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Perseverance, Inc.

FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#25
Power Friday

Solid day in the gym. Got 515 again at the top end on deads, but also did some solid work on the progressions sets and got up to 475 without the belt.

Very happy with the deads today.

Also did some excellent work on the leg press, getting 10 plates per side (1,020 lbs including sled weight) for 8 reps.

teh d34dZ

Chalk Only:

135 x 10
225 x 6
275 x 6
315 x 6
365 x 6
405 x 5 <-- vid of this set uploading
435 x 3
455 x 1
475 x 1

Belt & Chalk Only:

495 x 1
515 x 1

455 x 2
455 x 2
455 x 2


405 x 3 - ok, done; hands = destroyed



Leg Press

(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)

All reps on all sets slow, controlled, and right to the backstop.

300 x 12
390 x 12
480 x 12
570 x 12
660 x 10
750 x 10
840 x 10
930 x 8

1,020 x 8

And out of time.

Trained all 5 days this week so no lifting this weekend.

Happy Friday, kids. :D

-=FLEX=-
 
macgyver

macgyver

TID Board Of Directors
Nov 24, 2011
1,364
613
#27
Nice job....good to see the strength is coming back!
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#28
Nice job....good to see the strength is coming back!
Thanks man. Not as quickly as I would like on certain exercises, but it's nice to be moving some big boy weight on the stuff that I can.
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#29
Chest & Biceps

Good start to the week. Nothing spectacular to report, but some meagre improvement over last week.

Life Fitness Pec Flye

115 x 15
130 x 15
145 x 15

Incline Barbell Press

135 x 12
135 x 12

155 x 10
165 x 8
175 x 6
185 x 6
195 x 5
205 x 3
215 x 1
215 x 1
215 x 1
205 x 3
185 x 5

Flat Dumbbell Press

90 x 6
90 x 6

100 x 5
100 x 5
100 x 4
100 x 5
100 x 5

Barbell Curls

95 x 8

105 x 6
105 x 6
105 x 6
105 x 6
105 x 6

Reverse Preacher Bench Dumbbell Curls

35 x 6
35 x 6
35 x 6
35 x 6
35 x 6

That's it. Squats tomorrow. :)

-=FLEX=-
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#30
Squaterday

Pretty good day in the squat rack and a solid workout all around. Got up to 455 for a single and a triple at 405.

Repped the whole stack plus a 10 lb plate on leg curls and added 20lbs to calf raises.

Walked out of the gym like a boss. :)

ATG Powerpause Squats

Raw

135 x 8
185 x 6
225 x 6
275 x 6 (+1)
295 x 6 (+1)
315 x 5 (+2)
345 x 3
365 x 3
385 x 1

Belt & Knee Wraps

405 x 1
435 x 1
455 x 1 (+20lbs)
405 x 3 (+20lbs)


LifeFitness Prone Leg Curls

210 x 6
210 x 6
210 x 6
210 x 6
210 x 6

^^^ Whole stack + 10lbs

200 x 6
185 x 8
170 x 8

LifeFitness Standing Calf Raise

370 x 12

370 x 10
370 x 10
370 x 10
370 x 10
370 x 10
370 x 10

And out of time. Back & Traps tomorrow.

-=FLEX=-
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#31
Back & Traps

Back day continues to be a solid day for me. Very happy with this one. Lots of work and some meagre progress.

Close Grip Pulldowns

160 x 10

220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6

Freemotion Lift Single Arm Cable Shrugs

150 x 12

170 x 12
170 x 12
170 x 12
170 x 12
170 x 12

Seated Close Grip Cable Rows

260 x 8 - whole stack :)

Lashed a 25lb plate to the front of the stack and kept going:

285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6

Chest Supported T-Bar Rows

135 x 8
160 x 6

180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6

LifeFitness Standing Calf Machine Shrugs

350 x 12
350 x 12
350 x 12
350 x 12
350 x 12

Wide Grip Pulldowns - Behind Head

140 x 8
140 x 8
140 x 8
140 x 8
140 x 8

That's it. :)

Delts & Triceps tomorrow.

-=FLEX=-
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#33
I need a steak and a nap just reading that!!!! Solid commitment bro!!
That would have been a nice post-workout plan for sure.

Instead I opted for a quick bedroom cardio session with Mrs. FLEX then a protein shake in the car on the way to work... :)
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#34
Delts & Triceps

Good session today. The progress is slow, but it's progress. :)

LifeFitness Rear Delt Machine

115 x 15
115 x 15
130 x 12


Seated Barbell Press - Behind Head

95 x 12

115 x 10
135 x 8
155 x 5
165 x 2
170 x 1
175 x 1

155 x 4
160 x 2
155 x 3

135 x 6
135 x 6


Seated Dumbbell Press

70 x 5
70 x 6

75 x 5
75 x 5
75 x 5
75 x 5

Tricep Pressdowns

190 x 10 - whole stack :D

Lashed a 10lb plate on:

200 x 8
200 x 8
200 x 8
200 x 7
200 x 7
200 x 7

LifeFitness Seated Tricep Press

210 x 10

230 x 8
230 x 8
230 x 8
230 x 8
230 x 8

That's it.

Deadlifts tomorrow. :)

-=FLEX=-
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#35
Power Friday

Deads were a mixed bag today. Progression sets were just fine, and I was happy to get 6 reps at 405 on my way up, and locked out 515 again. But I somehow managed to tweak something in my right forearm. Lots of pain after that set, so no attempt at 525 today after all, and the backoff sets were teh suck. Could barely hold onto the bar. Did what I could though.

Had some beastly fun (sort of) on the leg press, getting 10 plates (1,020 lbs including sled weight) per side for 3 sets of 6 reps.

teh d34dZ

Chalk Only:

135 x 10
225 x 6
275 x 6
315 x 6
365 x 6
405 x 6 <--- :)
435 x 3
455 x 1

Belt & Chalk Only:

475 x 1
495 x 1
515 x 1

455 x 1
455 x 1
455 x 1

405 x 3


Leg Press

(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)

All reps on all sets slow, controlled, and right to the backstop.

390 x 12
480 x 12
570 x 10
660 x 10
750 x 10
840 x 10
930 x 8

1,020 x 6
1,020 x 6
1,020 x 6

And out of time.

Trained all 5 days this week so no lifting this weekend.

Happy Friday, kids. :D

-=FLEX=-
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#36
OK start to the week. Incline barbell presses were not bad. Struggled with the hundos on dumbbell presses.

Right forearm still sore, so I bailed on the barbell curls and swapped in cable curls instead so I wouldn't aggravate it further.

Life Fitness Pec Flye

115 x 15
115 x 15
115 x 15

Incline Barbell Press

135 x 12
135 x 12

155 x 10
165 x 8
175 x 7
185 x 6
195 x 5

205 x 3
205 x 3
205 x 3

185 x 5
185 x 5
185 x 5

Flat Dumbbell Press

90 x 6

100 x 4
100 x 4
100 x 4
100 x 4
100 x 4

80 x 8
80 x 8

Single Arm Cable Curls

40 x 8
40 x 8
40 x 8
40 x 8
40 x 8
40 x 8

That's it. Squats tomorrow. :)

-=FLEX=-
 
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