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Raymundo's log

 
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elcid
Novice Lifter


Joined: 16 Nov 2009
Posts: 19
PostPosted: Thu Feb 25, 2010 9:18 am    Post subject: Raymundo's log Reply with quote
Thursday 18
Warm up 
495dl
Rack s 600
Sited row 3 sets
8
10
12
Monday 22
Warm up
Dl 475 
405 5 
Stlegs 225-5  315 ---5
Rack lock outs 405-1,495-0
Sited row
8 
10
12 
Lat pull  
6 
7 ---10

2/24/10
Bench 
Warm up 
135-5
155-3
175-3
Reps 105-10
Close grips
105-5
135-3
One arm row
30-8
35-8
30-10
One arm pull down
3sets of 10 20lb
?
3sets of 10 60bl
?
3sets of 10 40bl
Skull c
40-8
40-8
Tricep e tensions
25-15
30-15
25-18
Shrugs
135-15
135-15
135-15
Hammer curls 3 sets
25-15
30-10
30-8
Shoulder pre hab
15bls
20bls
25bls
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iLian
State Champ


Joined: 07 Aug 2008
Posts: 199
PostPosted: Mon Mar 01, 2010 11:36 am    Post subject: Reply with quote
Hey Ray,
I was looking at your log and it does not look very clear to me. Take a look at my log so you can get a better idea on how to post up a log.
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elcid
Novice Lifter


Joined: 16 Nov 2009
Posts: 19
PostPosted: Tue Mar 02, 2010 9:20 am    Post subject: Reply with quote
3/1/10
Deadlift
Warm-up
405x1
495x1
405x5
Stiff legs
315x5
365x3
Rack squats
405x1
495x1
585x1
675x1
Sitted row
8x8
10x8
12x8
Lat pull down
6x10
7x10
8x10
Shrugs
225x10
225x10
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elcid
Novice Lifter


Joined: 16 Nov 2009
Posts: 19
PostPosted: Thu Mar 04, 2010 10:24 am    Post subject: Reply with quote
3/3/2010
Bench 
Warm up
115x5 
135x5
175x3
Reps 115x19
Close grips
115x5
135x5
155x5(the last two u had some help with them)
One arm pull down
2x10
3x10
3x10
?
6x10
7x10
8x10
?
4x10
5x10
6x10
Skull crushes
30x10
40x10
Tricep e tensions
25x15
30x15
30x15
Hammer curls
25x15
30x10
30x10
Shoulder pre hab
15x10
20x10
15x15 
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elcid
Novice Lifter


Joined: 16 Nov 2009
Posts: 19
PostPosted: Sat Mar 06, 2010 9:47 pm    Post subject: Reply with quote
Squat
Warm up
185x3
205x5
225x3
295x3
315x2
365x3
405x0 let my air out
High bars
135x5
225x5
275x3 the bar tilted on the last one
 
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elcid
Novice Lifter


Joined: 16 Nov 2009
Posts: 19
PostPosted: Wed Mar 10, 2010 12:40 pm    Post subject: Reply with quote
3/9/10
 Deadlift
Warm-up
405x1
500x1
425x4
Rack
315x5
405x5
Sitted row
8x8
10x8
12x8
Lat pull down
6x10
7x10
8x10
One arm row
30x8
35x8
Shrugs
135x10
225x10 
275x3
Farmers hold
110 in each hand for 1:15
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elcid
Novice Lifter


Joined: 16 Nov 2009
Posts: 19
PostPosted: Thu Mar 11, 2010 11:31 pm    Post subject: Reply with quote
3/10/10
Bench 
Warm up
115x5 
135x5
185x3
205x5
225x3 last one no lock out
275x0
Reps 205x3
Close grips
115x10
135x5
155x5 got help with the last one
Tri press done
7x12
9x10
11x8
Reverse press down
2x10
3x 8
2x12
Skull crushes
30x10
40x10
40x5

3/11/10
Tricep e tensions
25x15
30x15
35x25
Hammer curls
25x15
30x10
30x10
Shoulder pre hab
15x10
20x10
15x15
Body weight 281
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elcid
Novice Lifter


