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Thread: 2012 Training

  1. #51
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    Quote Originally Posted by GazzyG View Post
    Just put the deadlift session down to being one of those days.

    When's last time you deloaded?
    When you say deload, do you mean take a week off or something? Or do you just mean cut the intensity down to like 50-60% with higher reps

  2. #52
    Senior Member GazzyG's Avatar
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    Just cut the intensity bud. When I deload, I tend to have a week of higher reps, lower weight. That way you still feel like you're getting something done, but at the same time you're giving your CNS and your joints a nice rest, ready to hit it hard the next week.

    I always come back and set PRs shortly after a deload.
    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)

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  3. #53
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    Would you recommend going to like failure? Probably not since its deloading.. But I'm going to do that next week definitely. I've never had an intentional deload week.

  4. #54
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    Yesterday:
    Bike ride
    14 miles - 43 minutes

  5. #55
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    Deload week Upper

    Speed Bench 115
    8x3

    Incline DB press 60
    15
    Incline DB press 70
    12

    Shoulder press 35
    12
    Shoulder press 45
    12
    Shoulder press 50
    10

    T bar row 70
    15
    T bar row 115
    12
    T bar row 125
    7

    Low bar row 120
    10

    Face pulls 40 (extreme control)
    2x15

    Lateral raises 22.5
    20

    Reverse cable crossover/scarecrow (rear delts) 12.5
    2x6

    Preacher Hammer curls 22.5
    15

  6. #56
    Senior Member GazzyG's Avatar
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    Good work with the deloading, Kyle. Betcha got a nice pump on from that session!
    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

  7. #57
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    Thanks man! I was afraid what I did would be too much, but you're right I got a great workout especially since I mixed it up a little

  8. #58
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    Decided to mix things up and go back to basics. When I started weight training, most of my training was circuiting machines with low weight doing 12 reps each set as a warm up. I decided to have an endurance day, picked various machines/pullups/dips and did work non-stop.

    High rep circuit- 55 minutes

  9. #59
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    Legs

    Squat 135
    4x12

    Good Mornings 65
    3x12

    Ultra wide Sumo DL 175
    3x5

    Leg curls 65
    3x15

    90 Degree Hypers +45 lbs
    3x8
    Last edited by K Y L E; 03-14-2012 at 09:11 PM.

  10. #60
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    Treadmill HIIT
    35 minutes made it up to 3 miles

    Close Grip Bench 95
    3x20

    Barbell Bicep Curls 65
    2x12

    Shoulder press 30
    2x25

    Low Rows 55
    4x20

  11. #61
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    Run- 2 miles
    14 minutes

  12. #62
    Senior Member GazzyG's Avatar
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    Lots of running, mate! You cutting or just determined to bulk with little fat gain?
    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

  13. #63
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    I was actually diagnosed with a heart condition last year, hypertrophic dilated cardiomyopathy, I've been running lately so I get extra cardiovascular strength

  14. #64
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    Felt like shit today.. it showed in my lifts..

    Upper ME

    Bench
    135x5
    175x5
    205x2
    185x3

    Incline Bench
    135x10
    155x5
    175x2

    Chin ups
    2x8

    Bent over deficit rows 115
    2x10

    Bunch of random sets of bicep curls, overhead tricep press, shoulder press variations, etc. Nothing new to report really.

  15. #65
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by K Y L E View Post
    I was actually diagnosed with a heart condition last year, hypertrophic dilated cardiomyopathy, I've been running lately so I get extra cardiovascular strength
    Wish you the best with that, was just reading up on it. Hope you don't mind me asking, but what recommendations did the doctor make? Seem to be doing what you can with a healthful lifestyle.

  16. #66
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    Quote Originally Posted by Coke View Post
    Wish you the best with that, was just reading up on it. Hope you don't mind me asking, but what recommendations did the doctor make? Seem to be doing what you can with a healthful lifestyle.
    Thanks brother, and the doctor didn't really make any recommendations, other than cut out energy drinks and to get my sugars from natural stuff, like fruit. Mostly the only thing that'll happen is I'll get dizzy when I go from a sitting/lying down position, to a standing position. Honest to God, it all depends on the day, sometimes I can drink a bunch of caffeinated shit and my heart wont affect me negatively. Other times, I won't be doing anything it'll hurt like crazy and feel like too much blood is pumping out. I've been mildly/extremely active for at least 7 years, running xc and track throughout HS and weight training recently. So its pretty funny, one of my cardio tests was to wear a heart monitor for a month and track what times I was feeling the symptoms, and one of the times when I was feeling light headed, my heart rate was tracked at 33 (seriously).

  17. #67
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    Legs

    Squat 200 lbs
    5x5 (pr)

    Romanian Deadlift 135
    12, 6, 5, 5

    Seated calf press 135 lbs (exaggerated ROM)
    2 sets, 3 reps exaggerated ROM with 10 seconds hold at each position, then 12 mid ROM.


    Gonna be hittin' the gym again later to do some stretches for my rotator cuff, I think I screwed it up a little again

  18. #68
    Senior Member GazzyG's Avatar
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    Great work on the Squat PR. Hope shoulder's not too serious.
    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

  19. #69
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    Nah my shoulder isn't bad, its just a short-lived sharp pain I get every once in a while.

    Upper rep

    Bench 155 (60 seconds rest)
    10, 8, 6

    Bent over rows 115 (deficit)
    8, 8, 10

    Pull ups 10 seconds rest in the mini sets
    10-2-2-2-2
    Chin ups 10 seconds rest in the mini sets
    2x10-2-2-2-2

    Seated DB shoulder press
    65lbsx10
    85lbsx10
    95lbsx3x5

    Lateral raises 15
    2x20

  20. #70
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    Yesterday

    Rehab kinda day.

    Shoulder and hip hurt a little recently so I did a day for recovery. Light squats, lots of stretching, lateral raises, etc.

  21. #71
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    Switching from WS4SB to Madcow for a couple months, see if I start getting gains again.

    Squat
    135 x 5
    175 x 5
    185 x 5
    205 x 5
    225 x 3

    Bench
    135 x 5
    155 x 5
    175 x 5
    185 x 5
    195 x 3
    185 x 4

    Bent over rows
    95 x 5
    115 x 5
    125 x 5
    135 x 5
    155 x 5(might be a pr?)

  22. #72
    Senior Member GazzyG's Avatar
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    Good session! How's shoulder feeling now?
    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

  23. #73
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    Shoulder is 100% again man, thanks.

    Squat
    135 x 5
    155 x 5
    175 x 5
    205 x 5
    205 x 5

    Standing overhead press
    65 x 5
    85 x 5
    95 x 5
    115 x 5 (PR)
    115 x 5

    Deadlift
    135 x 5
    225 x 5
    245 x 5
    265 x 5
    285 x 5

    Calf presses exaggerated ROM 135 lbs
    3 sets
    Last edited by K Y L E; 03-28-2012 at 11:31 PM.

  24. #74
    Senior Member GazzyG's Avatar
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    Squats and deads, can't go wrong. Great work with the Press PR too. Standing or machine?
    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. #75
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    Standing, it was just weird for me I'm used to seated MP

    Squat (really gotta get used to the 3x a week squat)
    135 x 5
    155 x 5
    185 x 5
    205 x 5
    235 x 1

    Bench
    135 x 5
    155 x 5
    175 x 5
    185 x 5
    205 x 2

    Bent over row
    95 x 5
    115 x 5
    135 x 5
    155 x 5
    155 x 3
    95 x 8

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