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Thread: 2012 Training

  1. #26
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    I shouldn't say "gained 12 pounds on this program." My diet took a major change which is the only reason I gained that much weight.
    On Tuesday, I had a lower body ME day. I forgot exactly what I did, but here goes
    Squat
    135 x 5
    155 x 5
    185 x 4
    225 x 4

    Barbell step ups 135 20 inch box
    8 reps/leg
    8 reps/leg
    3 reps/leg

    Leg press 650
    3x5

    Barbell wrist curls 50 lbs underhand 30 overhand
    max reps, cant remember how many. 2 sets

  2. #27
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    Went into todays workout exhausted from a concert last night.

    Upper body rep
    Flat bench 185
    8, 6, 4

    Pull ups BW
    9, 10

    Low cable chest flyes 20 lbs
    15x2

    Mid cable chest flyes 20 lbs
    15

    High cable chest flyes 20 lbs
    15 x 3
    Last edited by K Y L E; 02-03-2012 at 02:32 PM.

  3. #28
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    Not really sure whats going on lately, I'm not doing so good.

    Upper ME

    Bench ME
    135 x 5
    175 x 5
    185 x 4
    205 x 2 (touch n go)

    Bench reps 155 lbs
    3 x 10

    Barbell rows 95 lbs
    3 x 12

    JM press 85 lbs
    2 x 12

    Standing DB military press
    35 x 2 x 8
    40 x 1 x 6

    Lateral raises arms straight out 15 lbs
    1 x 15

    Lateral raises arms slight bend 20 lbs
    1 x 20

  4. #29
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    Lower body

    Squat 185
    5x5

    DB lunges 30 lbs each hand
    3 x 15 each leg

    Romanian Deadlift 135
    3 x 7

    calf press 115
    3 x 20

    Wrist roller 3.5 ft string 10 lbs
    4 sets

  5. #30
    WBB Team Captain Coke's Avatar
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    Damn good workouts dude, keep on it.

  6. #31
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    Thanks but lately I've been stuck, it seems like my lifts have gone down since school started. I'm getting worn out very easily :/. I'm gonna up my cals again maybe all that I need is more fuel.

    Upper body rep

    Bench 195
    6, 5, 4

    DB floor press 70
    7, 7, 6, 4

    Seated military press 95
    4 x 10

    Pull up
    4 x 10 (I was really happy with this)

    Straight bar curl 50
    3 x 10

    Reverse grip curl 30
    15

    Various ab exercises in superset form
    Sit ups: 20
    Torso rotations 110 lbs: 10 each side
    Decline sit ups: 20

    Cool down stretches 5 minutes

    I was at the gym for a long time (an hour and a half, give or take) , so I forgot some of the things I did. I know there was more.

  7. #32
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    madcow 5x5.

  8. #33
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    Is there much of a difference between Madcow 5x5 and Stronglifts 5x5? I looked briefly into SL5x5 and disregarded it because I was under the impression that my genius plan of do whatever the hell I want whenever the hell I want was the best way to go about lifting (it honestly got me next to nowhere for the first year of training) I noticed a lot of gains so far on WS4SB and the plan seems to have kicked ass, but my nutrition kinda sucks. I definitely gotta get that on track before I worry about plans.

    Upper ME

    Bench (pause at the bottom)
    95x5
    135x5
    175x5
    210x3

    Incline bench 135
    3x10

    Bent over row 95
    3x10

    JM press 75
    4x8

    T-bar row
    45x8
    70x10
    90x10
    Last edited by K Y L E; 02-13-2012 at 01:29 PM.

  9. #34
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    Lower body - already dreading tomorrow
    Squat 190 Tried to go for 5x5
    3x5
    1x3
    1x4
    1x2

    Lunges 30 lb dumbells in each hand
    3x7

    Lying leg curls 110
    3x15

    Smith machine calf press 3 inch deficit 135
    3x20

  10. #35
    House Lannister
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    Quote Originally Posted by K Y L E View Post
    Is there much of a difference between Madcow 5x5 and Stronglifts 5x5? I looked briefly into SL5x5 and disregarded it because I was under the impression that my genius plan of do whatever the hell I want whenever the hell I want was the best way to go about lifting (it honestly got me next to nowhere for the first year of training) I noticed a lot of gains so far on WS4SB and the plan seems to have kicked ass, but my nutrition kinda sucks. I definitely gotta get that on track before I worry about plans.

    Upper ME

    Bench (pause at the bottom)
    95x5
    135x5
    175x5
    210x3

    Incline bench 135
    3x10

    Bent over row 95
    3x10

    JM press 75
    4x8

    T-bar row
    45x8
    70x10
    90x10
    Yea, Stronglifts 5x5 is geared towards straight noobs who haven't touched a barbell before. It's basically starting strength with some slight variation, IIRC correctly.

    Madcow 5x5 intermediate is the next logical step after SL 5x5. I'm not a big fan of sets across, however. When I attempted SS I failed miserably. I didn't know how to pace myself to get all 5 sets of 5 reps. In fact, I don't think I've done straight sets of anything in probably 3 years, haha.

    Madcow 5x5>SL 5x5 imo.

