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Old 07-31-2009, 02:46 PM   #11
Tim Brown
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Join Date: Jan 2009
Location: Milwaukee, WI
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7/31/09 Friday BW 163lbs

Work Out B

Squat
45lbs x 5 reps
115lbs x 5 reps
135 lbs x 5 reps
160 lbs x 5 reps x 2 sets (80% of what would've been my 5x3 from Work out A)

Bench
95lbs x 5 reps
115 lbs x 4 reps
135 lbs x 5 reps x 3 sets

Deadlift
135 lbs x 5 reps
185 lbs x 3 reps
225 lbs x 5 reps
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Old 08-02-2009, 10:39 AM   #12
Tim Brown
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8/2/09 Sunday BW 163

Work Out C

Squat
45lbs x 5 reps
115 lbs x 5 reps
135 lbs x 4 reps
175 lbs x 3 reps
205 lbs x 3 reps
195 lbs x 5 reps
185 lbs x 5 reps
45 lbs x 25 reps

Press
65 lbs x 5 reps
75 lbs x 5 reps
85 lbs x 5 reps x 3 sets

Pull up
6-4-4

The squat was not good today. My lower back hurt pretty bad once Igot going. Why I don't know. I'm assuming my form was bad on Friday's deadlift. It was kind of tight for a few days, but not as bad as it was once I put the weight on my back. I have my two day break now, so hopefully on Wednesday I'll be ready to go again. I was hoping to start this cycle at 205. 185 is about 60 lbs under what I thought my 5 rep max was, and I'd really rather not do such a gigantic reset. So for now I got frozen bag of okra belted to my back.
In other bad news I found out the gym is going to be shut down for a week in mid-August. Not sure what to do in the gap.
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Old 08-05-2009, 05:00 PM   #13
Tim Brown
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8/5/09 Wednesday BW 165

Work Out A

Squat
45lbs x 5 rep
95 lbs x 5 reps
135 lbs x 4 reps
175 lbs x 3 reps
205 lbs x 5 reps x 3 sets

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 5 reps
140 lbs x 5 reps x 3 sets

Chin up
6-5-4

All the icing and a nice slow warm-up really helped my back. I also made sure to keep tight glutes and abs during the set. This back pain was a good reminder that I need to keep focused during my lifts.
On a brighter note, my wife told me my milk consumption was "weird and kinda gross"
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Old 08-07-2009, 07:22 PM   #14
Tim Brown
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8/7/09 Friday BW 162

Work Out A (decided to continue with Onus Wunsler program)

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 4 reps
145 lbs x 3 reps
185 lbs x 5 reps x 3 sets

Press
45 lbs x 5 reps
75 lbs x 5 reps
90 lbs x 5 reps x 3 sets

Deadlift
135 lbs x 5 reps
155 lbs x 3 reps
190 lbs x 2 reps
205 lbs x 5 reps

Big ole reset, felt almost like starting over. It was really needed. I spent extra time studying my books and getting my form nice and tight.
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Old 08-09-2009, 10:27 AM   #15
Tim Brown
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8/9/09 Sunday BW 166

Work Out B

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 4 reps
145 lbs x 3 reps
190 lbs x 5 reps x 3 sets

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
145 lbs x 5 reps x 3 sets

Back Extensions
10 reps x 3 sets

Chin ups
7-5-4
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Old 08-12-2009, 04:39 PM   #16
Tim Brown
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8/12/09 Wednesday BW 165

Workout A

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 4 reps
155 lbs x 3 reps
195 lbs x 5 reps x 3 sets

Press
45 lbs x 5 reps
65 lbs x 5 reps
80 lbs x 3 reps
95 lbs x 5 reps x 3 sets

Power Clean
45 lbs x 3 reps
80 lbs x 3 reps
100 lbs x 2 reps
120 lbs x 3 reps x 4 sets + 1 rep

Last two reps of my last set of power cleans were a fail. I'll chalk it up to a rest between sets issue. There was a swarm of jackasses around all the bars jabbering away about shit too stupid to stand - so I may of rushed my rest periods. Other than that everything was golden.
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Old 08-14-2009, 05:04 PM   #17
Tim Brown
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Location: Milwaukee, WI
Posts: 145
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8/14/09 Friday BW 166

Work Out B

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 3 reps
160 lbs x 2 reps
200 lbs x 5 reps x 3 sets

Bench Press
45 lbs x 5 reps
85 lbs x 5 reps
115 lbs x 3 reps
150 lbs x 5 reps x 3 sets

Back Extensions
12 reps x 3 sets

Chin ups
6-5-5
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Old 08-16-2009, 01:51 PM   #18
Tim Brown
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Location: Milwaukee, WI
Posts: 145
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8/16/09 Sunday BW 168

Work Out A

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 4 reps
160 lbs x 3 reps
205 lbs x 5 reps x 3 sets

Press
45 lbs x 5 reps
55 lbs x 5 reps
70 lbs x 3 reps
85 lbs x 2 reps
100 lbs x 5 reps x 3 sets

Deadlift
135 lbs x 5 reps
185 lbs x 3 reps
215 lbs x 5 reps

Everything went nicely.
The gym is shut down all next week, so I'm not sure what I'm going to do for training and eating. If anybody has any good ideas I'd be happy to hear them.
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Old 08-19-2009, 04:53 PM   #19
Tim Brown
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8/19/09 Wednesday BW 168

Improvised Gym-less Workout
Work Sets Only

Dumbbell Front Squat
57.5 lbs x 5 reps x 5 sets
All the weight I could round up.

One Arm Dumbbell Press
40 lbs x 5 reps x 5 sets (per arm)

One Arm Dumbbell Snatch
50 lbs x 3 reps x 5 sets (per arm)

eh...
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Old 08-26-2009, 05:12 PM   #20
Tim Brown
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Location: Milwaukee, WI
Posts: 145
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8/26/09 Wednesday BW 168

Work Out B

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 3 reps
165 lbs x 2 reps
205 lbs x 5 reps x 3 sets

Bench Press
45 lbs x 5 reps
85 lbs x 5 reps
115 lbs x 3 reps
135 lbs x 2 reps
150 lbs x 5 reps x 3 sets

Back Extensions
12 reps x 3 sets

Chin ups
7-4-5
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