eljefe training log.

Discussion in 'Training Logs' started by eljefedetonto, Mar 7, 2011.

  1. eljefedetonto

    eljefedetonto OT Supporter

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    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    135x8
    155x8

    overhead press
    80x8
    80x8
    90x4

    lateral raises
    25x10
    25x10
    25x8

    lever fly
    120x10
    135x10
    150x10

    ezbar skullcrushers
    70x10
    70x10
    70x10

    squats
    135x8
    185x8
    225x5

    RDLs
    135x8
    165x8
    185x8

    seated calf press
    160x10
    160x10
    185x10

    and two sessions of steady state cardio this week
     
  2. eljefedetonto

    eljefedetonto OT Supporter

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  3. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    205x8
    225x8

    RDLs
    135x8
    185x8
    205x8

    seated calf press
    160x10
    185x10
    180x10

    weighted planks
    45x60sec

    side bends
    80x10
    80x10
     
  4. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    sumo deads
    135x8
    185x8
    225x8
    245x8

    bb rows
    135x8
    165x8
    185x8

    7x7x7
    60lbs

    t-bar lever rows
    70x8
    80x8
    90x8

    overhead press
    75x8
    85x8
    95x5

    lateral raises
    25x10
    25x10
    25x6

    lever fly
    120x10
    135x10
    150x10

    tricep extensions
    85x8
    100x8
    115x5
     
  5. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8
    245x8

    RDLs
    135x8
    185x8
    225x8

    seated calf press
    160x10
    185x10
    185x10

    weighted planks
    45x75sec
     
  6. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    overhead press
    65x8
    85x8
    105x8

    lateral raises
    25x10
    25x10
    25x10

    lever fly
    105x10
    120x10
    135x10
    150x10

    tricep extensions
    60x10
    80x10
    100x10
     
  7. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    sumo deads
    135x10
    185x8
    225x8
    275x8
    315x2

    bb rows
    135x8
    165x8
    185x8

    normal grip pullups
    10
    8
    5

    db curl
    35x8
    30x6

    squats
    135x8
    185x8
    225x8
    245x8

    RDLs
    135x8
    165x8
    185x8

    seated calf press
    140x10
    185x10
    185x10
     
  8. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    sumo deads
    135x8
    185x8
    225x8
    275x8

    bb rows
    135x8
    165x8
    185x8

    pullups
    10
    6
    6

    pullup negative
    1

    farmers carry
    70lbs
    70lbs

    7x7x7
    70lbs

    t-bar lever rows
    70x8
    80x8
    90x8
     
  9. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    lever fly
    115x10
    130x10
    145x8
    145x5

    cable tricep extensions
    120x10
    130x10
    140x10

    lateral raises
    25x10
    25x10
    25x8

    overhead press
    75x8
    95x8
    105x7
     
  10. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Messages:
    51,371
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    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8
    245x8

    RDLs
    135x8
    185x8
    205x8

    seated calf press
    140x10
    160x10
    160x10

    weighted planks
    45x60sec

    side bends
    80x10
    80x10
     
  11. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    47:00 cardio
     
  12. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Messages:
    51,371
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    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x4

    RDLs
    135x8
    155x8
    155x8

    seated calf press
    100x10
    125x10
    170x10
     
  13. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    deads
    135x8
    185x8
    225x8

    bb rows
    135x8
    155x8
    165x8

    close grip pullups
    10
    8
    6

    pullup negative
    1
     
  14. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Messages:
    51,371
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    Location:
    STL, MO/AAR, DK
    squats
    135x8
    155x8
    165x8

    RDLs
    135x8
    155x8
    165x8

    seated calf press
    135x10
    160x10
    160x10

    planks
    60sec
    45sec
     
  15. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    135x8
    135x8

    db fly
    42.5x8
    42.5x8
    42.5x8

    lateral raises
    12.5x10

    overhead press
    60x8
    60x8
    60x8

    ezbar skullcrushers
    60x8
    60x8
    60x8

    cable fly
    33.5x8
    33.5x8
    33.5x8

    fuck man I missed chest so much over the past few months, my clavicle osteolysis from march is finally healing over
     
  16. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Messages:
    51,371
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    Location:
    STL, MO/AAR, DK
    sumo deads
    135x8
    185x8
    185x8

    bb rows
    135x8
    155x8
    165x8

    close grip pullups
    5
    4
    3

    t-bar lever rows
    100x8
    100x8
    100x8
     
  17. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,371
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    Location:
    STL, MO/AAR, DK
    squats
    135x8
    155x8
    165x8

    RDLs
    95x8
    115x8
    115x8

    seated calf press
    125x10
    150x10
    150x10

    22:00 cardio
     
  18. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Messages:
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    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    135x8
    135x8

    fly machine
    135x8
    135x8
    135x8

    lever tricep extensions
    80x8
    80x8
    80x8

    overhead press
    65x8
    85x7
    65x8

    close grip bench
    95x8
    95x7
     

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