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  1. #411
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    08-24-2012 - Deadlift Day

    • Barbell Deadlift - 245.0x5
    • Barbell Deadlift - 280.0x5
    • Barbell Deadlift - 315.0x10
    • Barbell Deadlift - 5x10 skipped
    • Barbell Bent Over Row - 135.0x12,135.0x12,135.0x12,135.0x10
    • Barbell Good Morning - 135.0x10,135.0x10,135.0x10,135.0x10
    • Chin-Up - 0.0x10,0.0x10,0.0x10,0.0x10
    • Hanging Leg Raise - skipped
    NOTES
    Week 1 of 5/3/1. Mesocycle #9.

    Work
    Not a bad day at all. 315x10 got pretty heavy as it went on. Might have been able to get a rep or two more than I did.

    Dropped weight on rows and good mornings since the volume increased. Rows killed me. Hence the 10 reps rather than 12. Bar just wouldn't go up.

    Good mornings were a little rough to start with. My chest is still sore from Wednesday. So it hurt at first to stretch my arms out (you hold the bar like squats). But ended up feeling really nice once I got loosened up.

    Finished with some chins.

    Thoughts
    Had some household issues so I had to skip my 5x10 set and leg raises. Still, I broke a really nice sweat. I only take 30 seconds of rest for the accessory work.

    I think I will swap the 5x10 of regular deadlifts out for dimel deadlifts. That should add a nice variation and help the posterior chain get stronger. More those below. Not 100% sure on that yet.

    TODAY'S FITNESS VIDEO
    What's a dimel deadlift? I didn't know what they were either. [URL="http://asp.elitefts.net/qa/default.asp?qid=33919"]http://asp.elitefts.net/qa/default.asp?qid=33919
    [/URL]
    They are partial rep deadlifts done at 30-40% of your max with a faster pace. Emphasis is on the thrust at the top of the movement.

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  2. #412
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    08-25-2012 - Press Day

    • Barbell Shoulder Press - 90.0x5
    • Barbell Shoulder Press - 105.0x5
    • Barbell Shoulder Press - 115.0x5
    • Dumbbell Military Press - 25.0x10,25.0x10,25.0x10,25.0x8,25.0x8
    • Dumbbell Lateral Raise - 5.0x12,5.0x12,5.0x12,5.0x12
    • EZ-Bar Curl - 60.0x12,60.0x12,60.0x12,60.0x12
    • Alternate Hammer Curl - 15.0x12,15.0x12,15.0x12,15.0x12
    NOTES
    Week 1 of 5/3/1. Mesocycle #9.

    Work
    Not a great showing for presses. 115x5 was all I could squeeze out.

    Changed the 5x10 sets from military press to dumbbell military press. I like the added effort it takes to stabilize. 25lbs (per) was plenty to start with. Last two sets I only made it 8 reps each.

    Lateral raises were light, but I wasn't sure what weight to use since the volume went up some. Plus my shoulders were on fire.

    Finished with a strong set of curls. Glad that the forearm pain seems to have gone with these.

    Thoughts
    Got interrupted just before I started working out by the wife. Lets just say an opportunity presented itself. I think that may have taken away some from my presses. But I won't complain.

    Took some measurements today. Apparently it's been a while. Gone down in some of the right areas. I'm still at 2300 calories which is a little low given my BMR is between 2700-2900. I tend to eat under the 2300 unintentionally. Winter is coming up, so maybe it's time to up the cals and put on some mass? Just hate to gain any more fat.
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  3. #413
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    08-27-2012 - Squat Day

    • Barbell Full Squat - 245.0x3
    • Barbell Full Squat - 280.0x3
    • Barbell Full Squat - 315.0x10
    • Barbell Front Squat - 155.0x10,155.0x10,155.0x10,155.0x10,155.0x10
    • Standing Barbell Calf Raise - 225.0x12,225.0x12,225.0x12,225.0x12
    • Barbell Straight Leg Deadlift - 175.0x12,175.0x12,175.0x12,175.0x12
    • Cable Crunch - 25.0x12,35.0x12,45.0x12,45.0x25
    NOTES
    Week 2 of 5/3/1. Mesocycle #9.

    Work
    Decent day. Nothing stellar. Legs were jello after so I'd say mission accomplished.

