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Old 05-18-2012, 01:20 PM   #571
Kevin Shaughnessy
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Friday May 18th

Back Lever Negatives
8x1


I really suck at these for some reason. Had about a 5 second hold at horizontal. EDIT: I have burst capillaries all above my eye right now, just before bed. These things are brutal and I finished the session with eyes reminiscent of someone who had just smoked an ounce of Quebec's finest.

Bench Press
210x8x1
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Old 05-19-2012, 11:45 AM   #572
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Saturday May 19th

Deadlift
135x10
225x5
315x2
365x1
410x6x1


Felt like just exerting some raw, brute strength today. I was scheduled to do 8 singles but stopped at 6, which is the same amount I did when this weight was called for in the last cycle. I don't see the benefit of pushing my limits considering my calories are now down to about 1700 a day. I don't see gains in my immediate future.

On a more postive note, my size 36 jeans are a little loose fresh out of the dryer, and my navel is measuring at 39 inches. Weight loss seems to have stalled though, weighed 200 today, same as last week.
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Old 05-20-2012, 12:23 PM   #573
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Sunday May 20th

Front Lever - Tuck
1x25s
3x10s
1x5s


As soon as I get to 30s I'll switch to advanced tuck.

Back Lever - Tuck
1x10s above horizontal
4 slow negatives


Felt stronger today, flexibility needs work though.

Weighted Chin Up
BWx3
30x5x2


And I'm exhausted. This is a new level of dieting shittiness. I should really be supplementing with a multi.

Seated DB Press
20x10
30x7
40x7
50x2
40x2x5
40x7


Weaksauce. Not sure if I just found a weakness or if I'm weak because of the diet.

Bumping the calories up to 2200. Fuck it man, 1650 is way too low. If my weight doesn't start moving I'm going to ramp the calories back up to maintenance for a week. It doesn't make sense for me to not be losing weight at 2000 calories.
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Old 05-21-2012, 12:17 PM   #574
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Monday May 21st

Front Squat
45x5
95x5
135x3
185x10x3
205x1
225x1
240x1
250x1
255x1
260x1


This was an awesome fucking workout. 15 pound PR and lots of volume.

My diet guy Shelby Starnes recommended that instead of just upping calories to refeed I add carbs back into my diet at about 150g / day. Felt 100% better after some sweet potatoes, it was like taking a pre-workout.
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Old 05-22-2012, 12:39 PM   #575
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Tuesday May 22nd

Bench Press
95x5
135x5
185x8x3
205x1
215x1


215 felt waaay heavier than it should have. I'm chalking this up mainly to yesterdays front squat workout (legs were near shaking in between bench sets) and also sundays workout. Basically I need some rest. Going to take the next day or two off completely, or just dick around with light weights.

Front Lever - Tuck
15s


There was not going to be a PR today.

Back Lever - Tuck
11s


This was perfectly horizontal. Might start working in some skins the cats soon. A little more static back lever strength might be in order though.

Down to 198 today. Haven't been this light in almost 2 years. Still over 20% though, I can only imagine what I looked like then.
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Old 05-24-2012, 12:02 PM   #576
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Thursday May 24th

Squats - Max Singles In 30 Minutes
95x5
135x5
185x3
225x1
Start Clock
265x23x1


About 85% of max.

Front Lever - Tuck
25s

Front Lever Pulls - Tuck
3 2 1
3 2 1


Stagnating, need a change. Going to do a reverse pyramid, max reps at the start of each workout. Cannot do these from a dead, relaxed hang though, have to bend the elbows a little.

Back Lever Pull - Tuck
1

Back Lever Static Hold
15s, 10s, 7s, 7s


Felt pretty strong in this position today, pulling from the back lever nearly killed me though and I had to kip a little.
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Old 05-25-2012, 01:55 PM   #577
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Friday May 25th

Press
45x8
75x5
95x2
105x1
115x1
125x1
135x2x1


I failed on the second single, but immediately tried again and got it, better bar path I guess. This put me at a loss of about 5-10 pounds off my max. I'm positive it's the ring work I've been doing, considering calories are up by 600. I need to start pressing/benching first thing in the workout.

Dips
10


Woo-hoo, double digits. These take so much out of me for some reason, I was gasping for breath by rep 6, and shaking once the set was finished.

Weighed 196 today.
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Old 05-26-2012, 11:29 AM   #578
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Saturday May 26th

Deadlift
135x10
225x4
315x1
365x2x1


Tweaked my coccyx, and the second single was way too tough. Need moar recovery.

New dieting strategy: one protein shake first thing in the morning, then train, follow it up with a very generous helping of meat and carbs (yesterday was a 16oz ribeye, today shall be 1.75# porkback ribs w/ 140g lentils), and then the rest of the day is protein shakes. Sticking with 2500 calories a day, varying the amount of carbs but I'll try to keep it at minimum 100g. Protein will be a minimum of 250g.
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Old 05-27-2012, 02:21 PM   #579
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Sunday May 27th

Bench Press
95x5
135x5
185x3
205x2x2
225x0


Why oh why is my pressing tanking so hard? I'm going to go back to reps with more rest days.

Front Lever Pulls - Tuck
5 4 3 2 1


At least this ring work is progressing.

Back Lever Static Hold - Tuck
18s, 10s, 8s, 7s


Ring Dips
3
2
1
1
1


I'm really tempted to just stop barbell pressing and work just on gymnastic stuff + squats + deadlifts. It would be way more fun to train outside this summer, and would give me more insentive to lose weight.
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Old 05-28-2012, 01:22 PM   #580
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Monday May 28th

Front Squats
45x5
95x5
135x5
185x3
205x12x2
215x2
225x2
235x2


Was hoping for 245x2 but 235 was about the max I had I think.
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