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Post by Neversatisfied on Jul 24, 2007 19:07:12 GMT -5
7-24-07 DE Bench Warm-Up
Fat bar 45%ish + 3 chains/side Bar+chains x 5 x 1 70+chains x 5 x 1 90+chains x 5 x 5 grips med, narrow, med, nar, med 110+chains x 5 x 1 medium
Low Cable Skullcrushers 90 x 20 x 1 100 x 20 x 1 110 x 12 x 2
Purple Band Pressdowns, V-handle 16 x 4
Isolateral Overhead Triceps Ext. 40 x 10 x 4
CG DB Pushups 6 x 4, paused then explode up with One Arm DB Rows 65 x 10 x 4
Neutral Grip Lat Pulldowns Light Wt. x High Reps x 3
Abs
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Post by Marty Queen on Jul 26, 2007 16:07:27 GMT -5
7-24-07 DE Bench Warm-Up Fat bar 45%ish + 3 chains/side Bar+chains x 5 x 1 70+chains x 5 x 1 90+chains x 5 x 5 grips med, narrow, med, nar, med 110+chains x 5 x 1 medium Low Cable Skullcrushers 90 x 20 x 1 100 x 20 x 1 110 x 12 x 2 Purple Band Pressdowns, V-handle 16 x 4 Isolateral Overhead Triceps Ext. 40 x 10 x 4 CG DB Pushups 6 x 4, paused then explode up with One Arm DB Rows 65 x 10 x 4 Neutral Grip Lat Pulldowns Light Wt. x High Reps x 3 Abs Nice volume!
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Post by Neversatisfied on Jul 29, 2007 19:02:24 GMT -5
7-27-07 ME Bench at the Shed with Joey, Rodney, Marty and Timmy It was a dark and stormy night . . . arrived in a deluge of rain! Warm-Up Bar x 5 x 1 95 x 3 x 1 135 x 3 x 1 165 x 1 x 1 Shirt On, 3-Bd 205 x 2 x 1 225 x 2 x 1 250 x 2 x 1 275 x 1 x 1 285 x 0 x 1 Took shirt off, put back on 285 x 1 x 1 10# PR Took shirt off, put back on a different way 315 x 0 x 1 (next time for sure) Green Band Pressdowns 15, 15, 12, 12 It was great to finally meet Marty in person. We had a photographer from Joey's paper there during most of the lifting, so it was sort of a carnival-like atmosphere (in a good way). Joey was coaching, adjusting my shirt and wraps and lifting, and I know it is a balancing act to do all and do it well. But he does. I am now 15 pounds lighter than Daytona, so a PR, even a modest one, means real improvement. Thanks, Mr. Smith. Great lifter, great coach. I also want to thank Rodney for all the help with shirts and wraps. I understand completely why Joey would never want to do a meet without him. Heck, I wouldn't want to either, now!
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Post by Joey Smith on Jul 30, 2007 12:11:52 GMT -5
Great job Friday, Cheryl....sorry about the jeep delima....keep your head up....
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Post by Marty Queen on Jul 30, 2007 17:16:59 GMT -5
It was great to finally meet Marty in person. Same here Cheryl! I was way impressed with your tenacity, coming back to hit a big pr after missing the previous one takes guts! Congrats on the 285! I'm glad you got to come up and hope you will come back soon. Sorry to hear about the jeep -- hope everything works out OK.
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Post by Neversatisfied on Aug 5, 2007 16:27:28 GMT -5
8-5-07 ME Lower Going it alone at Gym 365 on a Sunday morning . . . Warm-Up Deadlifts 225 x 1 x 2 (conv., modified) 315 x 1 x 2 " " 405 x 1 x 2 " " 475 x 1 x 1 modified Stopped because I could not get straps up on suit by myself . Zercher Squats 225 x 8 x 1 275 x 8 x 1 E-A-S-Y 20# PR, so . . . 315 x 5 x 1 365 x 3 x 2 . . . ouch. RDL's 225 x 8 x 1 265 x 8 x 1 295 x 5 x 2 Had fun using my new APT Pro Wrist Straps on these. Two inch straps RULE! Bent Barbell Rows (cause the bar was already loaded and the straps were on) 185 x 6 x 3 Lat Pulldowns, Neutral Grip 140 x 8 x 1 160 x 8 x 1 180 x 5 x 2 all strict and paused at bottom. Ab Pulldowns with V-Handle Purple x 20 x 2 Green x 10 x 2 Woodchoppers (Obliques) Green x 10+10 x 2 That's all.
