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  • farmerson12
    replied
    Originally posted by AlphaBrass01 View Post
    Yeah, I tried 385 after my first 365, but it didn't work out. I'm making sure to keep my form in check, and I wish I would just be able to knock out 405 again, but I'm happy with slow growth. It's sorta what I'm pushing for.
    Fast results=fake results. Slow growth is good. Im in the same position you are

    Leave a comment:


  • AlphaBrass01
    replied
    Yeah, I tried 385 after my first 365, but it didn't work out. I'm making sure to keep my form in check, and I wish I would just be able to knock out 405 again, but I'm happy with slow growth. It's sorta what I'm pushing for.

    Leave a comment:


  • AlphaBrass01
    replied
    Deadlift: 8x135; 6x185; 6x225; 5x275; 3x315; 1x365; 1x365; 3x315; 6x225
    Alternating Standing Dumbbell Hammer Curl: 10x40; 10x40; 10x45; 10x45
    Upright Row: 10x95; 10x95; 10x95; 10x105
    Standing Overhead Dumbbell Tricep Extension: 6x75; 6x75; 6x75; 6x75
    Standing Calf Press: 20x285; 20x285; 20x285; 20x300
    Elliptical: 2.66 miles in 10 minutes

    Leave a comment:


  • AlphaBrass01
    replied
    Stepmill: 55 stories in 10 minutes
    Arc Trainer: 0.69 miles in 10 minutes
    Free Motion Weighted Crunch: 15x145; 15x145; 15x150; 15x150
    Elliptical: 2.42 miles in 10 minutes
    Stationary Bike: 7.57 miles in 20 minutes

    Happy Friday!

    Leave a comment:


  • AlphaBrass01
    replied
    Incline Bench Press: 37x95; 29x95; 26x95
    EZ Bar Pushdown: 8x95; 8x95; 8x95; 8x95
    Lat Pull: 10x170; 10x170; 10x170; 10x170
    Seated Dumbbell Shoulder Press: 12x45; 12x45; 12x45
    EZ Bar Curl: 10x65; 10x65; 10x65; 10x65
    Dumbbell Shrug: 12x90; 12x90; 12x90
    Elliptical: 2.56 miles in 10 minutes

    I honestly added a couple of reps to most of this, but don't remember what it was. Everything felt stronger than last week, but I didn't feel ready to push weight up yet. A couple of these will be going up next time, methinks.

    Leave a comment:


  • AlphaBrass01
    replied
    Endurance stuff the day after legs feels horrible while doing it, but it really seems to help my legs stretch out and recover. It sounds backwards, but I get over the leg day DOMS a lot more quickly like this.

    Stepmill: 55 stories in 10 minutes
    Arc Trainer: 0.69 miles in 10 minutes
    Free Motion Weighted Crunch: 15x145; 15x145; 15x150; 15x150
    Elliptical: 2.45 miles in 10 minutes
    Stationary Bike: 7.68 miles in 20 minutes

    Leave a comment:


  • AlphaBrass01
    replied
    To contrast yesterday, this workout felt great!

    Squat: 12x45; 8x135; 8x185; 6x225; 5x275; 5x275; 5x315; 5x315; 3x375; 4x375
    Bulgarian Split Squat (back leg elevated, holding dumbbells): 12x60; 12x65; 12x65; 12x65
    Lying Leg Curl: 8x140; 8x150; 8x150; 8x150
    Plate Pinch Grip: 3 timed sets to failure holding one 45 pound plate
    Standing Calf Press: 20x285; 20x285; 20x285; 20x300
    Elliptical: 2.58 miles in 10 minutes

    Squats felt strong!

    Leave a comment:


  • AlphaBrass01
    replied
    Bench Press: 12x45; 8x95; 8x135; 8x185; 6x205; 6x225; 4x245; 4x245
    Incline Dumbbell Press: 8x70; 8x70; 8x70; 8x70
    T-Bar Row: 12x135; 12x135; 12x135; 12x135
    Rear Delt Fly Machine: 15x85; 15x85; 15x85
    Preacher Curl: 10x75; 10x75; 10x80; 10x80
    Elliptical: 2.56 miles in 10 minutes

    This workout felt horrible, even though it doesn't look that bad by the numbers. The timing was all off, through nobody's fault but my own. When I got out of the car to walk into the gym, I got my bag and left my keys on the backseat...then proceeded to close and lock the door. So...twenty minutes later, I had finally reached someone at AAA to get them headed my way. When they got there, that was another fifteen minutes of timing thrown off. Oh well - I guess it happens when you do something stupid.

