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Thread: NR 2014

  1. #11
    Lockjawlarry
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    Quote Originally Posted by no_refills View Post
    Arms 12/31

    Power Cleans warmup 115x3x3, 135x3x5, 155x3x3

    Triceps
    JM press 95x12x3, 115x8
    French Press 80x10x3
    lying db Press 35x10x3

    Biceps
    bb curls 85x6x5
    Alt. db curls. 40x8x3


    My elbows and the tricep above the elbows is in pain.. I got a little sloppy doing power cleans before starting this log and let the bar get away from my body causing to much stress on my elbows... Reverse curls are impossible right now, but it's getting better
    I'm not sure who mentioned it before, but volteran gel is one of my best friends for elbow/knee pain man. basically a topical anti-inflamatory

  • #12
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    1/1/14

    Cardio 30min.
    Deadlifts Triples double and singles until I worked my way up to 455... Not scheduled, but I got bored...

    Still trying to follow Cabo's advise.... especially the cardio 3x/week... In the winter the cardio gets lacks... It may be because I never see the sun in the winter with the exception of weekends.... could be an excuse, but no sun, no motivation.......

  • #13
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    1/3 Chest and back

    Chest
    Bench 135x12x2, 185x12, 225x12, 275x4, 225x9
    Overhead seated Pin press 135x8, 185x0 FAIL, 135x10, 135x8
    Incline db flies 40x8, 35x12x2
    High cable Xovers ?? x12x2

    Back
    Seated rows ? weight x12, x10, x6, x14
    Lat pulls ? weight x16, 12, x8
    Stiff arm Pulldowns 50x10x2

    OK, so on the machine work we don't even look at the weight, I set the pin for my partner and he sets the pin for me and we do as many reps as needed. It get's you out o the mindset of WEIGHT and you just focus on form and reps... I like it this way....

    Bench felt strong today. but I had nothing left for pin pressing overhead.. IDK, you'd be surprised at how much force is required to move the bar off the pins from a dead stop with nothing except the shoulder girdle and triceps...

    Been a crazy week, I'll keep up on my log with more regularity as we get into the year... Seems like as soon as we finish lifting all I hear in my ear is "let's go. let's go" always some place to be... Luckily my wife leaves me totally alone while we work out,, She knows that's my vent,, not one peep until I'm done...
    Last edited by no_refills; 01-04-2014 at 02:32 PM.

  • #14
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    Quads / Hamstrings 1/4/2014

    AM treadmill walking


    PM
    Squats 145x6, 145+2chx8, 145+3chx5, 145+4chx5, 235+4chx5, 285+4chx3, 325x4chx1
    bb hack squats 235x10x3
    Belt Squats ?? x8x3

    Enough !!

    Was going to do GHR, but my legs really started to tighten up.... Next week I'm going to start with hamstrings, so they don't get passed over... Feeling ok, just need to build stamina.......

    325 w/ 4 chains was a weak attempt... could of sat deeper. Walked it out ok. Felt tight. but it was heavy...

    Really enjoy doing belt squats.. no a lot of stress on the shoulders or erectors. Plus I can really sit deep deep and feel it in the glutes, hams, and quads (just above the knee). Not bad as a warmup or a finisher...
    Last edited by no_refills; 01-04-2014 at 10:04 PM.

  • #15
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    Looks good NR glad you started this log this is something I really want to look into. I will be following

  • #16
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    Jan 7 Arms


    Incl db curls 6-12 reps x 10 sets
    Overhead Tricep Ext 6-12 reps x 10 sets

    After spending Sunday snow shoveling 2 driveways (1 in Elk Grove and 1 in Palatine) with snow that was up do my knees with some drifts higher I didn't have a lot of motivation to lift. My chest was as sore as my biceps doing Incl curls.......

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    Jan 10 Chest / Back

    Chest
    Pre-exhaust Pecs Wide grip bench 135x12, 135x15, 135x15 (as wide as I could go)
    Bench 185x12, 225x10, 245x8, 255x7, 265x5
    Incl Bench 135x10, 155x8x2, 185x4
    Cable Cross Over High x AMAP

    Back
    Pullups x10, x10, x9
    Lat Pulls x AMAP
    Chest Supported db rows 40x10x2, 40x8x2
    Stiff Arm Pull downs x AMAP

    Today was a struggle, but I worked hard to get done. That's how it is sometimes... Got my 3 days of cardio in for the week. Starting to get my diet back under control... This is only the start, just keep building from here.....

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    1/11/14 Squats (70% 5x5


    Squats 145x8x2, 235x8x2, 285x5x5
    Leg Ext 125x10x2, 100x18
    Hip Flexors band 14x2e

    Neck Bridges 25x12x3

    Took a while to get the loose today...

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    Jan 13 Deadlift / Shoulders (75% 5x5)


    Deadlift 135x5, 225x5x2, 275x5, 315x5, 365x5x4, 365x3 (ran out of gas)
    GHR x8, x7, x5, x3

    Seated side lateral db raise 25x12x2, 30x8
    Military press 135x8x2, 135x7, 135x5
    Front raises 65x8x3

    My glute/hamstrings are still dead... I seem to be getting through my squats ok. Deadlifts and GHR was a real struggle... If they don't respond correctly I my have to go to a strait L-M-H 5x5 Bill Starr routine... which is kinda fucked up because I don't like to bounce around routines, but I don't know what my goal is at the moment, so it's hard to stay on point.... What I should do, now that I have the opportunity is to pick all my week points and just focus on them....

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    Jan 14, '14

    P.cleans. 135x3x5
    Wtd dips 1ch x10, 2ch x10, 3ch x12, 4ch x9, 5ch
    OH tricep ext. x10, x10, x8, drop set x6-x6-x10
    Rev curls. 55x8x3
    Incl seated db curls. 30x12, 35x10, 40x6, 35x9
    Conc curls. 30 x AMRAP

    Rt elbow is still bothering me, rev curls is really where I feel it the most, but rather than skip them I will work them light for a while and see if that doesnt help the recovery

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