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  1. #5171
    RichMahogany's Avatar
    RichMahogany is online now Senior Member
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    Quote Originally Posted by JCavin View Post
    4 rounds of:
    - 1 minute dumbbell thrusters
    - 1 minute rest
    - 1 minute of pushups
    - 1 minute rest
    - 1 minute dumbbell deadlift
    - 1 minute rest
    How do you do the dumbbell deadlifts?

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    slog's Avatar
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    2 hours surfing with my 9 yr old His older brother was playing footie so there was a spare board
    and I couldn't resist Good times.....

  3. #5173
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    I have been walking from 10.30am till 5pm yesterday and today.
    I also have been dancing for at least 2 hours of the last two days...

    I think I got exercise enough
    My story, My thought....

    It's all about trying to stay healthy!!!!

    Calories? Aren't that those little creatures that live in my closet and shrink my clothes at night?
    AN EARTH WARRIOR!!!!

  4. #5174
    slog's Avatar
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    Weights based on SS programme

    Squat 3x5 @ 120kg
    Press 3X5 @ 67.5kg Bit of "push press" going on here, hoping my 0.5kg micro plates come soon....
    Pullups 3X8
    Deadlift 1x 170kg

    Each exercise had a few progressive warmup sets. I know pullups should be last, but I find it too
    easy to sack them if i've been blitzed by DL's. I used to do 3 main sets of DLs, but would often end up
    missing a whole session later in the week. Does't seem to affect progress though, so hey ho.......

  5. #5175
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    Quote Originally Posted by slog View Post
    Weights based on SS programme

    Squat 3x5 @ 120kg
    Press 3X5 @ 67.5kg Bit of "push press" going on here, hoping my 0.5kg micro plates come soon....
    Pullups 3X8
    Deadlift 1x 170kg

    Each exercise had a few progressive warmup sets. I know pullups should be last, but I find it too
    easy to sack them if i've been blitzed by DL's. I used to do 3 main sets of DLs, but would often end up
    missing a whole session later in the week. Does't seem to affect progress though, so hey ho.......
    You only did 1 rep of deadlift? The SS program (or programme) calls for 1 set of 5.

  6. #5176
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    trap bar "squat" 205
    bodyweight 203

    whoopee
    A milestone.
    A pathetic one but a milestone.

    Take off 40 pounds of blubber and add it to the bar and I'd be at 1.5 bw without being stronger.

  7. #5177
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    200 Calories of Cardio to Warm Up
    5 sets of Squats
    5 sets of Hanging Curls
    5 Sets of Overhead Press

    Coach Football tonight (not looking forward to it)

  8. #5178
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    Squats (3 x 5 x 315), Press (3 x 5 x 150), Power Cleans (5 x 3 x 145), some kind of weighted chin-ups (not there yet, gonna be pretty much smoked by then).

    edited: 3 sets of 3 chin-ups with +90 lbs. And that's at the end of my workout. Not sure how these got so much stronger in the several weeks that I haven't trained them seriously, but I'm not complaining. Take that, Neckhammer.
    Last edited by RichMahogany; 10-21-2013 at 04:32 PM.

  9. #5179
    slog's Avatar
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    Twas indeed 1x5x170kg on the DL.

  10. #5180
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    Quote Originally Posted by RichMahogany View Post
    Squats (3 x 5 x 315), Press (3 x 5 x 150), Power Cleans (5 x 3 x 145), some kind of weighted chin-ups (not there yet, gonna be pretty much smoked by then).

    edited: 3 sets of 3 chin-ups with +90 lbs. And that's at the end of my workout. Not sure how these got so much stronger in the several weeks that I haven't trained them seriously, but I'm not complaining. Take that, Neckhammer.
    Hahah...Been a while since I've posted since I was basically doing some different stuff for a while (higher rep stuff with pre-exhaust).... But I'm coming back home!

    I consider my home base workout to be lots of weighted chins, weighted dips, and deadlifts all done real heavy (3-6 rep range I like)..... throw a couple other things in, but those are my big three. Anyway, did some drop sets without rest with no real rest time between exercises. My first time doing this in about 2 months was as follow:

    Weighted chins drop sets: 90lbs x 2.9 reps (lol...cant call it three... I was a nipple hair away from getting there), 45lbs x 4, BW x 4

    Weighted dips: 90lbs x 5, 45lbs x 4, BW x 5

    One arm rows: 60 x 8 each side (super slow)

    Shoulder press and Leg press machines for same deal with dropsets, but weights don't matter since it was machine work to failure.

    This was a killer workout with no breaks and all the dropset work. I actually thought I would puke. Sat on the bench for 10 minutes after the leg press....tried to walk to the locker room and my damn left leg gave out and I had to sit up against the wall for 10 more minutes hyperventilating and legs still quivering. All of those drop sets may have been a little bit much, but I was on vacation last week and didn't work out at all so I was really looking for an intense session.
    Last edited by Neckhammer; 10-22-2013 at 03:01 PM.

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