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Lil' Superman is back!!
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prettyboy_strength1
World Champ


Joined: 10 Mar 2005
Posts: 2224
Location: Bloomington, IL
PostPosted: Thu Jul 15, 2010 7:47 am    Post subject: Reply with quote
Wed. 7-14-2010

Back Squat
5x5!

FSQ
3x2

Power Squat Apparatus
3x3

calves and core
_________________
W.A.B.D.L. 16-19 AGE, 148LB WORLD DEADLIFT CHAMPION (2005)

STRONGMAN!

Smith Machines are for pussies and the WEAK!
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prettyboy_strength1
World Champ


Joined: 10 Mar 2005
Posts: 2224
Location: Bloomington, IL
PostPosted: Sat Jul 17, 2010 12:21 pm    Post subject: Reply with quote
Upper day!

Military Strict BB Press
5 sets of 4

Push Press (BB)
2x2

DB Push Press
1x2
3x1-moved up each set

Incline BB Bench press
3 sets of 5

Dips
20x, 20x

Front and Side laterals for rehab
_________________
W.A.B.D.L. 16-19 AGE, 148LB WORLD DEADLIFT CHAMPION (2005)

STRONGMAN!

Smith Machines are for pussies and the WEAK!
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prettyboy_strength1
World Champ


Joined: 10 Mar 2005
Posts: 2224
Location: Bloomington, IL
PostPosted: Sun Jul 18, 2010 5:00 pm    Post subject: Reply with quote
Body Shock day

Decline BP
Leg Exts
Leg Curls
Tricep Pressdowns
Cable Curls
BB Curls
Lat Pulldown
DB Rows
Forearm Curls
Abs
_________________
W.A.B.D.L. 16-19 AGE, 148LB WORLD DEADLIFT CHAMPION (2005)

STRONGMAN!

Smith Machines are for pussies and the WEAK!
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prettyboy_strength1
World Champ


Joined: 10 Mar 2005
Posts: 2224
Location: Bloomington, IL
PostPosted: Tue Jul 27, 2010 12:57 pm    Post subject: Reply with quote
Back day.

18" Dead, SLD, rows, abs and planks
_________________
W.A.B.D.L. 16-19 AGE, 148LB WORLD DEADLIFT CHAMPION (2005)

STRONGMAN!

Smith Machines are for pussies and the WEAK!
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prettyboy_strength1
World Champ


Joined: 10 Mar 2005
Posts: 2224
Location: Bloomington, IL
PostPosted: Wed Jul 28, 2010 7:33 pm    Post subject: Reply with quote
Leg day

Back Squat
3x3- all deep, pretty smooth

Front Squats
3x3

GHRs and calves
_________________
W.A.B.D.L. 16-19 AGE, 148LB WORLD DEADLIFT CHAMPION (2005)

STRONGMAN!

Smith Machines are for pussies and the WEAK!
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prettyboy_strength1
World Champ


Joined: 10 Mar 2005
Posts: 2224
Location: Bloomington, IL
PostPosted: Thu Aug 05, 2010 7:39 pm    Post subject: Reply with quote
Deadlifts
4x1

Back Squats
3x2

Overhead press
3x2

Dips and abs
_________________
W.A.B.D.L. 16-19 AGE, 148LB WORLD DEADLIFT CHAMPION (2005)

STRONGMAN!

Smith Machines are for pussies and the WEAK!
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prettyboy_strength1
World Champ


Joined: 10 Mar 2005
Posts: 2224
Location: Bloomington, IL
PostPosted: Mon Aug 09, 2010 6:51 am    Post subject: Reply with quote
Great workout at 3am! Twisted Evil Still using pussy weight, but good day. And I smashed my hand while loading 45s on the bar, oh well, it happens. Got a sweet, opened gash! Cool Twisted Evil

Deadlifts
3x1- all slow, but muscled my way thru. That'll help gain some strength

18" Deadlift
3x1

Military Press
couple of light sets

BB Shrugs
3x10

BB Rows
1x10
1x8
1x6

Dips
15x, 15x, 15x

Pec Deck
2x10

Curls (DB and BB)

Leg Press
multple sets of 6
_________________
W.A.B.D.L. 16-19 AGE, 148LB WORLD DEADLIFT CHAMPION (2005)

STRONGMAN!

