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Old 08-28-2009, 04:52 PM   #21
Tim Brown
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Join Date: Jan 2009
Location: Milwaukee, WI
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8/28/09 Friday BW 169

Work Out A

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 4 reps
165 lbs x 3 reps
210 lbs x 5 reps x 3 sets

Press
45 lbs x 5 reps
65 lbs x 3 reps
85 lbs x 2 reps
100 lbs x 5 reps x 3 sets

Deadlift
135 lbs x 5 reps
165 lbs x 3 reps
190 lbs x 2 reps
225 lbs x 5 reps
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Old 08-30-2009, 02:52 PM   #22
Tim Brown
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8/30/09 Sunday BW 170

Work Out B

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

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
135 lbs x 2 reps
155 lbs x 5 reps x 3 sets

45 Degree Back Extensions
25 lbs x 10 reps x 3 sets

Chin ups
7-4-5

Everything is hard but doable. I'm having more trouble stuffing my face with food everyday.
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Old 09-02-2009, 02:15 PM   #23
Tim Brown
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9/2/09 Wednesday BW 172

Work Out A

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 4 reps
165 lbs x 3 reps
220 lbs x 5 reps x 3 sets

Press
45 lbs x 5 reps
65 lbs x 3 reps
85 lbs x 2 reps
105 lbs x 5 reps x 3 sets

Power Clean
95 lbs x 3 reps
105 lbs x 3 reps
120 lbs x 3 reps x 5 sets

The presses were a little tough. I may consider pulling out the 2.5 lb chains.
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Old 09-04-2009, 09:10 AM   #24
Tim Brown
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Location: Milwaukee, WI
Posts: 145
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09/04/09 Sunday BW 171

Work Out B

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 3 reps
170 lbs x 2 reps
225 lbs x 5 reps x 3 sets

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 4 reps
140 lbs x 2 reps
160 lbs x 4 reps, 1 rep
135 lbs x 5 reps
145 lbs x 5 reps

45 Degree Back Extensions
25 lbs x 10 reps x 3 sets

Chin ups
7-5-5 (there was some kipping going on, whatev..)

I don't know if it was the day or the weight, but my bench press went to hell today. I'm going to start loading up all my pressess with 2.5lb increases.
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Old 09-06-2009, 11:25 AM   #25
Tim Brown
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9/06/09 Friday BW 173

Work Out A

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 3 reps
170 lbs x 2 reps
230 lbs x 5 reps x 3 sets

Press

45 lbs x 5 reps
65 lbs x 3 reps
90 lbs x 2 reps
107.5 lbs x 5 reps x 3 sets

Deadlift

135 lbs x 5 reps
165 lbs x 3 reps
195 lbs x 2 reps
235 lbs x 5 reps
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Old 09-09-2009, 11:54 AM   #26
Tim Brown
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Join Date: Jan 2009
Location: Milwaukee, WI
Posts: 145
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09/09/09 Sunday BW 171

Work Out B

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 3 reps
170 lbs x 2 reps
235 lbs x 5 reps x 3 sets

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 4 reps
135 lbs x 2 reps
155 lbs x 5 reps x 3 sets

Back Extensions
10 reps x 3 sets

Chin ups
7-6-4
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Old 09-11-2009, 03:59 PM   #27
Tim Brown
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Location: Milwaukee, WI
Posts: 145
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09/11/09 Sunday BW 171

Work Out A

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 3 reps
175 lbs x 2 reps
240 lbs x 5/3/4

Press
45 lbs x 5 reps
65 lbs x 3 reps
90 lbs x 2 reps
110 lbs x 1 reps

The squats hurt the hell out of my biceps. After that everything became a chore, so I threw in the towel. I'm pretty sure I'm looking at my first stall. I'm also thinking about picking up a belt, and see if that helps out at all.
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Old 09-14-2009, 07:44 AM   #28
Tim Brown
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9/14/09 Monday BW 168

Deadlift
135 lbs x 5 reps
165 lbs x 3 reps
205 lbs x 2 reps
240 lbs - fail Couldn't pick it up at all

Long Cycle

35 lbs x 3 minutes

So I'm stalling pretty bad. I can tell you it's directly related to my eating. I know I haven't finished my initally stated 12 week cycle, but such is life. I was putting on a little more fat than I wanted (yes I know this is normal), but for the sake of looking good and not buying new clothes on my meager earnings, I decided to slow down my milk consumption. I was sitting around 20% BF, so maybe once I've dropped down to around 12-15 I'll start gaining again. I've decided to IF ~17 hours a day and try to eat cleaner. I'll shoot for paleo, but sometimes there is cake that must be eaten. I've also changed my program. At this point, if I'm not willing to eat 4000 cals a day and sleep 9 hours a night, the novice thing just isn't going to be fruitfull. What I'm doing now is an adjusted intermediate version of the crossfit Wichita Falls program. Essentially it's a barbell hybrid program.

M Deadlift 5 reps x 1 set (add 5-10lbs per wk) Short heavy Metcon (i'll probably work on Long Cycles this day
T Rest
W Rest
R Squat 5 reps x 5 sets (add 5lbs per wk) Press 5 reps x 4 sets (2.5-5lbs per wk) 3 sets of Chin ups
F Power Cleans 3 reps x 5 sets (add 5lbs per wk) Short Heavy Metcon
S Rest
S Squat 3 reps x 1 sets (add 5lbs per wk) Bench 5 reps x 4 sets (2.5-5lbs per wk)

Hopefully this well stop my Deadlift from sucking.

Comments, Critiques, Derisions and Silence are all welcome.
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Old 09-17-2009, 11:20 AM   #29
Tim Brown
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Location: Milwaukee, WI
Posts: 145
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9/17/09 Thursday BW 168

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
180 lbs x 2 reps
225 lbs x 5 reps x 5 sets

Press
45 lbs x 5 reps
65 lbs x 3 reps
85 lbs x 2 reps
100 lbs x 5 reps x 3 sets

Chin-ups
7/6/5

I always forget how hard that 5th set is. I shorted myself one press set, too. I'll try again next time.
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Old 09-18-2009, 06:39 AM   #30
Tim Brown
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Location: Milwaukee, WI
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9/18/09 Friday BW 170

Power Clean
45 lbs x 3 reps
95 lbs x 3 reps
115 lbs x 3 reps x 5 sets
(no increase)

Metcon
45 lb Dumbbell Swings x 12 reps
30 lb (each arm) dumbbell press x 12 reps
45 lb Dumbbell Swings x 12 reps
30 lb (each arm) dumbbell press x 9 reps
45 lb Dumbbell Swings x 12 reps
30 lb (each arm) dumbbell press x 6 reps

I had major form issues with my power cleans. I couldn't seam to hit them well. The metcon was fairly easy. I'm still getting a feel for the weight-rep selection.
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