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Johnny
Aug 17, 2005 18:36:43 GMT -5
Post by Johnny Mnemonic on Aug 17, 2005 18:36:43 GMT -5
Upper Body 8/17
Sahrmann Press
35's 3x8
Bent Press
25lb straight bar
1x8
oly bar
3x8
oly bar +10lbs
1x10
Pull-ups
3x10
JM presses
65 4x8
db hammer curls
30's 2x10
I was inspired by Pavel T. so I tried the Bent Press. I must say I should have been doing these a looooong time ago. I felt no pain,it was very difficult but I had a solid pump and felt as if it worked more then my arms and shoulders. I will keep them in my TOOL BOX!
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Johnny
Aug 23, 2005 18:53:51 GMT -5
Post by Johnny Mnemonic on Aug 23, 2005 18:53:51 GMT -5
Deadlifts (my old sumo style)
315x15 285x15 285x7
Bench Press
185x15 165x15
Sit-ups
45 2x10
Ended with rotator cuff stuff. This workout kicked my butt. I didn't use straps on the deads and used a straight grip. I tried to utilize Pavel's idea of squeezing the hands as hard as possible but I had to regrip several times during each set.
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Johnny
Aug 28, 2005 17:10:40 GMT -5
Post by Johnny Mnemonic on Aug 28, 2005 17:10:40 GMT -5
Upper Body 8/27
Bent Press
55 2x6 65 2x6
Pull-ups
1x12 2x10
JM Press
70 3x15
Hammer curl
30's 3x8
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Johnny
Aug 28, 2005 17:15:28 GMT -5
Post by Johnny Mnemonic on Aug 28, 2005 17:15:28 GMT -5
Lower Body 8/28
Deadlifts (same as last week)
345 1x15 315 1x15 315 1x3
Sit-ups (on decline bench)
90 2x10
Performed deads w/straight grip and no straps. REALLY tough! My hands hurt more than my posterior chain.
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Johnny
Aug 28, 2005 22:20:50 GMT -5
Post by Boris on Aug 28, 2005 22:20:50 GMT -5
Wow! I think I'd be able to do, at most, a triple with a plain grip w. 315...
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Johnny
Aug 29, 2005 18:20:12 GMT -5
Post by Johnny Mnemonic on Aug 29, 2005 18:20:12 GMT -5
Upper Body 8/29
Bench Press
225 @ 6 reps;initial set 205 @ 6 reps;5 drop sets
I was not nearly as strong as I would've liked. Maybe the last couple of days of workouts may have caught up with me. Ended the workout w/rotator cuff stuff.
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Johnny
Sept 1, 2005 19:42:41 GMT -5
Post by Johnny Mnemonic on Sept 1, 2005 19:42:41 GMT -5
Upper Body 9/1
Bent Press
65 @ 10 reps;initial set 55 @ 10 reps;3 drop sets
Pull-ups
45 @ 5 reps;initial set 30 @ 5 reps;2 drop sets
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Johnny
Sept 4, 2005 12:19:39 GMT -5
Post by Johnny Mnemonic on Sept 4, 2005 12:19:39 GMT -5
Deadlift day 9/4
405 @ 12 reps;initial set 375 @ 12 reps;1 drop set
Tough stuff. Only managed 1 drop set, but felt strong.
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Johnny
Sept 5, 2005 11:33:03 GMT -5
Post by Johnny Mnemonic on Sept 5, 2005 11:33:03 GMT -5
Upper Body 9/5
Bench Press
185 1x21 185 1x17 185 1x10
Rotator cuff stuff I felt stronger than I have in a while in the Bench today. I think Bent Pressing has strengthened my shoulder girdle and carried over to this exercise.
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Johnny
Sept 9, 2005 14:48:31 GMT -5
Post by Johnny Mnemonic on Sept 9, 2005 14:48:31 GMT -5
Lower Body 9/8
Hyperextensions
3x10
Leg Press
135 2x10 225 1x10
Cardio for 20 mins
Just wanted to do some light accesory work and test my right knee. Felt fine on the leg presses.
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Johnny
Sept 9, 2005 14:50:52 GMT -5
Post by Johnny Mnemonic on Sept 9, 2005 14:50:52 GMT -5
Upper Body 9/9
Bent Presses
75@8 reps;initial set 65@8 reps;2 drop sets
Pull-ups
45@ 5 reps;initial set 30@ 5 reps;3 drop sets
Rope Tri-extensions
90 3x10
Rope Curls
70 3x10
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Johnny
Sept 11, 2005 19:36:30 GMT -5
Post by Johnny Mnemonic on Sept 11, 2005 19:36:30 GMT -5
Lower Body 9/11
Deadlifts
495 @ 3 reps;initial set 465 @ 3 reps;2 drop sets
Standing cable ab crunches
110 3x10
Felt okay. I could have been stronger. Who couldn't though. Feeling good about competing next month.
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Johnny
Sept 11, 2005 21:10:08 GMT -5
Post by Boris on Sept 11, 2005 21:10:08 GMT -5
Looking pretty good!
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Johnny
Sept 12, 2005 11:50:30 GMT -5
Post by Johnny Mnemonic on Sept 12, 2005 11:50:30 GMT -5
Upper Body 9/12
PLIO Bench Press (negatives)
315 @ 7 seconds;initial set 295 @ 7 seconds;4 drop sets
I warmed up to a solid 275 single. Have not felt this strong in the bench since last competition. No aches or pains. Looking for steady improvement till Oct.29th.
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Johnny
Sept 12, 2005 13:56:44 GMT -5
Post by Boris on Sept 12, 2005 13:56:44 GMT -5
You got the day off today Johnny?
btw, I'm taking the day off sitting, icing, and taking muscle relaxants...
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