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Old 01-31-2008, 07:07 PM   #151 (permalink)
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Awesome job pushing through those crappy days of being sick and stuff!

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Old 02-03-2008, 07:57 PM   #152 (permalink)
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2-3-08

Pullups
8 x BW
6 x BW
5 x BW

Deadlifts
12 x 45
11 x 95
9 x 145
4 x 155

Pullthroughs
10 x 40
10 x 50
10 x 60 x 2

Leg Press
10 x 270
10 x 360
9 x 450
3 x 540 PR

Seated Calf Raise
30 x 125
25 x 125 x 2
20 x 125

Unilateral Row
10 x 60e x 2
8 x 60e x 2

Notes Felt good about this workout. Deadlifts still light but moving ahead. PR For leg press, yeah, I know it's not as important as squats, but I still was happy. Unilateral row was also the heaviest I have done. Not bad.
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Old 02-04-2008, 08:26 AM   #153 (permalink)
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so far, no sore back from yesterday's DL's or pull throughs. Lisa, been looking out for the issue you raised and no sign of it. Hopefully between that and maybe just getting stronger in my back, I can continue to make some progress - we'll see
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Old 02-04-2008, 08:31 AM   #154 (permalink)
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2-4-08

Clean and Press
10 x 45
5 x 85
5 x 85
4 x 85

Decline BB
10 x 135
8 x 185
4 x 205
3 x 185
8 x 135

Dips
10 x BW
9 x BW
9 x BW
8 x BW

DB Front Raises
10 x 20e x 3

Tri Press Down
12 x 100
10 x 100
9 x 110
4 x 110
8 x 80

Single Arm Tri Press Down
8 x 40
10 x 40
8 x 50

Hammer Curls
10 x 35e
6 x 35e
4 x 35e
7 x 25e

Notes Not bad. Went up on some weights.
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Old 02-06-2008, 08:14 AM   #155 (permalink)
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miss one day and stuck on page 4 again -insanity!

2-6-08

Squats
10 x 45
10 x 135
8 x 185
5 x 205
10 x 135

T-Bac
10 x 45
10 x 70
10 x 85

Lying Leg Curls
10 x 70
8 x 90
8 x 70

DB Lunges
10e x 30e
8e x 30e

Calf Full Motion
30 x 260
30 x 280
20 x 300 x 2
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Old 02-06-2008, 11:31 AM   #156 (permalink)
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Numbers look great, Richie. Keep it up!
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Old 02-06-2008, 02:08 PM   #157 (permalink)
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You're strength numbers are looking great. It's good to see all the new faces but it is a pain to have to go to the 4th page to look for your stuff.

Hopefully it will be like this in July as well. It means they stuck around.
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Old 02-08-2008, 07:56 AM   #158 (permalink)
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2-8-08

BB Bench press
10 x 135
8 x 185
4 x 205
1 x 225
2 x 205
10 x 135

Incline Press DB
8 x 60e
5 x 60e x 2
2 x 60e

Push press
10 x 45
7 x 65
3 x 85
7 x 65

Skull Crushers*
2 x 75
6 x 65 x 2
5 x 65

EZ Curls
7 x 75
8 x 65 x 2
7 x 65

Lat Raise DB
10 x 25e x 2
9 x 25e

*Superset

Notes: Some of my numbers were up, some down, and some the same. Weird.
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Old 02-08-2008, 07:58 AM   #159 (permalink)
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Quote:
Originally Posted by K-Court View Post
Numbers look great, Richie. Keep it up!
Quote:
Originally Posted by Deserve View Post
You're strength numbers are looking great.
Thanks guys - appreciate the encouragement! hoping to keep getting stronger
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Old 02-09-2008, 07:03 PM   #160 (permalink)
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2-9-08

Cardio only today.

Have to get the diet back into better compliance while still eating enough.
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Old 02-09-2008, 07:13 PM   #161 (permalink)
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Good Job on the 225. I'll be up there soon!
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Old 02-10-2008, 01:58 AM   #162 (permalink)
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Yeah, nice going on the four plates, Richie.
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Old 02-10-2008, 08:10 PM   #163 (permalink)
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Quote:
Originally Posted by jcool20010 View Post
Good Job on the 225. I'll be up there soon!
Quote:
Originally Posted by K-Court View Post
Yeah, nice going on the four plates, Richie.
Thanks much. If I could just get more than 1 or 2 at 225!
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Old 02-11-2008, 08:04 AM   #164 (permalink)
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Started WS4SB this morning. Liked it a lot, though as always when starting a new program, have to adjust the right weight levels to get the correct targeted sets/reps, etc. So here's WS4SB:
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Old 02-11-2008, 08:08 AM   #165 (permalink)
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2-11-08

Flat BB Bench
5 x 135
5 x 185 x 2
5 x 205
3 x 225 (ugly but got the last one, with no spotter!)

