:52:52 PM 60 x 10
    4:53:33 PM 70 x 10
    4:53:36 PM 80 x 10
    4:53:39 PM 90 x 10
    4:53:43 PM 100 x 10

    3/17/11 Pushdowns in DE Chest
    5:02:29 PM 60 x 10
    5:03:24 PM 70 x 10
    5:05:03 PM 80 x 10
    5:06:27 PM 90 x 10
    5:07:47 PM 100 x 10

    3/17/11 Lateral Raiae Machine in DE Chest
    5:09:36 PM 60 x 10
    5:11:01 PM 80 x 10
    5:13:18 PM 100 x 10
    5:14:42 PM 120 x 10
    5:16:02 PM 140 x 10

    3/17/11 Low Pully in DE Chest
    5:18:51 PM 135 x 10
    5:20:30 PM 165 x 10
    5:22:54 PM 195 x 10
    5:25:20 PM 225 x 10
    5:26:06 PM 240 x 10

    3/17/11 DB Preacher in DE Chest
    5:29:58 PM 35 x 10
    5:31:45 PM 40 x 10
    5:33:46 PM 45 x 10
    5:42:10 PM 50 x 10
    5:42:11 PM 55 x 10


    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

  3. #128
    Senior Member 44pirate's Avatar
    Join Date
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    3/18/11 Leg Press in ME ZERCHER
    4:50:29 PM 90 x 15
    4:51:31 PM 290 x 10
    4:53:26 PM 470 x 10
    4:55:28 PM 650 x 5
    4:57:53 PM 740 x 5
    4:59:21 PM 830 x 5
    5:06:26 PM 920 x 5

    3/18/11 Zercher Dl in ME ZERCHER
    5:12:01 PM 95 x 8
    5:14:09 PM 135 x 6
    5:16:04 PM 185 x 6
    5:19:23 PM 225 x 5
    5:21:50 PM 275 x 4
    5:25:23 PM 315 x 3

    3/18/11 GHR in ME ZERCHER
    5:33:24 PM 140 x 10
    5:33:27 PM 165 x 10
    5:35:21 PM 190 x 10

    3/18/11 Hip Abductor in ME ZERCHER
    5:38:56 PM 80 x 10
    5:39:49 PM 120 x 10
    5:41:02 PM 150 x 10
    5:42:02 PM 170 x 10
    5:43:08 PM 190 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. #129
    Senior Member 44pirate's Avatar
    Join Date
    May 2009
    Posts
    754
    3/21/11 2BRD in ME Board Press
    4:26:04 PM 45 x 25
    4:26:06 PM 95 x 15
    4:26:08 PM 135 x 10
    4:30:59 PM 185 x 8
    4:31:06 PM 225 x 6
    4:34:59 PM 275 x 5 2nrd
    4:40:52 PM 315 x 5
    4:51:22 PM 365 x 3
    4:52:57 PM 405 x 3
    5:01:39 PM 425 x 1
    5:13:05 PM 435 x 1

    3/21/11 Hammer Press in ME Board Press
    5:13:16 PM 50 x 10
    5:13:18 PM 90 x 10
    5:15:19 PM 180 x 10
    5:18:04 PM 270 x 10
    5:23:51 PM 320 x 8

    3/21/11 Smith Tri in ME Board Press
    5:25:33 PM 90 x 10
    5:28:06 PM 180 x 10
    5:30:49 PM 270 x 8
    5:45:34 PM 290 x 8

    3/21/11 Pullups in ME Board Press
    5:50:06 PM 90 x 10
    5:51:40 PM 70 x 10
    5:53:37 PM 50 x 8
    5:55:43 PM 30 x 8

    3/21/11 Lateral Raiae Machine in ME Board Press
    5:57:55 PM 60 x 10
    5:59:23 PM 80 x 10
    6:00:48 PM 100 x 10
    6:02:15 PM 120 x 10
    6:04:30 PM 140 x 10

