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02-09-2009, 06:46 PM
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#16 |
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G.Wash.
ESB Senior Member
Join Date: Mar 2008
Location: East Stank Louis, Illinois
Posts: 795
vCash: 2092 |
Re: BlackWater's Log
Saturday 2/1
Dynamic effort Powercleans 95x1x10 115x1x8 135x1x4 145x8x2 Glute Ham Raises - (assisted; still working on strict form) 4x8 Abs circuit Neck work |
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02-09-2009, 06:48 PM
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#17 |
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G.Wash.
ESB Senior Member
Join Date: Mar 2008
Location: East Stank Louis, Illinois
Posts: 795
vCash: 2092 |
Re: BlackWater's Log
Tuesday 2/3
Max effort Deadlift 120x1x8 145x5x1 170x3x1 195x1x1 220x1x1 245x1x1 260x1x1 Glute Ham Raises - (assisted; still working on strict form) 4x8 Abs circuit Pull ups 3x5 |
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02-09-2009, 06:49 PM
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#18 |
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G.Wash.
ESB Senior Member
Join Date: Mar 2008
Location: East Stank Louis, Illinois
Posts: 795
vCash: 2092 |
Re: BlackWater's Log
Wednesday 2/4
Wide grip bench 75x1x10 90x1x8 105x1x5 130x1x3 135x1x3 150x1x2 160x1x4 Circuit x3x1 minute rest between rounds ------------------ JM Press 60lbs Chin-ups BW Pushdown 35lbs Side Lat raise 20lbs Bent over rows 60lbs |
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02-09-2009, 06:51 PM
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#19 |
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G.Wash.
ESB Senior Member
Join Date: Mar 2008
Location: East Stank Louis, Illinois
Posts: 795
vCash: 2092 |
Re: BlackWater's Log
Saturday 2/7
Dynamic effort Powercleans 100x1x10 120x1x8 135x1x5 150x8x2 Romanian DL 145x4x8 Abs circuit Neck work Last edited by BlackWater; 02-25-2009 at 05:15 PM. |
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02-09-2009, 06:52 PM
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#20 |
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G.Wash.
ESB Senior Member
Join Date: Mar 2008
Location: East Stank Louis, Illinois
Posts: 795
vCash: 2092 |
Re: BlackWater's Log
Sunday 2/8
Speed bench 10 triples at 60% max 45x1x10 95x1x10 100x10x3 - explosively as possible Circuit x3x1 minute rest between rounds ------------------ JM Press 60lbs Chin-ups BW Pushdown 35lbs Side Lat raise 20lbs Bent over rows 60lbs |
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