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  1. #11
    Senior Member gregger's Avatar
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    Lower body blast...

    Short and sweet this AM...
    From my Log:

    Front Squat Machine Squats 798
    Set 1 : 270x12
    Set 2 : 360x10
    Set 3 : 450x10
    Set 4 : 540x8
    Set 5 : 630x8
    |
    Dumbbell Rear Lunge 44.33
    Set 1 : 25x8
    Set 2 : 30x8
    Set 3 : 35x8
    |
    Standing Leg Curl 90
    Set 1 : 40x20
    Set 2 : 50x15
    Set 3 : 60x15
    |
    One Legged Leg Press Machine 114
    Set 1 : 90x8
    Set 2 : 90x8
    Set 3 : 90x8
    |
    Standing Calf Raises 333.67
    Set 1 : 182x25
    Set 2 : 182x25
    Set 3 : 182x25
    Set 4 : 182x25

    Here's a quick pic...
    Attached Thumbnails Attached Thumbnails squat_mach.jpg  

  2. #12
    Senior Member gregger's Avatar
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    No weight training today... But still hard at it...

    Well, I'm back... and while I'm taking in some food and some water/BCAA's I think I will jot some down some thoughts:

    Run + stair work... 1hr 3min... but keeping in mind 15min of that was spent going up/down stairs means I was trucking along at a pretty decent clip...
    Must be those new light running shoes...

    DURATION
    1:03:42
    MILES
    3.85
    CALORIES
    910
    BPM
    142 AVG
    173 MAX

    I spent the majority of the time in Zones 4 & 5 with a brief stint in Zone 6...
    Good thing I remembered a hat today, nary a cloud in the sky.
    There's nothing worse than a sunburn on a bald man's head...

  3. #13
    Senior Member gregger's Avatar
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    Need more leg work! Here's today's awesomeness!

    Leg Extensions 266.67
    Set 1 : 125x10
    Set 2 : 170x10
    Set 3 : 200x10
    |
    Front Squat Machine Squats 864
    Set 1 : 270x10
    Set 2 : 360x10
    Set 3 : 450x10
    Set 4 : 540x10
    Set 5 : 630x8
    Set 6 : 720x6
    |
    One Legged Leg Press Machine 114
    Set 1 : 90x8
    Set 2 : 90x8
    Set 3 : 90x8
    |
    Dumbbell Rear Lunge 46.67
    Set 1 : 30x10
    Set 2 : 30x10
    Set 3 : 35x10
    |
    Standing Leg Curl 106.67
    Set 1 : 60x10
    Set 2 : 70x10
    Set 3 : 80x10
    |
    Standing Calf Raises 333.67
    Set 1 : 182x25
    Set 2 : 182x25
    Set 3 : 182x25
    Set 4 : 182x25

    Getting all psyched up for this Sat!
    The IFBB & NPC come to Omaha with Branch Warren as guest poser!
    Sean Harley (IThinkFit & Rocksolid Supps) along with NDN (my supp store) are sponsers...
    I'll be there!

  4. #14
    Senior Member gregger's Avatar
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    Today's high rep leg day work:

    Forward facing squats on squat machine - 4x15
    Close feet leg presses on leg press - 4x15
    Lying Leg Curls - 3x15
    superset with Fitness Ball leg curls - 3x20
    Leg Extensions - 4x15
    BW Calf Raises - 4x25

    BOOM!

  5. #15
    Senior Member gregger's Avatar
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    A bit of catching up this AM...

    Friday...

    Standing Military Press 133.33
    Set 1 : 40x20
    Set 2 : 80x10
    Set 3 : 100x10
    |
    Barbell Up Right Row 133.33 Set 1 : 40x10
    Set 2 : 80x10
    Set 3 : 100x10
    |
    Dumbbell Lateral Raise 33.33
    Set 1 : 25x10
    Set 2 : 15x10
    Set 3 : 25x10
    Set 4 : 15x10
    Set 5 : 25x10
    Set 6 : 15x10
    |
    Dumbbell Rear Delt Row 38
    Set 1 : 25x8
    Set 2 : 30x8
    Set 3 : 30x8
    |
    EZ-Bar Curl 86.67
    Set 1 : 45x15
    Set 2 : 55x10
    Set 3 : 65x10
    |
    Incline Bench Dumbbell Curl 31.67
    Set 1 : 25x8
    Set 2 : 25x8
    Set 3 : 25x8
    |
    Smith Machine Close Grip Bench Press 234.33
    Set 1 : 155x8
    Set 2 : 185x8
    Set 3 : 185x8
    |
    Cable Push Down single arm 53.33 Set 1 : 30x10
    Set 2 : 40x10
    |
    Ball Grip one arm push down 53.33 Set 1 : 35x10
    Set 2 : 40x10
    |
    Cable One Arm Tricep Extension 40
    Set 1 : 30x10
    Set 2 : 30x10
    |
    Hammer Curls 46.67 Set 1 : 30x12
    Set 2 : 35x10
    |
    Close Triceps Pushup 22
    Set 1 : 22 Laps/Reps
    Set 2 : 16 Laps/Reps

  6. #16
    Senior Member gregger's Avatar
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    Saturday it was very rainy/gloomy here in Omaha...
    But the highlight was attending the show Sat night here!
    The IFBB Omaha Pro & NPC Duel of Champions
    Guest posing by BIG Branch Warren!

    It was a great show... I connected with friends and made new connections as well (always good!)
    I'm biased towards the "Masters" classes LOL, some great work, great inspiration as well.
    If you get a chance, I strongly urge you attend a show!
    What a great motivational tool as well! After attending all I want to do is get to a gym and knock some plates around!!

  7. #17
    Senior Member gregger's Avatar
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    Click image for larger version. 

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    I borrowed this one from a person in the front row... @musclephone
    Click image for larger version. 

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    Right in front of me!
    The pic doesn't do it justice... BIG

  8. #18
    Senior Member gregger's Avatar
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    Today is a leg day! I felt good today...

    Narrow Leg Press 570
    Set 1 : 180x10
    Set 2 : 270x10
    Set 3 : 360x10
    Set 4 : 450x8
    |
    Front Squat Machine Squats 520
    Set 1 : 180x10
    Set 2 : 270x10
    Set 3 : 390x10
    |
    Hack Squat 432
    Set 1 : 180x10
    Set 2 : 270x6
    Set 3 : 360x6
    |
    Leg Extensions 316.67 Set 1 : 190x10
    Set 2 : 220x10
    Set 3 : 250x8
    |
    Standing Leg Curl 126.67
    Set 1 : 80x10
    Set 2 : 100x8
    Set 3 : 100x8
    |
    Lying Leg Curls 114
    Set 1 : 90x8
    Set 2 : 90x8
    Set 3 : 90x8
    |
    fitness ball leg curls N/A
    Set 1 : 0x20
    Set 2 : 0x20
    Set 3 : 0x20
    |
    Standing Calf Raises 333.67
    Set 1 : 182x25
    Set 2 : 182x25
    Set 3 : 182x25
    Set 4 : 182x25

  9. #19
    Senior Member gregger's Avatar
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    I always get some stuff from my boy's at RockSolidSupps (Sean Harley)... haha... They still love me.
    I need to get back there! They had several gals in figure and bikini divisions... But where were the dudes!?

    I gave them crap about that for sure, guess I need to make a comeback...

    When Branch spoke to the crowd, he mentioned his injury, basically said "don't you ever count me out..." and I totally believe him!

  10. #20
    I Am JEFIT Legend Deviation's Avatar
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    Man that would have been awesome to see him in person! That second pic you can tell just how huge he is.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

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