    3/21/11 DB Preacher in ME Board Press
    6:07:41 PM 40 x 10
    6:09:29 PM 45 x 10
    6:11:38 PM 50 x 10
    6:13:59 PM 55 x 10
    6:16:41 PM 60 x 10


    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

  5. #130
    Senior Member 44pirate's Avatar
    Join Date
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    754
    /22/11 Leg Press in DE Legs 60%
    4:21:38 PM 90 x 15
    4:21:40 PM 290 x 10
    4:21:45 PM 470 x 6
    4:26:08 PM 650 x 5
    4:26:29 PM 830 x 5
    4:37:16 PM 920 x 5

    3/22/11 RACKPULLS in DE Legs 60%
    4:39:44 PM 135 x 10 Pin 10
    4:43:08 PM 225 x 6
    4:45:44 PM 315 x 6
    4:49:16 PM 405 x 5
    4:56:37 PM 455 x 3
    5:02:22 PM 475 x 1
    5:05:36 PM 495 x 1
    5:12:01 PM 515 x 1
    I had to change my grip due to tendinites in right elbow. The puling seemed easier.

    3/22/11 Leg Curls in DE Legs 60%
    5:21:19 PM 70 x 10
    5:21:21 PM 90 x 10
    5:21:22 PM 110 x 10
    5:23:29 PM 130 x 10

    3/22/11 Straightleg Smih in DE Legs 60%
    5:33:43 PM 50 x 10
    5:36:24 PM 90 x 10
    5:47:26 PM 140 x 10
    5:47:37 PM 180 x 10


    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

  6. #131
    Senior Member 44pirate's Avatar
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    754
    3/24/11 DE 50% in DE Chest
    4:32:56 PM 45 x 25 72lbs chain
    4:32:59 PM 95 x 15
    4:34:31 PM 135 x 10
    4:45:34 PM 185 x 10
    4:45:38 PM 205 x 3
    4:45:41 PM 205 x 3
    4:45:43 PM 205 x 3
    4:45:46 PM 205 x 3
    4:47:23 PM 205 x 3
    4:47:26 PM 205 x 3
    4:47:29 PM 205 x 3
    4:51:25 PM 205 x 3
    4:51:27 PM 205 x 3

    3/24/11 Hammer Press in DE Chest
    5:00:48 PM 50 x 10
    5:01:37 PM 90 x 10
    5:03:28 PM 140 x 10
    5:04:26 PM 180 x 10
    5:10:22 PM 230 x 10

    3/24/11 Overhead Pulls in DE Chest
    5:13:55 PM 110 x 10
    5:14:52 PM 130 x 10
    5:15:50 PM 150 x 10
    5:17:44 PM 170 x 10
    5:20:13 PM 190 x 10

    3/24/11 Seated Rows in DE Chest
    5:27:54 PM 135 x 10
    5:27:56 PM 165 x 10
    5:29:47 PM 195 x 10
    5:35:42 PM 225 x 10
    5:41:25 PM 240 x 10

    3/24/11 Lateral Raiae Machine in DE Chest
    5:44:29 PM 80 x 10
    5:45:05 PM 90 x 10
    5:47:24 PM 100 x 10
    5:49:55 PM 110 x 10
    5:53:49 PM 120 x 10

    3/24/11 DB Preacher in DE Chest
    5:57:54 PM 35 x 10
    5:59:38 PM 40 x 10
    6:02:48 PM 45 x 10
    6:04:05 PM 50 x 10


    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

  7. #132
    Senior Member 44pirate's Avatar
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    754
    3/25/11 Leg Press in ME Leg SS
    5:55:54 PM 90 x 15
    5:56:51 PM 290 x 10
    5:58:30 PM 470 x 10
    6:00:49 PM 560 x 10
    6:07:14 PM 650 x 10

    3/25/11 SS Box Squat in ME Leg SS
    6:07:25 PM 65 x 10
    6:10:39 PM 105 x 8
    6:16:10 PM 245 x 5
    6:19:09 PM 295 x 5
    6:22:20 PM 335 x 5
    6:27:05 PM 365 x 2

