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Post by superman on Dec 1, 2007 22:52:31 GMT -5
deadlifts Friday night
alternated stance between sumo and regular 135x12 185x8 185x8 225x6 225x6 275x4 275x4 315x2 315x2 315x2 315x2
lat pull downs cable rows one arm dumbell rows hammer curls alternating dumbell curls shrugs
this is the first time in like 6 years that i have tried the regular stance. i could tell i was weak at it. hopefully by working on my weak points it will help my overall deadlift.
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Post by gregcrook on Dec 3, 2007 9:01:28 GMT -5
Thats what I'm hopeing for too! Nice work man
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Post by superman on Dec 5, 2007 21:45:02 GMT -5
Squats from Monday night 135x10 chain squats 160lbs on all on the box 135x3 185x3 195x3 225x3 235x3 235x3 245x3
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Post by superman on Dec 5, 2007 21:51:23 GMT -5
bench night - raw to chest 135-10 155-2 175-2 195-2
all done off 2bd for rest 225-2 245-2 265-2 285-2 305-2 325-2 345-2 365-2 385-2
band work purple mini and pink all doubled off 5bd 6 sets of 2 cable work 4x10 shoulder work 3x30 wrist work 3x20
everything felt good tonight. can't wait to go train with greg, will and joey and all you guys.
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Post by superman on Dec 10, 2007 22:11:58 GMT -5
legs box squat 135x10
add 160lbs chains 135x2 185x2 225x2 245x2 255x2 255x2 255x2
inners and outters hams 3x8 calfs 2x15 banded abs 2x8
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Post by gregcrook on Dec 11, 2007 10:09:29 GMT -5
Nic squats bro!
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Post by superman on Dec 12, 2007 21:01:30 GMT -5
deads/back 135-10 sumo rest of these lifts are 2 reps conventional, then 2 reps sumo 225-2 275-2 315-2 405-1 sumo this was a PR
pull downs 4x8 rows 3x8 dumbell rows 3x8 shrugs 3x8
I know Brett got tired of me trying to pull 405 unsuccessfully each week. Maybe he can enjoy a break now that i finally hit it.
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Post by Brett Rapp on Dec 12, 2007 21:18:42 GMT -5
brian you the man son 405 is no longer your a hanycap brother congrats man now on to bigger numbers man
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Post by pheen11 on Dec 12, 2007 21:43:25 GMT -5
Good pullin' Brian!
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Post by superman on Dec 17, 2007 21:35:34 GMT -5
I would post what I lifted at Gym 365, but since I didn't write it down I don't remember. Here is tonight's squats.
box squats with green bands for all sets bar x 10 135 x 8 185 x 2 225 x 2 245 x 2 for 5 sets
inners outers 20reps laying ham curl waist high box jumps (with work boots on) ( I am only 5'5" and I had to jump to Brett's waist high - who says white men can't jump) banded abs
Can't wait to try some of my newly learned bench techniques Wednesday night.
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Post by Brett Rapp on Dec 17, 2007 21:41:49 GMT -5
nice work tonight brain and yes white men can jump brother that was fun stuff
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Post by superman on Dec 19, 2007 21:02:34 GMT -5
all raw speed work tonight
bar x 20 135 x 15 135 x 3 with 40lbs of chains 185 x 3 with 40lbs of chains 205 x 3 with 40lbs of chains 225 x 3 with 40lbs of chains for 5 sets
dumbell presses 80 lb dumbells for 12 reps 100 lb dumbells for 12 reps 100 lb dumbells for 8 reps
cable crossover 2 high 2 low tricep press downs
hope everyone has a great Christmas!
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Post by superman on Jan 1, 2008 21:28:26 GMT -5
box squats with green bands for all sets bar x 15 135 x 3 225 x 2 245 x 2 255 x 2 265 x 2 275 x 2 315 x 2 inners outers 20reps laying ham curl waist high box jumps banded abs
great workout tonight. i hit 3 PRs. everybody lifted great and we had a great time. can't wait to try my new bench shirt tomorrow night.
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Post by gopostal42 on Jan 1, 2008 21:31:06 GMT -5
great work brian, good luck with the shirt!
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Post by Brett Rapp on Jan 1, 2008 23:16:48 GMT -5
brain nice work tonight brother thats what makes champs brother
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