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PHAT log (summer dedication for fall glory)10178

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week 7 day 4
7/19/2013
arnold press 65lb 1x4, 60lb 2x7
upright rows 40lb 2x15
side lateral raises 5lb 3x15
rear delt flys 4lb 3x12
bent over barbell row 75lb 6x3
lat pulldown 90lb 2x15
cable rows 75lb 3x9
dumbbell shurgs incline bench 45lb 4x14
weighted crunch 25lb 3x5
seated leg tucks 4x10
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week 7 day 5
7/20/2013
lying leg curl 50lb 3x15
leg extension 30lb 1x17, 50lb 2x15
speed squat 175lb 6x3
stiff leg deadlift 110lb 3x8
leg press 190lb 2x13
heel raises 150lb 6x12
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wwek 7 day 6
7/21/2013
speed dumbbell bench 50lb 6x3
incline dumbbell bench 50lb 3x10
incline cable flys 30lb 2x15
hammer strength 90lb 2x12, 1x11
barbell curl 50lb 3x10
dumbbell skull crushers 20lb 3x12
dumbbell concentration curl 15lb 2x13
tricep pushdown 30lb 3x15
incline dumbbell curls 10lb 3x15
tricep kickbacks 4lb 2x16
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week 8 day 1
dumbbell flat press 85 3x3
weighted pullups 20 1x7,1x8 (will increase reps until i can do 2x10 then move on to 25lb)
bent over barbell row 110 1x4, 105 2x6 (was using my hips at 110)
shoulder press 35lb 3x9
barbell curl 75lb 1x6, 70lb 1x8, 60lb 1x9 (have to go back to 70lb until i can 3x10)
dumbbell skullcrushers 35lb 3x5
weighted crunches 25lb 2x6, 20lb 1x7
seated leg tucks 4x10
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week 8 day 2
7/24/2013
squat 255 2x3, 1x4
stiff leg deadlift 165lb 2x6, 1x7
Lying leg curl 90lb 2x7, 1x8
leg extension 110lb 2x7, 1x8
heel raises 250 2x6 (didnt have enough time for 1 more set)
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week 8 day 4
7/27/2013
arnold press 60lb 2x8, 1x7
upright rows 45lb 2x12
side lateral raises 5lb 2x16,1x17
rear delt flys 5lb 3x8
bent over barbell row 75lb 6x3
lat pulldown 90lb 2x16
straight back cable row 75lb 3x10
incline dumbbell shrugs 50lb 4x12
ab wheel 3x8
seated leg tucks 4x10
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week 8 day 5
lying leg curl 70lb 3x12, 1x10
leg extension 50lb 2x16, 1x17
speed squat 180lb 6x3
stiff leg deadlift 110lb 3x9
heel raises 150lb 1x10, 170lb 5x8
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week 8 day 6
speed dumbbell flat press 50lb 6x3
incline dumbbell press 50lb 3x11
incline cable flys 30lb 2x16
hammer strength 90lb 2x13, 1x7 50lb 1x4 (rest period was too short)
barbell curl 50lb 3x11
dumbbell concentration curl 2x14
incline dumbbell curls 10lb 3x16
dumbbell skull crushers 25lb 3x8
tricep pushdown 40lb 3x12
dummbbell tricep kicbacks 5lb 2x17 (need to go back to 4lb, form gets sloppy past 10 -11 rep range)
ab wheel 3x8
seated leg tucks 4x10
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week 9 day 1
7/30/2013
dumbbell flat bench 85lb 3x4
weighted pullups 20lb 2x8
arnold press 35lb 3x10
bent over barbell row 105 1x6, 100 2x6 (at 6th rep for 105 couldnt touch my upper stomach)
barbell curl 70lb 2x7, 1x8
dumbbell skull crushers 35lb 3x6
weighted crunches 20lb 3x6
seated leg tucks 4x10
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week 9 day 2
7/31/2013
sqaut 260lb 2x3, 1x4
stiff leg deadlift 165 3x10
leg extension 110lb 2x9, 1x10
lying leg curl 90lb 2x8, 1x7
seated leg press 270lb 2x8
heel raises 230lb 1x10, 250 2x8
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weel 9 day 4
8/2/2013
arnold press 60lb 3x9
upright rows 45lb 2x13
side lateral raises 5lb 2x17, 1x18
rear delt flys 5lb 3x9
seated cable rows 75lb 3x10
speed bent over barbell row 80lb 6x3
lat pulldown 90lb 2x17
incline dumbbell shrugs 50lb 4x13
weighted crunches 20lb 3x7
seated leg tucks 4x10
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week 9 day 5
8/3/2013
lying leg curl 70lb 4x13
stiff leg deadlift 110lb 2x10, 1x11
speed squat 185lb 6x3
leg extension 50lb 3x18
seated leg press 210 2x12
heel raises 155lb 1x8, 170lb 5x9
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week 9 day 6
speed dumbbell press 50lb 6x3
incline dumbbell bench 50lb 3x12
incline cable flys 30lb 2x16
hammer strength 85lb 3x14
barbell curl 50lb 3x12 (struggled on the 3rd set, might have to do 1x12 again next week)
dumbbell concentration curl 15lb 1x13, 1x14
incline dumbbell curl 10lb 3x17
dumbbell skull crushers 20lb 3x8
cable pushdown 40lb 3x13
dumbbell kickbacks 5lb 1x10, 1x15
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week 10 day 1
8/7/2013
dumbbell bench press 85lb 3x5
pullups 20lb 2x9
bent over barbell row 105 1x6, 100 1x6, 1x7
barbell curl 70lb 1x7, 2x8
dumbbell skull crushers 35lb 3x7
weighted crunches 20lb 3x7
seated leg tucks 4x10