    3/25/11 Leg Extentions in ME Leg SS
    6:33:05 PM 105 x 10
    6:33:19 PM 150 x 10
    6:34:08 PM 195 x 10
    6:35:23 PM 225 x 10

    3/25/11 GHR in ME Leg SS
    6:38:37 PM 140 x 10
    6:40:20 PM 165 x 10
    6:41:38 PM 190 x 10

    3/25/11 Hip Abductor in ME Leg SS
    6:44:29 PM 80 x 10
    6:45:20 PM 120 x 10
    6:46:16 PM 150 x 10
    6:47:20 PM 190 x 10


    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

  8. #133
    Senior Member 44pirate's Avatar
    Join Date
    May 2009
    Posts
    754
    3/28/11 2BRD in ME Board Press
    4:49:39 PM 45 x 25
    4:49:41 PM 95 x 15
    4:49:42 PM 135 x 10
    4:50:26 PM 185 x 8
    4:52:49 PM 225 x 8
    5:06:06 PM 275 x 5
    5:06:08 PM 315 x 5
    5:06:09 PM 365 x 3
    5:17:14 PM 405 x 3
    5:20:40 PM 425 x 1
    5:32:24 PM 435 x 1
    5:32:29 PM 440 x 0

    3/28/11 Hammer Press in ME Board Press
    5:34:18 PM 50 x 10
    5:35:42 PM 90 x 10
    5:39:11 PM 180 x 10
    5:44:22 PM 270 x 10
    5:57:25 PM 320 x 8

    3/28/11 Smith Tri in ME Board Press
    6:03:31 PM 90 x 10
    6:03:32 PM 180 x 10
    6:05:51 PM 270 x 8
    6:09:13 PM 300 x 8

    3/28/11 Pullups in ME Board Press
    6:12:54 PM 80 x 10
    6:16:05 PM 60 x 8
    6:17:29 PM 40 x 8
    6:20:35 PM 20 x 7

    3/28/11 EZ Preacher in ME Board Press
    6:41:13 PM 45 x 10
    6:41:22 PM 75 x 10
    6:41:33 PM 95 x 10
    6:41:40 PM 115 x 10

    3/28/11 Lateral Raiae Machine in ME Board Press
    6:46:09 PM 80 x 10
    6:47:59 PM 100 x 10
    6:48:02 PM 120 x 10
    6:49:08 PM 140 x 10


    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

  9. #134
    Senior Member 44pirate's Avatar
    Join Date
    May 2009
    Posts
    754
    3/30/11 Leg Press in ME Leg SS
    4:31:42 PM 90 x 15
    4:31:45 PM 290 x 10
    4:34:24 PM 470 x 5
    4:37:42 PM 650 x 5
    4:41:09 PM 830 x 5
    4:42:13 PM 920 x 5
    4:48:59 PM 965 x 5

    3/30/11 SS Box Squat in ME Leg SS
    4:58:36 PM 65 x 10
    4:58:37 PM 105 x 8
    5:03:02 PM 155 x 5
    5:06:17 PM 245 x 5
    5:09:04 PM 335 x 5
    5:13:36 PM 365 x 3
    5:18:00 PM 395 x 2

    3/30/11 RACKPULLS in ME Leg SS
    5:31:44 PM 135 x 10
    5:31:45 PM 225 x 6
    5:36:23 PM 315 x 6
    5:40:32 PM 405 x 5
    5:44:59 PM 455 x 3
    5:50:04 PM 495 x 1
    5:54:43 PM 525 x 1

    3/30/11 Straightleg Smitj in ME Leg SS
    6:01:33 PM 50 x 10
    6:03:44 PM 90 x 10
    6:06:12 PM 140 x 10
    6:08:55 PM 180 x 10


