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Thread: Basement Dweller

  1. #876
    WBB Team Captain Coke's Avatar
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    Session is super, definitely keeps you on the mark.

  2. #877
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    Quote Originally Posted by Coke View Post
    Session is super, definitely keeps you on the mark.
    Thanks for the props Coke.

  3. #878
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    sunday bwt:241
    Abs 6x12-15
    Biceps 3x20

  4. #879
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    monday Bwt:241
    SSB Gm's (close stance)
    barx10
    170x10
    170x5
    190x5
    220x5
    230x5
    240x5
    240x5
    170x10
    170x5

    dimels
    225x10
    275x10
    295x10
    225x12

    rev. hypers 4plates
    3x10

    one arm bb rows (jus counting plates)
    25x15
    50x12
    60x12

    t bar rows wg
    2plates x10
    2plates+25x8 2sets

    sled pulls
    6 trips @20-25yds finished with 5 or 6 plates

    Spent when I was done. Nice!
    Last edited by blong; 03-27-2012 at 04:14 AM.

  5. #880
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    tuesday
    abs 5x10-15
    biceps 5x10

  6. #881
    WBB Team Captain Coke's Avatar
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    Moving on strong with the fine training, appear to be going the extra mile for huge biceps and ab development.

  7. #882
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    Quote Originally Posted by Coke View Post
    Moving on strong with the fine training, appear to be going the extra mile for huge biceps and ab development.
    Definately ab strength but I will leave the bicep development to the mirror jockeys. Jus trying to stay balanced boss.
    Last edited by blong; 03-28-2012 at 05:03 PM.

  8. #883
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    wednesday bwt:243
    DE bench +light blues
    barx10
    95x5
    135x3
    155x2x7sets

    db incline 60x15x3

    jm press ez curl bar
    95x12
    105x12
    115x12
    125x12

    rope pressdowns
    3x20

    bb shrugs
    135x20
    225x20
    225x20
    135x30

    face pulls 4x15

    Nice and fast paced.

  9. #884
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    Thursday
    Raw box squat/bow bar/+100 lb chains
    barx10
    barx5
    135x3
    185x2
    225x2
    275x2
    295x2
    315x2
    335x2
    355x2
    225x2
    225x2
    275x2

    wide grip pulldowns
    4x15

    low row machine
    4x15

    rack pulls jus below knees+quaded purple minis (shit load of tension)
    barx3
    95x3
    135x3
    185x3
    225xmiss mid thigh
    135x3
    barx3

    Hella session with Lones, he keeps my old ass on my toes!
    Last edited by blong; 03-29-2012 at 07:25 PM.

  10. #885
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by blong View Post
    Jus trying to stay balanced boss.
    Can truly dig that...good deal on the session with Lones, great you guys hooked up.

  11. #886
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    Quote Originally Posted by Coke View Post
    Can truly dig that...good deal on the session with Lones, great you guys hooked up.
    Lones seems to do things outside of my normal box of thinking (like quaded purple mini rack pulls; WTF!), very beneficial for me. Reliable partners are priceless.

  12. #887
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    Saturday
    floor press PR=300
    barxalot
    135x10
    135x5
    185x3
    225x2
    245x1
    265x1
    285x1
    305x1 5lb PR!

    bamboo bench w/ hanging kettlebells
    3x10-15

    db rollbacks
    35x15
    45x12
    45x12

    vbar pressdowns w/fat gripz
    3x15-20

    db shrugs
    70x20
    75x20
    75x20

    face pulls 4x15

    Finally a PR on a bench movement. The bamboo excercise was crazy how it worked the stabilizers on the bench. Nice session.

  13. #888
    WBB Team Captain Coke's Avatar
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    I'm not too fond of the floor press movement, glad to see the new PR on 'em though, lol...no doubt there's more where that came from.

  14. #889
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    Quote Originally Posted by Coke View Post
    I'm not too fond of the floor press movement, glad to see the new PR on 'em though, lol...no doubt there's more where that came from.
    Cannot be replaced for lockout work, which is what I desperately need.

