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Old 12-16-2010, 02:53 AM   #176
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Re: Weasel45 Log

12/15
Phase 1 week 1
Alternating Db bench
2x5x75
5x80
5x75
Supersetted with
4x5 chins

Feet elevated pushups
3x10
Supersetted with
Seated cable row
10x150
2x10x160

Dumbell hammer curl
8x35
2x8x37.5
Supersetted with
Crossover reverse fly
3x8x35
Bar rollout
3x8
Walking spyderman with overhead reach
3x5 side

Ab wheel rollout
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Old 12-16-2010, 06:28 PM   #177
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Re: Weasel45 Log

12/16
Phase 1 week 1
Elevated Deadlifts
Had them on 35s
5x385
5x395
2x5x405

Some old guy, probably 70 or so saw me deadlifting and started talking to me. He said he was the WR holder in some fed with a 733 dead at 165. Says he is the president of that fed, forget what his name is but he said he would email some info. Helped me with my dead, said bar was starting to far away and to put my feet closer together

Wall anke mobility
3x8 each side

Walking lung
4x6 x65 each side
Quadraped chin tucks
3x5

Natural GHR
3x4 Mainly negatives
Side bridge wall slides
3x5 each side
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Old 12-19-2010, 12:48 AM   #178
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Re: Weasel45 Log

12/17
Phase 1 week 1
3 rounds with 2min rest each round
12 jump squats
6 in place hiedens
4 t pushups each side
10 front squats x bar
10 push press x bar
5 reverse overhead lunge x bar
One leg prone bridge 15 sec each side
12/19
Close grip bench
3x205
3x210
3x215
2x5x210
Supersetted with
Chins
5x3
Incline Db bench
3x6x70
Supersetted with
Chest supported row
10x90
2x10x80

Prone bride march 10 each side
Supersetted with Db lying external rotation
3x10x10lbs each side.

Last edited by Weasel45; 12-19-2010 at 12:52 AM. Reason: Should be 2x3 for cg bench at 210
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Old 12-21-2010, 01:21 PM   #179
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Re: Weasel45 Log

12/20
Phase 1 week 2
Frontsquats
4x3x225
Scapular wall slides
3x8

Speed deads
6x2x275 every minute

Revers DB Lunge from deficit
3x8x65lbs
Higher deficit then last time.
Palof press iso holds
2x3x10 sec +50 lbs
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Old 12-23-2010, 12:09 AM   #180
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Re: Weasel45 Log

12/21
Phase 1week2
10x100yd dash

12/22
Alt Db bench
5x80
3x5x85
Super setterd with
Chins
4x5
Feet elevated pushups
3x10
Supersetted with
Probated cable row
2x10x160
10x170

Hammer curl
3x8x40
Cable reverse fly
10x40
Ab rollout
3x8
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Old 12-23-2010, 06:59 AM   #181
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Re: Weasel45 Log

How do you like the show and go program so far? and how is the wrist?
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Old 12-23-2010, 05:33 PM   #182
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Re: Weasel45 Log

Busto- Wrist is about same. still no range of motion. Program is OK. There is barely any back squats in it so we'll see how that goes

Phase 1 week 2
12/23

Elevated Deadlifts
Had them on 35s
4x5x405
Wall anke mobility
3x8 each side

Walking lung
3x6 x65 each side
God these are hard
Quadraped chin tucks
3x5

Natural GHR
1x6Mainly negatives
1x1 felt a twinge in my knee so stopped

Side bridge wall slides
3x10 each side
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Old 12-24-2010, 09:21 PM   #183
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Re: Weasel45 Log

Close grip bench
5x3x215
Pullups
4x3+5
1x3+10
incline Db bench
3x6x75
Chest supported row
3x10x85
Lying Db external rotations
3x10x10
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Old 12-28-2010, 01:42 PM   #184
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Re: Weasel45 Log

12/27
Phase 1 week 3
Got like 2 hours of sleep night before so I felt terrible
FS
5x3x230
I really suck at these
Speed deadlift
6x2x300 every minute
Reverse lunge from deficit
3x8x70
Palof press Iso Hold
3x3x10sec w/ 55lbs
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Old 12-29-2010, 06:34 PM   #185
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Re: Weasel45 Log

12/28

Phase 1week3
10x100yd dash

12/29
Alt Db bench
5x90
4x5x85
Super setted with
Chins
5x5
Feet elevated pushups
3x10
Supersetted with
Probated cable row
10x160
2x10x170

Hammer curl
3x8x40
Cable reverse fly
3x10x45
Ab rollout
2x8
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Old 12-31-2010, 12:08 AM   #186
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Re: Weasel45 Log

12/30
Phase 1 week 3
Deadlifts elevated on 35s
2x5x415
3x5x405
Walking lunges
3x6x70 each side
Natural ghr
1x6. Knee felt messed up so stopped
Wall sldes
2x10 each side
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Old 01-03-2011, 02:46 PM   #187
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Re: Weasel45 Log

