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IGX "...overflowing with foulmouthed ignorance."
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PostPosted: Tue Dec 09, 2014 11:48 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
SQUATS

5 x (185, 230, 280, 300, 350, 395)
13x255
Jumping Squats x20


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PostPosted: Thu Dec 11, 2014 10:17 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
Bench Day
Did Week 2 workout instead of Week 1 workout by mistake.
Bench
5 x (135, 155, 185, 215)
3 x (255, 280)
10 x 225
Facepulls x50
Tricep Pressdowns x60


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PostPosted: Fri Dec 12, 2014 9:30 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
Speed Pulls (160lbs resistance)
2 x (135, 135, 225, 225, 275, 275, 315, 315, 365, 365)

Banded Bicep Curls
Good Mornings


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PostPosted: Tue Dec 16, 2014 12:18 am 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
Standing Press
5 x (85, 105, 125, 145, 165)
4 x 185

GHR's: 3x8
Dips 3x10

Facepulls x 60
Tricep Pressdowns x 60


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PostPosted: Wed Dec 17, 2014 10:52 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
Today is rest day

From Yesterday:
SQuATs

5 x (185, 230, 280)
3 x (320, 370, 420)
15x255


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PostPosted: Mon Dec 22, 2014 11:15 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
From Thursday
Bench:
5 x (125, 155, 185, 205, 230, 265)

Pressdowns: x 65

Trap Bar Shrugs: 10 x (135, 185, 185, 185)

Pull-ups: 6x5


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PostPosted: Mon Dec 22, 2014 11:17 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
Deadlifts
5 x (135, 225, 315, 405(MG)) From Deficit and OHG
3x455 MG from Deficit
3x505 Stop and Go, no belt (PR)


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PostPosted: Tue Dec 23, 2014 11:27 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
Standing SHoulder Press
5x(80,100,125)
5x155
3x175
3x195

Supersetted with 5 WGPU's between each set for a total of 30

Triceps Pressdowns x 85
Band Pull aparts x 180


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PostPosted: Mon Dec 29, 2014 11:28 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
Squat Day
5x (185, 230, 285, 340, 395, 445, 475)
10x255


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PostPosted: Fri Jan 02, 2015 6:23 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
From Tuesday: Bench Day

5x(135, 155, 185, 230)
3x265
1x295

Floor Press:
10x135
2x10x185

Trap Bar Rows
10x135
2x10x185

Trap Bar Shrugs
10x135
2x10x185


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PostPosted: Fri Jan 02, 2015 6:25 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
From Wednesday:Accessory Day
Farmers Walk
Planks
Tricep Press
Facepulls
GHR's
Pushups
Reverse Hypers
Bicep Curls
Pull Aparts


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PostPosted: Mon Jan 05, 2015 7:05 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
From Friday: Deadlift
Banded Speed Pulls:
2x2x135
2x2x225
2x2x315
2x2x365

Block Pulls:
5x135
5x225
5x315
5x365
2x415
2x455
2x2x495

GHR's 3x10


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PostPosted: Tue Jan 06, 2015 12:39 am 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
From Today: Press
5x(85,105,135,145,165,180)
WGPU's 6x5
Pullaparts x50
Tricep Pressdowns x44
Dips x35


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PostPosted: Tue Jan 06, 2015 11:03 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
Squat 5x(195,235,285,315,355,405)


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PostPosted: Mon Jan 12, 2015 6:13 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
From Thursday
Bench Press
5x(125,155,195,205,235,265) then 6x235
Pull-ups: 6x5
Pushups: 2x20
Pullaparts


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PostPosted: Mon Jan 12, 2015 9:44 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
Deadlifts
5x(135,225,315) OHG while standing on a 45 plate
3x405 MG while standing on a 45
1x475
1x545
1x575
1x600 (Failed! First attempt ever at 600 and hope to get it at Deadlift only comp on Jan 31)


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PostPosted: Tue Jan 13, 2015 11:56 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
Shoulder Press
5x(85,105,135,)
3x(155,175)
2x205


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PostPosted: Fri Jan 23, 2015 9:42 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
1/15
Squat
5x185,235,285
3x325,375
1x425


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PostPosted: Fri Jan 23, 2015 9:43 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
1/20
Speed Pulls with Bands
2x135,225,275,315,365,
1x405
Block Pulls 3x225,275,315,365,405


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PostPosted: Fri Jan 23, 2015 9:44 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
1/21
Front Squats
5x95,135,185
3x225,275
1x315, 365(PR)
Shrugs
10x135,225,225
Banded Bicep curls


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PostPosted: Fri Jan 23, 2015 9:45 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
1/23
KB Swings 10x70, 4x10x82
Good Mornings 8x115, 4x8x155
Trap Bar Shrugs 5x10x225


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PostPosted: Tue Feb 03, 2015 12:04 am 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
Deload last week with a couple of massages mixed in. Had a deadlift only contest on Saturday

Pulled 235kg, 247.5, 260kg (572lbs) for third place in the 275 category. First place pulled 700, second pulled 610 then me at 572 which came up fast. I think I could have pulled 585-590.


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PostPosted: Tue Feb 03, 2015 12:06 am 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
Press
5x(85,105,125,145,165)
3x185
3x5x145
Pull-ups 5x5
Dips x8,10,10
Tricep Pressdowns x20,15


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PostPosted: Thu Feb 05, 2015 11:59 pm 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
From Wed

Squat Day
5x(175,225,265)
3x(315,365,405)
1x455
1x505 FAILED


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PostPosted: Fri Feb 06, 2015 12:01 am 
Offline
Gunny

Joined: Thu Dec 22, 2011 2:28 am
Posts: 724
Location: Spokanada
Bench Day
5x(115,145,175)
3x(200,230,260)
3x5x200
Tricep Pressdowns
Pull Aparts
Banded Bicep Curls
Pull-ups 5x5


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