  15. #890
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    monday bwt:240
    rack pulls jus above mid shin vs quaded minis
    barx5
    135x5
    225x3
    275x1
    315x1
    365x1
    375xmiss
    225x3
    225x3
    225x3

    db dimels
    50x15
    70x12
    75x12

    rev. hypers 4 plates 2x10

    db rows
    75x15
    95x12
    95x12

    rev. grip pulldowns
    3x12

    good girls/bad girls 3x20 each

    Took a break from the sled this week, hit it up next week.

  16. #891
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    tuesday bwt:240
    abs 6x12-15
    biceps 4x12-15

  17. #892
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    wednesday bwt:241
    de bench 3 3/4 in. pipe for arch
    barxalot
    add chains
    barx8
    135x3
    155x2 6sets

    cg 3 brd
    185x15
    205x15
    225x15

    incline tates
    35x12-15x3

    front raises
    15x12x3

    db shrugs
    60x25x3

    bent over flyes
    20x12
    25x12
    20x15

    face pulls 3x15

    Nice and quick. Inner thighs are still sore from that damn good girl/bad girl machine on monday, damn you Lones! Trying to fix my hip weakness.
    Last edited by blong; 04-04-2012 at 05:30 PM.

  18. #893
    WBB Team Captain Coke's Avatar
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    Props on the steady work and and overall relentlessness man.

  19. #894
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    Quote Originally Posted by Coke View Post
    Props on the steady work and and overall relentlessness man.
    Thanks captain.

  20. #895
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    thursday bwt:241
    raw/rackable camber bar/box+greens choked+40 lb chains (roughly 150 total)
    bar+bandsx10
    135x3
    add chains
    135x3
    225x2
    275x2
    315x1
    335x1
    355x1
    365x1
    275x2
    275x2
    225x2
    225x2

    ghr elevated+35
    3x12

    pull throughs
    3x12

    bb rows
    135x12
    185x12
    205x12

    wide grip pulldowns
    3x12

    I think unracking the camber bar with that much resistance, coupled with the chains making it unstable was the hardest part. Pretty well pleased with tonights efforts.
    Last edited by blong; 04-05-2012 at 06:06 PM.

  21. #896
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    saturday bwt:240
    shirted 1brd triples PR=345
    135x5
    135x5
    185x3
    225x2
    275x1
    shirt/1 bd
    315x3
    335x3
    355x3 10lb PR

    db incline 60x20x3

    jm press+cg press
    95x15+15cg
    115x15+12
    125x12+6

    v bar pressdwons
    4x12

    face pulls 4x12-15

    upright rows 4x15

    Nice session, probably should"ve done a drop set with 315 on the 1 bd triples for volume but wanted to end on a good note benchin for a change.
    Last edited by blong; 04-07-2012 at 08:34 AM.

  22. #897
    WBB Team Captain Coke's Avatar
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    Damn, another PR and a huge one at that.

  23. #898
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    Quote Originally Posted by Coke View Post
    Damn, another PR and a huge one at that.
    Anything on the bench I consider huge,lol.

  24. #899
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    sunday
    abs 6x12-15
    biceps 4x12-15

  25. #900
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    monday bwt:241
    sumo pull from floor w/ ace +100 lb chains
    185x5
    add chains
    185x3
    275x1
    325x1
    suit no straps
    365x1
    loose straps
    415x1
    tightened straps
    455x1 probably hitched it
    suit bottoms
    275x1
    275x1
    275x1
    275x1

    rack pulls from knees
    135x15 w/ 25lb vest
    225x12
    add green band around neck/ no vest
    225x12
    added green band choked pullin from front of the rack
    225x10

    good girls/bad girls 3x20 each

    t bar rows
    1 platex15
    2 platesx12
    2+25x10

    cg rev. pulldowns 3x10

    sled w/ band around ankles/ each trip roughly 25-30 yds
    2 platesx2 trip
    added ankle band
    3 platesx2
    4 platesx2

    Smoked when done, gotta be gettin stronger with sessions like this. We'll see in June!

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