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Old 08-23-2011, 06:13 PM   #1011
Kevin Perry
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Thanks man. I've been hitting the weighted chins and dips hard but I think some time off from those will do good in the long run.

8/23

just messed around today.

Bench: worked up to 185 for singles and did some back off sets with 160
Elbows Out Extensions: 35 x 15, 40 x 12, 45 x 10
Face Pulls: 50
Barbell Holds: worked up to 315 for almost a minute
Curlz and abz
Dips/Chins: did about 60 each

Have any of you guys downloaded the vault off elitefts?
Thats how I found out about the elbows out extensions and these have become a godsend for me. I can't do regular triceps extensions because they are so uncomfortable and painful but this exercise doesn't hurt at all and really isolates the triceps. And I suck at benching so hopefully in the long run this will help bring it up, well that and eating more, sleeping more and eventually putting on another 10 lbs would probably help as well.
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Old 08-24-2011, 06:55 AM   #1012
Derek Simonds
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Quote:
Originally Posted by Kevin Perry View Post
Have any of you guys downloaded the vault off elitefts?
Thats how I found out about the elbows out extensions and these have become a godsend for me. I can't do regular triceps extensions because they are so uncomfortable and painful but this exercise doesn't hurt at all and really isolates the triceps. And I suck at benching so hopefully in the long run this will help bring it up, well that and eating more, sleeping more and eventually putting on another 10 lbs would probably help as well.
I downloaded it and am probably about 60 pages in. I will look for the elbows out extensions. That is a crap ton of information that they gave away.
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Old 08-29-2011, 06:58 PM   #1013
Kevin Perry
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I took some time off cause of work and being pretty wore out. Went in today and though it was not a 100% session I did manage to get some work in.

8/29

Squat: 45 x 10, 8, 135 x 6, 185 x 6, 230 x 5
Deadlift: 185 x 5, 225 x 5, 260 x 3, 300 x 5, 340 x 3, 380 x 1
DB Bench: 50 x 17, 15, 14
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Old 08-31-2011, 07:48 PM   #1014
Kevin Perry
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8/31

Squat: 45 x 10, 10, 135 x 10, 185 x 10, 225 x 8, 255 x 6, 285 x 4
Bench: 45 x 10, 10, 105 x 10, 135 x 5, 160 x 5, 180 x 3, 200 x 4
DB Row: 90 x 20, 70 x 25 each arm
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Old 09-01-2011, 08:26 PM   #1015
Kevin Perry
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9/1

Went the gym for more messing around

Shrugs up to 345 x 6
50 pullups
Some bicep and triceps work

ended with 50 minutes of brisk walking on the treadmill

With 2 - 3 short gpp sessions a week made up of sled/prowler stuff and a few days of walking I think I have overall cardio covered, it's kind of nice actually. I feel better this way. Don't always log my sessions though.
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Old 09-05-2011, 03:04 PM   #1016
Kevin Perry
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9/5

It's been a long work week plus I had a cold to deal with which made this weekend kind of lame.

Press: 45 x 12, 75 x 10, 95 x 8, 110 x 5, 125 x 3, 140 x 3, 105 x 8
Incline Bench: 75 x 12, 95 x 10, 115 x 10, 135 x 6, 105 x 8
BB Row: 105 x 10, 125 x 10, 145 x 10, 10
Lateral/Front raises: 3 sets each
Curlz and dips
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Old 09-07-2011, 08:36 PM   #1017
Kevin Perry
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9/7

Squat: 45 x 10, 8, 135 x 8, 165 x 5, 195 x 5, 225 x 5, 255 x 3, 285 x 3
Hack Squats: 90 x 12, 180 x 10, 230 x 10
SLDL: 135 x 10, 155 x 10, 135 x 10
Calfs and ab work

50 min steady-state after wards.

Inner part of my right leg near the groin has been really soar and slightly painful the last couple of days, plus some aches in my back and knees made the squats kind of suck tonight.

I have found that SLDL's should be done pretty light to feel the stretch. I actually had trouble keeping a straight back with 155 but that could be because of all the aches lately.
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Old 09-09-2011, 03:34 PM   #1018
Kevin Perry
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9/9

Cycle 8 begins

Bench: 45 x 15, 105 x 10, 120 x 8, 140 x 5, 160 x 5, 185 x 6, 155 x 6, 135 x 8
DB Bench: 60 x 14, 11, 55 x 13
Pushups: 14, 12, 10 half done on med ball
Kroc Rows: 90 x 27 (R), 23 (L)
Rear Laterals: 3 x 20

pushups sucked after all the benching
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Old 09-13-2011, 06:16 PM   #1019
Kevin Perry
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9/13

Power Clean: 100 x 5, 120 x 5, 135 x 5
Deadlift: 185 x 5, 225 x 5, 265 x 5, 310 x 5, 350 x 8
Good Mornings: 135 x 10, 115 x 10, 100 x 10
BB Rows: 135 x 10, 140 x 10, 145 x 13
Leg Curls: 3 x 12
Calfs: 3 x 20
Ab wheel: 3 x 20

I had to pick up the bar from ground and press it overhead to behind my shoulders for the good mornings. That feels pretty awesome, makes me feel kind of old school haha.
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Old 09-13-2011, 10:30 PM   #1020
Derek Weaver
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Quote:
Originally Posted by Kevin Perry View Post
9/13

Power Clean: 100 x 5, 120 x 5, 135 x 5
Deadlift: 185 x 5, 225 x 5, 265 x 5, 310 x 5, 350 x 8
Good Mornings: 135 x 10, 115 x 10, 100 x 10
BB Rows: 135 x 10, 140 x 10, 145 x 13
Leg Curls: 3 x 12
Calfs: 3 x 20
Ab wheel: 3 x 20

I had to pick up the bar from ground and press it overhead to behind my shoulders for the good mornings. That feels pretty awesome, makes me feel kind of old school haha.
That looks like a fun workout.
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