    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

  10. #135
    Senior Member 44pirate's Avatar
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    /31/11 DE 60% in DE Chest
    4:36:07 PM 45 x 20
    4:36:32 PM 95 x 20 Add 62lbs chain
    4:42:37 PM 135 x 15
    4:42:40 PM 185 x 10
    4:43:36 PM 225 x 3
    4:51:55 PM 225 x 3
    4:51:57 PM 225 x 3
    4:51:58 PM 225 x 3
    4:51:59 PM 225 x 3
    4:52:00 PM 225 x 3
    4:52:01 PM 235 x 3
    4:52:02 PM 235 x 3
    4:52:04 PM 235 x 3

    3/31/11 DB Press in DE Chest
    4:53:53 PM 60 x 10
    4:54:58 PM 70 x 10
    4:56:51 PM 80 x 10
    4:58:52 PM 90 x 10
    5:01:12 PM 100 x 10

    3/31/11 Bench Tris in DE Chest
    5:03:59 PM 30 x 10
    5:04:40 PM 40 x 10
    5:06:31 PM 50 x 10
    5:08:50 PM 60 x 10
    5:12:09 PM 70 x 10

    3/31/11 Incline DB Press in DE Chest
    5:15:25 PM 40 x 10
    5:17:23 PM 50 x 10
    5:19:14 PM 60 x 10
    5:21:35 PM 70 x 10


    Sent from my iPod

    thats all I could muster after the heavy pulls day before.
    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. #136
    Senior Member 44pirate's Avatar
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    754
    4/2/11 Leg Press in ME Legs GM
    1:01:04 PM 90 x 15
    1:03:44 PM 290 x 10
    1:03:53 PM 470 x 10
    1:06:34 PM 650 x 10
    1:10:19 PM 740 x 10

    4/2/11 Good Morning in ME Legs GM
    1:15:31 PM 65 x 10
    1:15:34 PM 115 x 8
    1:19:02 PM 155 x 8
    1:22:30 PM 205 x 5
    1:24:39 PM 245 x 5
    1:28:23 PM 295 x 5
    1:31:13 PM 335 x 5

    4/2/11 Zercher Dl in ME Legs GM
    Off Pin 10
    1:37:32 PM 95 x 8
    1:39:30 PM 135 x 6
    1:42:28 PM 225 x 5
    1:45:31 PM 275 x 5
    1:51:41 PM 315 x 4

    4/2/11 Leg Curls in ME Legs GM
    2:00:16 PM 70 x 10
    2:01:44 PM 90 x 10
    2:03:17 PM 110 x 10
    2:05:07 PM 130 x 10

    4/2/11 Hip Abductor in ME Legs GM
    2:06:03 PM 80 x 10
    2:07:19 PM 120 x 10
    2:08:42 PM 150 x 10
    2:09:57 PM 190 x 10

    4/2/11 Leg Extentions in ME Legs GM
    2:11:09 PM 105 x 10
    2:12:20 PM 150 x 10
    2:13:25 PM 195 x 10
    2:14:42 PM 225 x 10


    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

  12. #137
    Senior Member 44pirate's Avatar
    Join Date
    May 2009
    Posts
    754
    4/4/11 1BRD in ME Board Press
    4:14:04 PM 45 x 20
    4:14:05 PM 95 x 15
    4:16:34 PM 135 x 10
    4:20:04 PM 185 x 8
    4:24:56 PM 225 x 8
    4:36:59 PM 275 x 5 Add1 brd
    4:37:07 PM 315 x 5
    4:44:00 PM 365 x 3
    4:48:28 PM 405 x 2
    5:01:39 PM 415 x 1
    5:12:32 PM 420 x 1
    5:12:35 PM 425 x 1

    4/4/11 DB Bench in ME Board Press
    5:27:50 PM 60 x 10
    5:27:51 PM 80 x 10
    5:27:53 PM 100 x 10
    5:32:31 PM 120 x 10
    5:38:18 PM 120 x 10

