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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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spar4tee wrote:
fucking Jersey shit
you love it
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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11/13/12
Low Day
169.0 BW
-Walking @3.5 mph on 3% Incline for 40minutes
rolling, shake +fish oils, cold shower, sleep, bench
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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11/14/12
169.0 BW
Accumulation W6D1
Low Day
At home
ME Bench
5AM:
-CG Bench Press (3rm)
45x8
95x8
115x5
135x5
165x3
185x2 -wanted 3 but ill take it. +5lb +1 rep PR all time. Have hit (180x1)x10 before, but never once 185 close gripped. Last time I tried it I missed
(165x3)x5
-Dips
---work---
(BWx10)x2
+5x5
---Later---
Run with team
---later---
-Band Pushdowns
Light+microx20
---work---
(2 Lights+microx30)x2
-Low Incline PJR
25x12, 50x8
---work---
(65x20)x3
-DB Row
40x12
---work---
(85x20)x3 - my lats were wrecked coming into this lol 30x2 next time
-DB Front Raise SS DB Hammer Curl
10x12 10x12
---work----
(30x20)x3 (30x20)x3
Cardio later
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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OH btw got accepted into my #1 college with a 16000/year scholarship merit based. Moravian class of 2017 leggo
still waiting for penn state though if i get an offer for there thats better id consider it
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jtownlax
Level 1
Join date: Aug 2011
Location: Ohio, USA
Posts: 731
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Congratulations man! My sister just got accepted as well with 16000 scholarship money. Are you wrestling there?
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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jtownlax wrote:
Congratulations man! My sister just got accepted as well with 16000 scholarship money. Are you wrestling there?
Where to?
Nope, there is no wrestling team at moravian. At Penn State they go 4 or 5 deep in each position, and i have no desire to even try to get involved in that. So powerlifting greatness incoming
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jtownlax
Level 1
Join date: Aug 2011
Location: Ohio, USA
Posts: 731
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Findley university for pharmacy. Smallish school in ohio.
Bet it feels good to have college acceptance done so you can enjoy the rest of senior year.
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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jtownlax wrote:
Findley university for pharmacy. Smallish school in ohio.
Bet it feels good to have college acceptance done so you can enjoy the rest of senior year.
Cool stuff dude, im doing accounting/finance to make lots of money and eventually open a gym... lol
For sure
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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11/14/12
Later on
-walking @3.5 mph on 3% incline for 40 minutes
i dont have to wake up at 5am tmrw yayyy
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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Yeah im exhausted lmao, had an extra meal of 1lb of steak and 32oz nesquik today
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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11/15/12
Refeed -felt shitty all day , tired, kinda sick. Feeling better after a decent amount of food/carbs
168.0 BW
-Walking @3.5 mph on 3% incline for 40 minutes
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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11/16/12
169.2 BW
Accumulation W6D2
Low Day
At Home
DE Squat/Dead
-Squat
45x5
95x5
145x3
185x2
(205x2)x25 -speedy
-Deadlift (conventional)
135x3
225x2
(295x1)x25 -even faster
-Facepulls
Minix20
---work---
(Light+minix30)x2
-Leg Extensions
50x12
---work---
(90x20)x3
-Knee Raises
---work---
(BWx20)x3
Tried to wake up early to squat, couldnt warm up right for some reason so just did it all after running with team. Probly benching early tmrw though
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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11/16/12
Later on
-Biking @2nd resistance for 20 minutes - no time for 40 so late already, family party fml
Going back to york barbell tmrw in pennsylvania to pick up some more plates... Pretty cool because this is really the place that set me on to powerlifting as I saw my first meet there when I went
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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11/17/12
167.2 BW
Accumulation W6D3
High Day
At Home
DE Bench
-Bench (thumbs out grip)
45x5
80x5
115x5
135x3
(160x3)x25 -jesus christ this went so well. Didnt even look like i loaded the bar until set 24 and 25
-Low Incline DB Bench
20x12
---work---
40x20
40x15
40x14
40x11 -upeed the weight today and simply killed me lol
-Band Pushdowns
Light+microx20
---work---
(2 Lights+microx30)x2
-T-Bar Rows
+45x12
---work---
(+95x20)x3
-1 Arm Seated DB OHP SS EZ Bar Curl
15x12 35x12
---work---
30x20 75x20
(25x20)x2 (75x20)x2 - took the ohp work easy, shoulders have been so sore all week. Still got good pump which is the whole point anyway
Cardio later.
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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11/17/12
later on:
-Walking @3.5 mph on 3% incline for 40 minutes
can i has all 6 abz yet plz
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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11/18/12
166.0 BW -lol uh
Refeed - Self explanatory
-Walking @3.5 mph on 3% incline for 20 minutes - very sore. Trying to recover for squats tmrww
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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CSEagles1694 wrote:
Y'all gonna need a new log soon.
CS
real soon
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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11/19/12
170.4 BW
Accumulation W6D4
Low Day
At Home
ME Squat/Dead
5am:
-Reverse band Squat (Lights, 3rm)
135x8
185x8
225x5
265x3
300x3
335x2 -+belt. +20lb -6 rep PR. wanted 3 but at 5am, 2 is just fine
(300x3)x5 -+belt
---later---
-team run
---later---
-SLDLs
135x10
---work---
245x5
255x5
265x5
275x5 -+Belt.
-BB Shrugs
115x12
---work---
(150x20)x3
135x15 -hard squeeze
-Hammy Curls
Lightx20
---work---
(2 Lights+minix20)x3
-Pulldown Abs
40x12
---work---
(75x20)x3
Cardio later. No more accumulation block than you god... lol inb4 i cry about intensification as well
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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11/19/12
Later on
-Walking @3.5 mph on 3% incline for 40 minutes
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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11/20/12
Low Day
168.2 BW
-Walking @3.5 mph on 3% incline for 40 minutes
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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11/21/12
167.4 BW
Transmution W1D1
High Day
At Home
ME BENCH
-Incline Bench (thumbs out grip, 1rm)
45x8
75x8
95x5
115x3
140x1
165x1
185x0 - damn, I thought i wouldve had this 165 went so well
175x1 - ok not bad +5lb -1 rep PR
(160x1)x3 -Was dead after failing and stuff, only thing possible was 1s not 2s
-2 Board press (thumbs out grip, 6rm)
95x6
135x6
175x4 -same story as the (160x1)x3
-Band Pushdowns
Light+microx20
---work---
(2 Lights+minix20)x2
-Cable Row (alternating grips)
50x12
---work---
(90x10)x4
-DB Front Raise
15x12
---work---
(35x10)x4
-Barbell Curl
45x12
---work---
(65x10)x4
Eh bad/ok day. wanted 185 but it just wasnt in the cards today. Cardio later
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PlainPat
Level 0
Join date: Aug 2011
Location: New Jersey, USA
Posts: 1814
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11/21/12
Later on:
-Biking
-10 minutes @2nd resistance
-20s 40s off @5th resistance
-5 Minutes @2nd resistance
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spar4tee
Level 0
Join date: Sep 2010
Location: District of Columbia, USA
Posts: 6733
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PlainPat wrote:
11/21/12
Later on:
-Biking
-10 minutes @2nd resistance
-20s 40s off @5th resistance
-5 Minutes @2nd resistance
these posts always leave me on the edge of my seat
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