    Apparently my abs are stronger than I thought. Guess next time I'll start at 55. Kept adding weight and it didn't phase them.

    Thoughts
    Not bad with the lack of sleep I've had lately. Hoping to get back into running within the next week or so. Feet are finally healed up.[URL="http://asp.elitefts.net/qa/default.asp?qid=33919"]
    [/URL]
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  4. #414
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    08-29-2012 - Bench Day

    • Barbell Bench Press - 190.0x3
    • Barbell Bench Press - 220.0x3
    • Barbell Bench Press - 245.0x5
    • Barbell Bench Press - 125.0x10,125.0x10,125.0x10,125.0x10,125.0x10
    • Barbell Incline Bench Press - 155.0x12,155.0x12,135.0x10,135.0x12
    • Dumbbell Fly - 25.0x12,25.0x12,25.0x12,25.0x12
    • Triceps Pushdown - Rope - 30.0x20,30.0x20,30.0x20,30.0x20,30.0x20
    • Bench Dip - 14.0x12,14.0x12,14.0x12,14.0x12
    • Push Up - 0.0x15,0.0x11,0.0x7,0.0x7
    NOTES
    Week 2 of 5/3/1. Mesocycle #9.

    Work
    Good day on bench. No new PR, but solid sets.

    Incline press was brutal. Had to drop to 135 on the last two sets.

    Upped the weight on pushdowns and beat the triceps up. Added chains to the bench dips to finish them off.

    Thoughts
    Good day all in all. Felt good afterwards.

    Snapped a quick pic today. Had someone tell me I looked like I lost weight. Pretty sad that my first thought was "I need to up my calories". Seems like 2300 calorie mark might be a good fit for me.
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  5. #415
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    08-31-2012 - Deadlift Day

    • Barbell Deadlift - 260.0x3
    • Barbell Deadlift - 300.0x3
    • Barbell Deadlift - 335.0x5
    • Barbell Deadlift - 165.0x10,165.0x10,165.0x10,165.0x10,165.0x10
    • Barbell Bent Over Row - 145.0x12,145.0x12,145.0x12,145.0x12
    • Barbell Good Morning - 135.0x12,135.0x10,135.0x10,135.0x10
    • Chin-Up - 0.0x10,0.0x10,0.0x10,0.0x10
    • Hanging Leg Raise - 0.0x12,0.0x12,0.0x12,0.0x12
    NOTES
    Week 2 of 5/3/1. Mesocycle #9.

    Work
    Not where I wanted to be with deadlifts. My grip is to blame; not my muscles. As I got to the 5th rep, my hands felt like they were on fire. Like skin was going to slide off. Not sure if I just need to chalk up more or what.

    Everything else felt good.

    Thoughts
    Feeling pretty good today. It's Friday and it's a 3 day weekend for the US.

    TODAY'S PLAYLIST
    Thought I'd do something a little different today. This is (some of) today's workout playlist.
    Busta Rhymes - Tear Da Roof Off


    Tech N9ne - Riot Maker



    Breaking Benjamin - I Will Not Bow


    B.o.B - Bombs Away ft. Morgan Freeman (yes that Morgan Freeman)


    Flo Rida - Run


    Crystal Method - Weapons of Mass Distortion


    Drunkenmunky - E [Sven-R-G]
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  6. #416
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    09-02-2012 - Press Day

    • Barbell Shoulder Press - 95.0x3
    • Barbell Shoulder Press - 110.0x3
    • Barbell Shoulder Press - 125.0x4 [new PR]
    • Dumbbell Military Press - 25.0x10,25.0x10,25.0x10,25.0x10,25.0x8
    • Dumbbell Lateral Raise - 15.0x12,15.0x12,15.0x12,15.0x12
    • EZ-Bar Curl - 70.0x12,70.0x12,70.0x8,60.0x12 [new PR; 1RM 98lb]
    • Alternate Hammer Curl - 25.0x12,25.0x12,25.0x12,25.0x12
    NOTES
    Week 2 of 5/3/1. Mesocycle #9.

    Work
    Pretty strong day. Really focused on using the shoulders through all the shoulder movements.

    Fell a little short on the third set of curls so I dropped the weight.

