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  1. #61
    NOVICE LIFTthyPAIN's Avatar
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    Mar 2010
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    Las Cruces, New Mexico
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    64
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    207

    Default

    TWO PR"S damn Audie. Guess I won't challenge you in the gym!

  2. #62
    NOVICE ESTAudie's Avatar
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    Sep 2010
    Location
    Alabama
    Posts
    62
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    173

    Default Upper Power Day on 10/25/10







    * 15 Mins. warm-up on the Arc Trainer
    * All lifts include 2-3 warm-up sets.

    UPPER POWER DAY
    Barbell Incline Press: 135X10, 185X10 (warm-up sets), 225X6, 245X5, 265X5, 285X5 -- Boom, PR city in this biatch! Heaviest I've ever hit these. Had a spotter of course but I didn't make him do any work.
    Smith Shoulder Press (Seated): 1PPX10, 1PP+25 lbs. plateX10 (warm-up set) 2PPSX5, 2PPSX5, 1PP+35 lb. plate X5 -- Same as the last time here. Still solid work. PPS = # of 45 lb. plates on each side
    Bent Over Barbell Rows: 135X10, 225X10 (warm-up sets) 315X5, 335X5, 345X5 -- Another PR session here. I was feeling good tonight. I felt like I could go forever but decided to stick to the plan.
    Barbell Shrugs: 405X10, 425X10, 425X10 -- INCREASE the last 2 working sets up 20 lbs.

    ABS
    Cable Weighted Abs: 160X25X4 sets -- 160 = the whole stack, I use a straight bar here, hold it just above my head. Kneeling down of course and crunch all the way down to the floor. Keep the abs contracted the whole time. Hits the abs like no other.
    V-Crunch: BodyweightX25X4 sets -- they still burnnn for me

    CARDIO
    10 mins. post weights (I wanted to stay longer but gotta spend time with my family )

    TIME
    1 hour 25 mins. consisting of stretching, warm-up, weights, cardio and post stretch



    OVERALL RATING: 5/5
    2 PR sessions tonight after a deload week. Paid off in a big way. I really think I could do 315 on the incline for 3-4 reps but decided to not overdo and stick to the plan. Before all this, all I had is 1300 cals in. That's it, basically running on WILL POWER. Also my spotter told me, I was beasting the weights making it look easy and it felt easy.
    I'm loving Ennercell, it's as advertise. It helps me recover right away and get back on killing some weights.

    I cannot wait to get on recomp/clean bulk diet, I will annihilate some more heavy ass weights.


    Test Drive: 2 in the A.M., 2 30-45 mins. prior to training
    Plasmatic EP: 1 1/2 scoop pre-workout
    Ennercell: Intra-Workout




  3. #63
    NOVICE ESTAudie's Avatar
    Join Date
    Sep 2010
    Location
    Alabama
    Posts
    62
    Rep Power
    173

    Default Lower Power Day on 10/27/10








    * 10 Mins. warm-up on the Arc Trainer
    * All lifts include 2-3 warm-up sets.

    LOWER POWER DAY
    Back Squats: 135X10, 225X10 (warm-up sets), 315X5, 365X3, 365X3 -- Was only gonna do 335-345X5 but I said F' it let's do this. Slapped 2 more 25's on each side and went for the PR's.
    SLDL: 135X10, 225X8, 225X8, 225X8, 225X8, 225X8 -- Switched to SLDL's tonight to hit the hammies.
    Leg Press: 5PPSX10, 5PPSX10, 5PPSX10, 5PPSX10 -- Did these with legs close together to hit the quads more. PPS = # of 45 lb. plates on each side
    Smith Standing Calf Raises: 4PPSX12, 4PPSX12, 4PPSX12, 4PPSX12, 4PPSX12-- Did these standing on a 2-3 inch platform, half portion of my feet are the only thing in-contact with the platform. Great burn for the calves. Wanted to add more weights but no more room on the bar.

    ABS
    None

    CARDIO
    None. Just the warm-up elliptical

    TIME
    1 hour consisting of stretching, warm-up, weights and post stretch



    OVERALL RATING: 5/5
    Very happy with my training tonight. PR's and heavy lifting all the way. Best of all form was spot on. I can't wait to hit the squat with 3 working sets of 365. 385-405 I'm coming for you on a cut!!


    Test Drive: 2 in the A.M., 2 30-45 mins. prior to training
    Plasmatic EP: 1 1/2 scoop pre-workout
    Ennercell: Intra-Workout




  4. #64
    Rising Chem Guru SwoleChamp's Avatar
    Join Date
    Jul 2010
    Posts
    3,132
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    1490291

    Default

    great numbers bro! congrats on the new pr!

  5. #65
    GYM RAT ISurfNudeBrah's Avatar
    Join Date
    Sep 2010
    Posts
    101
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    Nice PR's Audie congrats. Way to do work brah

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