forgo to do hypertrophy arnold press today (gym was packed like rats)
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week 10 day 2
8/7/2013 (correction wrote 8/7/2013 for 8/6/2013 workout)
squat 265 1x2, 1x3, 1x2
stiff leg deadlift 170 3x8
leg extension 130 2x5, 1x6
lying leg curl 110 3x5
seated leg press 290 2x6
heel raises (seated machine) 250 1x9, 270 2x8

couldnt get angry at squats today so didnt have 100% focus when squatting.
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week 10 day 4
8/9/2013
arnold press 60lb 3x8
upright rows 45lb 2x14
side lateral raises 5lb 3x18
rear delt flys 5lb 3x11
bent over barbell row 85lb 6x3
close grip lat pulldown 90lb 2x19
seated cable row 75lb 3x11
incline shrugs 45lb 4x14
weighted crunches 15lb 1x8, 20lb 1x8, 25lb 1x8
seated leg tucks 4x10
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week 10 day 5
speed squat 195 6x3
stiff leg dl 115 3x8
leg extension 50lb 3x19
lying leg curl 70lb 2x14, 1x12, 1x8 50lb 1x5
leg press 190lb 2x12
heel raises 170lb 6x10

bought some melatonin 5mg, haven't been able to sleep well past couple of weeks
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week 10 day 6
speed dumbbell press 50lb 6x3
incline bench 50lb 2x12, 1x8, 35lb 1x3
incline cable flys 30lb 2x18
hammer strength 90lb 2x14, 1x12
dumbbell concetration curl 15lb 2x15
barbell curl 50lb 2x11, 1x8 45lb 1x3
incline dumbbell curl 10lb 3x18
dumbbell skull crushers 25lb 3x10
tricep pushdown 40lb 3x14
dumbbell kickbacks 4lb 2x15
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Jelet private msg quote post Address this user
you cant sleep because you workout at night and if i know you like i do , you probably take your preworkouts to at night lol. thats why i workout in the mornings now. also whats with the incline bench stats..? 35lb x 3?
Post 69 IP   flag post
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went for 12 reps on 3rd set but was failing at 8th rep. I know i rested for 1min and 30 sec so didnt understand why i was failing at 8th rep
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week 11 day 1
dumbbell bench press 85lb 5x3
pullups 25lb 2x6
hyper arnold press 35lb 3x10
bent over barbell row 105 3x5
barbell curl 75lb 3x6
dumbbell skull crushers 35lb 3x8
weighted crunches 25lb 2x7 15lb 1x7
seated leg tucks 4x10

no longer have that tired feeling at the gym. Guess the 3 days of 9hrs of sleep does really help
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week 11 day 2
8/14/2013
squat 265lb 2x3, 1x4
stiff leg deadlift 175lb 3x8
leg extension 130lb 3x7
lying leg curl 110lb 3x6
leg press 290lb 2x8
heel press 250lb 3x10
Post 72 IP   flag post
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Hey tank what is your bodyweight & bodyfat% right now?
Post 73 IP   flag post
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im at around 136-137 in the morning. Im not sure on bf but i would say around 10-11% but not really sure.

will also look into dreamwater, have been using melatonin on and off for the past 6 months

plan to take a final pic on this sunday to see what kind of progress i made so far
Post 74 IP   flag post
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Nice man and best of luck.
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thanks brah
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week 11 day 4
8/16/2013
arnold press 65lb 3x5
upright rows 45lb 2x15
side lateral raises 5lb 3x19
rear delt fly 5lb 3x12
bent over barbell row 85lb 6x3
lat pulldown 90lb 1x17, 1x18
cable row 75lb 3x12
incline bench shrugs 55lb 4x12
weighted crunches 25lb 3x7
seated lg tucks 4x10
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week 11 day 5
8/17/2013
speed squat 205lb 6x3
lying leg curl 50lb 3x15
leg extension 50lb 3x17
leg press 210lb 2x13
stiff leg deadlift 115lb 1x8, 1x9, 1x10
heel raises 170lb 6x11
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week 11 day 6
speed dumbbell press 55lb 6x3
incline dumbbell bench 55lb 3x8
hammer strength 90lb 3x15
machine flys 35lb 2x16
barbell curl 45lb 3x10
dumbbell concentration curl 20lb 1x11, 1x10 (need to do 17.5lb , 5lb increase too much)
incline dumbbell curl 15lb 3x15
dumbbell skullcrushers 25lb 3x11
tricep pushdown 40lb 3x14
dumbbell kickbacks 4lb 2x15
seated leg tucks 4x10
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340620 79 29
destitute