RE: GT's Journal
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RE: GT's Journal - 3/24/2008 11:38:01 AM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Legs
Back Squat (ATG)
135x8 (warm-up)
230x8
275x6
290x6
315x5
330x4
Front Squat
145x6
185x6
205x5
225x4
Hang Squat
155x5
175x5
SLDL
135x10
155x10
Holy Crap my legs are dead. lol.
Edit: had the wrong weight in there for Hang squat
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 3/24/2008 11:45:47 AM
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rippedchick
Posts: 5135
Joined: 1/8/2005
Status: offline
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What is a hang squat? Sounds like a deadlift.
_____________________________
- Bobbi
Athlete wins team track title all by herself!
www.alternativefit.blogspot.com
(in reply to GTDude)
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RE: GT's Journal - 3/24/2008 2:55:33 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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It is a hang clean, but you catch it and squat down in one motion then come back up.
So, it is like a hang clean and front squat combined together in one movement pretty much.
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to rippedchick)
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RE: GT's Journal - 3/25/2008 3:25:34 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Chest/Tri
Flat Bench
135x10
165x8
185x7
205x6
210x5 (bit of spot on 5th rep)
225x4 (spot on 4th rep)
225x3 (spot on 3rd rep)
burnout with 185
8 reps
Incline
140x8
155x6
165x6
Close Grip Burn and turn (25 and 2 10's on each side, burnout then take a plate off each side)
135x15
115x8
95x3
45x13
Box Push ups (push ups on two 18" boxes so you can go deeper than normal)
3xBWx15
I can definately tell I took a week off after powerlifting. I am sore from squats yesterday and my bench numbers were below average today. At least my chest is still the same size. :)
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 3/27/2008 11:51:41 AM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Power Cleans
135x8
185x6
210x6
235x5
250x5
260x2
Deadlift
225x8
275x8
Abs later tonight
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 3/29/2008 8:40:14 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Chest/tri/abs
flat bench
135x10
170x10
190x9
210x7 (7th rep with spot)
225x4 (4th rep with spot)
incline
155x8
160x8
Flat Flies
25x10
25x10
25x10
dips
BWx15
BWx15
abs with swiss ball and medicine ball
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 4/1/2008 9:16:37 AM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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I rolled my ankle last night after popping up from a slide into home on a squeeze play. ( that hole came out of nowhere). lol.
Well anyways, I am probably out of doing leg stuff for a week or so. I guess I will be doing upper body and back until then.
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 4/1/2008 2:28:28 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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True, I didn't think about that.
On a side note, I committed to Maryville College today for baseball. It is a D3 school up in TN. I was talking to a few other schools including a D2 that seemed really interested in me, but I couldn't really see myself going to any of the other schools if it weren't for baseball.
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to rippedchick)
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RE: GT's Journal - 4/1/2008 4:41:24 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Back/Bi
seated cable rows
70x10
100x10
120x10
135x10
pull-ups/negatives
BWx5/5
BWx6/5
BWx5/5
Lat-pull downs
50x10
75x10
90x10
bent over bb rows
135x10
135x10
135x8
alt. dumbell curls
25x10 (10 reps each arm)
hammer curls
25x10 (10 reps each arm)
Abs later on tonight
Edit:
Ab workout
Swiss ball sit-ups (using a 16 lbs medicine ball)
16x15
16x15
16x15
16x15
reverse crunches (medicine ball held between legs)
16x15
16x15
16x15
16x15
Flat db Push ups (25 lbs db in each hand)
50x12
50x10
Reverse Crunch (off end of bench)
BWx15
BWx15
BWx15
Stomach Vaccuum
30 sec.x3
< Message edited by GTDude -- 4/1/2008 7:10:07 PM >
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to rippedchick)
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RE: GT's Journal - 4/3/2008 7:41:24 AM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Power Cleans
135x8
185x8
205x8
225x8
245x6
Squat (squeeze quads at top of rep)
135x8
225x8
275x6
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 4/4/2008 8:38:22 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Bench
135x10
155x10
175x10
185x8
205x6 (spot on 6th)
Incline
135x8
Had a game tonight, I was dead after the first set of incline so i stopped
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 4/8/2008 10:19:14 AM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Cardio
right after waking and breakfast:
20 min level 10 on my elliptical machine
2 min. cool down.
lifting later today
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 4/8/2008 7:21:53 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Chest/abs
Flat bench
135x10
175x10
185x10
205x8
Incline
135x8
135x8
DB Flies
25x10
25x10
25x10
swiss ball sit-ups
16x15
16x15
16x15
reverse crunches w/ medicine ball held between legs
16x15
16x15
16x15
leg throw downs
BWx20
BWx20
twists
16x40 (20 each side)
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 4/9/2008 1:00:08 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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News article that is up on the college's website about me committing.
http://www.maryvillecollege.edu/athletics/news-detail.asp?sportNameID=1&id=2450
I wasn't aware I was playing football too though. lol.
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 4/10/2008 7:12:38 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Abs
---------------
(warm-up)
crunches
BWx15
Reverse Crunches
BWx15
cross crunches
BWx15 (each side)
---------------------
Swiss Ball sit-ups
25x15
25x15
25x15
Reverse Crunches
16x15
16x15
16x15
Twists (15 each side)
16x30
16x30
hanging leg-raises
BWx15
reverse crunches off end of bench
BWx30
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 4/13/2008 6:52:00 PM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Chest/Abs
Flat Bench
135x10
170x10
190x8
210x6 (spot on 6th rep)
225x3
Incline Bench
145x8
145x8
Decline Flies
25x10
25x10
-------------------------
Swiss Ball sit-ups
16x15
16x15
16x15
Reverse Crunches
16x15
16x15
16x15
Reverse crunches off end of bench
BWx20
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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RE: GT's Journal - 4/14/2008 7:42:58 AM
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GTDude
Posts: 497
Joined: 12/19/2004
Status: offline
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Legs
Back Squat
135x6
250x5
270x5
290x5
310x5
330x5
205x10
Front Squat
165x5
185x5
205x5
My legs are dead. Taking a week off from squats was not a a good choice.
_____________________________
3rd place discuss bodybuilding transformation competition
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF
(in reply to GTDude)
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