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Old 06-07-2010, 07:38 AM   #101
Tim Brown
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Location: Milwaukee, WI
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6/7/10 Monday BW 163

Press
45 lbs x 5 reps
70 lbs x 3 reps
90 lbs x 3 reps
100 lbs x 5 reps

Corkscrew Press Seated
2-20lb dumbbells
10 reps x 2 sets
7 reps x 2 sets (90 sec rest between all sets)

Hang Cleans
100 lbs x 5 reps x 3 sets

This all went pretty well after a weekend of moving.
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Old 06-08-2010, 09:34 AM   #102
Tim Brown
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6/8/10 Tuesday 160

Deadlift
135 lbs x 5 reps
175 lbs x 3 reps
200 lbs x 3 reps
225 lbs x 4 reps

Snatch Grip Deadlift
135 lbs x 8 reps x 5 sets (90 seconds rest)

The SGDLs were tiring. I'll keep the weight the same next week.

On a related note, I'm starting a chin-up program tonight!
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Old 06-09-2010, 08:04 AM   #103
Tim Brown
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6/9/10 Wednesday 161

Bench Press
115 lbs x 3 reps
130 lbs x 3 reps
145 lbs x 5 reps

Incline Bench Press
2-35lb DBs x 10 reps x 3 sets
7 reps x 1 set (90 sec rest)

One Arm Rows
40 lb DB 10 reps per arm x 4 sets (90 sec rest)

Last night I also started my chin up routine which included

Chin-Ups
4/3/3/3/3 (90 sec rest)

Push Ups
25/23/22 (5 minute rest between)
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Old 06-10-2010, 08:05 AM   #104
Tim Brown
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6/10/10 Thursday

Squat
135 lbs x 5 reps
175 lbs x 3 reps
200 lbs x 3 reps
225 lbs x 3 reps

DB Lunges
2-50lb DBs 10 reps x 5 sets (90 sec rest)

Last Night Chin Up Work
1/2/3/4 (10 sec between set followed by 90 sec rest) 4

Push ups
25/25/20

No more gym until Monday.
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Old 06-14-2010, 08:08 AM   #105
Tim Brown
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6/15/10 Monday 165

Press
80 lbs x 5 reps
95 lbs x 3 reps
105 lbs x 3 reps

Corkscrew Press Seated
2-20lb dumbbells
10 reps x 4 sets (90 sec rest between all sets)
(I'll keep this weight the same next week)

Hang Cleans
105 lbs x 5 reps x 3 sets

Also
Last Thursday Night
Pull ups 3 sets of 2 (60 sec rest)
Close Grip Chin Up 3 sets of 2 (60 sec Rest)
Palms Facing Chin Up 3 sets of 2 (60 sec Rest)

Push ups
25/25/25

Last Friday
21 sets of 2 chin ups (60 sec rest) I could have kept going, but the baby was crying.

Pushups
25/25/25

Last Saturday
Chin ups
5/4/4/4/4
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Old 06-15-2010, 08:03 AM   #106
Tim Brown
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6/15/10 Tuesday BW 163

Deadlift
135 lbs x 5 reps
190 lbs x 5 reps
210 lbs x 3 reps
240 lbs x 3 reps

Snatch Grip Deadlift
135 lbs x 8 reps x 5 sets (90 seconds rest)

The SGDLs were really easy today. They're also a hell of a lot of fun. I'll still keep the weight the same of them until the next cycle.
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Old 06-16-2010, 07:08 AM   #107
Tim Brown
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6/16/10 Wednesday BW 164

Bench
120 lbs x 5 reps
140 lbs x 3 reps
155 lbs x 3 reps

Incline Bench Press
2-35lb DBs x 10 reps x 4 sets (90 sec rest)

One Arm Rows
40 lb DB 10 reps per arm x 4 sets (90 sec rest)

Last night

Chin-Ups
6/5/4/5/4 (90 sec rest)

Push Ups
25/25/25 (5 minute rest between)

The inclines felt a little light this time, but I'll maintain the weight through my last week of this first cycle.
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Old 06-17-2010, 07:41 AM   #108
Tim Brown
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6/17/10 Thursday BW ?

Squat
135 lbs x 5 reps
185 lbs x 5 reps
215 lbs x 3 reps
235 lbs x 2 reps

DB Lunges
2-50lb DBs 10 reps x 5 sets (90 sec rest)

Last Night Chin Up Work
1/2/3/4/5/1 (10 sec between set followed by 90 sec rest) 6

Push ups
25/25/25
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Old 06-20-2010, 09:09 AM   #109
Tim Brown
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6/17/10 Thursday night

Pull ups 3 sets of 3 (60 sec rest)
Close Grip Chin Up 3 sets of 3 (60 sec Rest)
Palms Facing Chin Up 3 sets of 3 (60 sec Rest)

Push ups
25/25/25

6/18/10 Friday
15 sets of 3 chin ups (60 sec rest)

Pushups
25/25/25

6/19/10 Saturday
Chin ups
7/7/7/7/7
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Old 06-24-2010, 09:07 AM   #110
Tim Brown
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Deload Week!

6/22/10

Chin Ups
8/6/6/6/6 (90 sec rest)

Push Ups
25/25/25

6/23/10

Press
45 lbs x 5 reps
55 lbs x 5 reps
65 lbs x 5 reps

Deadlift
100 lbs x 5 reps
125 lbs x 5 reps
150 lbs x 5 reps

Chin Ups
1/2/3/4/5/2 (10 sec rest followed by 90 sec rest) 6

6/24/10

Bench
60 lbs x 5 reps
85 lbs x 5 reps
95 lbs x 5 reps

Squat
100 lbs x 5 reps
125 lbs x 5 reps
150 lbs x 5 reps

I don't know if I really needed, but it's nice to have a light and quick week.
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