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 GFou's Training Log

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Keosawa
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Keosawa

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Age : 32

GFou's Training Log - Page 12 Empty
PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeWed Jun 26, 2013 9:18 pm

Elvis has left the building.
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KevinAlvy
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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeWed Jul 10, 2013 12:39 pm

Broceidon wrote:
Dear GFou, it has been more than a month since your last lift.

pls respond

Fixed*

this log is completely up to date
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KevinAlvy
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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeThu Aug 08, 2013 9:48 pm

pls respawn
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GFou
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GFou

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeTue Aug 20, 2013 11:03 pm

WHAT UPPP BTCHESSSSS?!?!?!

Yea, sorry I haven't been posting on here but I decided I'm going to start back up again.

My lifts have been kind of poverty lately so I'm trying to get back into it.

I hit a PR early this summer and I was at a body weight of 258, i was feeling like shit and decided it was time this 4 year bulk came to an end. I'm sitting around 244 right now and am having thoughts about going down to 220.

Anyways, here was today's workout:

Squats:
bar warmup
135x8
225x5
275x5
315x3
345, 3x3

Good Mornings
135, 2x10

Single Leg Leg-Press
1 pps x 10
2 pps x 10
3 pps x 10

abs, 20 mins on stationary bike lolwat

Cliffs
fat person wasn't working out and not posting on his log
fat person is attempting to cut
fat person had a poverty squat workout
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Chris Anderson
Anabolic Furnace
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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeTue Aug 20, 2013 11:12 pm

GFou wrote:
I'm sitting around 244 right now and am having thoughts about going down to 220.
Truthfully, do it. Let's be honest here--the higher weight classes are extremely competitive and your numbers aren't enough to compete at a high level. Drop some weight, acquire aesthetics, and build the base back up all the while. That way, you should even have room to grow and gain a bit of the weight back, if need be. Your relative strength will be at an all time high, and if you do it right, your absolute strength will be higher as well.

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Solum per exitum.
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Quadfather
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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeTue Aug 20, 2013 11:17 pm

GFou wrote:
I was at a body weight of 258, i was feeling like shit and decided it was time this 4 year bulk came to an end. I'm sitting around 244 right now and am having thoughts about going down to 220.
GFou's Training Log - Page 12 Tumblr_mqbdxhu5yh1stovwyo1_400

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Another 45 please...
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KevinAlvy
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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeWed Aug 21, 2013 7:53 am

Pics at 258


pls
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GFou
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GFou

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeWed Aug 21, 2013 10:57 pm

Seated military press

warmups
135, 3x5

DB Shoulder press
35x10
50x10
65x6

delt raises

Hate doing seated military press but all of the two power racks at xsport were taken, didn't go heavier than 135 because I didn't have a spotter.

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GFou
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GFou

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeThu Aug 22, 2013 9:48 pm

Deadlift
135, 2x8
225x5
315x3
365x3
405x1
455x1
495x1
525x1

Sumo deadlifts
225, 2x8

T bar rows
45x10
70x10
90, 2x10

face pulls, ab pulldowns, shrugs

Deadlift is surprisingly feeling really good, I'm going to have to get some chalk for those shitty xsport bars, 525 slipped right at the lockout

Morning weight: 245
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Seth
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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeThu Aug 22, 2013 9:52 pm

YEE YEE! George is back!
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KevinAlvy
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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeFri Aug 23, 2013 8:35 am

Seth wrote:
YEE YEE! George is back!
I've had one person call me to tell me they had a Gregory spotting, another texted

It's real
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Chris Anderson
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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeFri Aug 23, 2013 1:50 pm

At the CRWC?

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Solum per exitum.
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KevinAlvy
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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeFri Aug 23, 2013 2:53 pm

Illinois
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Keosawa
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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeFri Aug 23, 2013 3:14 pm

OP comes back to training and pulls 525? Say it ain't so.
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Chris Anderson
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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeFri Aug 23, 2013 3:22 pm

KevinAlvy wrote:
Illinois Nazi Germany
FTFY

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i lift things up and put them down

Solum per exitum.
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GFou
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GFou

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeSat Aug 24, 2013 1:20 pm

KevinAlvy wrote:
Seth wrote:
YEE YEE! George is back!
I've had one person call me to tell me they had a Gregory spotting, another texted

It's real
LOL who?
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GFou
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GFou

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeSat Aug 24, 2013 1:29 pm

Friday 8/24

Front Squats
bar warmup
95x8
135, 2x6
165x3
185x3
205x1
225x1
245x1

Paused Narrow Stance Squats
135x10
185x10

Cardio

Morning weight: 242.8



Saturday 8/25

Bench
bar warmup
95x8
135x8
165x5
185x5
205x3
210, 3x3

DB Flat Bench
60x10
75x8
85x4

tricep stuff

Notes: There is no doubt bench has suffered the most from my time off...
Morning weight: 241.8
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GFou
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GFou

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeSat Aug 24, 2013 1:30 pm

KKeough wrote:
OP comes back to training and pulls 525? Say it ain't so.
I've been back for about a month or so I just haven't been logging my workouts
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KevinAlvy
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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeSat Aug 24, 2013 9:51 pm

Stay the course OP
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GFou
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GFou

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeSun Aug 25, 2013 8:22 pm

Cleans

bar warmup
95x8
135, 2x5
165x5
185x3
225x2

overhead squats with bar, 2x10

Also went for bike ride this morning lol....probably around 8 miles
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Seth
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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeSun Aug 25, 2013 8:25 pm

I dig the cleans.. I'm trying to learn how to do them right now as well.
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GFou
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GFou

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeSun Aug 25, 2013 9:58 pm

Seth wrote:
I dig the cleans.. I'm trying to learn how to do them right now as well.
Ya, best way to get better is repetition. I'm not sure how much they help with powerlifting but I like doing them for speed/explosiveness in general.
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Seth
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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeSun Aug 25, 2013 10:02 pm

Yeah I'm trying to just start light and kind of build my way up as I get the hang of it. I agree, I don't know that the lift itself has a whole lot of carryover. I'm doing it more for the explosiveness factor, if nothing else to build my upper back a little better.
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GFou
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GFou

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeMon Aug 26, 2013 9:00 pm

Today was an upper back/bis/tris day...pretty much getting in accessory work that I wasn't able to this past week.

Kroc Rows
65x10
85x10
105x10

Pullups...could barely do 5 in a row after the rows

JM Press
bar warmup
95x10
115x10
135x6

Dips, Hammer Curls, tricep pulldowns

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GFou
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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 12 Icon_minitimeTue Aug 27, 2013 8:20 pm

Squat

bar warmup
135x8
225x5
315x3
365, 3x3

Lunges
95, 2x8 these were more difficult than the squats (srs)

GHR, abs

morning weight: 241.4

I was recording my last set of squats and of course i ran out of memory as soon as I walked it out...videos to be back soon though

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