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Old 01-31-2009, 08:09 PM   #21
Jonathan Dunn
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1/31/2009

5 hours of moving equipment in the gym and laying new rubber floor. Pretty grueling workout, actually.

BS 135# x10 to finish the night off.
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Old 02-02-2009, 06:44 PM   #22
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2/01/2009

Rest Day!!!
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Old 02-02-2009, 06:58 PM   #23
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02/02/2009

Dynamic Warmup

Bench Press: 45# x15, 135# x8, 155# x5, 185# x5, 205# x3, 225# x1 x2 (little too much body english on the last two sets).

Incline DB Press: 60# x20, 60# x15.

TBar Rows supersetted with Rope Face Pulls: 90# x12 + 120# x12; [135# x8 + 120# x10] x2.

Barbell Shrugs: 135# x15, 225# x15, 315# x15, 365# x10, 405# x5.

Seated Incline DB Curls: 35# x8 x3.

Weighted GHD Situps: 46# x12 x3.

MetCon: 3 rds for time: 15-10-5 reps of KPU + Explosive Pushups (hands off ground on every rep, clapped on the first 10. 2:37.

Workout Duration: 61 minutes.

Excited to hit 225# on my bench (even with a pause at the bottom). Still a long way to go by March 28th. I really want to hit 250# at the meet in the BP, along with a 350# BS and 450# DL. The DL is within reach for sure!
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Old 02-03-2009, 06:56 PM   #24
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02/03/2009

Dynamic Warmup

Box Jumps: 3 x 34"; 3 x 37" x4

Deadlift: 135# x5, 230# x3, 390# x1, 420#x1 (!), missed 450#. Got it to knees, but could not lock it out. Really pumped, as 420 is a new PR by 15#.

Stifflegged DL: 250# x8 x2.

Seated Calf Raise: 115# x12, 165# x12.

MetCon skipped, as I was way late with my training and had to get to supper. I don't miss supper!

I also tried to use a competition lifting belt, but cut a huge line across my lower abs/pelvic area. Not cool.

Workout duration: 70 minutes.
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Old 02-04-2009, 07:46 PM   #25
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02/04/2009

Recovery Day

Rotator cuff exercises (10) x 20 reps/side with gray TheraBand.

Foam rolling and stretching.

And I had 3 slices of PIZZA for dinner. AWESOME! I forgot how good it is, but back to my fruit, veggies and chicken/beef/fish/eggs in the am.

Does a cup of green tea cancel out the 3 pieces of pizza?
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Old 02-05-2009, 06:59 PM   #26
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02/05/2009

Dynamic Warmup

Bench Press: 165# x3 x8. 60 sec rest. Each set used a different grip (close to wide and back).

Seated DB Power Clean + DB Press: 40# x8; 45# x6 x3.

DB Shrugs + Barbell Curl: 140# x12 + 95# x8 x2.

DB Shrugs + Barbell Nosebusters: 140# x12 + 85# x7 x2.

Chins: Could not do...still shooting pain in Left rear delt/lat tie in. Ummm, not good.

Seated Row: 160# x10 x2.

MetCon: 3 rds for time: 400m run + 20 Situps. 8:26.

Workout duration: 55 minutes.

Decent w/o tonight. The rear delt/lat pain really concerns me. I have been doing chinups/pullups/KPU 2-3 times a week for a year and a half now. I will give them a rest for 3-4 weeks and do rows instead, as they did not hurt at all.
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Old 02-08-2009, 06:58 AM   #27
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02/06/2009

Recovery Day

Just a couple of miles walking to get the blood moving. My back is still pretty sore from deadlifting, which is a good thing. Lots of food today to get some extra calories in.
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Old 02-08-2009, 07:07 AM   #28
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02/08/2009

Front Squat: 45# x8, 135# x5, 185# x3, 205# x negative. I haven't done these in about 6 weeks, and it shows, as i'm about 30# down in work weight.

Back Squat: 135# x5, 185# x5, 205# x3, 225# x1, 245# x1. Really strict on form (HB, hamstrings touching calves, pause at bottom).

Half Squat: 225# x3, 315# x1, 365# x1. Started at the depth I usually get stuck at, which is about 20"-24" from lockout. But why can I do so much more weight like this? Maybe it is the psychological effect of having the weight resting on pins at the bottom position, where I start the lift from. Who knows?

Leg Press: 135# x8, 315# x5, 494# x5. Pretty easy actually. First time to ever do these. I'm not sure there is any carryover to the actual squat, but it made my ego feel good!

Calf Raise: 320# x10 x3. Super strict, pause at bottom, legs straight.

Workout duration: 42 minutes! I was in a big hurry, so I worked really quickly, with minimal rest between sets.
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Old 02-08-2009, 07:08 AM   #29
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02/08/2009

Day of Rest!
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Old 02-09-2009, 05:54 PM   #30
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02/09/2009

Dynamic Warmup

Bench Press: 45# x20, 137# x5, 187# x4, 207# x1, 227# x1, 232# negative, missed the press out. That pause is a killer!

Incline DB Press: 65# x17, 65# x11.

T Bar Rows supersetted with Rope Face Pulls: 135# x10 + 130# x12; 135# x8 + 130# x12, 135# x8 + 130# x10.

Barbell Shrugs: 225# x15, 315# x15, 405# x5 and I boinked. Done.

Incline DB Curls: 40# x8 x2.

Weighted Overhead Situps: 25# x12 x3.

Not with it mentally tonight. It was a good, but not great training session. Time to dial in the nutrition a bit better. I feel as though I'm not getting enough calories, and I've lost a few pounds over the last week.

Workout Duration: 55 minutes.
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