Smith Machines are for pussies and the WEAK!
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prettyboy_strength1
World Champ


Joined: 10 Mar 2005
Posts: 2224
Location: Bloomington, IL
PostPosted: Tue Aug 10, 2010 1:43 am    Post subject: Reply with quote
Rack Squats
3 sets of 2

GRIP
DB Holds- 3 sets
Plate Pinch

Forearms, abs/core, and neck lift
_________________
W.A.B.D.L. 16-19 AGE, 148LB WORLD DEADLIFT CHAMPION (2005)

STRONGMAN!

Smith Machines are for pussies and the WEAK!
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prettyboy_strength1
World Champ


Joined: 10 Mar 2005
Posts: 2224
Location: Bloomington, IL
PostPosted: Wed Aug 11, 2010 8:21 pm    Post subject: Reply with quote
Back Squat
3 sets of 1- slowly getting stronger.

Safety Bar Squat-first time doing these.
3 work sets, random reps

GMs
2x5

Push Press(BB)
3x3

Push Press (DB)
3 sets of 1

Pullups and Seated Rows
_________________
W.A.B.D.L. 16-19 AGE, 148LB WORLD DEADLIFT CHAMPION (2005)

STRONGMAN!

Smith Machines are for pussies and the WEAK!
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prettyboy_strength1
World Champ


Joined: 10 Mar 2005
Posts: 2224
Location: Bloomington, IL
PostPosted: Sat Aug 14, 2010 10:41 am    Post subject: Reply with quote
Olympic Cleans- complete ass to grass.
2x3
2x1
1x2

PR attempt next week already

Bench Press
1x8
3x3

Incline BB
1x6
3x3

Flat db
1x15

Neck lifts, seated curls, pressdowns
_________________
W.A.B.D.L. 16-19 AGE, 148LB WORLD DEADLIFT CHAMPION (2005)

STRONGMAN!

Smith Machines are for pussies and the WEAK!
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View user's profile Send private message AIM Address
prettyboy_strength1
World Champ


Joined: 10 Mar 2005
Posts: 2224
Location: Bloomington, IL
PostPosted: Tue Aug 24, 2010 4:23 pm    Post subject: Reply with quote
Last week I lifted but nothing special to post...

Deadlift day (Monday night)

Deadlift, 18" deadlift, SLD, BB Rows, BB Military, DB Shoulder press, leg press, curls, some shrugs, dips, and seated rows
_________________
W.A.B.D.L. 16-19 AGE, 148LB WORLD DEADLIFT CHAMPION (2005)

STRONGMAN!

Smith Machines are for pussies and the WEAK!
Back to top
View user's profile Send private message AIM Address
prettyboy_strength1
World Champ


Joined: 10 Mar 2005
Posts: 2224
Location: Bloomington, IL
PostPosted: Wed Aug 25, 2010 8:11 pm    Post subject: Reply with quote
Squats (from bottom position)
3x3 Smile

Front squat
1x3
4x1

GMs, abs, and curls
_________________
W.A.B.D.L. 16-19 AGE, 148LB WORLD DEADLIFT CHAMPION (2005)

STRONGMAN!

Smith Machines are for pussies and the WEAK!
Back to top
View user's profile Send private message AIM Address
prettyboy_strength1
World Champ


Joined: 10 Mar 2005
Posts: 2224
Location: Bloomington, IL
PostPosted: Thu Aug 26, 2010 7:06 pm    Post subject: Reply with quote
A little over 1/2 pound of black angus beef, green beans and fruit was the meal (1,300 cals) before a push day.

Push Press
worked up to 190 for 1. Finally starting to get some strength

DB Push Press
1x2
3x1
1x3

Curls, db rows, lat pull down, abs/planks, and some shoulder raises
_________________
W.A.B.D.L. 16-19 AGE, 148LB WORLD DEADLIFT CHAMPION (2005)

STRONGMAN!

Smith Machines are for pussies and the WEAK!
Back to top
View user's profile Send private message AIM Address
prettyboy_strength1
World Champ


Joined: 10 Mar 2005
Posts: 2224
Location: Bloomington, IL
PostPosted: Tue Aug 31, 2010 9:22 pm    Post subject: Reply with quote
all around work out

Leg press, db incline, db curls, db shoulder press, forearm curls, tricep pressdowns, planks, bb rows, seated rows
_________________
W.A.B.D.L. 16-19 AGE, 148LB WORLD DEADLIFT CHAMPION (2005)

STRONGMAN!

Smith Machines are for pussies and the WEAK!
Back to top
View user's profile Send private message AIM Address
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