  11. #36
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    Thanks Chevelle =D

    Upper rep day
    Had some time in between classes today, figured I'd try out my schools gym for the first time

    Bench
    175x11
    175x7
    155x12

    JM press 85
    3x6

    Lateral raises 20
    3x20

    Dips
    BWx10
    BW+10x10
    BW+20x8

    Lat Pulldowns 100
    3x9
    Last edited by K Y L E; 02-17-2012 at 01:20 PM.

  12. #37
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    Upper ME

    Bench
    135x5
    185x3
    215x2

    Incline DB bench 60
    3x10

    Tbar row
    90x10
    115x10
    125x8

    Low Row 100
    2x15

    Seated French press/EZ bar curl
    FP 55x8/EZ 50x8
    FP 65x8/EZ 50x8
    FP 75x8/EZ 50x8
    FP 85x6/EZ 50x8

    Decline sit ups
    30

    Slight incline DB flyes 25
    2x8

  13. #38
    WBB Team Captain Coke's Avatar
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    Solid work for the upper body Kyle.

  14. #39
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    thanks man im trying to get my lower body up to par now....
    came home from a shitty day of school to find a package from INZER
    got a pair of knee sleeves, 10mm forever belt (this is gonna be a bitch to break in) and a hat

    Pretty tired so I just tried out the equipment in squats

    Squat
    135 x 5
    175 x 5
    205 x 4
    225 x 4
    245 x 1

    overall, pretty happy with my purchase

  15. #40
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by K Y L E View Post
    overall, pretty happy with my purchase
    Very nice dude, I love my Inzer belt, nothing beats it for key movements.

  16. #41
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    Quote Originally Posted by Coke View Post
    Very nice dude, I love my Inzer belt, nothing beats it for key movements.
    Yeah I love it, I just gotta break it in, it's insanely stiff to the point that I have trouble getting it tight enough.

    Upper ME
    135 x 4
    185 x 5
    205 x 5
    225 x 1(tied pr)

    Incline DB presses 70
    2x9
    Incline DB presses 75
    1x6

    Bent over rows 95
    3x12

    Seated French Press 75 + barbell curl 50 superset
    FP:8 + BC:8
    FP:8 + BC:8
    FP:8 + BC:8
    FP:6 + BC:8

    Rope Face pulls 70
    2x15

  17. #42
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    Got my new belt on tight enough to benefit from it so I went and did some leg work a day early.

    Lower body

    Squat
    135 x 4
    175 x 4
    205 x 3
    225 x 1
    245 x 1
    265 x fail

    Romanian Deadlift 135
    3x12

    Lunges 35 lbs each hand
    3x8 each leg

    Lying leg curls 125
    1x15
    1x12
    Lying leg curls 110
    1x12

  18. #43
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    Upper rep
    Bench warm up
    135 x 4
    155 x 4
    185 x 5
    195 x 3
    Bench rep 175
    9, 7, 5

    French press 75
    2x6

    Barbell curl 60
    2x8

    Lat pulldown (to abs) 70
    2x20

    Shoulder superset: Standing DB presses 27.5 + Lateral raises 20
    2x DB press 20 + Lateral raises 20

  19. #44
    Senior Member GazzyG's Avatar
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    Following your log, Kyle. Good work man.

    My mum also died quite recently, so feel your pain. Hope you're doing alright.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  20. #45
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    Hey GazzyG, thanks man
    I'm really sorry to hear about your Mom, mines been passed away for a little over a year now, it gets easier trust me. Don't be stupid like me and do shit you'll regret.

  21. #46
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    Had another step-up in weights today. Now I'm hungry for more.

    Upper ME

    Bench
    95x4
    135x4
    155x4
    175x4
    195x3
    215x4 (touch n go)

    Incline DB press 65
    10
    Incline DB press 70
    10

    Bent over rows 95
    12
    Bent over rows 105
    2x12

    French press/Bicep curl superset
    FP:55x8/BC:70x8
    FP:75x8/BC:70x8
    FP:75x8/BC:70x8

    Low cable row 120
    2x15

    Standing Military Press 65
    8
    Standing Military Press 85
    8
    Standing Military Press 105
    5

    Lateral raises 17.5
    20

  22. #47
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    No idea what the fuck went on with today's workout. I went in with slight knee pain, I'm not sure how much that attributed to me sucking so bad.

    Lower
    Trap bar deadlift
    225 x 3
    275 x fail (WTF)

    Regular bar deadlift
    225 x 2
    275 x 1
    315 x fail (WTF!!!)

    Front squat
    95 x 10
    115 x 8

    I'm not sure why my deadlift dropped so significantly (100 lbs). My legs still hurt a little from last weeks leg session but I honestly doubt that had much to do with it. Didn't have much sleep last night. Oh well, brushing it off and going for a real full leg day tomorrow.

  23. #48
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    Back on it like a relapse

    Lower

    Squat 195 (5x5 pr)
    5x5

    Romanian Deadlift
    135 x 12
    175 x 3 x 12 (pr)

    Lunges 40 lb DB each hand (pr)
    2x8 both legs

    Lat pull down curl grip
    90 x 12
    120 x 12
    160 x 6

  24. #49
    Senior Member GazzyG's Avatar
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    Just put the deadlift session down to being one of those days.

    When's last time you deloaded?
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  25. #50
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    What do you mean deloaded?

    Upper rep

    Bench 165 60 second rests
    14, 8, 6

    Bent over rows 95
    2x12

    Dumbbell hang clean 17.5
    2x8

    Shoulder db press 45s
    1x20

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