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Deat's Log
 

deat
Level 3

Join date: Sep 2006
Posts: 1045

w8D3
bench
295 x 4 x 2 sets

w8D4
Legs
Squats
245 x 10 x 2 sets

Leg Press
3/5/7/6/5/4/3 x 20 reps

lunges
45 x 10 yards x 2 sets

leg curl
leg ext

w9D1
Bench
380 x 3 x 2 sets

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deat
Level 3

Join date: Sep 2006
Posts: 1045

W9D2

Back Deload

extensive warmup
Pulldown
60 x 10 x 4 sets

Chest Supported DB Rows
40 x 10 x 3 sets

DB Curls
35 x 10 x 3 sets

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deat
Level 3

Join date: Sep 2006
Posts: 1045

W9D3
Deload
Bench
225 x 3 x 2 sets


W9D4
Squat
185 x 5 x 3 sets
DB Lunge
40 x 12 x 2 sets

Lats are tighhhhhht, stretching them was painful today. Glute/IT band stretch was super tight and felt burn all the way into low back and lats. Good to be stretching this
Weight is staying up.

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deat
Level 3

Join date: Sep 2006
Posts: 1045

Bench Test

45 x 30
135 x 5
185 x 3
225 x 3
295 x 1
340 x 1
380 x 1
425 x 1 (PR)

notes: grinder, even worse due to unracking close to pins and hitting left pin on the way up

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deat
Level 3

Join date: Sep 2006
Posts: 1045

W1D1 High Volume
Chest
Bench without arch (due to back discomfort)
225 x 10 x 5 sets

Cable Fly
25 x 10 x 5 sets

DB Bench
75 x 10 x 5 sets

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deat
Level 3

Join date: Sep 2006
Posts: 1045

W1D2 Back

Pullups
BW x 10/10/10/7/6

DB Rows
75 x 20 x 5 sets

DB Pullovers
85 x 10 x 5 sets

DL
135 x 10
185 x 2
225 x 1 (back/si still off)

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deat
Level 3

Join date: Sep 2006
Posts: 1045

W1D3 Shoulders, Triceps, Biceps

Standing Military
135 x 10 x 5 sets

Preacher EZ bar curls narrow grip
65 x 10 x 5 sets

DB Tricep Extensions
45 x 10 x 5 sets

STanding DB Curls Palms up
45 x 10 x 5 sets

Rope Tricep Pushdowns
65 x 10 x 5 sets

W1D4
Legs
Leg Ext drop set
110 x 50, 90 x 25, 70 x 25

Squat Med Stance Med bar
225 x 10 x 5 sets

Leg Press Pyramid Set
2/3/4/5/6/5/4/3/2pps x 10 reps

Standing DB Calf raise
90 x 30 x 4 sets


W2D1
Chest
Bench
275 x 8 x 5 sets

Cable Fly
25 x 10 x 5 sets

DB Flat Bench
75 x 10 x 5 sets

(crunched for time and super setted fly annd db bench lost a few reps at the end no biggie)

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deat
Level 3

Join date: Sep 2006
Posts: 1045

W2D3
Pulls
Pullups
BW x 11 x 5 sets

DB Rows
90 x 20 x 5 sets

DB Pullover
90 x 10 x 5 sets

Straight Arm Pulldown
65 x 10 x 5 sets


W2D4 Shoulder and Arms
Standing Military
165 x 8 x 5 sets

A1
EZ Curl Preacher 65 x 10 x 5 sets
B1
DB Lying Tricep Ext 40 x 10 x 5 sets

A2
DB Curl Palms Up
40 x 10 x 5 sets
B2
Cable Pushdowns
65 x 10 x 5 sets

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deat
Level 3

Join date: Sep 2006
Posts: 1045

W3D1
Legs

Leg Ext Drop set
110 x 65, 90 x 25, 70 x 25

Squat
275 x 8 x 5 sets

Leg press pyramid set
2/3/4/5/6/5/4/3 x 15 reps

W3D2
Bench

315 x 6
325 x 6
335 x 6

DB Bench
50 x 50

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deat
Level 3

Join date: Sep 2006
Posts: 1045

brownies (pr)
9x9 pan x 2 sets

spread over 5 days

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deat
Level 3

Join date: Sep 2006
Posts: 1045

W3D3
Pull

Pullups
BW x 9/11/11/9/9

DB Rows
90 x 20 x 5 sets

DB Pullovers
90 x 10 x 5 sets

Straight Arm Cable Pulldowns
37 x 10 x 2 sets

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deat
Level 3

Join date: Sep 2006
Posts: 1045

W3D4
Legs

Leg Ext
Drop set 150 reps

Squats
315 x 6 x 4 sets
225 x 30

Leg Press Ramp Set
2pps/3/4/3/2 x 20 reps

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deat
Level 3

Join date: Sep 2006
Posts: 1045

W4D1
note: intended to deload, but life events will dictate the start and duration of the next deload

Bench
365 x 3 (missed 4 on technique)
355 x 4
355 x 4
355 x 3 (missed 4 on technique)

Cable Flies
25 x 15 x 2 sets
20 x 15 x 3 sets

Pushups
100 reps

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