    4/4/11 Smith Tri in ME Board Press
    5:43:21 PM 90 x 10
    5:45:52 PM 180 x 10
    5:50:50 PM 270 x 10
    5:58:53 PM 300 x 8
    6:02:24 PM 320 x 4

    4/4/11 Pullups in ME Board Press
    6:05:14 PM 80 x 10
    6:06:32 PM 60 x 8
    6:07:53 PM 40 x 8
    6:09:33 PM 20 x 5

    4/4/11 DB Press in ME Board Press
    6:12:37 PM 40 x 10
    6:20:43 PM 60 x 10
    6:20:49 PM 80 x 10
    6:23:47 PM 90 x 10

    4/4/11 DB Preacher in ME Board Press
    6:26:40 PM 35 x 10
    6:29:41 PM 45 x 10
    6:33:10 PM 55 x 8
    6:35:40 PM 65 x 8


    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

  13. #138
    Senior Member 44pirate's Avatar
    Join Date
    May 2009
    Posts
    754
    4/5/11 Leg Press in ME Leg SS
    4:45:01 PM 90 x 15
    4:45:04 PM 290 x 10
    4:45:11 PM 470 x 8
    4:45:17 PM 650 x 5
    4:47:38 PM 830 x 5
    4:55:27 PM 920 x 4

    4/5/11 SS Box Squat in ME Leg SS
    5:02:53 PM 105 x 8
    5:05:50 PM 155 x 6
    5:09:29 PM 245 x 5
    5:12:51 PM 295 x 5
    5:17:19 PM 335 x 5
    5:20:02 PM 365 x 3
    5:23:53 PM 395 x 1
    5:27:35 PM 415 x 1

    4/5/11 RACKPULLS in ME Leg SS
    5:34:23 PM 135 x 10
    5:38:34 PM 245 x 6
    5:42:03 PM 335 x 5
    5:45:40 PM 425 x 3
    5:49:24 PM 475 x 1
    5:53:19 PM 515 x 1
    6:02:04 PM 535 x 1

    4/5/11 GHR in ME Leg SS
    6:12:44 PM 140 x 10
    6:15:55 PM 185 x 10
    6:16:58 PM 230 x 10
    6:32:06 PM 265 x 10


    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

  14. #139
    Senior Member 44pirate's Avatar
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    Posts
    754
    4/7/11 DE 40% in DE Chest
    4:00:01 PM 45 x 15 Chains 62lb
    4:13:52 PM 90 x 15
    4:13:54 PM 135 x 10
    4:17:00 PM 185 x 3
    4:17:01 PM 185 x 3
    4:17:02 PM 185 x 3
    4:17:04 PM 185 x 3
    4:17:05 PM 185 x 3
    4:17:06 PM 185 x 3
    4:17:13 PM 185 x 3
    4:17:15 PM 185 x 3
    4:17:27 PM 185 x 3

    4/7/11 DB Press in DE Chest
    4:26:33 PM 60 x 10
    4:32:20 PM 70 x 10
    4:32:21 PM 80 x 10
    4:36:47 PM 90 x 10
    4:36:48 PM 100 x 10

    4/7/11 Bench Tris in DE Chest
    4:39:30 PM 30 x 10
    4:39:32 PM 40 x 10
    4:40:42 PM 50 x 10
    4:44:36 PM 60 x 10
    4:47:01 PM 70 x 10

    4/7/11 Incline DB Press in DE Chest
    4:49:03 PM 30 x 10
    4:50:06 PM 40 x 10
    4:52:16 PM 50 x 10
    4:54:14 PM 60 x 10
    4:58:17 PM 70 x 10

    4/7/11 Dumbbell Row in DE Chest
    5:01:45 PM 40 x 10
    5:05:31 PM 60 x 10
    5:06:47 PM 80 x 10
    5:09:11 PM 100 x 10
    5:12:07 PM 120 x 10

