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 GFou's Training Log

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AuthorMessage
GFou
Class II
Class II
GFou

Posts : 398
Join date : 2011-11-02

GFou's Training Log - Page 13 Empty
PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeWed Aug 28, 2013 10:13 pm

Military Press
bar warmup
95x8
135x3
155x1
175x1
115x10

DB Shoulder Press
60x10
70x10
80x6?

Shoulder Press Free weight machine thingyyy
45 per side x 10
70 per side x 10
90 per side x 8

delts lolwat

Is it just me or are delt exercises the most pointless thing ever....let me know what you think?

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Seth
Class I
Class I


Posts : 752
Join date : 2012-07-31

GFou's Training Log - Page 13 Empty
PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeWed Aug 28, 2013 10:16 pm

Obviously they are the key to being jacked and tan..

Also, any certain programming you're following right now or just doing what you feel?
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GFou
Class II
Class II
GFou

Posts : 398
Join date : 2011-11-02

GFou's Training Log - Page 13 Empty
PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeWed Aug 28, 2013 10:34 pm

Seth wrote:
Obviously they are the key to being jacked and tan..

Also, any certain programming you're following right now or just doing what you feel?
yes, well jacked and tan is the goal...obviously

As far as squat and bench go I'm trying to do 3x3 and just increase it every week...since I'm still getting back on track.

I'm also going to start running Coan/Phillipi deadlift program starting tomorrow.
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KevinAlvy
Elite
Elite
KevinAlvy

Posts : 2446
Join date : 2011-10-30

GFou's Training Log - Page 13 Empty
PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeWed Aug 28, 2013 10:36 pm

GFou wrote:

Is it just me or are delt exercises the most pointless thing ever....let me know what you think?
GFou's Training Log - Page 13 64053_467045983332421_1322805638_n

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Chris Anderson
Anabolic Furnace
Anabolic Furnace
Chris Anderson

Posts : 3023
Join date : 2011-11-02
Age : 26
Location : The City of Iowa

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeWed Aug 28, 2013 10:44 pm

I just put heavy objects over my head in various fashions to work my delts. It has worked for me.

_________________
i lift things up and put them down

Solum per exitum.
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GFou
Class II
Class II
GFou

Posts : 398
Join date : 2011-11-02

GFou's Training Log - Page 13 Empty
PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeWed Aug 28, 2013 10:55 pm

KevinAlvy wrote:
GFou wrote:

Is it just me or are delt exercises the most pointless thing ever....let me know what you think?
GFou's Training Log - Page 13 64053_467045983332421_1322805638_n

Im going to message him on facebook and ask for his delt routine
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KevinAlvy
Elite
Elite
KevinAlvy

Posts : 2446
Join date : 2011-10-30

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeWed Aug 28, 2013 10:57 pm

They're sickening

Honestly though, they are pretty out of proportion, could be synthol
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Chris Anderson
Anabolic Furnace
Anabolic Furnace
Chris Anderson

Posts : 3023
Join date : 2011-11-02
Age : 26
Location : The City of Iowa

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeWed Aug 28, 2013 11:24 pm

wouldnotwinthearnold/10

_________________
i lift things up and put them down

Solum per exitum.
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GFou
Class II
Class II
GFou

Posts : 398
Join date : 2011-11-02

GFou's Training Log - Page 13 Empty
PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeThu Aug 29, 2013 10:38 pm

Deadlifts

Coan/Phillipi Week 1

430x2

340, 8x2 90 sec rest in between sets

275x8 sumo deadlift

165x8 pendlay rows

GHR

I decided to switch out the straight leg deadlifts with sumo deadlifts...i also didn't have time to get in the arched backed good mornings....for the program I put in 550 as my current 1 rep max with a goal of 570




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KevinAlvy
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Elite
KevinAlvy

Posts : 2446
Join date : 2011-10-30

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeThu Aug 29, 2013 10:54 pm

Is there a GHR at the X?
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Quadfather
Class I
Class I
Quadfather

Posts : 985
Join date : 2013-02-12
Age : 27
Location : Des Moines, IA

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeThu Aug 29, 2013 11:19 pm

I approve of the sumo pulling.. still waiting for the day you announce to anderson that you converted

_________________
Another 45 please...
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Chris Anderson
Anabolic Furnace
Anabolic Furnace
Chris Anderson

Posts : 3023
Join date : 2011-11-02
Age : 26
Location : The City of Iowa

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeThu Aug 29, 2013 11:21 pm

Sumo pullers are so deep in the closet, they're finding Christmas presents.