Joined: 16 Nov 2009
Posts: 19
PostPosted: Tue May 25, 2010 1:46 pm    Post subject: Reply with quote
May 3
Dead lift
Rack Squat
585x1
495x1
405x1
1 Arm Row
30x10
25x10
30x10
Sited Row
6x10
7x10
8x10
Shrugs
50x30
50x30
55x30

Bench
warm up
TS-275x1 one board
BO-0
Close Grips
115x8
135x8
135x8
Skull Crushes
40x10
50x10
50x10
Triceps Press down
6x10
7x10
8x10
Hammer curls
25x10
30x10
30x10
Shoulder rehab

May 10

deadlift
one arm row
25x10
30x10
30x10
sited row
7x15
9x15
11x15
shrugs
50x25
55x25
60x25

May 17
Deadlift
Rack Squat
600x1
585x1
495x1
one arm row
25x10
30x10
30x10
sited row
8x10
10x10
12x10
collar row
4x10
4x10
5x10
shrugs
55x25
65x25
75x25

bench
warm up
TS-345 3board
BO-275x6
close grips
115x8
135x6
125x6
skull crushes
40x10
50x10
50x10
tricep press down
6x10
7x10
8x10
Tricep press
20x15
25x15
30x15
hammer curls
25x10
30x10
30x10
shoulder rehab
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elcid
Novice Lifter


Joined: 16 Nov 2009
Posts: 19
PostPosted: Tue Jun 01, 2010 10:50 pm    Post subject: Reply with quote
May 24
Deadlift
warm up
TS-425x1
315x5
Rack lock outs
315x1
405x1
475x1
one arm row
30x10
30x10
35x10
lat pull down
6x15
7x15
8x15
shrugs
65x25
75x25
80x25

bench
warm up
TS-355 3board didnt lock out
BO-275x7
close grips
115x8
125x8
135x8
skull crushes
40x10
50x10
50x10
tricep press down
6x10
7x10
8x10
Tricep press
25x15
30x15
30x15
hammer curls
25x10
30x10
35x10
shoulder rehab

May 31
Deadlift
TS-425x3
355x5
Stiff legs
225x5
295x5
Rack Squat
405x1
495x1
605x1
one arm row
30x10
30x10
35x10
sited row
9x10
11x10
13x10
shrugs
75x15
80x15
85x15
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elcid
Novice Lifter


Joined: 16 Nov 2009
Posts: 19
PostPosted: Thu Jun 24, 2010 3:50 pm    Post subject: Reply with quote
may 31
Bench
warm up
TS-275x1 one board
BO-275x7
Close Grips
115x8
135x8
135x8
Skull Crushes
40x10
50x10
50x10
Triceps Press down
6x10
7x10
8x10
Hammer curls
25x10
30x10
30x10
Shoulder rehab


june 7

deadlift
warm up
500x1
405x5
Rack lock out
315x1
405x1
425x0
one arm row
25x10
30x10
30x10
sited row
8x10
10x10
12x10
collar row
4x10
4x10
5x10
shrugs
80x25
80x25
85x25

bench
warm up
TS-345 3board 0
BO-275x7
close grips
125x8
135x8
145x8
skull crushes
40x10
50x10
50x10
tricep press down
6x10
7x10
8x10
Tricep press
20x15
25x15
30x15
hammer curls
30x10
30x10
35x10
shoulder rehab

june 14
opener for bench
full range 265x1
light work out

june 19

bench
264.6x1
275.5x1
292.0x1
303.0x0

deadlift
462.7x1
501.5x1
535.6x0
535.6x0
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elcid
Novice Lifter


Joined: 16 Nov 2009
Posts: 19
PostPosted: Thu Jul 01, 2010 8:11 am    Post subject: Reply with quote
June 28

Dealift 
Warm-up
495x1didnt look out but came up first
425x5
RAck squat
315x3
405x1
495x1
585x1
635x1
1arm row
30x6
35x6
35x6
Sitted row
9x6
10x6
11x6
Shrugs
85x15
85x15
85x15

