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 KevinAlvy's Training Log

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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Thu Jun 16, 2016 6:35 pm

Comp Squat
Warmups
495x5


West side barbell machines made for fat ppl
some
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Fri Jun 17, 2016 9:02 pm

Tng Bench
Warmups
315 8x4


Chest Supported Rows
Warmups
4x8 100 lbs per side


Dips
5x10
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Sun Jun 19, 2016 6:10 pm

SSB Squat
Warmups
275 5x5


DL with straps
Warmups
495x5


Assisted GHR

Played an hour of tennis after this
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Mon Jun 20, 2016 7:09 pm

Chest Supported Rows
Warmups
115 3x10


Pulldowns
4x10


Tng Bench
Warmups
330 10x3


Notes: I'm convinced lats do nothing in bench
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Chris Anderson
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PostSubject: Re: KevinAlvy's Training Log   Mon Jun 20, 2016 10:10 pm

KevinAlvy wrote:
I've been able to train pain free on squat/deadlift for around 6 months, hit all time PRs,  and a 1655 gym total. That was really nice considering I haven't followed any kind of structured programming, wasn't keeping up with nutrition, and did very low volume.

In the past month I stopped making regular progress. I was having good and bad sessions, which is completely unusual for me. In the past I've been able to easily predict my performance on a given day or week, but that has changed in the short term.

I don't want to change too much because things are going well for the year (Healthy and as strong as ever), but I am going to follow a loosely structured program again. Also, the past 2 years have been very busy for me and out of convenience I stopped tracking macros. I'm going to start tracking those daily again

Lettuce see if this works

update?

_________________
i lift things up and put them down

Solum per exitum.
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Tue Jun 21, 2016 8:08 pm

Pause Squat
Warmups
525x3


SSB Squat
Warmups
285 5x5


WBB Fat man GHR
2x10

Chris Anderson wrote:


update?

Eating sub 3k calories/day, minimum 100g fat 200g protein.

Spreading smolov jr for bench over the next 4 weeks. Linear 5x5 ssb squat and pause squat, will probably need to reset pause squat at some point. Letting deadlift detrain because the stress/benefit trade off isn't worth it for me right now
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Fri Jun 24, 2016 6:49 pm

Wedesday

Tng Bench
Warmups
300 6x6


Chest Supported Rows
Warmups
6x6

Chinups
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Fri Jun 24, 2016 6:49 pm

Thursday 1.5 hrs of tennis
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Fri Jun 24, 2016 6:50 pm

Did 5 hours of landscaping before this


Tng Bench
Warmups
315 7x5


Chinups
Warmups
7x5
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Sat Jun 25, 2016 11:53 pm

Pause Squat
Warmups
535x3


Shrug Machine
2,3, 3.5 pps x20


Single Leg Press
1pps 4x8

Shoulder Prehab





Notes: lifted at Metroflex Plano today. Nice gym
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Sun Jun 26, 2016 7:18 pm

Tng Bench
Warmups
330 8x4


Chinups
4x8
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PostSubject: Re: KevinAlvy's Training Log   Tue Jun 28, 2016 7:59 pm

Comp Squat
Warmups
545x4


Chinups
16, 8, 6


Chest Supported Rows
2pps 3x10
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PostSubject: Re: KevinAlvy's Training Log   Wed Jun 29, 2016 7:52 pm

Tng Bench
Warmups
345 10x3
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PostSubject: Re: KevinAlvy's Training Log   Fri Jul 01, 2016 8:01 pm

Tennis 1.5 hrs yesterday
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Fri Jul 01, 2016 8:01 pm

Today

Tng Bench
Warmups
315 6x6


Chest Supported Row
Warmups
3pps x10


Chinups
13


WG Pulldown
5x10
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PostSubject: Re: KevinAlvy's Training Log   Sun Jul 03, 2016 2:11 pm

SSB Squat
Warmups
315x8


Shrugs


Lifted at Metroflex Arlington, home of Ronnie Coleman. Gym was hotter than hell and I nearly died after SSB Squats
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PostSubject: Re: KevinAlvy's Training Log   Sun Jul 03, 2016 2:13 pm

Tng Bench
Warmups
330 7x5


Chest Supported Rows
Warmups
115lbs per side 7x5


High Row
Warmups
90lbs per side 3x10
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Keosawa
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PostSubject: Re: KevinAlvy's Training Log   Mon Jul 04, 2016 10:42 am

You got strong again.
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Mon Jul 04, 2016 2:25 pm

Comp Squat
Warmups
495x8


Hang Cleans
Warmups
205x3


Leg Press
Warmups
2pps x10


Decline Situps
1 plate x10

Keosawa wrote:
You got strong again.

I'm weak, but going to man up and start going to a real gym for the first time in my life
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PostSubject: Re: KevinAlvy's Training Log   Tue Jul 05, 2016 6:24 pm

Tng Bench
Warmups
345 8x4


Chest Supported Rows
Warmups
115 pps 3x12


Forgot my wrist wraps at home. My wrists felt fragile, but the weight seemed to move exactly the same
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PostSubject: Re: KevinAlvy's Training Log   Wed Jul 06, 2016 11:02 pm

Pause Squat
Warmups
545x3


Shrugs, Hamstring Curls, Hammer Rows, Pulldowns, Raises, Curls


Lifted at Metroflex Plano again. They don't have AC and it's hot AF


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PostSubject: Re: KevinAlvy's Training Log   Thu Jul 07, 2016 9:56 pm

1.5 hours of tennis
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PostSubject: Re: KevinAlvy's Training Log   Fri Jul 08, 2016 7:06 pm

Tng Bench
Warmups
360 10x3


Chinups
1x15


Pulldowns
4x10


This was was my last Smolov Jr workout for this meso. Working sets took ~45 mins and up until this point were all under 30. Good finish
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PostSubject: Re: KevinAlvy's Training Log   Sat Jul 09, 2016 7:16 pm

Deficit Deadlift
Warmups
545x3


SSB Squat
Warmups
340x3


RH
90 4x10


Shrugs
4 pps 3x15


Hamstring Curls
4x10



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PostSubject: Re: KevinAlvy's Training Log   Sun Jul 10, 2016 5:42 pm

Tng Bench
Warmups
425x1 first PR in 2 years


Pulldowns
Warmups
Stack x10


Tire Flips



Did 10 rounds and nearly died
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