    4/7/11 EZ Preacher in DE Chest
    5:15:47 PM 25 x 10 Inside outside grips
    5:17:21 PM 45 x 10
    5:27:55 PM 65 x 10
    5:39:54 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

  15. #140
    Senior Member 44pirate's Avatar
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    4/8/11 Leg Press in ME ZERCHER
    5:22:08 PM 90 x 15
    5:22:23 PM 270 x 10
    5:24:33 PM 450 x 10
    5:27:42 PM 540 x 10
    5:31:16 PM 630 x 10

    4/8/11 Zercher Dl in ME ZERCHER
    5:38:24 PM 135 x 8
    5:40:47 PM 185 x 6
    5:44:14 PM 225 x 5
    5:47:40 PM 275 x 3
    5:52:34 PM 315 x 1

    4/8/11 GHR in ME ZERCHER
    6:03:17 PM 140 x 10
    6:06:08 PM 185 x 10
    6:08:32 PM 230 x 10
    6:11:34 PM 275 x 10

    4/8/11 Leg Curls in ME ZERCHER
    6:31:48 PM 70 x 10
    6:33:10 PM 90 x 10
    6:34:32 PM 110 x 10


    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

  16. #141
    Senior Member 44pirate's Avatar
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    754
    Got an upper chest and head shit, so this week is gonna be a deload.
    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. #142
    Senior Member 44pirate's Avatar
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    May 2009
    Posts
    754
    4/12
    Bench
    45-25
    95-25
    135-15
    225-20
    275-10
    315-10

    Smith Shoulder press
    50-10
    90-10
    140-10
    180-10

    4 different situp machines 4-15 each

    thats all I felt like doing.
    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. #143
    Senior Member 44pirate's Avatar
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    754
    4/13
    Squat
    45-25
    95-20
    135-15
    185-10
    225-6
    315-4
    365-2
    405-1
    435-1
    465-1

    Deadlift, first time from floor in past 8 mths
    135-10
    225-6
    315-4
    365-1
    415-1 right pec pain on decent shut it down. Changed stance a little more narrow. The zercher harness is helping to get in a better position from the floor. It felt easier off the floor, this is usually my sticking point.
    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. #144
    Senior Member 44pirate's Avatar
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    754
    4/14
    DE BENCH

    45-25
    ADD 62lbs of chains -25
    95-20
    135-15
    185-15
    205-3-9

    DB Bench
    60-10
    70-10
    80-10
    90-10
    100-10

    Bench TRI
    30-10
    40-10
    50-10
    60-10
    70-10

    Incline DB Shoulder Press
    30-10
    40-10
    50-10
    60-10
    70-10

    DB ROWS
    60-10
    80-10
    100-10
    120-10
    140-10

    Preacher EZ Curl inside outside
    25-10
    45-10
    65-10
    85-10
    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

  20. #145
    Senior Member 44pirate's Avatar
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    754
    4/18/11 2BRD in ME Board Press
    4:32:21 PM 45 x 25
    4:32:22 PM 95 x 15
    4:32:25 PM 135 x 10
    4:32:26 PM 185 x 8
    4:32:29 PM 225 x 8
    4:41:22 PM 275 x 5 2brd
    4:47:22 PM 315 x 5
    4:57:31 PM 365 x 5
    4:59:30 PM 405 x 3
    5:08:41 PM 415 x 2
    5:15:16 PM 425 x 1
    5:26:37 PM 435 x 1
    5:31:15 PM 440 x 1

    4/18/11 DB Bench in ME Board Press
    5:33:43 PM 80 x 10
    5:37:17 PM 100 x 8
    5:46:02 PM 120 x 8
    5:46:08 PM 140 x 8
    5:50:42 PM 140 x 6

    4/18/11 Floor Tris in ME Board Press
    5:52:50 PM 50 x 10
    5:56:30 PM 60 x 8
    5:58:13 PM 70 x 8
    6:02:20 PM 80 x 8
    6:06:18 PM 90 x 8

