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Thread: Basement Dweller

  1. #1251
    WBB Team Captain Coke's Avatar
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    In a good place with the training bro.

  2. #1252
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    Monday
    ssb gm's/wide stance
    bar (70)x10
    160x5
    add belt
    210x5
    230x5
    240x5
    250x5
    250x5
    160x5

    3" deficit pulls (no belt)
    225x10
    315x10
    365x7

    banded leg curls
    3x15

    good girls/bad girls
    2x20

    t-bar rows
    4x10

    cg pulldowns
    3x12

    sled @ 25 yds
    8trips (4wide/4close stance)

    calves 3x15-20

    Goal was to work my pull groove but take the bar out of my hands for the main movement while doing it. So i opted for GM's. Nice session.
    Last edited by blong; 02-19-2013 at 04:13 AM.

  3. #1253
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    tuesday
    abs 4x12-15
    biceps 5x12-15

  4. #1254
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    wednesday
    strght bar pressdowns 5x20-25
    bb shurgs one armed 4x15-20
    face pulls w/band 3x15-20
    single armed oh press 35x15x3
    band pressdowns 100 reps
    rev. grip tricep pulldowns 4x15

    Stabbing pain in my front left shoulder radiating up into my neck, so I decided to make this into a bodybuilding type day. Gettin my swole on!

  5. #1255
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    thursday bwt:244
    ssb/low box raw
    135x8
    135x3
    belt
    225x3
    225x3
    275x3
    275x3
    315x3
    315x3
    335x3
    335x3
    365x2
    365x2

    ssb pause squats (no belt)
    135x5
    185x5
    185x5

    ghr elevated 3x12

    db rows
    70x20
    90x12
    100x12

    wg pulldowns
    3x12

  6. #1256
    WBB Team Captain Coke's Avatar
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    Nice job overall, hope the shoulder ordeal has cleared by now.

  7. #1257
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    saturday
    db bench
    35x20
    50x20
    60x20
    70x15
    90x12
    50x20

    band flyes 4x20

    nosebreaker
    95x15
    115x15
    135x15

    incline tates
    35x12x3

    pressdowns 100 reps

    seated db shrugs
    60x20x3

    front/side raises
    2x12 each

    face pulls 5x20

    Left shoulder in front still killin me so I decided to do a minideload and just use db presses as my main movement. Probably gonna schedule sometime with my massage therapsit to see if he can get me back in order.
    Last edited by blong; 02-23-2013 at 08:18 AM.

  8. #1258
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    monday
    still deloading due to the shoulder problem
    bb dimels
    135x20
    185x15
    straps
    225x12

    seated/rounded to arch back gm
    135x15
    155x12
    175x10
    185x10

    back ext: 3x12

    db rows 60x20x3

    cg pulldowns 4x15

  9. #1259
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    wednesday
    de bench
    135x3
    manpon
    155x3 shut it down/ left shoulder still an issue

    jm press/strght bar
    95x15
    105x15
    115x15
    125x15

    ez curls
    3x15-20

    one armed bb shrugs
    95x12
    95x12
    105x12

    one arm pressdowns
    100 reps

    front/side raises
    3x12

    face pulls
    5x20

    flat tates
    35x15x4

    abs 3x15


    Left shoulder still giving me fits at the top when unracking or at lockout, so high boards are not even an option. Going out of town to help a training partner at the Ironman so I will squat tomorrow and let it rest until monday and try to do something with it again next week and go from there.

  10. #1260
    WBB Team Captain Coke's Avatar
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    The Ironman will be a nice diversion from the norm, a good getaway...wish you well man.

  11. #1261
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    Sunday
    quick session after traveling all weekend
    nosebreaker supersetted with cg
    3x15 each

    low row face pulls
    4x20

    banded flyes
    4x20

    band pressdowns
    100 reps

    db bench for time
    20 1min/2 sets

    abs
    3x15

  12. #1262
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    monday
    bwt:243
    me pull/ 5 singles @ 90%
    135x3
    225x2
    315x1
    suit bottoms
    365x1
    straps up
    405x1
    475x1 5sets/full gear

    snatch grip/4 in. block pull
    315x15

    db rows
    100x12x3

    ghr elevated
    4x12

    wg pulldowns
    3x10-12
    Last edited by blong; 03-05-2013 at 04:03 AM.

