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Old 11-25-2012, 01:04 PM   #711
Kevin Shaughnessy
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Sunday October 25th

Weighted Pull Up
25x10x3


Seated Cable Row
75x2x12
60x10


Lat Pulldown
90x20
105x15
120x8


Seated Machine Row
90x12
75x12
60x15


Lying T-Bar Row
25x3x12


Like this one alot as it's impossible to cheat.

Standing Cable Pull Over
30x3x15


DB Shrug
75x20
70x15
65x20


Last set was just banging them out really quick with less ROM, left me feeling like I could have done more.

DB Curl
15x2x15
15x8


Sort of a pr, ROM wasn't perfect on all reps.

BB Curl
45x1x21


Rest-Paused.

So I'm up to 180 now, a gain of 8 pounds from my lowest. It's too damn easy to gain weight, but whatever. Legs are just a pube under 25 inches cold, which is cool, and arms are up a fraction of an inch, less than a quarter. All in all I don't think I've gained much muscle if any but I'm looking fuller than when I was dieting which is nice.
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Old 11-27-2012, 02:54 PM   #712
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Tuesday November 27th

Bench Press
45x10
95x5
135x5
175x2x3
185x2
200x2x1
210x1
220x0


Damn, I really had high hopes today. I'm taking this as a sign of under-recovery, thus:

Bench Press - Legs On Bench
135x2x10
125x10
115x7
115x5


Everybody wanna be a bodybuilder nobody wanna lift no heavy ass weights! Never thought 115 would kick my ass like this.

DB Flyes
20x1x10


Lateral Raise
15x2x8


Took it easy today, minor deload.
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Old 11-29-2012, 04:21 PM   #713
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Thursday November 29th

Front Squat
45x5
95x5
135x3
185x2
205x1
225x2
235x1
225x2
215x3x3
205x2x3


Leg Press
200x5x15


Back Extensions
25x10
35x10


Leg Extension
60x2x10


More fatigue today.

Leg Curls
60x2x15
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Old 12-01-2012, 04:56 AM   #714
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Weighed 178 today after taking it easy for a few days, praise him. Looks like I am slow-bulking.
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Old 12-02-2012, 03:10 PM   #715
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Sunday December 2nd

Weighted Pull Up
BWx5
35x15x1


About 1 minutes rest, not that challenging.

Seated Cable Row
75x3x8
45x20


I don't seem to be making much progress on this lift so I'm going easier, going to start leaving a bit in the tank.

Lat Pulldown
120x12
135x7
150x3
75x20


No rest between the last two sets.

Seated Machine Row
75x12
60x20
105x8


Basically fucking around.

Lying Chest Supported Row
27.5x3x12


Microloading this one.

DB Shrug
80x20
75x15
70x15


80 went up really easy.



The good news is that after gaining 6 pounds I look leaner than ever. Fear my swole.

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Old 12-04-2012, 04:27 PM   #716
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Tuesday December 4th

Press - Max Reps In 30 Minutes
22


Started with triples, managed 3, then went to singles. Pretty much maxed out with this 22.

Lying Tricep Extensions
45x3x20


Supersetted with:

Lateral Raise
15x3x10
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Old 12-06-2012, 03:47 PM   #717
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Thursday December 6th

Back Squat
95x5
135x5
185x3
225x3


225 felt heavy, lost all will to continue.

Leg Press
270x5x12


Went a little heavier, rested a little longer.

Squat Machine
90x3x10


Movement feels pretty good, back feels like it's staying almost completely upright and I can really feel my glutes activating.

Leg Extensions
75x3x15


Up to 90 next time.

Hamstring Curl
75x15,10,8


Back Extension
65x10
75x3x10


So this was a pretty sissified workout, but I want to take a break from heavy weights. I'm starting school full time in August and since I won't have time to go to the gym at that point, I'll be training at home again. With the limited equipment I'll start the texas method or something. Until then it's hypertrophy all der err day.
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Old 12-08-2012, 08:51 AM   #718
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Saturday December 8th

Bench Press
45x10
95x5
135x5
175x3
185x2
200x1
210x1
230x0
150x6x6


I woke up thinking about benching, and I felt so sure I had a PR in me. 200 went up so easy but then 210 felt like a ton. Could barely do a negative with 230, so obviously what I'm doing now is not working. I'm starting Smolov JR.
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Old 12-09-2012, 10:48 AM   #719
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Sunday December 10th

Weighted Chin Up
BWx5
25x3
45x1
65x1
90x1


Booyah! Bodyweight today was 178 so this is slightly over 50% bodyweight. Next stop 135x1.

Seated Cable Row
75x3x12


Not that hard but then I had an easy chin session before hand.

Lat Pulldown
120x15
135x5
75x12


PR again too.

Seated Machine Row
90x20


Rest-paused.

Lying Chest Supported Row
30x3x12


DB Shrug
85x20
80x20
75x30


Holy crap are these easier when I just cut out half an inch of ROM.

DB Curl
15x15
15x12
15x15


I don't seem to be improving on these.

Post workout brew is a little more interesting than what I usually imbibe:



I'll throw in a review here because this novel beer doesn't have much info about it on the net. The label on the bottle claims that this beer is brewed as it was in 52 AD based on years of research into history, ancient literature and archeological finds. It has an interesting bottle, the cap is a twist off sealed with wax which gives it a nice historical feel along with the shape. Builds a decent head immediately after pouring but has almost no retention. Pours a very murky yellow without much visible carbonation. Very light mouthfeel, watery. Pronounced fruity/citris-y taste. It's a good beer but on taste alone the price isn't justified although it's cool if you're a beer/history nerd. It really reminds me of Fin Du Monde actually, which is too bad because I was hoping for more of a stand-out experience with this one.
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Old 12-10-2012, 02:30 PM   #720
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Monday December 10th

Bench Press
160x7x5


I picked up a heavier-than-usual chair today and I could feel it in my spine. It got me thinking that the habit of squatting and deadlifting regularly isn't one I want to get out of, so I'm going to start the TM on thursday. I'm keeping the leg press because my quads have noticably improved in appearance in the time I've been doing them, but I'm ditching everything else.
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