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  #131  
Old 08-15-2011
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June 11th 2011

Arms/core

Push-ups: 350 reps: palms turned out

Total push-ups for the month of June: 1650/300

Cable curl superset w/ tricep pressdown:

Set 1: 4 plates x 15 reps | 4 plates x 15 reps
Set 2: 4 plates x 12 reps | 4 plates x 15 reps
Set 3: 4 plates x 12 reps | 4 plates x 15 reps

One-arm dumbbell preacher curl superset w/ dumbbell french press:

Sets 1: 25 lbs x 10 reps ea | 80 lb dumbbell x 8 reps
Sets 2: 25 lbs x 10 reps ea | 80 lb dumbbell x 8 reps
Sets 3: 25 lbs x 10 reps ea | 80 lb dumbbell x 12 reps

Cambered Barbell curl superset w/ cambered barbell close-grip bench

Set 1: 105 lbs x 6 reps | 105 lbs x 12 reps
Set 2: 105 lbs x 6 reps | 105 lbs x 10 reps
Set 3: 105 lbs x 6 reps | 105 lbs x 8 reps

Rack deadlift static hold:
3 rounds: 225lbs x 30 seconds**
3 rounds: 225lbs x 20 seconds**

**lift is done without straps of belt so as to stress core/forearms/uperback etc. Used an overhand grip here

Total static holding time: 2.5 mins
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  #132  
Old 08-15-2011
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Tuesday 14th June 2011 6:15-7:10 am

No-rest conditioning circuit:
45 push-ups
10 plyo squats
20 push-ups
10 plyo squats
20 push-ups
10 hanging leg raises
20 push-ups
10 hanging leg raises
20 push-ups
10 barbell snatches x 95 lbs
10 push-ups
6 reps 1-arm db snatch x 70 lb db
10 push-ups
6 reps 1-arm db snatch x 70 lb db
10 push-ups
15 reps dumbbell swing/throw/catch x 70 lb db
10 push-ups
15 reps dumbbell swing/throw/catch x 70 lb db
10 push-ups
8 reps x Clean & press x 95 lbs (touching floor on each reps
10 push-ups
10 reps x dumbbell squat x 70 lbs (ass to ground)
10 push-ups
10 reps x dumbbell rows x 70 lb dumbbells
10 push-ups
10 reps x dumbbell rows x 70 lb dumbbells
10 push-ups
20 knee-ins
10 push-ups
20 knee-ins
30 push-ups
6 reps palm-facing pull-ups
15 push-ups
10 reps Dumbbell pullover x 70 lb db
10 push-ups
**Feeling like I'll fucking vomit** (7am)
6 reps palm-facing pull-ups
10 push-ups
8 straight-arm pullovers x 70lb db
10 push-ups

Total push-ups: 300 push-ups

Total push-ups for month of June 1950
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  #133  
Old 08-15-2011
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14th June 2011 - 6:35pm

"Delts/core"

Machine overhead press
4 plates x 20 reps
4 plates x 20 reps
6 plates x 10 reps
6 plates x 10 reps
8 plates x 15 reps (rest pause after 10 reps)

Machine shrugs: palms facing
3 sets 12 plates x 15 reps

Machine behind-the-neck press:
6 plates x 12 reps
6 plates x 10 reps
6 plates x 10 reps

Arnold press:
50lb dumbbells x 10
50lb dumbbells x 8
50lb dumbbells x 6

Straight arm lateral raise:
12lb dumbbells x 15
15lb dumbbells x 12
15lb dumbbells x 12

Cable upright row: to forehead/eye level
3 sets: 4 plates x 12 reps

Barbell front raise: to overhead
3 sets: 45 lbs x 10reps

Push-ups: 50 reps

Total push-ups for month of June: 2000/3000
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  #134  
Old 08-15-2011
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15th June 2011 am