    Leave a comment:


  • AlphaBrass01
    replied
    Deadlift: 8x135; 6x185; 6x225; 5x275; 3x315; 1x335; 1x365; 3x315; 6x225
    Alternating Standing Dumbbell Hammer Curl: 10x40; 10x40; 10x45; 10x45
    Upright Row: 10x95; 10x95; 10x95; 10x105
    Standing Overhead Dumbbell Tricep Extension: 6x70; 6x70; 6x75; 6x75
    Standing Calf Press: 20x285; 20x285; 20x285; 20x300
    Elliptical: 2.58 miles in 10 minutes

    Another tired-feeling morning, but I think the session went well.

    Overall, I think things are going pretty well. I'm pleased with my progress, especially using what I see as my two most important measuring sticks - the way I look and the way I feel.

    Leave a comment:


  • bull.dogz
    replied
    Originally posted by AlphaBrass01 View Post
    Stepmill: 55 stories in 10 minutes
    Arc Trainer: 0.69 miles in 10 minutes
    Free Motion Weighted Crunch: 15x145; 15x145; 15x150; 15x150
    Elliptical: 2.39 miles in 10 minutes
    Stationary Bike: 7.60 miles in 20 minutes

    Happy Friday!

    P.S.: I've decided that businesses should institute nap policies...not related to my training, I know, but I'm just sayin'...
    I agree!!!!!

    Leave a comment:


  • AlphaBrass01
    replied
    Stepmill: 55 stories in 10 minutes
    Arc Trainer: 0.69 miles in 10 minutes
    Free Motion Weighted Crunch: 15x145; 15x145; 15x150; 15x150
    Elliptical: 2.39 miles in 10 minutes
    Stationary Bike: 7.60 miles in 20 minutes

    Happy Friday!

    P.S.: I've decided that businesses should institute nap policies...not related to my training, I know, but I'm just sayin'...

    Leave a comment:


  • AlphaBrass01
    replied
    Incline Bench Press: 37x95; 28x95; 26x95
    EZ Bar Pushdown: 8x95; 8x95; 8x95; 8x95
    Lat Pull: 10x170; 10x170; 10x170; 10x170
    Seated Dumbbell Shoulder Press: 12x45; 12x45; 12x45
    EZ Bar Curl: 10x65; 10x65; 10x65; 10x65
    Dumbbell Shrug: 12x90; 12x90; 12x90
    Elliptical: 2.53 miles in 10 minutes

    I was tired this morning. I struggled through this one. The good news is that the lat pulls, shrugs, and curls felt A LOT stronger at the end of the sets. I'm interested to see where those go next time.

    Leave a comment:


  • AlphaBrass01
    replied
    Stepmill: 55 stories in 10 minutes
    Arc Trainer: 0.69 miles in 10 minutes
    Free Motion Weighted Crunch: 15x145; 15x145; 15x145; 15x150
    Elliptical: 2.36 miles in 10 minutes
    Stationary Bike: 7.57 miles in 20 minutes

    Leave a comment:


  • AlphaBrass01
    replied
    Squat: 12x45; 8x135; 8x185; 6x225; 5x275; 5x275; 5x315; 5x315; 3x375; 3x375
    Bulgarian Split Squat (back leg elevated, holding dumbbells): 12x60; 12x60; 12x65; 12x65
    Lying Leg Curl: 8x140; 8x140; 8x150; 8x150
    Plate Pinch Grip: 3 timed sets to failure holding one 45 pound plate
    Standing Calf Press: 20x285; 20x285; 20x285; 20x300
    Elliptical: 2.61 miles in 10 minutes

    The plate holds are pretty tough after doing the Bulgarian squats. Four sets of holding those dumbbells will work your grip, too!

    Leave a comment:


  • AlphaBrass01
    replied
    Bench Press: 12x45; 8x95; 8x135; 8x185; 6x205; 6x225; 3x245; 4x245
    Incline Dumbbell Press: 8x70; 8x70; 8x70; 8x70
    T-Bar Row: 12x135; 12x135; 12x135; 12x135
    Rear Delt Fly Machine: 15x85; 15x85; 15x85
    Preacher Curl: 10x75; 10x75; 10x75; 10x80
    Elliptical: 2.52 miles in 10 minutes

    Leave a comment:

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