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  #21  
Old 01-26-2013
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50 rep leg presses , I would faint lol
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  #22  
Old 01-26-2013
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LIKE THE VOLUME
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  #23  
Old 02-01-2013
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Originally Posted by DeterminedToLift View Post
50 rep leg presses , I would faint lol

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LIKE THE VOLUME
That's how you've got to do it in the no-cardio camp

Fuck cardio

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25th January 2013
Leg press:
S1: 270 lbs x 50 reps
S2: 360 lbs x 50 reps
S3: 450 lbs x 50 reps

50 reps legs had to be sore. Man mine would of cramped up 20 reps ago
Man it wasn't bad. I did some circuits last year while cutting that made this workout look minor. So I guess my legs still have a high tolerance for abuse :)
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  #24  
Old 02-01-2013
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28th January 2013
(Wall-assisted) Handstand Push-ups:
S1: 22 reps
S2: 10 reps

Pull-ups:
5 sets: bodyweight x 10 reps each

Inverted row:
S1: bodyweight: 15 reps
S2: bodyweight: 12 reps
S3: bodyweight: 10 reps

Smith Machine row:
3 sets: 115 lbs x 12 reps each

Low pulley row: wide overhand grip
4 sets: 12 plates x 10 reps each

Standing cable curl:
S1: 4 plates x 15 reps
S2: 5 plates x 12 reps
S3: 6 plates x 10 reps

One-arm dumbbell preacher curl:
3 sets: 35 lb bell x 7 reps each arm, each set
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  #25  
Old 02-01-2013
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30th January 2013
Handstand push-ups:
S1: 20 reps
S2: 12 reps
S3: 8 reps
S4: 8 reps
S5: 6 reps
S6: 6 reps

Lateral raise: palms facing forward
S1: 15 lb bells x 15 reps
S2: 25 lb bells x 12 reps
S3: 25 lb bells x 12 reps

Machine standing overhead press:
S1: 6 plates x 10 reps
S2: 8 plates x 10 reps
S3: 8 plates x 10 reps

Machine behind-the-back shrug:
S1: 105 lbs x 25 reps
S2: 105 lbs x 25 reps
S3: 195 lbs x 15 reps

Smith-machine floor press:
3 sets: 105 lbs x 20 reps each

Incline dumbbell press:
3 sets: 70 lb bells x 8 reps each

Circuit: 3 rounds
Parallel bar dips: bodyweight x 8 reps
Tricep pressdown: 6 plates x 8 reps
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  #26  
Old 02-01-2013
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31st January 2013
Bentover barbell row:
S1: 135 lbs x 12 reps
S2: 135 lbs x 12 reps
S3: 225 lbs x 10 reps
S4: 315 lbs x 4 reps (staggered grip)

Bent over dumbbell row: **
3 sets: 75 lb bells x 12 reps

**both dumbbells at the same time

Close-grip Chin-ups:
3 sets: bodyweight x 8 reps each

Pull-ups: **
3 sets: bodyweight x 5 reps each

**did these with my knees up (ie thighs parallel to floor), so it'd be more strict of a movement.


Low-pulley row: w/ v-handle
7 sets: 12 plates x 10 reps

Standing Alternating Dumbbell curls:
S1: 35 lb bells x 10 reps each
S2: 50 lb bells x 6 reps each

Skipping: 250 reps
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  #27  
Old 02-09-2013
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2nd February 2013


Box Squat:
Warm-up: bare bar x 10 reps

S1: 135 lbs x 10 reps
S2: 225 lbs x 10 reps
S3: 315 lbs x 10 reps
S4: 315 lbs x 10 reps
S5: 315 lbs x 10 reps
S6: 315 lbs x 10 reps
S7: 315 lbs x 10 reps
S8: 315 lbs x 10 reps
S9: 315 lbs x 10 reps
S10: 315 lbs x 10 reps
S11: 405 lbs x 8 reps
S12: 495 lbs x 2 reps**

**failed at bottom of 3rd rep...had to ditch weight behind.

NB: no belt, wraps, or spotter used.

Leg press Calf Press:
3 sets: 360 lbs x 25 reps each set

Barbell Calf Raise:
2 sets: 225 lbs x 20 reps each set
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  #28  
Old 02-09-2013
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4th February 2013 ~ Workout #1


Prologue: Decided to knock this off as I had finished my morning clients by this time. No idea if I would've gotten the opportunity to train later today, given that multiple clients had rescheduled their slots for today.


Start time: 7am




Circuit:
Round 1:
Handstand push-ups: 20 reps
Decline bent-knee sit-up: 50 reps

Round 2:
Handstand push-ups: 15 reps
Decline bent-knee sit-up: 50 reps

Round 3:
Handstand push-ups: 10 reps
Decline bent-knee sit-up: 50 reps

Round 4:
Handstand push-ups: 10 reps
Decline bent-knee sit-ups: 50 reps

Round 5:
Handstand push-ups: 10 reps
Decline bent-knee sit-ups: 50 reps

Round 6:
Handstand push-ups: 12 reps
Decline straight-leg sit-ups: 15 reps

Round 7:
Handstand push-ups: 10 reps
Decline straight-leg sit-ups: 15 reps

Round 8:
Handstand push-ups: 13 reps
Decline straight-leg sit-ups: 20 reps


Completed:
  • 100 handstand push-ups
  • 300 sit-ups
Now on to the real workout.

