grimstone has a workout

Discussion in 'Training Logs' started by grimstone, Oct 5, 2007.

  1. grimstone

    grimstone magic murda bag OT Supporter

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    grimstone has a 3x3 workout

    time for my first log here i go.
    short term goals sometime before 08 i hope
    squat 300x5 - got it
    bench 250x5 -got it
    -15lbs fat - failed

    long term
    10% body fat
    dunk again

    workout
    madcows 5x5
    http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
    diet
    cut diet
    http://www.cutdiet.com/
    cardio
    hiit 30sec light 30 sec hard intervals
    http://www.musclemedia.com/training/hiit_table.asp
    sup
    isopure zero carb
    creatine
    zma
    hot-rox extreme
    fish oil

    current weight 249lbs im a fatty

    3/28/08 - update
    weight 240
    squat 405x5
    deadlift 435x5

    Goals for 08
    500x1 squat
    525x5 deadlift
    315x5 bench

    10-15%bf

    goals for 2010
    current routine
    Powerlifting Basics--A Conventional Program by Sand Blaster
    http://www.ironaddicts.com/forums/showthread.php?t=3392
    squat 550
    deadlift 600
    bench315 if my should holds up
    press 225x5

    bf around 15% give or take
     
    Last edited: Mar 24, 2010
  2. grimstone

    grimstone magic murda bag OT Supporter

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    10/4/07

    squat
    130x5
    165x5
    195x5
    230x5
    260x5
    bench
    110x5i
    135x5
    160x5
    190x5
    215x5
    pendlay row
    85x5
    110x5
    130x5
    150x5
    170 x5
    cardio
    hiit 13min
    diet
    meal 1 isopure shake
    meal 2 ground turkey 1 cup broccli olive oil
    meal 3 tuna 1 cup brocclie 12 almonds
    meal 4 3eggbeaters, 2eggs, 1cup broccli, olive oil
    meal 5 isopure
    meal 6 isopure

    i got behind on my meals so im just drinking shakes since i forgot to make food
     
    Last edited: Oct 5, 2007
  3. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
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    Squat
    131x5

    163x5

    196x5

    196x5

    Incline bench
    110x5

    132x5

    154x5

    176x5

    deadlift
    163x5

    196x5

    229x5

    261x5
     
  4. grimstone

    grimstone magic murda bag OT Supporter

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    squat
    131x5 163x5 196x5 229x5 268x3 196x8

    bench
    107x5 134x5 160x5 187x5 219x3 160x8

    pendlay row
    86x5 107x5 128x5 150x5 175x3 128x8
     
  5. grimstone

    grimstone magic murda bag OT Supporter

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    squat 134x5 168x5 201x5 235x5 268x5
    bench
    110x5 137x5 165x5 192x5 219x5
    pendlay rowx5
    88x5 110x5 132x5 154x5 176x5
     
  6. grimstone

    grimstone magic murda bag OT Supporter

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    10/13/07
    squat
    134x5 168x5 201x5 201x5
    incline bench
    113x5 135x5 158x5 180x5
    deadlift
    168x5 201x5 235x5 268x5
     
  7. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
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    squat
    134x5 168x5 201x5 235x5 275x3 201x8
    bench
    110x5 137x5 165x5 192x5 225x3 165x8
    pendlay row
    88x5 110x5 132x5 154x5 180x3 132x8
    start hitting pr's every week after now
     
  8. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
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    squat
    138x5 172x5 206x5 241x5 275
    bench
    113x5 141x5 169x5 197x5 225x5
    pendlay row
    90x5 113x5 135x5 158x5 180x5
     
  9. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
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    squat
    138x5 172x5 206x5 206x5
    incline
    116x5 139x5 162x5 185x5
    deadlift
    172x5 206x5 241x5 275x5
     
  10. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
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    squat
    138x5 172x5 206x5 241x5 282x3 206x8
    bench
    113x5 141x5 169x5 197x5 231x3 169x8
    pendlay row
    90x5 113x5 135x5 158x5 185x3 135x8
     