    4/18/11 DB Press in ME Board Press
    6:08:35 PM 50 x 10
    6:12:28 PM 60 x 10
    6:17:09 PM 80 x 10
    6:22:58 PM 90 x 10
    6:26:35 PM 100 x 10

    4/18/11 T-Bar Row in ME Board Press
    6:35:02 PM 100 x 10
    6:35:35 PM 145 x 10
    6:37:53 PM 190 x 8
    6:41:33 PM 215 x 8

    4/18/11 EZ Preacher in ME Board Press
    6:47:06 PM 25 x 10
    6:49:53 PM 75 x 10
    6:52:12 PM 95 x 10
    6:57:36 PM 115 x 8


    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

  21. #146
    Senior Member 44pirate's Avatar
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    754
    4/19/11 Leg Press in DE Legs 60%
    3:19:12 PM 90 x 15
    3:20:36 PM 290 x 15
    3:23:08 PM 470 x 10
    3:25:37 PM 650 x 10

    4/19/11 SS Box Squat in DE Legs 60%
    3:30:35 PM 65 x 10
    3:32:29 PM 115 x 6
    3:38:12 PM 155 x 6
    3:38:19 PM 205 x 6
    3:46:04 PM 245 x 6
    3:47:00 PM 245 x 2 62lbs chains
    3:47:53 PM 245 x 2
    3:48:50 PM 245 x 2
    3:49:50 PM 245 x 2
    3:50:51 PM 245 x 2
    3:52:05 PM 245 x 2
    3:53:07 PM 245 x 2
    3:54:12 PM 245 x 2
    3:55:15 PM 245 x 2
    3:56:21 PM 245 x 2

    4/19/11 Deadlift in DE Legs 60%
    4:04:30 PM 135 x 10
    4:13:21 PM 185 x 6
    4:19:19 PM 185 x 2 62lbs chains
    4:32:51 PM 235 x 2
    4:32:56 PM 235 x 2
    4:33:02 PM 235 x 2
    4:33:04 PM 235 x 2
    4:33:06 PM 235 x 2
    4:33:17 PM 235 x 2

    4/19/11 Leg Curls in DE Legs 60%
    4:44:26 PM 70 x 10
    4:45:36 PM 90 x 10
    4:46:46 PM 110 x 10
    4:48:23 PM 130 x 8
    4:49:45 PM 140 x 8

    4/19/11 Straightleg Smitj in DE Legs 60%
    4:55:42 PM 50 x 10
    4:55:45 PM 90 x 10
    4:58:38 PM 140 x 10
    5:02:04 PM 180 x 10


    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

  22. #147
    Senior Member 44pirate's Avatar
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    754
    4/21
    DE Chest
    45-25
    Add 62lbs chains
    95-20
    135-15
    185-10
    225-3-6
    235-3-3

    Hammer Press
    50-15
    90-10
    140-10
    180-10
    230-10

    DB rolling Bench Tris
    40-10
    50-10
    60-10
    70-10
    80-10

    Incline DB Press
    40-10
    50-10
    60-10
    70-10
    80-10

    DB Rows
    60-10
    80-10
    100-10
    120-10
    140-10

    EZ Preacher Inside Outside grip
    25-10
    45-10
    65-10
    85-10
    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

  23. #148
    Senior Member 44pirate's Avatar
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    4/22/11 SS Box Squat in ME Leg SS
    4:42:24 PM 65 x 10
    4:42:28 PM 115 x 6
    4:43:39 PM 155 x 6
    4:46:15 PM 245 x 6
    4:49:03 PM 295 x 5
    4:54:12 PM 335 x 3
    5:00:35 PM 385 x 2
    5:04:12 PM 405 x 1

    4/22/11 Zercher Dl in ME Leg SS
    5:11:27 PM 135 x 6
    5:15:14 PM 225 x 6
    5:19:18 PM 275 x 5
    5:22:27 PM 315 x 3

