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Thread: Basement Dweller

  1. #1026
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    wednesday bwt:237
    cg/3bd/rev. light blues
    PR=355x3
    135x5x2
    185x3
    add rev. band
    225x3
    275x2
    315x2
    335x2
    355x2
    315x5
    removed bands
    225x12

    jm press
    65x15
    85x15
    95x15
    105x12

    panora press
    3x18

    db oh press seated
    35x20x3

    face pulls 4x15

    bent over flyes 4x12

    Nice work with no distractions.

  2. #1027
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    thursday bwt:236
    rev grip pulldowns 3x12-15
    wide grip pulldowns 3x12-15
    pressdowns 3x20
    biceps 4x10-12

  3. #1028
    WBB Team Captain Coke's Avatar
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    Solid pressing and all bro.

  4. #1029
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    Quote Originally Posted by Coke View Post
    Solid pressing and all bro.
    Thanks Chief.

  5. #1030
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    saturday bwt:236
    Incline BB press
    PR=265?
    135x5x2
    185x2
    205x2
    225x1
    245x1
    255x1
    185x5
    195x5
    135x15

    flat db press
    60x20
    70x15
    80x12

    incline tates
    35x15x3

    panora press 4x20

    face pulls/wg 4x20

    seated db shrugs 60x20x4

    Hadn't done incline BB in forever and the range of motion felt a mile long compared to flat press.

  6. #1031
    WBB Team Captain Coke's Avatar
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    Glad to see those inclines, been doing more of 'em too lately to good effect.

  7. #1032
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    sunday
    abs 3x15-20
    biceps 5x15
    pressdowns 5x30-40
    A little extra work.

  8. #1033
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    monday bwt:242
    ghr elevated 3x15
    leg curls 3x12-15
    wide grip pulldowns 3x12
    cg pulldowns 3x12
    back ext. 3x15
    leg ext. 3x15
    Slowly working back to squatting and pulling again, maybe?

  9. #1034
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    tuesday bwt:242
    abs seated 3x12-15
    db rows 3x15
    leg curls 3x12
    rev. hypers 3x15
    A little extra work before practice.

  10. #1035
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    thursday bwt:240
    ssb/briefs/parallel box with 2 soft foams
    135x5x2
    185x2
    briefs
    225x2
    275x1
    315x1
    365x1
    385x1
    405x1

    ssb/arch back gm's/ seated
    95x15
    115x15
    135x15

    ghr elevated 2x15

    face pulls 4x15

    Just trying to build confidence in my groin again.
    Last edited by blong; 08-02-2012 at 02:08 PM.

  11. #1036
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    saturday bwt:240
    manpon/bench +40 lb chains
    135x5
    add chains
    135x5
    185x3
    225x2
    245x2
    265x1
    270x1
    225x4
    225x3

    db incline
    60x15x3

    2bd/cg
    135x10
    185x10
    185x10

    pressdowns
    4x15-20

    seated shrugs
    60x20x4

    face pulls
    4x15-20

    good session today.

  12. #1037
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by blong View Post
    good session today.
    Good session indeed man.

  13. #1038
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    Quote Originally Posted by Coke View Post
    Good session indeed man.
    Thanks Captain.

  14. #1039
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    monday bwt:240
    block pulls/ full gear lower shin
    135x10
    135x5
    225x2
    315x1
    suit no straps
    365x1
    405x1
    straps up
    455x1
    495x1
    515x1

    camber bar gm's/ close stance
    135x12
    155x12
    175x12

    ghr elevated
    2x12

    Had to hit it quick before my son's football jamboree. Tuesday hit some back and extra work.
    Last edited by blong; 08-07-2012 at 05:37 AM.

  15. #1040
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    tuesday bwt:237
    abs 6x15
    db rows 3x15
    cg pulldowns 3x15
    Having a hell of a time keeping my weight up coaching out in the heat for two and half hours each day. But I expected this going into the season so I plan just to do what I can and then dial everything back in come early November when the season ends. Life keeps rolling on.
    Last edited by blong; 08-08-2012 at 07:16 AM.

  16. #1041
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    wednesday bwt:236
    rack lockouts +greens choked (roughly100 lb)
    barx15
    add bands
    135x5
    185x5
    205x5
    225x5
    235x5
    245x3

    jm press+greens
    barx12x4sets

    pressdowns
    4x15-20

    seated db oh press
    35x20x3

    bent over flyes
    15x15x3

    face pulls
    5x12-15

    puttin in work on one of the few off days from football practice.

  17. #1042
    WBB Team Captain Coke's Avatar
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    Great deal of selflessness taking place as a parent, generous amount of time coaching your boys teams - you're an awesome dad. Props on it all, always managing to stay focused on your lifting with so much other stuff going on.

  18. #1043
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    Quote Originally Posted by Coke View Post
    Great deal of selflessness taking place as a parent, generous amount of time coaching your boys teams - you're an awesome dad. Props on it all, always managing to stay focused on your lifting with so much other stuff going on.
    I always tell my self to never let my hobbies get in the way of my son's interests (sports or otherwise), I had my chance as a kid and built great memories and he is in the process of doing the same.

  19. #1044
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    thursday bwt:236
    camber bar/parallel box/raw +greens coked(roughly 100 at top)
    PR=385
    135x5x2
    add bands
    135x3
    135x3
    225x3
    225x3
    275x2
    275x2
    315x1
    335x1
    225x1

    Shut it down cause I was feeling like crap and just sore all over. I will do some makeup work tomorrow. Scheduled a massage for Wednesday. Gonna try to restore the body a little.
    Last edited by blong; 08-10-2012 at 04:14 AM.

  20. #1045
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    felt crappy today myself today man. Don't worry man it happens to everbody. Like coke said, good shit on being a great parent before yourself. I like your direction man. Nice workout, and does everybody get these bands at the gym or is there a cheap place to buy bands and chains that I don't know about?

    Edit: Pot head at heart and been drinking, I say "man" too much... I need to get out of the 90's
    Last edited by Sirtificate; 08-10-2012 at 04:20 AM.

  21. #1046
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    You can pickup the bands at elitefts.com, iron woody's and several other locations on the net. Just wait till they have a sale and you can get a really good price. As far as chains go try to get them locally cause shipping is the real cost. Thanks for checking out my log.
    Last edited by blong; 08-10-2012 at 11:06 AM.

  22. #1047
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    friday bwt:236
    abs 6x12
    biceps 6x8-12
    No back work, jus letting it chill for now.

  23. #1048
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    sunday bwt:236
    raw 2 bd bench
    135x5
    135x5
    185x3
    225x2
    245x2
    275x1
    295x1
    245x5
    245x5

    flat db press
    80x10
    90x5 misload with one db, I had a 100 instead of 90
    50x20

    single arm rope pressdowns 3x12-15

    banded face pulls 5x15-20

    strght bar pressdowns 4x15-20

    bb shrugs 135x20, 225x20

    Just one of those days. Went fishin this morning with my son and a fish pulled the rod out of my hand into the water but we did manage to get it back. Then I picked up a 100lb db instead of a 90 for db press in one arm. Just one of those days to forget.
    Last edited by blong; 08-12-2012 at 06:07 PM.

  24. #1049
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    strong presses. You atleast know those hundies are in reach

  25. #1050
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    Quote Originally Posted by Sirtificate View Post
    strong presses. You atleast know those hundies are in reach
    Yeah I handle the hundreds usually for 10 but the recent weight loss has reallly put the kabosh on my strength of late.

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