clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Nov 20, 2006 22:38:38 GMT -5
11/20/2006
Not training for a meet, just trying to fix some imbalances: Tired from a long and exciting day, but here goes
squats very loose briefs:
255 X 3 345 X 3 435 X 3 525 X 3 added belt 615 X 3
one legged squats:
120 dumbell
3 sets of 8 each leg
pull down abs:
180 X 12 wide
220 X 12 close
240 X 12 wide
260 X 12 close
curls:
2 sets 12 each arm
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Post by Joey Smith on Nov 20, 2006 22:44:51 GMT -5
Now thats what I am talking about!....The World Super Heavy Weight Champ baby!....great to have you on brother and reading your logs....
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Nov 21, 2006 21:20:15 GMT -5
11/21/2006
speed bench:
warmups
225 X 3 for 3 sets
315 x 3 for 5 set
alternate grip spacing close, med and comp
declines
225 X 5
315 X 5 for 5 sets
dumbell roll extension on becline bench
5 sets of 10 reps with 40 lb dumbells
bicep machine
4 sets of 12 with 120 lbs
bicep low cable concentration curls
3 sets of 12 reps each arm
kettbell abs
3 sets of 10-12 with pair of 35 lb bells
I have a pinched nerve c7 c8 with a little elbow aggravation, don't like to back down the training but decided to take some good advice, "thanks for sharing the caring !!"
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Post by Marty Queen on Nov 22, 2006 16:45:21 GMT -5
Awesome speed day with great volume, glad to have you posting, one more great bencher for a newbie PLer to learn from!
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Nov 23, 2006 11:12:08 GMT -5
11/23/2006
Romanian Deadlifts
135 X 20
225 X 20 2 sets
275 x15 3sets
GHR
4 sets of 10 strict
Seated GMs
95 X 8
145 X 8
195 X5
245 X 5 2 sets
Crunches ( at home )
3 sets of 25
not feeling my self today, little under the weather, I think I need my medicine.
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Post by Joey Smith on Nov 25, 2006 0:32:06 GMT -5
Your bench looked great tonight my friend....hope your feeling better, hell you should be you got to see me!....lol....thanks for the help....
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Nov 25, 2006 11:08:22 GMT -5
11/24/2006
Flat Bench comp grip raw
135 X 5
225 X 5
315 X 5
365 X3
3 board raw
405 x 3
455 x 3
495 x 3
shirt
425 x 3
515 x 3
605 x 3
seated dip machine
315 x 10
360 x 10
405 x 10
450 x 10
felt much better tonight, took my medicine.....a very exciting night,,,,everybody looked great!!
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Nov 26, 2006 12:54:55 GMT -5
11/26/2006
Lat Pulldowns (all done slow tempo)
120 X 15
180 X 12
220 X 10
260 X 10 ( 2 sets )
Bent Over Row (Fat Bar)
135 x 12
225 x 10
275 X 6 ( 3 sets )
changed to regular bar
315 x 10
405 x 8
Dumbell Curls
40 x 12
55 x10 (3 sets )
Cable Concentration Curls
50 x 12
60 x 10
70 x 8
Felt poorly that morning but felt better about an hour into my workout..
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exmgq
Fulltime Member
Posts: 175
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Post by exmgq on Nov 26, 2006 14:50:30 GMT -5
chris if you not helping too may people maybe you can pull at our meet in january. see if you can get ya a big one in the books.
either way look forward to seeing yall again.
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Nov 26, 2006 15:52:14 GMT -5
Helping some of GCBB guys and a new lifting star...so I wont compete....Hit 970 at he worlds.....we will see...but I can help with anything
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Post by Breaker on Nov 26, 2006 19:14:23 GMT -5
Great to see you on here Big Chris, I will be studying your logs bro!
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Nov 27, 2006 20:52:44 GMT -5
11/27/2006
Squats loose briefs (Walked out)
255 x 5
345 x 3
435 X 3
525 X 3
615 x 3
One Leg Squats
3 set of 8 each leg with 120 dumbell
Leg Curls one leg at a time
3 sets of 10 reps each leg
Straight Bar Bicep Curls (strict)
95 x 10 (2 sets)
115 x 8 (2 sets)
135 x 6
115 x 6
Ab Crunches at Home
cut it short, got a long day tomorrow......
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Nov 27, 2006 20:57:46 GMT -5
I will try, but its hard......Tim and Joey are just mean
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exmgq
Fulltime Member
Posts: 175
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Post by exmgq on Nov 27, 2006 21:12:37 GMT -5
Helping some of GCBB guys and a new lifting star...so I wont compete....Hit 970 at he worlds.....we will see...but I can help with anything i said pull not squat. =0l
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Nov 27, 2006 21:26:30 GMT -5
my bad....might just do that.....I believe I will...
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