    4/22/11 RACKPULLS in ME Leg SS
    5:27:36 PM 225 x 6
    5:30:09 PM 315 x 6
    5:34:09 PM 405 x 3
    5:37:42 PM 455 x 3
    6:12:07 PM 495 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

  24. #149
    Senior Member 44pirate's Avatar
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    754
    /25/11 2BRD in ME Board Press
    4:23:23 PM 45 x 25
    4:23:25 PM 95 x 15
    4:23:26 PM 135 x 10
    4:28:01 PM 185 x 10
    4:28:05 PM 225 x 10
    Add 2brd
    4:31:59 PM 275 x 7
    4:35:48 PM 315 x 5
    4:45:23 PM 365 x 5
    4:45:32 PM 405 x 4
    5:03:49 PM 425 x 1
    5:03:52 PM 435 x 1
    5:03:55 PM 445 x 1

    4/25/11 DB Bench in ME Board Press
    5:08:21 PM 60 x 10
    5:11:59 PM 80 x 8
    5:15:37 PM 100 x 8
    5:25:14 PM 120 x 8
    5:25:18 PM 140 x 8

    4/25/11 Floor Tris in ME Board Press
    5:30:05 PM 55 x 10
    5:31:40 PM 65 x 8
    5:33:35 PM 75 x 8
    5:36:29 PM 85 x 8
    5:40:48 PM 95 x 8

    4/25/11 DB Shoulder Press in ME Board Press
    5:43:16 PM 50 x 10
    5:45:04 PM 70 x 8
    5:48:08 PM 80 x 8
    5:53:13 PM 90 x 8
    5:56:25 PM 100 x 8

    4/25/11 Dumbbell Row in ME Board Press
    6:13:36 PM 60 x 10
    6:13:38 PM 80 x 10
    6:13:41 PM 100 x 10
    6:13:43 PM 120 x 10
    6:13:44 PM 140 x 10

    EZ Preacher Curls Inside Outside grip
    25-10
    75-8
    95-8
    115-8

    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

  25. #150
    Senior Member 44pirate's Avatar
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    754
    4/27/11 Box Squat in DE Legs 40%
    4:28:27 PM 45 x 20
    4:28:35 PM 95 x 10
    4:29:01 PM 135 x 8 Add Blue bands
    4:29:55 PM 185 x 6
    4:32:36 PM 225 x 6
    4:36:58 PM 250 x 2
    4:37:02 PM 250 x 2
    4:37:40 PM 250 x 2
    4:38:33 PM 250 x 2
    4:39:32 PM 250 x 2
    4:43:34 PM 250 x 2
    4:44:21 PM 250 x 2
    4:45:14 PM 250 x 2
    4:46:04 PM 250 x 2

    4/27/11 Deadlift in DE Legs 40%
    4:58:27 PM 135 x 10
    5:11:57 PM 225 x 6
    5:12:48 PM 225 x 4 120llbs chains
    5:33:10 PM 255 x 2
    5:33:14 PM 255 x 2
    5:33:17 PM 255 x 2
    5:33:21 PM 255 x 2
    5:33:24 PM 255 x 2
    5:33:30 PM 255 x 2

    4/27/11 GHR in DE Legs 40%
    5:34:55 PM 140 x 10
    5:37:24 PM 185 x 10
    5:42:52 PM 230 x 10
    5:42:54 PM 275 x 10

    4/27/11 Leg Curls in DE Legs 40%
    5:44:12 PM 70 x 10
    5:45:11 PM 90 x 10
    5:46:45 PM 110 x 10
    5:48:15 PM 130 x 8

    4/27/11 Leg Extentions in DE Legs 40%
    5:49:29 PM 105 x 10
    5:50:21 PM 150 x 10
    5:51:37 PM 195 x 10
    5:53:01 PM 225 x 10

    4/27/11 Calves in DE Legs 40%
    5:55:17 PM 155 x 10
    5:56:12 PM 215 x 10
    5:57:15 PM 255 x 10
    5:58:27 PM 295 x 10


    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

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