Bench
Warmup
225x3
275x3
315x1
335x1
BO 275x8
Close grip
135x3
155x3
175x3
Skull crushes
50x5
50x5
60x5
Press down
6x6
8x6
10x6
Tricep press
25x10
30x10
35x10
Hammercurls
25x10
30x10
35x10
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elcid
Novice Lifter


Joined: 16 Nov 2009
Posts: 19
PostPosted: Mon Jul 12, 2010 2:20 pm    Post subject: Reply with quote
June 7

Deadlift
Warm up
455x3
425x5
Stiff legs
315x3
355x3
Rack lock outs
315x1
405x1
495x0
455x1
1arm row
30x6
35x6
35x6
Sitted row
9x6
10x6
11x6
Shrugs
85x10
90x10
90x10

Benchpress
Warm up
225x3
275x3on a two board
300x1on a one board
Close grips
135x3
155x3
175x3
Skull crushes
50x5
60x5
60x5
Press down
6x6
8x6
10x6
Tricep press down
25x10
30x10
35x10
Hammer curls
25x10
30x10
35x10
Shoulder prehab
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elcid
Novice Lifter


Joined: 16 Nov 2009
Posts: 19
PostPosted: Wed Jul 21, 2010 7:31 pm    Post subject: Reply with quote
Julu 12

Deadlift warm up 
405x1
505x1
435x5
Rack squats
405x1
495x1
585x1
655x1
Sitted row
10x6
11x6
12x6
Shrugs
85x15
90x15
90x15

Bench press
Warm up 
225x3
275x3
310x1one board
325x1 two board
275x9 BO
Close grips
145x3
165x3
185x3 had help on the second one didnt get the last one
Skull crushes
60x5
60x5
60x5
Press down
8x6
10x6
10x6
Tricep press down 
30x10
35x10
45x10
Hammer curls
25x10
30x10
35x10
Shoulder prehab
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elcid
Novice Lifter


Joined: 16 Nov 2009
Posts: 19
PostPosted: Tue Jul 27, 2010 2:47 pm    Post subject: Reply with quote
Julu 19

Deadlift 
warm up  
405x1 
475x1
Lat pull down
6x8
6x8
6x8
Shrugs 
75x15
75x15
80x15

Bench press 
Warm up  
225x3 
275x2 2 board
290x1 FR
320x1two board 
Close grips 
145x3
155x3
155x3
Skull crushes 
60x5 
60x5 
70x5 
Press down 
8x6 
10x6 
10x6 
Hammer curls 
25x10 
30x10 
Shoulder prehab
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elcid
Novice Lifter


Joined: 16 Nov 2009
Posts: 19
PostPosted: Mon Sep 06, 2010 11:24 pm    Post subject: Reply with quote
Aug 23

Deadlift
warm up  
Ts 425x3
385x5 op
Rack squat
495x1
405x1
315x1
1arm row
25x10
25x10
30x10
Sitted row
10x10
10x10
10x10
Shrugs 
80x30
80x30
80x30


Bench press 
Ts 345x2 3b
Bo 275x10
Close grips 
115x8
135x8
135x8
Skull crushes 
50x10
50x10
60x10
Press down 
8x10
8x10
10x10
Hammer curls 
25x10 
30x10
35x10
Back press down
30x10
35x10
35x10 
Shoulder prehab


Aug 30

Deadlift
warm up  
Ts 405x3 op
365x5 op
Slop
315x5
315x5
Rack lock out
475x1
475x1
500x1
1arm row
30x10
35x10
35x10
Sitted row
10x10
10x10
11x10
Lat pull down
5x10
6x10
6x10
Shrugs 
85x25
90x25
90x25


Bench press 

Ts 315 3b
Bo 275x8
Close grips 
115x8
135x8
135x8
Skull crushes 
60x10
60x10
60x10
Press down 
10x10
10x10
10x10
Hammer curls 
25x10 
30x10
35x10
Back press down
35x10
40x10
40x10
Shoulder prehab
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