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  1. #31
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    Legs

    1. Squats: 265 x 6, 5, 5, 225 x 10,
    last set 225 x 10 immediately dropped to 135 x 15
    2. Hack Squats: 3 (45s) x 3 x 8
    3. Walking DB Lunges: 50s x 3 x 12
    4. Single Leg Extensions: 2 x 15
    5. Lying Leg Curls: 4 x 15-8
    6. Seated Leg Curls: 4 x 15-8

    finished with some calves.

    off tomorrow. just gonna play some basketball for a little cardio

  2. #32
    RX MEMBER partsRheavy's Avatar
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    Where ya at? I've been enjoying your log!

  3. #33
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    I had a slight touch of the flu this past week...I think anyways...I don't think you get a 100 degree fever with a cold . But I'm feeling much better now, and that means back to training.

  4. #34
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    Today was my first day back from my little sick episode I had since Wednesday. I'm going to be making a few alterations to my training split...nothing extreme, just incorporating more powerlifting techniques...."powerbuilding" if you will Also, I will from time to time post my food intake for the day from now on.

    So here's what I did today.

    1. Wide stance squats - 265 x 5 sets x 3 reps
    2. BB front squats (close stance) - 135 x 12, 145 x 8, 155 x 6
    3. BB good mornings - 115 x 3 sets x 8 reps
    4. DB step-ups - 40s x 10 reps (each leg), 45s x same
    5. Adductors - 2 x 12
    6. Abductors - 2 x 12

    Diet
    Meal 1 - 9:30 am
    - 4 whole eggs
    - 1 cup (measured dry) oatmeal
    - 1 slice fat free cheese

    Meal 2 - 1:00 pm - at cafeteria
    - 1.5 grilled chicken breasts
    - boiled potatoes (i saw no visible signs of butter lol but sometimes i do)
    - mixed veggies

    Meal 3 - 5:00pm
    - 1.5 scoops protein powder
    - about 2 tbsp. natural peanut butter
    - 4 graham cracker squares

    Train

    Meal 4 - 7:00 pm
    - shake with 30g protein/50g carbs

    Meal 5 - 10pm
    - 1 cup fat free cottage cheese

    Off day tomorrow, but I'll do some sort of cardio. I like cardio as long as it's not the typical boring walking really slow on a treadmill stuff, which I know is necessary for most contest prep diets, but since I get enough carbs to support it, I enjoy the high intensity interval stuff. It allows me to eat more and stay leaner-ish. I thought it might negatively affect my legs, but so far it hasn't so why change it.

  5. #35
    RX MEMBER partsRheavy's Avatar
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    Glad to see you back!!

    Keep the college crud away!!!!

  6. #36
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    1. BB Bench Press
    Warm-ups - 3 sets
    170 x 5
    175 x 5
    180 x 5
    gonna work with 185 next week.

    2. BB Floor Press: 135 x 3 x 8

    3. BB Rows: 165 x 10, 185 x 2 x 8

    4. DB Laterals superset w/ front plate raises: 3 sets

    Here is how I've laid out my split for the next 6 weeks or so...it is basically a Westside Barbell template.

    Monday: max effort (sort of) squat or deadlift
    Wednesday: max effort bench
    Friday: dynamic effort (speed work) squat
    Sunday: dynamic effort bench

  7. #37
    RX MEMBER partsRheavy's Avatar
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    Shhhhhhhhhh....better keep those lifts a secret, or otherwise people will be begging you every weekend to help them move!

    "Can you help me get this couch up to the 3rd floor?"

    Seriously, those are some really impressive lifts!

  8. #38
    NOVICE kungfuprincess007's Avatar
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    Quote Originally Posted by partsRheavy View Post
    Shhhhhhhhhh....better keep those lifts a secret, or otherwise people will be begging you every weekend to help them move!

    "Can you help me get this couch up to the 3rd floor?"

    Seriously, those are some really impressive lifts!

    Ha, ha, ha, that's funny!

    You are doing so well twainiac. What are you majoring in school? Hope you're feeling better from the flu.

  9. #39
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    Quote Originally Posted by kungfuprincess007 View Post
    Ha, ha, ha, that's funny!

    You are doing so well twainiac. What are you majoring in school? Hope you're feeling better from the flu.
    Thank you, and I'm feeling much better.

    I'm majoring in political science. I'm not quite sure what I want to do after I graduate (grad or law school), but I really enjoy school...I'm such a nerd .

  10. #40
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    Box Squat - 225 x 5 x 5
    DB Stiff leg deadlift - 70s x 10, 75s x 8, 80s x 6
    Leg Press - 4pps x 10, +45 x 10, 5pps x 6
    BB Lunges - 115 x 2 x 10 each leg
    Adductors - 2 x 15

  11. #41
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    1. Hang Cleans: 105 x 5, 115 x 2 x 5
    2. Speed Bench: 135 x 8 sets x 3 reps (30 sec. rest between sets)
    3. Deadlifts: 255 x 2 x 2, 275 x 1 (no straps)...going for 285 next time
    4. Lying Leg Curls: 3 x 8

    20 min. interval cardio on stationary bike

    Wednesday is upper body max effort day.

  12. #42
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    Yesterday's workout.

    1. BB Bench press - 185 x 5, 5
    190 x 3, 3
    195 x 2
    2. Military Press - 95 x 8, 100 x 5, 5
    3. Smith Machine Close grip bench - 135 x 12, 165 x 6, 6
    4. Wide grip pullups - bodyweight x 4 x 6

    20 minute HIIT on stationary bike.

    just some cardio today. off tomorrow.

  13. #43
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    Friday's workout.

    1. Box Squats - 255 x 3 x 5
    2. Glute ham raises - 25lb plate x 8, 7, 7
    3. Stationary DB Lunges - 45s x 2 x 10
    4. back extensions - 45lb plate x 3 sets
    abs.

    Cardio: sprint work

    Today's workout.
    1. DE Bench - 135 x 8sets x 3reps (about 45. sec. rest between)
    2. Seated DB Shoulder press - 60s x 6, 5, 5
    3. EZ bar skull crushers - 35ps x 4, 32.5ps x 3, 30ps x 3
    4. T-Bar rows - (2) 45s x 3 x 6

    .....sore.

  14. #44
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    Monday was max effort lower body, but not much to tell about really.

    Wednesday
    1. Bench press - 185 x 5, 3, 3
    2. Wide grip pulldowns - 3 x 8, 6, 6
    3. DB laterals superset with alternate front dumbell raises - 2 x 12ish
    4. Close grip bench press - 115 x 10, 125 x 6, 135 x 4

    Today
    1. Cleans (stupid since yesterday was bench which kills delts anyways ) 115 x 5, 5, 4
    2. Box Squats - 225 x 5, 245 x 5, 265 x 5
    gonna start with 285 the next time these roll around.
    3. Single Leg Extensions - 2 x 10
    4. Lying Leg Curls - 2 x 10-8

    entire body is pretty much sore...not a bad thing.

  15. #45
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    Dynamic effort upper body.

    1. DE Bench - 135 (55% max) x 8 x 3 - 30 sec. rest between sets
    2. Seated DB Press - 60s x 8, 6, 5, 4
    3. Dips - bodyweight x 15, 12, 12
    3. Triangle pushups - 3 x 10....these suck lol
    4. Pullups - bodyweight x 8, 6, 5, 5
    Finished with some abs.

    Yesterday I ran about 2 miles with my boyfriend....Then he ran like 4 more....oh cross country lol.

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