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Squat, Bench, Deadlift, Repeat

Discussion in 'Training Logs' started by swole, May 23, 2014.

  1. swole White Belt

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    Location:
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    PM Cardio
    A1. Row Machine - 15min x 3345m
     
  2. swole White Belt

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    AM Lower Body Recovery
    A1. Safety Bar Low Box Squat - 230x3x3
    B1. Speed Rack Locks - 260x3x3
    C1. GHR - 3x20
    C2. Oblique Raise - 35x1x40ea, 35x2x20ea
     
  3. swole White Belt

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    AM Upper Body Percentage
    A1. Bench Press - 250x5x2
    B1. Cable Med Raise - 17.5x3x10
    B2. FNG Lat Pulls - 175x3x10
    C1. Cable Scarecrows - 22.5x3x12
    C2. Straight arm PD - 40x3x12
    D1. Sup. Wrist Curl - 35x3x12
    D2. Pro. Wrist Curl - 15x3x12
    E1. Sledge Hammers - 3x10
     
  4. swole White Belt

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    AM Lower Body Percentage (Sunday)
    A1. Squat - 365x3x2 (wrapped)
    B1. Deads - 435x1x1

    *terrible day in the gym
     
  5. swole White Belt

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    Location:
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    PM Cardio (Monday)
    A1. Row Machine - 30min x 5570meters
     
  6. swole White Belt

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    Location:
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    AM Upper Body Volume
    A1. Bench Press 5/1/x - 200x5x3
    B1. SS Bench Press - 200x1x15, 200x1x12
    C1. Cable Row x/1/4 - 180x1x12, 165x2x12
    C2. Lat Pull Down - 160x3x12
    D1. DB Shrugs - 100x3x15
    D2. Reverse Fly - 30x3x12
    E1. Hammers - 50x2x12
    E2. Rolling Tris - 40x2x12
     
  7. swole White Belt

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    Location:
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    AM Lower Body Percentage
    A1. Safety Bar Box Squat 5/1/x - 275x5x3
    B1. 3" Deficit Deads - 335x3x3
    C1. Front Squat - 95x3x8
    C2. Good Mornings - 95x3x8
    C3. Band Abs - 3x40
     
  8. swole White Belt

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    Location:
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    AM Cardio
    A1. Rowing Machine - 30min x 5716m
     
  9. swole White Belt

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    Location:
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    AM Cardio
    A1. Row Machine - 30min x 5874m
     
  10. swole White Belt

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    Location:
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    PM Upper Body Percentage
    A1. Bench - 260x4x2
    B1. Cable Row - 195x3x12
    B2. Tsunami Bar Lat Row - 160x3x12
    C1. Cable Medial Delt Raise - 17.5x2x10
    C2. Cable Scarecrows - 27.5x2x10
    C3. Straight Arm PD - 55x2x10
    D1. CCurls - 35x3x12
    D2. Elbows Out Ext - 40x3x12
     
  11. swole White Belt

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    Location:
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    AM Lower Body Percentage
    A1. Squat - 350x4x2
    B1. Deads - 425x1x2
     
  12. swole White Belt

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    Location:
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    AM Cardio
    A1. Row Machine - 30min x 6090m
     
  13. swole White Belt

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    Location:
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    PM Cardio
    A1. Arch Trainer - 20min x 1.03miles
     
  14. swole White Belt

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    Location:
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    AM Upper Body Volume
    A1. Bench Press - 210x5x3
    B1. Cable Row - 210x3x8
    B2. Tsunami Bar Lat Pulls - 175x3x8
    C1. Shrugs - 105x3x15
    C2. Reverse Fly - 30x3x12

    * Dropped some accessories; feeling a little beat up
     
  15. eastNYgoon138 Green Belt

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    Tsunami bar?! No fuckin way.
     
  16. swole White Belt

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    Yeah dude. the owner of my gym has been going on a bar shopping spree recently. Literally have like 10 attachments for the cable machines and a good 8 different bars for squats, and benching. Have you heard of the Tsunami bar before?
     
  17. swole White Belt

    Joined:
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    Location:
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    AM Lower Body Volume
    A1. Safety Bar Squat - 290x5x3
    B1. 3" Deficit Deads - 340x3x3
    C1. Front Squat - 105x3x8
    C2. Good Mornings - 105x3x8
    C3. Band Abs - 3x42
     
  18. swole White Belt

    Joined:
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    Location:
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    AM Upper Body Percentage
    A1. Bench - 275x1x2
    B1. SS Bench - 275x1x5, 295x1x3, 315x1x1
    C1. Tsunami Bar Lat Pull - 175x3x10
    D1. Scarecrows - 27.5x3x12
    D2. Reverse Fly - 30x3x12
    D3. SA Press Down - 55x3x12
     
  19. swole White Belt

    Joined:
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    Location:
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    AM Lower Body Percentage (Sunday)
    A1. Squat - 375x1x2
    B1. Deads - 455x1x1


    * DEADS Feel Wicked Heavy
     
  20. swole White Belt

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    Location:
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    PM Cardio
    A1. Row Machine - 30min x 5525m
     

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