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Friday Morning Upper Body Rep
Submitted by SunTzu on Saturday, May 10, 2008 - 06:33

DB Bench - 3 x Max reps w/ 50 lbs.  13, 11, 10.

Superset:  Lat Pulldowns (chin grip) 120 lbs + DB Power Cleans w/ 10 lbs.

3 x 8 Pulldowns, 3 x 10 Cleans.

DB Military Press - 2 x 10, 1 x 5 w/ 25 lbs.  Cut this short, had tightness in my left shoulder.

Superset:  DB Shrugs w/ 40 lbs + DB Curls w/ 20 lbs.

3 x 10 Shrugs, 3 x 8 Curls.


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Wednesday Morning Upper/Lower Day
Submitted by SunTzu on Wednesday, May 7, 2008 - 09:10

Combined workout since I didn't make it to the gym yesterday.

Bench - 1 x 165 lbs.

Chins - 2 x Max reps. 10, 8.

Squats - 1 x 205 lbs.

Superset:  Cable Rows w/ 100 lbs + Ext. Rotation w/ 5 lbs.

3 x 8 Rows, 3 x 12 Rotations.

45-degree Hypers - 3 x 8 w/ 25 lbs.


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Friday Morning Upper Body Rep
Submitted by SunTzu on Saturday, May 3, 2008 - 20:54

DB Bench - 3 x Max reps.  12, 10, 8 w/ 50 lbs.

Superset:  Lat Pulldowns (wide) w/ 120 lbs + DB Power Cleans w/ 6 lbs.

3 x 6 Pulldowns, 3 x 8 Cleans.

DB Military Press - 3 x 10 w/ 20 lbs.

Superset:  DB Shrugs w/ 40 lbs + Tricep Pushdowns w/ 50 lbs.

3 x 10 of both.


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Wednesday Morning Lower Body ME
Submitted by SunTzu on Wednesday, April 30, 2008 - 06:01

Squats - 1 x 200 lbs.

SL Squats - 3 x 6 w/ 40 lbs DBs.

45-degree Hypers - 3 x 10 w/ 25 lbs.

Situps - 3 x 20.


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Tuesday Morning Upper Body ME
Submitted by SunTzu on Tuesday, April 29, 2008 - 08:50

Been out the last few weeks, moved and then got sick last week.  Easing back into things.

Bench - 1 x 160 lbs.

Chins - 2 x Max reps.  10, 7.

Superset:  DB Rows w/ 45 lbs + Uni-Lat. Scarecrows w/ 5 lbs.

3 x 8 Rows, 3 x 10 Scarecrows.

Superset:  Shrug Machine w/ 90 lbs + EZ-Curls w/ 55 lbs.

3 x 10 Shrugs, 1 x 6 Curls w/ 65 lbs, 2 x 10 w/ 55 lbs.

Doing lots of stretches for my upper back, they are awesome right after a workout.


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Tuesday Morning Lower Body ME
Submitted by SunTzu on Tuesday, March 25, 2008 - 05:54

Full Squats - 1 x 235 lbs.

BB Step-ups w/ Knee lift - 2 x 6 w/ 95 lbs.

45-degree Hypers - 3 x 8 w/ 35 lbs.

Crunchs - 3 x 20. 


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Saturday Morning Upper Body Rep
Submitted by SunTzu on Saturday, March 22, 2008 - 04:55

DB Bench - 3 x Max reps w/ 50 lbs.  10, 10, 15.

Superset:  Lat. Pulldowns (wide grip) w/ 120 lbs + DB Power Cleans w/ 10 lbs.

4 x 8 Pulldowns, 4 x 10 Cleans.

Lat. Raises - 4 x 8 w/ 20 lbs.

Superset:  DB Shrugs w/ 45 lbs + Straight Bar Skullcrushers w/ 40 lbs.

3 x 10 Shrugs, 3 x 12 Crushers.

Some ab work from PT and then stretched hams, groin, and upper back.  Really need to focus on hams, they are getting tight so I may have to do serious stretchin' more than twice a week.


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Friday Morning Lower Body DE
Submitted by SunTzu on Friday, March 21, 2008 - 08:05

Bench Jumps - 2 x no weight, 3 x 5 lbs DBs, 1 x 10 lbs DBs.

DB Split-squats w/ FFR - 2 x 8 w/ 25 lbs.

Good Mornings - 3 x 10 w/ 70 lbs.  Need to increase weight.

Abs - 10 x 10s crunch-holds.  Wanted to do three sets and some planks too, but work decided to interrupt.


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Wednesday Morning Upper Body ME
Submitted by SunTzu on Wednesday, March 19, 2008 - 05:07

Bench - 1 x 170 lbs.  Been feeling that I'm not getting enough volume lately, so after I maxed I went down to 150 and did two sets of two.  

Chin-ups - 2 x Max reps.  10, 8.

Superset:  DB Rows w/ 60 lbs + Band (blue) Pull-aparts. 

4 x 8 Rows, 4 x 12 Pull-aparts. 

Superset:  Behind Back Uni. Cable Shrugs w/ 37.5 + Iso-Hold DB Curls w/ 25 lbs.

4 x 10 Shrugs, 4 x 8 Curls. 


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Monday Morning Lower Body ME
Submitted by SunTzu on Monday, March 17, 2008 - 05:01

Deadlift - 1 x 275 lbs.  Had abortive attempts at 325 and 305.

DB Reverse Lunges - 3 x 6 w/ 40 lbs.

Pull-throughs - 3 x 10 w/ 125 lbs.

Hamstrings were very tight, probably a result of being too busy at work to stretch plus more time on my feet than usual.  I felt unable to get my ass low enough without leaning too far forward. 
In any case, I knew I wouldn't be able to continue setting new one-rep PRs two weeks in a row forever.  I've been doing a two week rotation of each ME exercise, may move to one week rotation, or do two weeks with the first week a multiple rep max in the 3-5 range.  Interested in what you folks think about this.


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