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spoiler


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Spoiler's Log
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6/14 DL

 

Fusion suit straps down

135 x 5

225 + 25lbs of chains x 3

315 + 50lbs of chains x 3

365 + 75lbs of chains x 3

405 + 100lbs of chains x 1

Add belt all below sets with 100lbs of chains

465 x 3

Straps up

495 x 3 @ 9

520 x 3 @ 10

455 x 3 @ 10

455 x 3 @ 10

 

Band pull throughs, 3 x 10



-- Edited by spoiler on Sunday 14th of June 2009 10:09:24 PM

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spoiler


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video from Sunday

http://www.youtube.com/watch?v=IJc24WbglcA

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spoiler


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6/16 Upper

CG bench
225 x 8
235 x 8
245 x 6

Pull ups
4 x 5

35 mins

-- Edited by spoiler on Tuesday 16th of June 2009 10:11:19 PM

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spoiler


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6/17 Lower

Squats with bow bar
160 x 5
240 x 3
330 x 3
380 x 3
Add belt
420 x 8 @ 8
420 x 8 @ 9

DL
225 x 3
315 x 3
405 x 8 @ 8
405 x 8 @ 8


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spoiler


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6/19 Upper

135 x 8
225 x 3
275 x 1

Add phenom
3B, 405 x 3
2B, 435 x 2 @ 8
2B, 455 x 2 @ 9
2B, 475 miss
2B, 420 x 4 @ 10
2B, 420 x 2 @ 10


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spoiler


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6/20 Lower

Size 44 Boss briefs

330 x 3

415 x 3

465 x 3

Add belt and knee sleeves

505 x 3

545 x 3 @ 8

565 x 3 (got out of the groove on the 3rd rep) @ 9

505 x 5 @ 8



-- Edited by spoiler on Sunday 21st of June 2009 03:28:18 AM

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spoiler


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6/25

In Chicago all week at a trade show; finally was able to get out and get in a quick workout.

Bench, 3 sec pause
225 x 4
235 x 4 @ 8
225 x 4
225 x 4

Nakid squat w/o belt
225 x 4
275 x 4
Stopped there, hamstrings were cramping up, not drinking enough fluids.

Pulls W/O belt
225 x 4
315 x 4
365 x 4 @ 8
325 x 4

Hams didnt bother me when pulling.

Long walk in city and a nice sushi dinner after.


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spoiler


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6/26

Flew into Charlotte at 4:50PM and was at the gym by 6PM. Not bad for a Friday afternoon flight back from Chicago, OHare airport and fighting traffic out of Charlotte.

Flat bench with doubled light bands and 2-board
135 x 4
160 x 4
175 x 4 @ 9
160 x 4 @ 8
160 x 4 @ 8

Floor press
135 x 4
175 x 4
225 x 4
250 x 4 @ 9
235 x 4 @ 8
235 x 4 @ 9

Super set pull ups with barbell rows
3 x 5 and 3 x 10

I'm toast.


-- Edited by spoiler on Saturday 27th of June 2009 02:12:56 AM

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spoiler


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6/28/09

Squat with 46Boss briefs
235 x 3
325 x 3
Add belt + 125c
375 x 4 @ 8
415 x 4 @ 9
385 x 4 @ 8
375 x 4 @ 8

The rest of the crew was squatting with chains so it was easier to follow what they were doing.

Bench with mm (90) + 50c
95 x 4 @ 7
110 x 4 @ 8
125 x 4 @ 9
105 x 4 @ 8
105 x 4 @ 9

Reverse (green) band DL + belt (no briefs)
275 x 4
365 x 4
455 x 4 @ 8
505 x 4 @ 8
415 x 4 @ 8

I would have gone higher on the pulls but I was a little fatigued at this point.

Great session today.

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spoiler


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7/1 Wednesday

BP with 3 sec pause
135 x 4
225 x 4 @ 8
240 x 4 @ 9
225 x 4 @ 9

Pulls naked w/o belt
225 x 4
315 x 4 @ 7
405 x 4 @ 8
415 x 4 @ 9
385 x 4 @ 8

Lunges in smith machine with plate + 10
1 x 8
1 x 8
1 x 4 toast

Pulls were much better after blue helped me with my setup, my shoulders were too far over the bar. Lunges are not fun.

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JordanLinteris


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Tell me more about these naked pulls!! And spare no details!!

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The way to Jordan's heart, is through his left ventricle.
spoiler


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JordanLinteris wrote:

Tell me more about these naked pulls!! And spare no details!!


haha.......that's just my way of saying RAW.


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spoiler


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7/3/09

2Board Press with doubled light bands (180)
95 x 3
135 x 3
160 x 3 @ 7
180 x 3 @ 8
160 x 3 @ 8

Squats with 46BOSS (heels elevated)

240 x 3
330 x 4
Add belt
420 x 4 @ 8
440 x 4 @ 8
385 x 4 @ 7 (went down too low on this set)

Flat Back Floor Press
225 x 4
250 x 4 @ 8
265 x 4 @ 8
250 x 4 @ 8

Light Front Squats
95 x 8
105 x 8

Much better than last week, but then again, I was tired from travels last week.


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spoiler


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7/5/09

Reverse band (green) deadlift

Fusion DL suit with straps down
235 x 3
325 x 3
465 x 3
Add belt
505 x 3 @ 8
535 x 3 @ 9
505 x 3 @ 9

Bench with doubled MM and 75c
95 x 4
120 x 4 @ 8
125 x 4 @ 9
105 x 4 @ 8
95 x 4 @ 8

Squats with 44BOSS briefs
235 x 3
325 x 3
415 x 3
Add belt
505 x 3 @8
530 x 4 @ 9
505 x 4 @ 8

Overall a great training session. My deadlift set-up/form is still very sloppy.


-- Edited by spoiler on Monday 6th of July 2009 02:48:09 AM

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spoiler


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video from this weekend training sessions




-- Edited by spoiler on Monday 6th of July 2009 02:44:56 AM

-- Edited by spoiler on Monday 6th of July 2009 02:45:32 AM

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