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Permalink Reply by Logan on January 6, 2009 at 8:56am

Jan 5th results

Deadlift worked up to 3x3 @ 405lbs
Front Squats 3x8 @ 185
Pullthru's 3x10 @ 160
Ab roller 3x10 ( from knees )

Finished off with some good stretches and Foam Rolled my back

All in all it was a good workout. Hit all the numbers I set out to hit. The Ab roller was KILLER !! My goal with this is to be able to do all sets from my feet.

Cardio today.

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Permalink Reply by Logan on January 6, 2009 at 9:05am

Todays Food ( Non Training day )

Meal 1
Egg Whites392 g.

Eggs Whole96 g.

Cheddar Cheese48 g.

Meal 2
Chicken290 g.

Fish Oil pill5 g.

California Shelled Almonds26 g.

Meal 3
Lean Ground Beef 95%273 g.

Broccoli114 g.

Cheddar Cheese31 g.

Meal 4
Chicken282 g.

Asparagus184 g.

Olive Oil4.8 tsp

Meal 5
Tuna 266 g.

Cucumbers44 g.

Onions36 g.

Red Pepper36 g.

Hellmans Real Mayonnaise1.9 tbsp.

Meal 6
Whey Isolate74 g.

California Shelled Almonds38 g.


Total Calories = 3172

Protein (419g) = 1676
Carbs (32g) =128
Fat (152g) = 1368

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Permalink Reply by Logan on January 12, 2009 at 9:30pm

Jan 7th
ME upper

45x10
45x10
95x8
135x6
185x3
225x2
245x1
285x1
305x1
315x3x3

Hammer strength db flat bench press 5x10
Low Cable Rows 3x10
DB Curls 3x10

Had to rush to get this done , shower up and went to the city

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Permalink Reply by Logan on January 12, 2009 at 9:31pm

Jan 9th

Quick workout today

DE(lower)

Reverse Band Speed Squats 8x2 ( 285lbs )
Good Mornings 2x6 225lbs
Leg Press 2x10 5 plates per side
Lat Pulley Ab Crunch 3x12

In and out within 30 mins

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Permalink Reply by Logan on January 12, 2009 at 9:31pm

Jan 12th

DE(upper)

Decline band press 5x5@185 plus green bands
Incline press 3x8@225
Decline rack press 3x10@305
Upright rows 4x10@50
Pullups 2x10

Hard workout for a dynamic day! Diet has been poor ( not eating enough) back to work tonight so it will be strick

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Permalink Reply by Logan on January 14, 2009 at 8:42pm

Jan 14th

Made it in to train some heavy squats with Mike as a spotter , Thanks !

Worked up to 405 with no gear.

Suit on
455 x 1
500 x 1 (knee wraps)
550 x 1
600 x 1

Lock outs
655 x 3
700 x 4
755 x 2

This took 1.5hrs so I didn't have any time to work on the rest of stuff. Oh well I'm happy with these numbers.

I tried to take a video of the 600 ( for dept ) but it was on still frame and not video

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Permalink Reply by Logan on January 21, 2009 at 10:01am

Jan 16th

ME (upper)

Once again no F'n shirt!

Decline 3x3@315
Flat hammer db press 5x10@75
Upright rows 4x12@95 (different grips)
Cable rows 4x10@160
Bb curls

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Permalink Reply by Logan on January 24, 2009 at 9:20am

Band work

Face Pulls
Tri pull downs
Band presses
SHoulder presses

each done 4x12 with two sets with purple bands ( light ) and two with green bands ( medium ).

Also put in another order for some mini's and heavy bands.

Monday I am going a bit out of order and doing some heavy Bench work with shirt. Scheduale has worked out great with another guy and that's hard to do. So changing up ME lower and ME upper is not a huge deal.

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Permalink Reply by Logan on January 24, 2009 at 9:22am

Picked up Leigh Peele's FLT package for $100 CAD and let me tell you it is well worth every dollar. So many books and even an audio book along with tons of extra's . If you can spare the extra money and love to learn about fat loss this is the package for you.

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Permalink Reply by Logan on January 27, 2009 at 9:12pm

Jan 27

Bench

Worked up to 315 x1 Raw

Put on the shirt

385 x1
405 x1
455 x1
495 (3x1)

Wasn't able to touch any of them to my chest , still need to work the shirt in big time. It's hard to do when I seem to only put it on once a month.

Hammer grip db presses
4x10 with 80's

Dips
2x10

Tricep pulldowns
4x20

Pushups
1x10

Ab roller
2x10 from knees

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