    Thoughts
    Good day overall. Had DOMS the following day which seldom happens for me with shoulder workouts.
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  7. #417
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    09-03-2012 - Squat Day

    • Barbell Full Squat - 265.0x5
    • Barbell Full Squat - 300.0x3
    • Barbell Full Squat - 335.0x10
    • Barbell Front Squat - 155.0x10,155.0x7
    • Straight Leg Deadlift - skipped
    • Standing Barbell Calf Raise - 225.0x12,225.0x12,225.0x12
    • Cable Crunch - 55.0x12,55.0x12,55.0x12,55.0x12
    NOTES
    Week 3 of 5/3/1. Mesocycle #9.

    Work
    I was really looking forward to this day. Had a great session up until the very end of the last squat session. Went to rack the bar and it didn't catch right. Ended up tweaking my upper back in the process. As a result, I skipped a good portion of the workout. I didn't want to hurt it any more than I already had. Back injuries can be a B- to recover from.

    Thoughts
    Other than the issue above, it was a strong set. Legs still got DOMS so it must've been enough to make them work.
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  8. #418
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    09-05-2012 - Bench Day

    • Barbell Bench Press - 205.0x5
    • Barbell Bench Press - 230.0x3
    • Barbell Bench Press - FAIL (260x?)
    • Barbell Bench Press - 135.0x10,135.0x10,135.0x10,135.0x10,135.0x10
    • Barbell Incline Bench Press - 135.0x12,135.0x11,135.0x10,skipped
    • Dumbbell Fly - 25.0x12,25.0x12,25.0x12,skipped
    • Triceps Pushdown - Skipped
    • Push ups - Skipped

    NOTES
    Week 3 of 5/3/1. Mesocycle #9.

    Work
    So another injury to the list. On the last set of bench presses, I got a nice sharp pain down my left arm. Shoulder and elbow both were on fire. Shoulder in particular was killing me.

    Ended up cutting most things short.

    Thoughts
    Woke up later than usual because I went to bed later than usual. I was probably a bit too tired to attempt the heavy weight. My shoulder is still achy. Took a few handfuls of ibuprofen. I'm hoping I just irritated my rotator cuff and nothing more. Guess I need to get to bed at a reasonable time.

    That said, I'm going to rework bench day. Not sure yet just what will change. I think I'm overdoing it a bit on the barbell.
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  9. #419
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    09-08-2012 - Press & Deadlift Day

    • Barbell Deadlift - 280.0x5
    • Barbell Deadlift - 315.0x3
    • Barbell Deadlift - 355.0x1
    • Barbell Good Morning - 135.0x10,135.0x10,135.0x10,135.0x10
    • Barbell Shoulder Press - 105.0x5
    • Barbell Shoulder Press - 115.0x3
    • Barbell Shoulder Press - 130.0x2 [new PR]
    NOTES
    Week 3 of 5/3/1. Mesocycle #9.

    Work
    Skipped Friday's deadlifts so I worked them into press day. Not great, but I got it done. A little surprised I did as well as I did on military presses. I figured my shoulder would hold me back some, but it didn't. But my shoulder was feeling a bit achy at the end.

    Thoughts
    Had to skip over quite a bit since the shoulder isn't 100%. Still got some work in though.
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  10. #420
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    09-11-2012 - Squat Day

    • Barbell Full Squat - 140.0x5
    • Barbell Full Squat - 175.0x5
    • Barbell Full Squat - 205.0x5
    • Barbell Full Squat - 315x1,405x1 [new PR]
    • Barbell Front Squat - 135.0x10,135.0x10,135.0x10,135.0x10,135.0x10
    • Barbell Straight Leg Deadlift - 135.0x12,135.0x12,135.0x12,135.0x12
    • Cable Crunch - 75.0x12,55.0x12,55.0x12,55.0x12
    NOTES
    Week 4 of 5/3/1. Mesocycle #9. DELOAD

    Work
    So this was supposed to be a deload day. And it was for the most part. I felt really good when I got up this morning and decided I needed to accomplish one of my goals: 405lbs on squats. I did my 3 deload sets + a single of 315. Loaded up 405 and nailed it! Felt great.

    Everything else was at deload weights. I did up the cable crunch weight to 75, but it felt like I had to fight to keep from being picked up. So I dropped back to 55.

    Thoughts
    Shoulder was bugging me a good bit after this. It's more that it feels unstable rather than like a muscle pull. Not sure what the deal is. Pretty annoying.
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