  13. #1263
    WBB Team Captain Coke's Avatar
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    Pulling is fine guy, make no mistake.

  14. #1264
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    Quote Originally Posted by Coke View Post
    Pulling is fine guy, make no mistake.

    Thanks Coke

  15. #1265
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    tuesday
    abs 6x15-20
    biceps 4x12

  16. #1266
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    wednesday
    DE bench
    barx5
    135x3
    155x2 6sets
    185x15

    seated db oh press
    35x20
    50x15
    60x15

    jm press
    115x8
    125x8
    135x8
    135x8

    flat tates
    35x15x3

    panora presses
    50reps

    front/side raises
    2x12-15

    one armed bb shrugs
    3x12

    face pulls
    5x15

    Shoulder still bothering me but I had to take the panties off and get some work in. PAINFUL! Got my tens unit back from a relative tonight so I am gonna start using that and icing it regularly, wait and see what happens.
    Last edited by blong; 03-06-2013 at 03:51 PM.

  17. #1267
    WBB Team Captain Coke's Avatar
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    Solid pressing work, being a trooper while going through the ordeal.
    Last edited by Coke; 03-06-2013 at 09:51 PM.

  18. #1268
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    thursday
    geared squats 5x3@ roughly 82%
    135x5x2
    225x3
    briefs
    315x2
    405x1
    suit bottoms
    455x1
    straps up
    515x3 5sets

    camber bar gm's
    135x15
    185x12
    205x12

    band leg curls
    3x15

    bb rows
    135x10
    185x10
    185x10

    cg pulldowns
    3x12-15
    Last edited by blong; 03-08-2013 at 05:02 AM.

  19. #1269
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    saturday bwt:242
    shirted bench /RE/ 5sets of 3@82%
    135x5
    185x3
    225x1
    slingshot
    275x2
    shirt
    300x3 5sets

    jm press
    135x12
    145x10
    155x10

    pressdowns
    100 reps

    cg pushups in power rack
    3x15-20

    standing oh press
    3x20

    rev. flyes
    3x12

    low row face pulls
    4x12-15

    Shoulder hurt the worst warming up raw. Added slingshot at end of wramups and it seemed to help alot. Once the shirt went on the pain was minimial so this is great news.
    Last edited by blong; 03-09-2013 at 08:25 AM.

  20. #1270
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    Sunday
    abs 6x12-15
    triceps 3x25
    db press for time 20x1min./2sets
    Last edited by blong; 03-10-2013 at 07:00 PM.

  21. #1271
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    monday
    3 mat deficit pulls/raw/conv.
    135x5x2
    225x3
    315x3
    365x3
    belt
    405x3
    425x3
    455x3

    sumo/pause pulls/no belt
    185x6
    185x6
    185x6

    good girls/bad girls
    3x15 each

    back extensions
    3x15

    t-bar rows
    3x12-15

    low rows
    3x12-15

    Good session.

  22. #1272
    WBB Team Captain Coke's Avatar
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    Ace with them pulls man.

  23. #1273
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    tuesday
    abs 4x12-15
    biceps 3x10-12

  24. #1274
    Senior Member
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    wednesday
    db bench
    35x20
    50x20
    60x20

    3bd cg
    135x15
    185x15
    225x12
    225x10

    db rollbacks
    35x15x3

    seated oh db press/no back support
    35x15x3

    front/side raises
    3x12 each

    seated db shrugs
    60x20x3

    face pulls
    5x15-20

    Still a little shoulder discomfort but things have definatley improved in the left shoulder. My tens unit has bailed me out several times, that thing is awesome.

  25. #1275
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    saturday
    bench vs chains (80-90 lb) w/slingshot
    135x5x2
    155x3
    chains
    155x3
    slingshot
    185x3
    205x3
    225x3
    245x3
    265x3
    275x1.5 / missed second

    db incline
    55x20
    60x15
    60x15

    cg pushups in power rack
    3x15

    pressdowns w/fat gripz
    4x15

    face pulls
    5x15

    bb shrugs
    135x20
    225x15
    275x15
    315x15

    rev. grip triceps pushdowns
    3x15

    front/side raises
    3x10-12

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