Circuit 2:
Round 1:
Machine standing overhead press: 4 plates x 20 reps
Seated knee-ins: 30 reps

Round 2:
Machine standing overhead press: 6 plates x 20 reps
Seated knee-ins: 30 reps

Round 3:
Machine standing overhead press: 8 plates x 10 reps
Seated knee-ins: 30 reps



Circuit 3: 3 rounds
Single-arm standing overhead press: 50 lb bell x 8 reps each arm
GHD sit-up: 8 reps each




PWO Cardio: 20 minutes: Stairmaster



4th February ~ 7:10 pm ~ Workout #2

Lateral raise:
S1: 15 lb bells x 20 reps
S2: 15 lb bells x 20 reps
S3: 25 lb bells x 10 reps
S4: 25 lb bells x 10 reps

Laying Incline Bent Lateral raise:
2 sets: 25 lb bells x 15 reps each
2 sets: 35 lb bells x 8 reps each

Front Raises: palms facing up
3 sets: 25 lb bells x 10 reps each

Standing arnold press:
S1: 35 lb bells x 15 reps
S2: 35 lb bells x 12 reps
S3: 35 lb bells x 10 reps

Behind-the-back Shrugs:
S1: 135 lbs x 25 reps
S2: 135 lbs x 20 reps
S3: 135 lbs x 20 reps

One-arm dumbbell french press:
3 sets: 25 lb bell x 10 reps each arm
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  #29  
Old 02-09-2013
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5th February 2013
Status: Still fasted. Finished morning clients by 6am, so decided to continue the 2-workouts-per-day-theme.

6:10 am ~ workout #1

Barbell row:
Warm-up: 2 sets: bare bar x 15 reps each

S1: 135 lbs x 15 reps
S2: 185 lbs x 15 reps
S3: 205 lbs x 10 reps
S4: 205 lbs x 10 reps
S5: 205 lbs x 10 reps

Bent Over Dumbbell Row: **
3 sets: 70 lb bells x 15 reps

**both arms simultaneously

Romanian deadlift:
1 set: 225 lbs x 10 reps**

**felt too taxing on lower back. Decided against continuing with this movement.

Barbell pullover:
Warm-up: 45 lbs x 20 reps

S1: 65 lbs x 10 reps
S2: 85 lbs x 8 reps
S3: 85 lbs x 8 reps**
S4: 85 lbs x 8 reps**
S5: 85 lbs x 8 reps**

**did these sets on a decline...resting the bar on the ground in-between reps. (ie each rep started from a fully deloaded position)

Conditioning work:
Tire Flipping: large tractor tire: 20 minutes (ie 232 reps)
Skipping: 300 reps**

**hit the wall here. Could not continue. Will aim to push harder in workout #2 @ 6pm today.

Addendum: my buddy Andrew showed up at the end of my session, asking me to start another conditioning session with him. I refused, so he stole my keys and ran off (hoping that I'd run behind him. Not a fuck of that though: hell no).



6pm ~ workout #2

Warm-up:
Face pulls: 3 sets: 3 plates x 25 reps each
Laying cable upright row: 3 sets: 2 plates x 20 reps each

Workout
Pull-ups: 40 reps (bodyweight x 5 sets of 8)
Push-ups: 135 reps (@bodyweight)
Chin-ups: 40 reps (bodyweight x 5 sets of 8)
Inverted row: 45 reps (@bodyweight)

Lat pulldown:
3 sets: 10 plates x 8 reps each

Standing cable curl:
3 sets: 4 plates x 10 reps each

Standing Alternating Dumbbell curl:
3 sets: 35 lb bells x 6 reps each arm

Pwo Cardio: 15 minutes: walking, jogging, sprinting

Skipping: 500 reps
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  #30  
Old 02-09-2013
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6th February 2013
Decline barbell press
Warm-up: bare bar: 20 reps

S1: 115 lbs x 20 reps
S2: 135 lbs x 15 reps
S3: 185 lbs x 8 reps
S4: 185 lbs x 7 reps

Decline fly:
S1: 70 lb bells x 6 reps
S2: 75 lb bells x 6 reps
S3: 80 lb bells x 5 reps

Incline barbell close-grip bench press:
S1: 95 lbs x 15 reps
S2: 115 lbs x 12 reps
S3: 115 lbs x 12 reps

Circuit:
Round 1:
Tricep pressdown: 4 plates x 20 reps
Overhead extension: 4 plates x 8 reps

Round 2:
Tricep pressdown: 5 plates x 15 reps
Overhead extension: 5 plates x 8 reps

Round 3:
Tricep pressdown: 6 plates x 10 reps
Overhead extension: 6 plates x 8 reps
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