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Post by aarsen on Mar 2, 2016 21:29:34 GMT -5
03/02/16 - 4:00 PM Level 10
Press
45X10 88X8
132X5 137X5 145X5
Incline dumbbell bench press - slight pauses on shoulders
55X8
70X5 80X5 85X5 90X5 @ <8
Incline dumbbell flys
20X12 25X12 30X12 30X12
MDBX
60X12
100X12 100X12 100X12 - + 5 next workout
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Post by JK-ice on Mar 4, 2016 21:37:24 GMT -5
Hey, meant to ask before, what is the MDBX?
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Post by aarsen on Mar 5, 2016 20:38:53 GMT -5
Hey, meant to ask before, what is the MDBX? seated triceps dumbbell extensions done really deep.
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Post by aarsen on Mar 5, 2016 20:43:48 GMT -5
03/05/16 - 2:30 PM Canada games
Squat
45X12 95X10 135X8 185X5 225X3
272X2 272X2 272X2 272X2 272X2 272X2
Deadlift - bare feet, hook grip, no belt
132X5 220X3 308X2
345X5 365X5 390X5
Chins
0X6 0X6 0X2 (chest ups) 0X5 (chest ups) @ 9 0X6
Machine rows
100X5 150X5 190X5 210X5
Strict curls
30X10 60X8
93X5 93X5 93X5 (last rep NO GOOD)
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Post by aarsen on Mar 7, 2016 20:42:12 GMT -5
03/07/16 - 3:30 PM Level 10
Floor Press
45X40 95X15 135X10 185X5 220X3
240X3 255X3 270X3
Incline bench Press - super close grip
45X20 95X8 135X5 185X3
225X3 235X3 @ 8-8.5
Dumbbell flys
20X12
35X12 35X12 35X12
MDBX
60X12
105X12 105X12 105X12
ok workout, the incline bench felt a lot worse than it did last time. different incline bench, different bar, different plates. could be any of those things or just me.
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Post by aarsen on Mar 9, 2016 1:36:41 GMT -5
03/08/16 - 4:40 PM Level 10
Squat
45X12 95X10 135X8 185X5 225X3
270X2 270X2 270X2 270X2 270X2 270X2
Stretching
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Post by aarsen on Mar 9, 2016 22:08:51 GMT -5
03/09/16 - 4:30 Level 10
Squat
45X12 88X10 132X8 176X5 220X3
270X2 270X2 270X2 270X2 270X2 270X2
Front Squat
132X5 176X3 220X1
230X3 245X3 260X3
Deficit Deadlift - stiff leg
132X5 220X3
308X3 328X3 352X3 362X3
Chins
0X5 25X3 50X3 60X3
Rows
132X5 176X3 198X3 220X3
Strict Curls
20X10 60X8
95X3 95X3 95X3 95X3 95X3
Stretching
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Post by aarsen on Mar 10, 2016 21:11:14 GMT -5
03/10/16 - 5:00 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3
270X2 270X2 270X2 270X2 270X2 270X2
Stretching
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Post by aarsen on Mar 12, 2016 19:13:57 GMT -5
03/12/16 - 9:00 AM Level 10
Press
45X12 88X6 132X3
135X3 145X3 155X3
Incline Dumbbell bench
55X8
70X3 75X3 80X3 85X3 90X3 95X3 100X3 @ 8
MDBX
60X12
105X12 105X12 105X12
Incline dumbbell flys
20X12
30X12 30X12 30X12
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Post by aarsen on Mar 14, 2016 9:17:53 GMT -5
03/13/16 - 5:00 PM Karen rec center
Squat
45X12 95X10 135X8 185X5 225X3
275X2 275X2 275X2 275X2 275X2 275X2
Stretching
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Post by aarsen on Mar 14, 2016 21:51:05 GMT -5
03/15/16 - 4:50 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3
270X2 270X2 270X2 270X2 270X2 270X2
Deadlift - bare feet, no belt, hook grip
132X5 220X3 308X2 352X1
370X3 390X3 415X3
Romanian deadlift
176X3 220X3 264X3 274X3
chins X 5 chest ups X 3 Muscle ups X 3 muscle ups X 3 (a little momentum on these)
T bar rows
25X8 50X5 75X3 100X3 125X3 150X3
Strict Curls
20X10 70X5
100X3 100X3 100X3 100X3 100X3
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Post by Ryan on Mar 15, 2016 8:04:45 GMT -5
That's a lot of work there brother. I'd probably weigh in a little lighter after a session like that! Lol
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Post by aarsen on Mar 16, 2016 9:37:24 GMT -5
03/15/16 - 4:50 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3
270X2 270X2 270X2 270X2 270X2 270X2
Stretching
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Post by aarsen on Mar 16, 2016 22:50:25 GMT -5
03/16/16 - 6:30 PM Level 10
Floor Press
45X40 95X15 135X10 185X5