"Light core workout"
Headstand: 30 seconds
Reverse crunch: 20 reps
Headstand: 35 seconds
Twisting reverse crunch: 20 reps
Headstand 30 seconds
Crunches 20 reps
Headstand 60 seconds
Crunches 20 reps
Roman chair sit-up**: 15 reps
Close-grip Push-ups: 10 reps
Roman chair sit-up**: 10 reps
Close-grip Push-ups: 10 reps
Roman chair sit-up**: 10 reps
Close-grip Push-ups: 10 reps
Roman chair sit-up**: 10 reps
Close-grip Push-ups: 10 reps
Roman chair sit-up**: 10 reps
Close-grip Push-ups: 10 reps
Seated knee-in: 20 reps
Close-grip push-ups: 10 reps
Seated knee-in: 20 reps
Close-grip push-ups: 10 reps
Seated knee-in: 15 reps
Close-grip push-ups: 10 reps
Seated knee-in: 15 reps
Close-grip push-ups: 10 reps
Seated knee-in: 15 reps
Close-grip push-ups: 10 reps


**lowering torso to or below parallel to ground on each rep

Total push-ups: 100 reps
Total push-ups for month of june: 2100
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  #135  
Old 08-15-2011
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Narkissos Narkissos is offline
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15th June 2011 pm

"Back/light biceps"

Wide standing torso-angled row:
3 sets: 6 plates: 20 reps ea

Single arm supinating pulldown:
3 sets: 4 plates: 8 reps ea arm ea set

Horizontal pull-up:
3 sets: Bw x 10 reps

Pull-ups:
3 sets: Bw x 6 reps

T bar row:
105 lbs x 12 reps
140 lbs x 12 reps
140 lbs x 12 reps

V-bar pulldown
10 plates x 12 reps
12 plates x 8; 10 plates x 4 reps (drop-set)
10 plates x 8; 8 plates x 4 reps (drop-set)

Wide pulldown:**
8 plates x 12 reps
8 plates x 10 reps
8 plates x 8 reps

**pulling to about nipple depth.

Chins:
Bw x 6 reps
Bw x 6 reps
Bw x 4 reps

One-arm db preacher:
3 sets x 25lb dumbbell x 10 reps ea arm ea set

Cable curl:
5 plates: 10 reps
5 plates: 10 reps
7 plates: 6 reps
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  #136  
Old 08-15-2011
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Activity: 71%
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Join Date: Feb 2007
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20th June 2011 - Katrina Brathwaithe & me

Warm-up: 20 minute walk (w/ rock-climbing)

Squats: wide stance
Me:
Bar x 20
Bar x 20
135lbs x 10 reps
225lbs x 10 reps
315lbs x 8 reps
365 lbs x 3 reps; 225lbs x 5 reps (dropset)

Katrina:
Bodyweight x 20 reps
Bodyweight x 20 reps
35 lb dumbbell: 10 reps
50 lb dumbbell: 10 reps
75 lb dumbbell: 8 reps
85 lb dumbbell: 8 reps

Laying leg curl:
Me:
100 lbs x 15 reps
110 lbs x 15 reps
120 lbs x 16 reps (absolute failure)

Katrina:
3 plates: 15 reps
4 plates: 12 reps (w/ assistance)
3 plates: 12 reps

Bulgarian split squat:
Me:
45 lbs x 6 reps ea leg
50lb dumbbells x 6 reps ea leg
50lb dumbbells x 6 reps ea leg

Katrina:
Bodyweight: 12 reps ea leg
10 lbs: 10 reps ea leg
25 lbs: 10 reps ea leg

Barbell calf raise: (me)
225 lbs x 20 reps
315 lbs x 10 rep
315 lbs x

Crunches: (kat)
3 sets: 20 reps

Seated calf:
Me:
90 lbs x 20 reps
135lbs x 15 reps
135lbs x 15 reps

Katrina:
3 sets: 45 lbs x 20 reps ea

Headstands:
Me: 3 sets x 30 seconds ea
Kat: 3 sets x 10 seconds ea

Push-ups:
Me: 150 (katrina climbed on my back for one rep near the end)
Kate: 100

(NB: my push-up total for June 2011 = 2250)

Walking: 9 mins
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  #137  
Old 08-15-2011
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Join Date: Feb 2007
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Real Name: Corey
Rep Power: 718
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21st June 2011