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Post by bcsneed on Aug 5, 2007 17:20:51 GMT -5
Nice work on the zercher squats
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Post by maxson on Aug 5, 2007 19:05:35 GMT -5
Strong work Cheryl, get that tranny fixed and get back to Hickory, the diversity equilibrium is screwed up without you.
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Post by Joey Smith on Aug 6, 2007 11:04:28 GMT -5
Turn that frown upside down girl....things happen....dont get down....
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Post by gopostal42 on Aug 6, 2007 12:30:45 GMT -5
Strong work Cheryl, get that tranny fixed and get back to Hickory, the diversity equilibrium is screwed up without you. troof! Turn that frown upside down girl....things happen....dont get down.... troooooooooof!!!
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Post by Greg Crook on Aug 7, 2007 7:08:50 GMT -5
Thats one hell of a workout Cheryl! Very impressed with the weight on the zerchers.
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Post by Neversatisfied on Aug 9, 2007 1:00:38 GMT -5
Nice work on the zercher squats Thanks, Brandon. Strong work Cheryl, get that tranny fixed and get back to Hickory, the diversity equilibrium is screwed up without you. Jeep is fixed, and my mechanic actually charged me a few hundred $$ LESS than he quoted! The diversity element will be back in Hickory this Sunday!! Thats one hell of a workout Cheryl! Very impressed with the weight on the zerchers. Thanks, Greg. I have some interesting bruises from it (still). Thank you Derek and Joey for being good listeners and good friends. Thanks Joey Moose for the calls and texts. Time to get back to work.
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Post by Neversatisfied on Aug 10, 2007 2:00:35 GMT -5
8-9-07 DE Lower Ventured to Greensboro to (no)A.C. Fitness and sweated it out in 90+ degree temps . Buffalo Bar Speed Squats Bar x 5 x 1 150 x 3 x 1 200 x 3 x 1 240 x 3 x 1 Added 30# chains per side 240+chains x 3 x 6 Left knee kept drifting in, so my training partners had me put a doubled mini band around my legs, just below knee, to MAKE me keep my knees out. It works! Elevated GHR (back of GHR set up on 14" box, so your body is angled down) 10, 10, 8 Mechanical Ox Good Morning+RDL/Squat+DL combos, 4 sets Used varying amts (none worth bragging about) of plates and band tension on each set.
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Post by Neversatisfied on Aug 11, 2007 13:32:47 GMT -5
8-10-07 ME Bench With Steve, Joey Moose and Buddy in Hickory Warm-Ups Bar x 5 x 1 95 x 5 x 1 135 x 5 x 1 165 x 2 x 1 Shirt On Light (Purple) Bands Doubled 95 x 3 x 1, 4-bd 95 x 3 x 1, 3-bd 110 x 3 x 1, 3-bd 135 x 3 x 1, 5-bd 145 x 3 x 1, 5-bd Took a set or two with the bands for my CNS to understand excatly what was going on. Right arm with the puny bicep tendons still not wanting to cooperate, but the guys say I look locked out . . . BW Dips 8, 8, 2, 3 E X T R A Wide Lat Pulldowns 120 x 12 x 2 135 x 12 x 1 Wide Grip Kelso Shrugs 255 x 8 x 2 Thanks for everything, guys!!
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Post by Joey Smith on Aug 15, 2007 12:55:05 GMT -5
You looked great Sunday girl, I am glad I came down to lift with ya....
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