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Old 07-09-2009, 01:34 PM   #11
Gavin Harrison
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Thursday (7/9/09)

BP: 105x5, 115x3, 135x3 (Est Max: 149)
DB Rows: 40x10x4
DB Seated Press: 25x15x2,10x2

Not a PR estimated max on BP, but a new rep record, I guess.. didn't really have one for 135 before. Felt good, butt came up a little on the last rep.. oh well. I could feel my lats working on the rows and my triceps/shoulders got really fatigued feeling on the presses. Good times.
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Old 07-10-2009, 12:20 PM   #12
Gavin Harrison
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Friday (7/10/09)

SQ: 45x5, 145x5, 165x3, 185x2 (Sucked..)
GM: 95x10x5
Abs: 6 sets

Squats kinda sucked today, not sure why. This cycle didn't go right for squats anyway, hopefully it'll improve next cycle...
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Old 07-14-2009, 01:13 PM   #13
Gavin Harrison
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Tuesday (7/14/09)

DL: 135x5, 175x5, 195x5, 225x9 (Est Max 293)
Incline: 75x5, 85x5, 95x10 (Est Max 127)
Back Extensions: 10x5
Chins: 3x6
Abs: 10x5

C2 Rower: 500m, 1m57s

Wasn't sure if I'd actually go for a rep record on anything today, but once I got to 225, it felt pretty light, so I went for it. A 5 lbs PR for 9 reps, or a 3 rep PR for 225, or 1 lb estimated max PR, so not too bad... grip was the first thing to go, could have gotten more reps but I was afraid I'd drop the bar. Inclines were pretty good, 10 reps tied the estimated max I got last week, so yay?

Assistance work for the press was kind of goofy, I just did random things.. I might drop the tricep/chest related assistance on this day, except maybe a couple back off sets on the press and do more upper back work like face pulls or shrugs.

Conditioning was pretty good, this time I decided to see how well I could do on a 500m effort and got about 1:55-57 on the 500m, so not too bad for a guy with crappy conditioning, I guess. I should probably stick to longer, lower intensity bouts here at first, but we'll see how this pans out... if I can reduce the amount of huffin'n'puffin' I do on a regular basis, that's all I'm going for with this.
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Old 07-16-2009, 01:37 PM   #14
Gavin Harrison
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Should have posted this Tuesday, because that's when my third wave officially began, so here's my new working maxes (+5 upper, +10 lower):

Incline: 115
DL: 265
BP: 145
SQ: 205

And today...
Thursday (7/16/09):
BP: 45x5, 95x5, 105x5, 125x7 (Est Max: 155)
Seated DB Press: 25x10x5
Bent Rows: 115x10 (Too heavy..), 95x10x4

1 rep PR with 125 on bench, yay. No est max PR.....

It's all about the shoulder and lats anyway... right?

EDIT: Oh wow, did I mess up writing the DL training max... hahaha
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Old 07-17-2009, 01:43 PM   #15
Gavin Harrison
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Friday (7/17/09):
SQ: 45x5, 135x5, 155x5, 175x6 (Est Max: 210)
GM: 95x10x4
Back Ext: 10x2
Abs: 10x4

1 rep PR on the squats with 175, not bad, tied estimated max PR. GM's made something in the front of my hip feel weird, so I did some back extensions instead to end it.
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Old 07-21-2009, 01:48 PM   #16
Gavin Harrison
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Tuesday (7/21/09):
DL: 135x5, 185x3, 215x3, 235x8 (Est Max: 298)
Incline: 45x5x2, 85x3, 95x3, 105x6 (Est Max: 126)
Back Ext: 10x6
Pull Ups: 3x6
Face Pulls: 10x5
Abs: 10x5

C2 Rower: 10 minutes

PRs on the DL. 1 Rep and a few pounds on the DL, a pound off on the estimated max on Incline. Face pulls were good, felt the back of my shoulders, so I guess that's cool. Putting the cable pulley a little bellow shoulders works better than a little above. Just did easy-ish conditioning. Next time I'll do easy conditioning for more time.
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Old 07-23-2009, 12:42 PM   #17
Gavin Harrison
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Thursday (7/23/09):
BP: 45x10, 95x3x2, 105x3, 125x3, 135x5 (Est Max: 158)
DB Rows: 40x10x5
Seated DB Press: 30x10x3

Bench was good, 135x5 was a 2 rep PR, and tied an estimated max PR I got a couple months ago with 115 lbs.
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Old 07-24-2009, 01:57 PM   #18
Gavin Harrison
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Friday (7/24/09):
SQ: 45x5, 145x3, 165x3, 185x3
RDL: 115x10x4
Abs: 5 sets

Didn't go for a max on squats today, but 185 didn't feel to bad.
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Old 07-28-2009, 11:28 AM   #19
Gavin Harrison
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Tuesday (7/28/09)
DL: 135x5, 195x5, 225x3, 255x2
Incline: 85x5, 95x3, 105x2

Slept worst last night than I have in a very very long time, so bad that I felt ill in the morning. Too much heat and stress. So, today I did almost the set reps, and the "I'm not doing shit" assistance scheme
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Old 07-31-2009, 01:27 PM   #20
Gavin Harrison
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Friday (7/31/09)
SQ: 45x5, 135x5, 155x5, 175x3, 195x2 (Est Max: 208)
BP: 45x10, 95x5, 105x5, 125x3, 135x4
Assistance/Bodybuilding

Glad 195 wasn't too bad, though, I my have had 3 in me.. I think doing the same weight two weeks in a row in any exercise I never feel like I can break the reps the second week. Might be because of heavier/more taxing sets leading up to the last set, who knows. Assistance work was of a more BBing flavor.. getting ready for the beach, hahaha..
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