Simple "UpperBody: Push" conditioning work-out

Push-ups: 150 reps - on knuckles...hands approximately pec-width apart

Dumbbell flat bench fly: 50 reps: 50 lb dumbbells

Decline dumbbell press: aborted due to a sudden, grinding pain in left shoulder

Incline dumbbell press: 50 reps: 70 lb dumbbells

Very deep exaggerated dumbbell press: 50 reps: 35 lb dumbbells

^^due to the depth of ROM, these really fried the upper pecs and pec/delt tie-ins

Cable upright row: 50 reps: 4 plates

Seated straight-arm lateral raise: 50 reps: 15 lb dumbbells

Wide grip tricep pressdown: 4 plates: 50 reps

Close grip tricep pressdown: 6 plates: 25 reps

NB: Push-ups for month of June - 2400
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  #138  
Old 08-15-2011
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22nd June 2011 - am

"Back #1"

Machine shrug:

Set 1: 12 plates: 15 reps
Set 2: 12 plates: 15 reps
Set 3: 18 plates: 15 reps

Standing cable row: v-handle

Set 1: 8 plates: 15 reps
Set 2: 10 plates: 8 reps; 8 plates: 4 reps (drop-set)
Set 3: 10 plates: 8 reps; 8 plates: 6 reps (drop-set)

Comments: starting to feel all kinds of lower back tension from the 2nd set, like if I had been doing high-rep deadlifts :-(

Lat pulldown:

Set 1: 8 plates: 8 reps
Set 2: 12 plates x 8 reps; 10 plates x 4 reps; 8 plates x 4 reps (drop-set)
Set 3: 12 plates x 6 reps; 10 plates x 4 reps; 8 plates x 4 reps

One-arm dumbbell row:
50 lb dumbbell: 12 reps ea arm
70 lb dumbbell: 10 reps ea arm
90 lb dumbbell: 8 reps ea arm

Comments: did these light to see how much blood I could force into the muscle. Forearm pump cut set short tho


Low-pulley row: wide-grip

Set 1: 8 plates: 20 reps
Set 2: 10 plates: 10 reps; 8 plates: 5 reps
Set 3: 10 plates: 10 reps; 8 plates: 5 reps
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  #139  
Old 08-15-2011
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Activity: 71%
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Join Date: Feb 2007
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Posts: 48,182
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22nd June 2011 - pm - Katrina Brathwaite & me

me:
Smith calf raise:
Bar x 20
195 lbs x 15 reps
195 lbs x 15 reps
195 lbs x 15 reps
195 lbs x 15 reps
195 lbs x 15 reps

Comments: slow, deliberate negative. Exaggerated peak contraction

Kat:
Dumbbell swings:
3 sets: 15 lb dumbbell: 20 reps
2 sets: 25 lb dumbbell: 20 reps

me:
Leg press calf:
270 lbs x 25 reps
360 lbs x 20 reps
450 lbs x 18 reps

me:
Calf raise: bodyweight: 150 reps (1 set)

Push-ups:
Kat: 100 reps (female push-ups)

Me: 100 reps (on knuckles)


Kat: Bent over dumbbell row:
3 sets: 15 lb dumbbells: 15 reps ea

Me: chins - pinkies touching
Bodyweight x 8 reps
Bodyweight x 7 reps
Bodyweight x 6 reps

Kat: standing pulley row
3 plates x 15 reps
3 plates x 8 reps; 2 plates x 7 reps
2 plates x 15 reps

Me: cable curl
3 sets: 4 plates: 15 reps ea

Dumbbell preacher curl:
Kat:
3 sets: 8 lb dumbbell: 10 reps ea

Me:
3 sets: 25 lb dumbbell: 10 reps ea

Swissball crunches:
Kat: 100 reps

Me: 100 reps

Reverse crunch:
Kat: 50 reps

Me: 50 reps

Twisting sit-ups:
Kat: 50 reps

Me: 50 reps

Stretching: 5 mins
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DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
  #140  
Old 08-15-2011
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Narkissos Narkissos is offline
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Points: 12,360,232, Level: 100
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Level up: 0%, 0 Points needed
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Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 718
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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24th June 2011 - am

Push-ups: 300 reps on knuckles

Push-ups for month of june: 2800
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DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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