DB incline bench
16 x 45e
13 x 45e

T-Bar* (think I need to go slightly heavier)
11 x 70
11 x 80 x 2

Rear Delt Flyes* (need to work on form here, wasn't sure it was right)
8 x 25 x 3

Shrugs (wasnt' sure on form, but think I need to go heavier)
15 x 40e
15 x 55e
10 x 60e x 2

Hammer Curls
9 x 35e
8 x 35e
8 x 30e
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Old 02-11-2008, 08:10 AM   #166 (permalink)
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I really need to do measurements as before point tonight since I'm just starting this new program. I just hate and worry that I really have no clue as to what I'm doing as far as taking the actual measurements.
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Old 02-12-2008, 07:33 AM   #167 (permalink)
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I really need to do measurements as before point tonight since I'm just starting this new program. I just hate and worry that I really have no clue as to what I'm doing as far as taking the actual measurements.
yeah, didn't do the measurements. Well, I did. But I obviously have no clue. My waist was bigger than stomach. And my chest was way smaller than it was 2 years ago when I was in a workout slump. It makes no sense. I will just ignore for now.
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Old 02-12-2008, 07:38 AM   #168 (permalink)
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2-12-08

Box jump (24" I think??)
1 x 4 Jumps
7 sets of 3 Jumps

Bulgarian Split Squats
30e x (10 on one leg/5 on the other)
20e x 10e
20e x (10 on one leg/6 on the other)

Weighted Side Bends
14each side x 20
15each side x 30
15each side x 40

Pull throughs (diff machine than normally use)
8 x 27.5 x 3

Notes: This was different for me. Other than pull throughs, I had not done any of these before. The Bulgarian split squats (with elevated front foot) were hard and I had a tough time finding the proper weight to get the sets/reps. My knee injury and atrophied muscles around there showed through by the imbalance between what I could do with the left vs right. Will have to work on that. I'm not sure I did the side bends correctly - not my favorite abs exercise to say the least.

I thought I would hate box jumps, but I liked them. A bit rough on knees. Will build up more and add height eventually.
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Old 02-12-2008, 08:29 AM   #169 (permalink)
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Quote:
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yeah, didn't do the measurements. Well, I did. But I obviously have no clue. My waist was bigger than stomach. And my chest was way smaller than it was 2 years ago when I was in a workout slump. It makes no sense. I will just ignore for now.
Well, I say just use this log and the numbers to judge. Everything else will fall in line if they keep going up!
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Old 02-12-2008, 08:35 AM   #170 (permalink)
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Holy shit, Richie.
You are smoking.
Nice work on the bench.
Your lifts are looking solid.
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Old 02-12-2008, 03:47 PM   #171 (permalink)
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Well, I say just use this log and the numbers to judge. Everything else will fall in line if they keep going up!
True. Just want to see some more instant size results too. but who doesn't?
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Old 02-12-2008, 03:48 PM   #172 (permalink)
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Holy shit, Richie.
You are smoking.
Nice work on the bench.
Your lifts are looking solid.
Many thanks, John. Never satisfied and not progressing quickly enough for me, but you're right there is some progress there.
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Old 02-13-2008, 07:57 AM   #173 (permalink)
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2-13-08

WS4SB puts a rest day on Wednesdays and I am thankful. I was going to do cardio this morning, but opted instead to sleep an extra hour. It was nice. My lower back is a tiny bit stiff from pull throughs yesterday and my obliques are actually sore from those weighted side bends that I thought were worthless. Guess they weren't.
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Old 02-14-2008, 09:24 AM   #174 (permalink)
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2-14-08

WS4SB Repetition Upper Body Day

Decline BB Press
12 x 135
13 x 155
12 x 165
10 x 155 (was supposed to do at least 12 but didn't get there)

Lat Pull*
11 x 90
10 x 100
10 x 90
8 x 90

Rear Delt Flye*
9 x 20e
8 x 20e x 2
6 x 20e (supposed to have done at least 8)

Shurgs**
10 x 65e
12 x 65e x 2

Tricep Pressdown** (different bar than used before)
15 x 90
15 x 100
12 x 110

Lat Raises
10 x 25e x 2
9 x 25e
8 x 25e

* superset
**supersets

Notes: I didn't do the forearm/grip training. I couldn't get it figured out to feel like it was doing more than just hitting my alread fatigued shoulders. Next time.

I had a tough time getting the reps/sets correct, but not bad.

Similar to dmw's comment in his log yesteday, there was some ego involved in having to back off decline bench to get the higher reps. But I bet it will do good in the long run.
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Old 02-14-2008, 12:24 PM   #175 (permalink)
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It's all looking good. Keep it up. I may have to try this program. How long does it take you to complete it on average?
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Old 02-14-2008, 01:34 PM   #176 (permalink)
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It's all looking good. Keep it up. I may have to try this program. How long does it take you to complete it on average?
Thanks!

Since it's a template with many, many options and variations, I'm not sure that it has a targeted completion time. But maybe I'm wrong. the article didn't mention it. you might check with Mind Power or paranoidandroid, both of whom I believe have done this.
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Old 02-15-2008, 02:04 PM   #177 (permalink)
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2-15-08

Max effort lower body

Squats
7 x 135
6 x 185
8 x 205
3 x 225 (PR!)

Bulgarian split squts
9e x 20e
9e one side/7e one side x 20e
8e one side/6e one side x 20e

Pull throughs
11 x 27.5
10 x 32.5
10 x 37.5
8 x 37.5

Abs Circuit - 3-4 different things. Hard.

Notes New PR for me on Squats. not that impressive for most, but for me it was. I hurt. In a good way.

Not sure I was supposed to do the same legs stuff I did from Tuesday - will have to check the program. Overall, felt very good.
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Old 02-16-2008, 10:05 AM   #178 (permalink)
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Richie.

Your log is looking good. If you want a specialized ab program I had something I would do in my off days that worked real well.
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Old 02-16-2008, 01:53 PM   #179 (permalink)
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thanks, gabe.

the program has abs in it, but will take a look at yours, too. I mean your program for abs, not your abs!
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Old 02-17-2008, 08:04 PM   #180 (permalink)
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2-17-08

25 mins of cardio
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