_________________
i lift things up and put them down

Solum per exitum.
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KevinAlvy
Elite
Elite
KevinAlvy

Posts : 2446
Join date : 2011-10-30

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeThu Aug 29, 2013 11:24 pm

Sumo pulling as assistance is acceptable
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GFou
Class II
Class II
GFou

Posts : 398
Join date : 2011-11-02

GFou's Training Log - Page 13 Empty
PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeFri Aug 30, 2013 12:04 am

KevinAlvy wrote:
Is there a GHR at the X?
Its more of just those back raises...not technically a GHR I guess
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GFou
Class II
Class II
GFou

Posts : 398
Join date : 2011-11-02

GFou's Training Log - Page 13 Empty
PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeFri Aug 30, 2013 11:07 pm

Front Squats w/ belt

bar warmup
95, 2x5
135, 2x5
165x5
185x5
205x5
225x5


abs, face pulls, shrugs, neck

It's crazy how much the belt helps with front squats compared to when I did them beltless last week...
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GFou
Class II
Class II
GFou

Posts : 398
Join date : 2011-11-02

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeSat Aug 31, 2013 2:00 pm

Bench

warm ups
221, 3x3

Narrow grip Bench Press

135x8
155x8

DB Bench

65x8
75x8
85x5

tricep pulldowns, biceps
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Keosawa
American-Record Holder
American-Record Holder
Keosawa

Posts : 3174
Join date : 2011-10-30
Age : 33

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeSat Aug 31, 2013 3:16 pm

GFou wrote:

Im going to message him on facebook and ask for his delt routine
Site injections.
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http://iowapowerlifting.com
GFou
Class II
Class II
GFou

Posts : 398
Join date : 2011-11-02

GFou's Training Log - Page 13 Empty
PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeMon Sep 02, 2013 3:59 pm

Squatz

bar wamrup
135x8
225x5
315x1
355x1
385, 3x3

Leg Press
2ppsx8
3ppsx8
4ppsx8
5ppsx8
6ppsx8

Lunges, Abs

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GFou
Class II
Class II
GFou

Posts : 398
Join date : 2011-11-02

GFou's Training Log - Page 13 Empty
PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeThu Sep 05, 2013 10:07 pm

Deadlifts

Coan/Phillipi Week 2

455x2
370, 8x2 90-120 sec rest in between sets

sumo deadlift
warmups
315x8 form got shaky at the end

pendlay rows
135x8
175x8
95x10

good mornings

135x8

abs, 30 min stationary bike

deadlifts were slow...xsport only has like two thin "deadlift bars" and today I got stuck with the thicker stiff bar w/ no chalk...it was terrible...speed would have been 10x better with the different bar and chalk. morning weight was around 241.5
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GFou
Class II
Class II
GFou

Posts : 398
Join date : 2011-11-02

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeFri Sep 06, 2013 7:43 pm

Speed squats...w/ oly shoes narrow stance

warm ups
315x6
245x10

calf raises, shrugz

Calf cramped up like a mofo...I'm probably over training (not srs)
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Keosawa
American-Record Holder
American-Record Holder
Keosawa

Posts : 3174
Join date : 2011-10-30
Age : 33

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeSat Sep 07, 2013 2:32 pm

KKeough wrote:
OP needs motivation to return to logging.

Bump for KevinAlvy.
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Keosawa
American-Record Holder
American-Record Holder
Keosawa

Posts : 3174
Join date : 2011-10-30
Age : 33

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeSat Sep 07, 2013 2:34 pm



GAME OVER 242

Your call-out is coming, G-Fou.
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GFou
Class II
Class II
GFou

Posts : 398
Join date : 2011-11-02

GFou's Training Log - Page 13 Empty
PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeSat Sep 07, 2013 3:28 pm

KKeough wrote:


GAME OVER 242

Your call-out is coming, G-Fou.
pfff 800 pound single ply is like squatting 225 raw...dirty cheaters
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GFou
Class II
Class II
GFou

Posts : 398
Join date : 2011-11-02

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeSat Sep 07, 2013 3:35 pm

Bench Press

bar warmup
95x8
135x8
175x8
200x7
165, 3x6 all paused

DB Flat Bench
65x8
75x8
85x5

Pec fly machine, tricep pulldowns

Came in today wanting to go for 200, 3x8. My conditioning on bench is absolutely terrible (barely got 7 reps on the first set), decided to back way down to 165 and do some paused reps. I need to sit down and make/find a program instead of just coming in and doing whatever the hell just pops into my head.
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KevinAlvy
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Elite
KevinAlvy

Posts : 2446
Join date : 2011-10-30

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PostSubject: Re: GFou's Training Log   GFou's Training Log - Page 13 Icon_minitimeSat Sep 07, 2013 3:41 pm

GFou wrote:

pfff 800 pound single ply is like squatting 225 raw...dirty cheaters
I've taught you well
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