225X5 255X3 285X3
Incline Bench press - super close grip
45X15 95X8 135X5 185X3
225X1 245X1 265X1 @ 9.5
Pec Deck
105X12 145X12 145X12
MDBX
60X12
105X12 105X12 105X12
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Post by aarsen on Mar 18, 2016 9:26:50 GMT -5
03/17/16 - 4:50 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3
270X2 270X2 270X2 270X2 270X2 270X2
Stretching
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Post by aarsen on Mar 19, 2016 20:18:08 GMT -5
03/18/16 - 4:30 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3
270X2 270X2 270X2 270X2 270X2 270X2
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Post by aarsen on Mar 19, 2016 20:25:54 GMT -5
03/19/16 - 4:30 PM Delbrook rec center
Squat
45X12 88X10 132X8 176X5 220X3
270X2 270X2 270X2 270X2 270X2 270X2
Front Squat
132X5 176X3
220X5 245X3 275X3
Stiff leg deadlift - deficit
132X5 220X3 308X1 328X1 348X1 372X1 382X1
Chins
0X5 25X3 50X1 75X1 100X1
stretching
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Post by aarsen on Mar 20, 2016 22:23:02 GMT -5
03/20/16 - 6:00 PM Karen Magnessin
Squat
45X12 95X10 135X8 185X5 225X3
275X2 275X2 275X2 275X2 275X2 275X2
Barbell rows
135X5 185X3 225X1 245X1 265XF
Strict Curls
20X12 70X8
105X3 105X3 105X3
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Post by aarsen on Mar 22, 2016 9:33:00 GMT -5
03/21/16 - 6:00 AM Level 10
Press
45X10 88X6
132X5 145X3 161X3
Incline bench press - normal grip
45X12 95X8 135X5 185X3
225X1 245X1 265X1 @ 9
Incline dumbbell bench press
55X8
70X8 75X8 75X8
cable flys
10X12 20X12 25X12 25X12
MDBX
60X12
105X12 105X12 105X12
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Post by aarsen on Mar 24, 2016 9:18:27 GMT -5
03/22/16 - 4:30 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3
270X2 270X2 270X2 270X2 270X2 270X2
Stretching
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Post by aarsen on Mar 24, 2016 9:32:39 GMT -5
03/23/16 - 5:00 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3
270X2 270X2 270X2 270X2 270X2 270X2
Deadlift - hook grip, beltless, bare feet
132X5 220X3 308X2
352X5 392X3 440X3 BELTLESS PR, HOOKGRIP PR
Romanian Deadlift
132X5 176X3
220X1 240X1 264X1 284X1 308X1 328X1
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Post by aarsen on Mar 25, 2016 21:29:30 GMT -5
03/25/16 - 11:30 AM Level 10
Squat
45X12 95X10 135X8 185X5 225X3
274X2 274X2 274X2 274X2 274X2 274X2
Chins
X6 X3 (chest ups) X3 (muscle ups) failed 4th X8
Strict curls
20X12 70X8
110X2 110X2 110X2 110X2 110X2
De load till next Wednesday now
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Post by aarsen on Mar 28, 2016 21:06:08 GMT -5
03/28/16 - 4:30 PM Level 10
Floor Press
45X40 88X20 132X10 176X5 220X3
235X5 250X5 265X5
Delbrook rec center
Close grip incline bench press
45X20 88X10 132X5 176X3
206X5 206X5 206X5 206X5 206X5
Incline dumbbell bench
55X8
75X8 75X8 75X8 75X8 75X8
Pec Deck
70X12
130X12 130X12 130X12
MDBX
65X12
110X12 110X12 110X12
doing a small strict curl completion this Saturday and it's wilks based so I will be doing a practice cut. if it doesn't work it's not a big deal cause it's a strict curl comp.
morning weight = 88kg
drank about 5-6L of water today
Evening weight = 89.5kg
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Post by aarsen on Mar 29, 2016 19:36:50 GMT -5
03/29/16 - 4:30 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3
280X2 280X2 280X2 280X2 280X2 280X2
Stretching
morning weight = 87kg evening weight = 88kg
drank about 4-5L of water today
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Post by aarsen on Mar 30, 2016 21:38:27 GMT -5
03/30/16 - 4:30 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3
280X2 280X2 280X2 280X2 280X2 280X2
Front Squat
132X5 176X3 220X1
225X5 240X5 255X5
Deficit Stiff Leg Deadlift
132X5 220X3
305X5 305X5 305X5 305X5 305X5
Chins
0X5
35X5 35X5 35X5 35X5 35X5
Machine rows - t bar
100X5 140X5 180X5 200X5 @ 8
Strict Curl
20X12 70X5
115X1 115X1 115X1
Moring weight - 87.3kg evening weight - 88.5kg
drank another 4-5 L of water today
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