| | GFou's Training Log |  |
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+8Logan Joseph DieselWeasel Seth babyeater Chris Anderson Keosawa KevinAlvy Nathan Poage 12 posters |
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| Author | Message |
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GFou
Class II
Posts : 398
Join date : 2011-11-02
|  Subject: Re: GFou's Training Log  Thu Dec 20, 2012 4:32 pm | |
| Thursday - Recovery Day
Squat
warm ups
285, 2x5
Military Press
warm ups
155, 2x5
DB Shoulder Press
40x10
55x10
65x10
Front Raises | |
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GFou
Class II
Posts : 398
Join date : 2011-11-02
| | Subject: Re: GFou's Training Log Thu Dec 20, 2012 6:21 pm | |
| Updated Workout Plan
Monday - Upper Back
Tuesday - Volume
Squat 5x5
Leg Press/Lunges
Abs
Wednesday - Volume
Bench 5x5
DB Press/Triceps/Pec Flys
Thursday -Recovery/Speed
Squat 2x5
Military Press
Friday - OFF
Saturday - Intensity
Squat (3-5 reps)
Bench (3-5 reps)
Deadlift/Deficit/Block Pulls
Sunday - OFF | |
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GFou
Class II
Posts : 398
Join date : 2011-11-02
| | Subject: Re: GFou's Training Log Sat Dec 22, 2012 4:50 pm | |
| Saturday- Texas Method Intensity @ B & W
Squat
warm ups
415x5
Bench
warm ups
245x5
Actual Reverse Hypers
50, 3x10
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GFou
Class II
Posts : 398
Join date : 2011-11-02
| | Subject: Re: GFou's Training Log Mon Dec 24, 2012 5:28 pm | |
| Monday
Squat
warm ups
386, 5x5
Good Mornings
95, 2x10
135x10
Pullups, Facepulls
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GFou
Class II
Posts : 398
Join date : 2011-11-02
| | Subject: Re: GFou's Training Log Wed Dec 26, 2012 6:40 pm | |
| Wednesday Texas Method Volume Bench
Bench Press
warm ups
222, 5x5
DB Bench
65x10
75x10
tricep pulldowns, biceptors, pec flys | |
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GFou
Class II
Posts : 398
Join date : 2011-11-02
| | Subject: Re: GFou's Training Log Thu Dec 27, 2012 4:40 pm | |
| Thursday Texas Method Speed/Recovery
Squats
warm ups
315, 2x5
Military Press
warm ups
165x5
165x4
Face Pulls, Pullups | |
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GFou
Class II
Posts : 398
Join date : 2011-11-02
| | Subject: Re: GFou's Training Log Sat Dec 29, 2012 5:29 pm | |
| Saturday - Intensity
Squat
warm ups
405x3
Bench
warm ups
250x4
Deadlift
warm ups
495x4
Notes: Something felt off with squats so I didn't wanna mess with it Video to come. | |
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GFou
Class II
Posts : 398
Join date : 2011-11-02
| | Subject: Re: GFou's Training Log Sun Dec 30, 2012 2:46 pm | |
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babyeater
Class II
Posts : 421
Join date : 2012-07-22
Age : 37
| | Subject: Re: GFou's Training Log Sun Dec 30, 2012 3:35 pm | |
| This video is the sh*t. Good job, George. | |
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Nathan Poage
Master
Posts : 1912
Join date : 2011-10-31
Age : 32
| | Subject: Re: GFou's Training Log Mon Dec 31, 2012 1:35 am | |
| I'll never look at George the same way again knowing he listens to Die Antwoord. | |
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Logan Joseph
Ghost Dawg
Posts : 224
Join date : 2011-10-30
| | Subject: Re: GFou's Training Log Mon Dec 31, 2012 2:15 am | |
| Yeah, I picked the song. It was basically a fok julle naiiers to the whole Iowa City cru from the c
Chicagoans | |
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Chris Anderson
Anabolic Furnace
Posts : 3023
Join date : 2011-11-02
Age : 31
Location : The City of Iowa
| | Subject: Re: GFou's Training Log Tue Jan 01, 2013 10:39 am | |
| - Nathan Poage wrote:
- I'll never look at George the same way again knowing he listens to Die Antwoord.
