Probably can crack walnuts by bending your arms.
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12/5/18
Kroc Rows:
4 sets x 10 reps x 145
DB Front Raises:
4 sets x 10 reps x 55
DB Side Raises:
4 sets x 10 reps x 45
Face Pulls:
4 sets x 15 reps x 105
Got it done fast. I have a flight out this morning to Dallas for work. It’s a fast turnaround. I’ll be back tomorrow night.
12/8/18
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 315 x 1, 355 x 1, 415 x 1
Treadmill:
25 minutes / 307 calories
I thought it was time for a max week. 355 was super easy. 415 was solid. I felt I had 10 or maybe (maybe) 15 pounds more in me. In fact my goal coming in was 425. Rob and I talked, and we decided it was more important to leave after doing something positive.
Deload next week.
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12/9/18
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 385 x 2
Speed Sets:
6 sets x 3 reps x 315 (60 second rest)
Assistance Work (60 second rest between each set)
Stiff Leg DL:
8 sets x 3 reps x 245
Bent Rows:
8 sets x 3 reps x 215
Good Mornings:
8 sets x 3 reps x 205
Underhand Lat Pulls:
8 sets x 3 reps x 220
I got it all done in 55 minutes.
415x1. WTF. I kind of hate you.
Nicely done.
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12/15/18
Deload Bench Day
Bench Against Band:
135 x 10, 185 x 5, 225 x 5, 245 x 5, 275 x 5, 225 x 10, 225 x 10
Crossover (mid-chest):
4 sets x 12 reps x 50
Fly Machine:
4 sets x 12 reps x 160
Treadmill:
25 minutes / 302 calories
I just finished a deload week. Although I know its good to rest, I am feeling it. It was a very stressful week at work, and training might have helped.
12/16/18
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 405 x 2
Speed Sets (one minute rest between sets):
5 sets x 3 reps x 340
Assistance Work (one minute rest between sets)
Stiff Leg DL:
3 sets x 8 reps x 250
Bent Rows:
3 sets x 8 reps x 220
Good Mornings:
3 sets x 8 reps x 210
Underhand Lat Pulls:
3 sets x 8 reps x 220
With so little rest between sets, everything moved fast.
My son went to gym the same time as me. He also worked on deads, so it was pretty cool working next to each other. I got in his head a little on his last set. He pulled 365 pretty easy after doing a bunch of work before. I’d say it’s pretty solid for a 155 pound guy. His birthday is next month, and I told him I would buy him a nice belt. He is currently using an old weightlifting belt I purchased my freshman year in college.
I don’t have a son but I can imagine the experience you had.
At a former gym I saw retired firemen work out with their daughters.
It’s always fun to train with them. I’ve gone to the gym with my daughter too. She’s probably stronger than her brother when you figure body weight and the whole male / female thing. He’s much more intense.
12/18/18
Pulldowns:
10 sets x 10 reps x various (no rest between sets)
Cable Extensions:
4 sets x 10 reps x 100
Kickouts:
4 sets x 12 reps x 35
Kickbacks:
4 sets x 10 reps x 50
Poundstone Curls:
100
Hammer Curls:
4 sets x 10 reps x 55
Reverse DB Curls:
4 sets x 12 reps x 30
Treadmill:
5 minutes / 53 calories
I really didn’t think I worked too hard until I got home. I felt the pump, and my hands were a little shaky as I tried to shave.
12/20/18
Kroc Rows:
4 sets x 10 reps x 145
OHP:
4 sets x 5 reps x 135
Hammer Strength Reverse Flies:
4 sets x 10 reps x 100
Hammer Strength High Row:
4 sets x 10 reps x 80
Treadmill:
5 minutes / 44 calories
Not a whole lot going on here…
12/22/18
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 310 x 5, 310 x 5, 310 x 5, 310 x 5, 310 x 5, 135 x 5
Treadmill:
15 minutes / 143 calories
I was back to 5 x 5, after a deload week. I really didn’t feel very strong, but we got through it.
12/23/18
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 360 x 3, 360 x 3, 360 x 3
Speed Sets (60 seconds rest):
3 sets x 5 reps x 295
Assistance Work (60-90 seconds rest between sets):
Power Shrugs:
3 sets x 5 reps x 255
Stiff Leg DL:
3 sets x 5 reps x 255
Bent Rows:
3 sets x 5 reps x 225
Good Mornings:
3 sets x 5 reps x 215
Underhand Lat Pulls:
3 sets x 5 reps x 220
Treadmill:
25 minutes / 253 calories
That was some work right there…
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Merry Christmas to you and your family Crippler.
And to you sir. I hope you had a great holiday.
12/26/18
Biceps Gauntlet
Concentration Curls:
4 sets x 10 reps x 40
BB Strict Curls:
4 sets x 14 reps x 50
Cable Curls:
4 sets x 15 reps x 80
Pulldowns:
10 sets x 10 reps x various (no rest between sets)
Cable Extensions:
4 sets x 15 reps x 100
One Arm Extensions:
4 sets x 10 reps x 40
Kickouts:
4 sets x 15 reps x 35
D-Bar Pressdown:
4 sets x 15 reps x 50
Treadmill:
30 minutes / 339 calories
I get two floating holidays a year and have not used either. So I decided to take today and tomorrow off. It’s always nice to see my old 7:00 AM gym crew.
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12/27/18
Kroc Rows:
4 sets x 10 reps x 145
DB Front Raises:
2 sets x 10 reps x 55
2 sets x 10 reps x 60
DB Side Raises:
4 sets x 10 reps x 45
OHP:
4 sets x 5 reps x 135
Face Pulls:
4 sets x 15 reps x 105
Seated Pulls:
4 sets x 10 reps x 265
Treadmill:
20 minutes / 245 calories
Another good day.
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12/29/18
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 315 x 5, 295 x 5, 295 x 3, 295 x 2, 295 x 2, 295 x 1, 335 x 1, 355 x 1, 135 x 10
Treadmill:
15 minutes / 134 calories
The plan was for 5 x 5 at 315. Rob threw me a monkey wrench after the first set, and changed things up. I didn’t realize how many sets we did, until after it was over.
12/30/18
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 385 x 2
Speed Sets (one minute rest)
3 sets x 3 reps x 315
Assistance Work (90 second rest between sets)
Power Shrugs:
3 sets x 5 reps x 380
Stiff Leg DL:
3 sets x 5 reps x 260
Bent Row:
3 sets x 5 reps x 230
Good Mornings:
3 sets x 5 reps x 220
Underhand Lat Pulls:
3 sets x 5 reps x 220
The last workout of 2018…
Happy New Year Crippler.
Your posts undoubtedly motivate a lot of guys on here.
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