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Thread: Basement Dweller

  1. #1051
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    Monday bwt:237
    abs 5x12
    biceps 5x10-12
    rope pressdowns 4x25
    A little extra crap.

  2. #1052
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    Way to stay at it blong. Gotta have those days to focus on the weaknesses sometimes

  3. #1053
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    Quote Originally Posted by Sirtificate View Post
    Way to stay at it blong. Gotta have those days to focus on the weaknesses sometimes
    Thanks boss.

  4. #1054
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    tuesday bwt:236
    pull against double blues (roughly 100 at top)
    PR=465 w/suit
    135x5x2
    add bands
    135x3
    225x2 w/briefs
    315x1
    365x1
    405x1
    315x1
    315x1
    315x1

    rack pulls jus below knees (all back)
    135x10
    225x10
    315x10
    315x10

    dimels/no belt 3x20

    wide grip pulldowns
    4x12

    Decent session today.
    Last edited by blong; 08-15-2012 at 05:19 AM.

  5. #1055
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    Nice back day dude. As soon as i'm not a broke joke I want to get some bands. I've never used them before.

  6. #1056
    WBB Team Captain Coke's Avatar
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    Holding it down, doing fine Brian.

  7. #1057
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    Thanks for stoppin in guys.
    Wed. Bwt:238
    Took advantage of one of my few off days from football and went to my massage therapist. I will get back at it on Saturday, right now I am a little sore and will be for a few days.

  8. #1058
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    saturday bwt:236
    bench/triceps
    Shirted bench
    135x10
    135x5
    185x3
    225x2
    275x1
    shirt
    315x2 2b
    335 1b
    355 1b
    jacked shirt 365 touch
    375 3b

    flat db press
    60x15-20x3

    jm press 3x20

    pressdowns 3x20

    seated shrugs 60x20x3

    bent over flyes 12x15x4

    Nice session after my sons first win of the season in football (Game 1), Go Indians!
    Last edited by blong; 08-18-2012 at 06:54 PM.

  9. #1059
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    sunday bwt:237
    lower body accessories/back
    sled pulls 6-8 trips 20-25 yds
    leg curls 3x15
    db dimels 60x15x3
    bb rows
    135x12
    185x10
    205x10
    cg pulldowns 4x10-12

  10. #1060
    WBB Team Captain Coke's Avatar
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    Great job this weekend man.

  11. #1061
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    Quote Originally Posted by Coke View Post
    Great job this weekend man.
    Thanks Coke

  12. #1062
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    Monday bwt:239
    abs 6x12-15
    ghr elevated 3x15
    db rows
    60x15
    100x10
    100x10
    tricep pressdowns 3x25

  13. #1063
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    tuesday bwt:238
    floor press rev. greens
    PR=355
    135x5x2
    185x3
    add rev. greens
    225x3
    275x2
    295x1
    315x1
    325x1
    275x4

    nosebreakers/cg supersets w. strght bar
    65x15+15
    85x12+12
    95x12+12

    incline tates
    30x12x3

    shoulder press seated/ no back support
    barx15
    65x12
    75x15
    85x15

    face pulls 3x15

    bb shrugs 3x40

    Good work but my lockout is absolutely laughable right now.

  14. #1064
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    wednesday bwt:239
    squat w/briefs
    PR=600
    135x5
    225x3
    briefs
    315x2
    405x1
    495x1
    wraps
    545x1
    565x1

    gm's wide stance/camber bar
    135x15
    185x10
    225x10
    135x15

    db rows 100x10x3

    wide grip pulldowns 4x10-12

    One of my best sessions of late. Probably good for 585, so not to far off on the squat considering this an "off season time".

  15. #1065
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    Nice work in here blong!

  16. #1066
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by blong View Post
    One of my best sessions of late.
    No joke man, exceptional day with the squats!

  17. #1067
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    Quote Originally Posted by Coke View Post
    No joke man, exceptional day with the squats!
    Thank you sir

  18. #1068
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    sunday bwt:240
    rev. blue band bench
    135x5x2
    185x3
    225x2
    add rev. blues
    275x2
    295x2
    315x1
    335x1
    2bd
    315x4
    315x4

    db incline
    60x15x3

    floor press
    60x15x2

    overhead rope ext:
    4x15

    pressdowns
    3x15

    bb shrugs
    135x25
    225x20x2

    face pulls
    4x15

  19. #1069
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    monday
    abs 6x12-15
    biceps 4x12
    db rows 100x8x4
    cg pulldowns 3x12

  20. #1070
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    Nice benching the other day blong

  21. #1071
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    wednesday bwt:241
    db press higher reps
    35x25
    50x25
    60x15
    60x15

    3bd cg
    185x10
    205x10
    225x10

    nosebreakers
    4x15

    standing oh db press
    35x12x3

    bent over flyes
    15x15x3

    seated db shrugs
    60x15-20x3

    Nice quick session with good steady work.

  22. #1072
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    Quote Originally Posted by Sirtificate View Post
    Nice benching the other day blong
    Thanks my man.

  23. #1073
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    wednesday bwt:241
    2 hole rack pull/sumo/briefs (high shin)
    135x5
    225x3
    briefs+belt
    315x2
    405x1
    495x1
    545x1

    seated rounded back gm's/camber bar
    barx15
    95x10
    115x12
    135x12

    ghr elevated 2x12

    bb rows
    135x15
    185xx12
    185x12

    cg pulldowns 3x15

  24. #1074
    WBB Team Captain Coke's Avatar
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    Damn good with those rack pulls.

  25. #1075
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    Quote Originally Posted by Coke View Post
    Damn good with those rack pulls.
    Thanks Coke

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