George listens to Die Antwoord. Jamie Lewis listens to Die Antwoord. Jamie Lewis did a gay porno. George did a gay porno. | |
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GFou
Class II
Posts : 398
Join date : 2011-11-02
| | Subject: Re: GFou's Training Log Tue Jan 01, 2013 5:08 pm | |
| Ha, I've never heard of that band in my life. Anyways...
I think I pulled something around my inner thigh area on recovery squats last week so I'm gonna hold off on TM 5x5 until it feels better. I worked up to one set of the workset weight I would have done.
Squats
bar warm up
137x5
227x3
317x5
357x5
392x5
BB Rows
barx10
95, 2x10
135,2x10
Abs | |
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GFou
Class II
Posts : 398
Join date : 2011-11-02
| | Subject: Re: GFou's Training Log Wed Jan 02, 2013 4:53 pm | |
| Wednesday - TM Volume Bench
Bench Press
bar warmup
135x8
185x3
227, 5x5
Incline Bench Press
135x8
185x5
235x1
Tricep Pulldowns, Pec Flys | |
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Nathan Poage
Master
Posts : 1912
Join date : 2011-10-31
Age : 32
| | Subject: Re: GFou's Training Log Wed Jan 02, 2013 4:59 pm | |
| Not to shame you or Kevin, but everybody else is smoking PRs this week. | |
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GFou
Class II
Posts : 398
Join date : 2011-11-02
| | Subject: Re: GFou's Training Log Wed Jan 09, 2013 11:15 pm | |
| Wednesday - TM Volume Bench
Bench Press
warm ups
231, 5x5
Dips, Pec Flys | |
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Nathan Poage
Master
Posts : 1912
Join date : 2011-10-31
Age : 32
| | Subject: Re: GFou's Training Log Fri Jan 11, 2013 5:09 pm | |
| thx 4 da motivation  | |
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GFou
Class II
Posts : 398
Join date : 2011-11-02
| | Subject: Re: GFou's Training Log Sat Jan 12, 2013 11:34 pm | |
| - Nathan Poage wrote:
- thx 4 da motivation
FUARRRKKKKK. | |
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GFou
Class II
Posts : 398
Join date : 2011-11-02
| | Subject: Re: GFou's Training Log Sat Jan 12, 2013 11:36 pm | |
| Saturday
Bench Press
warm ups
251x4
Deadlift
warm ups
405x3
495x1
530x1
Face Pulls
20 min on cardio bike | |
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Seth
Class I
Posts : 752
Join date : 2012-07-31
| | Subject: Re: GFou's Training Log Sun Jan 13, 2013 12:37 am | |
| - GFou wrote:
- Saturday
20 min on cardio bike traitor. | |
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GFou
Class II
Posts : 398
Join date : 2011-11-02
| | Subject: Re: GFou's Training Log Sun Jan 13, 2013 2:24 am | |
| my new nickname around here is becoming F squared...which stands for fat f*ck, I think it's time to cut | |
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Nathan Poage
Master
Posts : 1912
Join date : 2011-10-31
Age : 32
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Nathan Poage
Master
Posts : 1912
Join date : 2011-10-31
Age : 32
| | Subject: Re: GFou's Training Log Sun Jan 13, 2013 10:26 pm | |
| Do you want the club records at 308 or not? | |
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KevinAlvy
Elite
Posts : 2446
Join date : 2011-10-30
| | Subject: Re: GFou's Training Log Mon Jan 14, 2013 3:11 pm | |
| - Nathan Poage wrote:
- Do you want the club records at 308 or not?
lold | |
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GFou
Class II
Posts : 398
Join date : 2011-11-02
| | Subject: Re: GFou's Training Log Sun Jan 27, 2013 4:00 pm | |
| Workout from yesterday
Saturday
Bench Press
warm ups
250x3
Incline DB Press
75, 2x10
Dips
bodyweight, 3x8
biceps, triceps
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