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  1. #46
    OLYMPIAN
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    well almost done in 4 weeks a bit tighter and stronger will weigh tomorrow adn test bench
    then squat end of week. Will eval future plans as well.

  2. #47
    OLYMPIAN
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    Quote Originally Posted by ayezer View Post
    well almost done in 4 weeks a bit tighter and stronger will weigh tomorrow adn test bench
    then squat end of week. Will eval future plans as well.

    Good back workout today pullups bw 6 sets x 10-11 reps ss w/back raise machine 15 reps
    machine rows 4 sets 10-12 reps
    deads off box good strethc at up bottom 8-5 reps from 135 to 275 for 5 and had more left but felt good strething out lower back
    db curls 6 sets6- 8 reps up to 40 lb db up and down to 30 lb db started w/20's

  3. #48
    OLYMPIAN
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    Default last week w/M Sten

    Got off work early and My son's B-day he is 5!!!

    Great bench/chest shoulder day
    bench w/up to 185 x 10 225 x 8 275 x6 ez then 315 x 2 not a great spot so back down to 275 very strict slow controlled form and still 7 reps
    then incline barbell 135 x 20 185 4 sets 10 reps
    pec deck 20 20 and 15 ss s/ rear delt for p[re hab facepulls
    then just light shoulders for pre hab again since benching heavier for reps then ever before need to keep blood flow 2 ss side and front laterals 15 lb db 15 reps each 30 reps per sets top pick from today.
    Attached Images Attached Images
    Last edited by ayezer; 01-08-2013 at 03:17 PM.

  4. #49
    OLYMPIAN s2h's Avatar
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    Quote Originally Posted by ayezer View Post
    Got off work early and My son's B-day he is 5!!!

    Great bench/chest shoulder day
    bench w/up to 185 x 10 225 x 8 275 x6 ez then 315 x 2 not a great spot so back down to 275 very strict slow controlled form and still 7 reps
    then incline barbell 135 x 20 185 4 sets 10 reps
    pec deck 20 20 and 15 ss s/ rear delt for p[re hab facepulls
    then just light shoulders for pre hab again since benching heavier for reps then ever before need to keep blood flow 2 ss side and front laterals 15 lb db 15 reps each 30 reps per sets top pick from today.
    dang brother..some serious gains from the last pics..nice work..thanks for the detailed log..

  5. #50
    Future Sexy Campeon
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    Like S2H said there are some major improvements man!!! this msten looks sick!

  6. #51
    OLYMPIAN
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    Thanks yes real happy with results.
    really considering a show did not diet at all and got tighter in only 3 1/2 to 4 weeks and can not believe how much fuller and stronger.

    Would like to use this and really put a good plan for a show/bb and maybee a bench meet while dieting 2-3 months from now. I know oif bench/power meets in April Considering and for bb there are some shows covered by rx muscle later in Summer or early fall too consider.
    Last edited by ayezer; 01-08-2013 at 11:00 PM.

  7. #52
    BARBARIAN BROTHER The Neck's Avatar
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    See a huge difference in those pics brother!!!
    IronMagLabs 15% Off Coupon Code = TheNeck15


    Blackstone Labs 10% Off Coupon Code = TheNeck10

  8. #53
    OLYMPIAN
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    Thanks appreciate it!!!!


  9. #54
    The Engineer: GAT Lead Rep lastson's Avatar
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    Wow, nice work.. you made some huge progress..

    Great log

  10. #55
    OLYMPIAN
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    Thanks appreciate it.

  11. #56
    OLYMPIAN
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    Final review got great results much fuller thicker put some bf on but with the muscle I gained it does not look like and excessive bodyfat gain. I am going to weigh either later today or tomorrow.
    Repping w/275 in bench like I used to w/260-265 in 1 month change 2 sets of 8 reps w/275 and poss could have got 9 reps squatting repping the same way w/285 in squat bar.
    Def great gains to me in muscle and strenght not huge wt gains though.

  12. #57
    OLYMPIAN
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    want to take back in looking in mirror today I have to say I do not think I put bfat on I guess it shows the M sten was even better in getting stronger in only 4 weeks and gain some wt but really no bfat.

  13. #58
    OLYMPIAN
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    weight tonight now 179 no shows post a lot of small meals so possibly 175-176 in am
    great benching for me 275 x6 315 x 2 2 sets and then 275 x8.
    incline bench 135 x 15 185 x 8 x 4 sets.
    pec deck 15 reps ss w/rear delts 12-15 reps
    side laterals 20 lb x 12 25 x 12 30 x 6 trip drop to 25 x 6 20 x 4
    db press 40 x 10 50 x `10 2 sets.

  14. #59
    The Engineer: GAT Lead Rep lastson's Avatar
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    Very nice, good to see your still holding those strength gains.

    Last

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