  11. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
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    squat
    141x5 176x5 211x5 247x5 282x5
    bench
    115x5 144x5 173x5 202x5 231x5
    pendlay row
    92x5 115x5 138x5 161x5 185x5
     
  12. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
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    squat
    141x5 176x5 211x5 247x5 289x3 211x8
    bench
    115x5 144x5 173x5 202x5 236x3 173x8
    pendlay row
    92x5 115x5 138x5 161x5 189x3 138x8
     
  13. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
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    squat
    144x5 181x5 217x5 253x5 289x5
    bench
    118x5 148x5 177x5 207x5 236x5
    pendlay row
    95x5 118x5 142x5 165x5 189x5
     
  14. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
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    squat
    144x5 181x5 217x5 217x5
    incline bench
    121x5 146x5 170x5 194x5
    deadlift
    181x5 217x5 253x5 289x5
     
  15. grimstone

    grimstone magic murda bag OT Supporter

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    11/05/07
    squat
    144x5 181x5 217x5 253x5 296x5 217x8
    bench
    118x5 148x5 177x5 207x5 242x3 177x8
    pendlay row
    95x5 118x5 142x5 165x5 194x3 142x8
     
  16. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
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    11/08/07
    squat
    148x5 185x5 222x5 259x5 296x5
    bench
    121x5 151x5 182x5 212x5 242x5
    pendlay row
    97x5 121x5 145x5 170x5 194x5
     
  17. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
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    squat
    148x5 185x5 222x5 222x5
    incline
    125x5 149x5 174x5 199x5
    deadlift
    185x5 222x5 259x5 296x5
     
  18. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
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    squat
    148x5 185x5 222x5 259x5 304x3 222x8
    bench
    121x5 151x5 182x5 212x5 248x2 135x8
    pendlay row
    97x5 121x5 145x5 170x5 199x3 135x8

    first fail could not get last rep on bench 250 gonna try again next week. instead of going up in weight
     
  19. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
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    squat
    152x5 190x5 228x5 266x5 304x5 bench
    121x5 151x5 182x5 212x5 242x4 pendlay row
    99x5 124x5 149x5 174x5 199x5
    my bench failed again. still not sure if i should just try the week over next week or reset on bench
     
  20. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
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    squat
    150x5
    190x5
    225x5
    225x5
    incline bench
    130x5
    150x5
    180x5
    205x5
    deadlift
    190x5
    230x5
    265x5
    305x5
     
  21. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
    atx
    squat
    152x5 190x5 228x5 266x5 311x3 228x8
    bench
    121x5 151x5 182x5 212x5 248x3 182x8 pendlay row
    99x5 124x5 149x5 174x5 204x3 149x8
     
  22. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
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    11/21/07
    squat
    156x5 194x5 233x5 272x5 311x5
    bench
    124x5 155x5 186x5 217x5 248x5
    row
    102x5 127x5 153x5 178x5 204x5
    11/23/07
    squat
    156x5 194x5 233x5 233x5
    incline bench
    131x5 157x5 183x5 209x5
    deadlift
    194x5 233x5 272x5 311x5
     
  23. grimstone

    grimstone magic murda bag OT Supporter

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    squat
    156x5 194x5 233x5 272x5 319x3 233x8

    im backing off my bench and rows a month. adding overhead squats and presses on light day
     
  24. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
    atx
    squat
    165x5
    200x5
    240x5
    280x5
    320x5
    bench
    115x5
    145x5
    170x5
    205x5
    230x5
    pendlay row
    95x5
    120x5
    145x5
    165x5
    190x5
     
  25. grimstone

    grimstone magic murda bag OT Supporter

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    Location:
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    overhead squat
    45x5
    45x5 45x5
    65x5
    overhead press
    95x5
    95x5
    115x6
    130x5
    deadlift
    199x5 239x5 279x5 319x5
    tried overhead squats i could only do the bar really
     

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