1/1

Phase 1 week 3
Hungover as hell. Felt terrible and weak
CG Bench
3x220 Barely got it up
5x3x215
Supersetted w/ pullups
1x3x5lbs
5x3 bodyweight
Incline DB Bench
4x75 wtf
2x6x70
Super setted with
Chest supported rows
3x10x87.5
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Old 01-04-2011, 02:13 AM   #188
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Re: Weasel45 Log

Phase 1 week 4
Fs
3x235
2x3x240
Speed dl
4x2x325 on minute
Reverse elevated lunge
3x8x70
Palos press iso hold
3x3x10 sec. +55lbs
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Old 01-05-2011, 06:14 PM   #189
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Re: Weasel45 Log

Phase 1 week 4
1/4
10x100 yd dash
1/5
Alt DB Press
couldnt find 90s so tried 95
4x95
found 90s
2x90 almost fell off the bench prob tired from almost failing 4th rep
2x5x85
Super setted w/
chins
2x5
5xbw+10

Feet eleveated pushup
3x10
supersetted w/
cable row
2x10x180
1x10x170

Hammer curl
3x8x45
Super setted with
revers cable fly
2x10x45
1x5x45
Had to hurry out of the gym so didnt rest long enough btwn sets. was supposed to do ab wheel rollouts, might do them at home later
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Old 01-06-2011, 06:49 PM   #190
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Re: Weasel45 Log

1/6
Phase 1 week 4
Deadlifts elevated on 35s
4x5x415
F doing anything after doing this many deadlifts. Rest of workout sucked
Walking lunges
3x6x70 each side
ghr on a GHR type machin that was at like 45 degree angle. Not sure what it was but all the lat pulldowns were being used
3x6 +25
Wall sldes
3x10 each side
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Old 01-07-2011, 05:32 PM   #191
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Re: Weasel45 Log

1/7
Phase 1 week 4
3 rounds with 2min rest each round
12 jump squats
6 in place hiedens
4 t pushups each side
10 front squats x bar
10 push press x bar
5 reverse overhead lunge x bar
One leg prone bridge 15 sec each side
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Old 01-08-2011, 08:16 PM   #192
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Re: Weasel45 Log

1/8
Cg bench
3x3x220
Supersetted with
Pullups
2x3 10lbs
1x3 15lbs

Incline Db bench
1x6x75
2x6x80
Supersetted with
Chest supported row
3x10x92.5
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Old 01-11-2011, 12:48 PM   #193
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Re: Weasel45 Log

1/10
Phase 2 week 1

Sumo Deadlift
Ive never done these before. My hands were scraping the hell out of my upper leg on the way up. Is that normal. Also, there was no knurling where my hands were.

2x425
2x445
2x4x405

Reverse lunge w/ bar in front squat position
5x6x135

yoga plex
4x4 each side

1 leg db rdl
1x8x45lb
2x8x50lb

Split stance cable lift
2x8x65 each side
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Old 01-11-2011, 10:45 PM   #194
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Re: Weasel45 Log

1/11
200 yd dash x 6
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Old 01-12-2011, 12:43 PM   #195
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Re: Weasel45 Log

1/12
Incline bench
2x185
2x195
2x4x175

Neutral grip DB Bench
70x8
75x8
80x8

Towell grip pullups
4,3,3
These suck. Grip failed on all of them

1 arm cable row
10x100 each
2x10x120 each

1 leg elevated pushup
3x5xeach

supine no money w/ band
2x3x10 sec hold
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Old 01-13-2011, 01:07 PM   #196
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Re: Weasel45 Log

1/13
Front box squats
6x2x150
Snatch grip rack pulls
6x405
2x6x415
First time using straps, tore up my wrists
DB Lunges
3x8x75 each side
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Old 01-19-2011, 01:18 PM   #197
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Re: Weasel45 Log

1/15
Speed Bench
6x2x135
Chest supported row
4x6
db push press
3x6x65
t pushup
3x6 side
seated row
3x10x180
ab rollout

1/17
Sumo deadlift
1xfx445
1xfx445
1xfx435 wtf. this pissed me off so i just stopped workout here and decided to stop show and go

1/18
Bench
2x5x205
1x9x205
pullups
7x4
db incline
3x7x75
bb row
3x5x185
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Old 01-19-2011, 05:09 PM   #198
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Re: Weasel45 Log

1/19
Squat
2x5x295
9x295
Not bad since i havent back squatted in 5 weeks
GM
5x185
2x5x195
Negative GHR
2x3
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Old 01-21-2011, 06:03 PM   #199
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Re: Weasel45 Log

1/21
Bench
2x5x210
8x210

Press
3x5x115

pullups
bunch of doubles and triples at +22.5

DB Row
1x20x120 Each side
Used straps, made it a ton easier
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Old 01-26-2011, 01:35 PM   #200
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Re: Weasel45 Log

Couldnt squat or deadlift cause I hurt my hip getting in a fight in hockey. fml

1/24
bench
2x5x215
6x215
pullups
6x4
incline db bench
9x75
8x75
7x75
Shrugs
up to
5x455

1/26

Stayed home from work yesterday sick so felt kind of week today
Squat
3x5x300
Good morning
3x5x205
Tired so left
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