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Exercise Log 10.31.14 (Squat & Bench Press Day)

Squat & Bench Press day, cycle 5. High Bar Back Squat: Set 1) 4 reps @ 160lbs. Set 2) 4 reps @ 170lbs. Set 3) 3 reps @ 175lbs. Set 4) 2 reps @ 180lbs. 1 set of 30s static holds, 5 reps @ 200lbs. Close Grip Bench Press: Set 1) 3 reps @ 155lbs.

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Exercise Log 10.30.14 (Bench Press & Deadlift Day)

Bench Press & Deadlift Day, cycle 5. Close Grip Bench Press: Set 1) 4 reps @ 155lbs. Set 2) 4 reps @ 165lbs. Set 3) 3 reps @ 170lbs. Set 4) 2 reps @ 175lbs, done as one single, a failure then another single. 1 set of 30s static holds – 5 reps. Deadlifts: Set

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Exercise Log 10.29.14 (Cardio only)

5.3 mile run outside in Monroeville Community Park, windy day cool breeze, felt very nice. A little chilly by most people’s standards, but probably one of the last few nice days before winter approaches.

 
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Exercise Log 10.28.14 (Dev Day)

Developmental Day, cycle 4. For a while, dev day will be primarily extra chest pressing work to reinforce my bench press. Decline Close Grip Bench Press: 4 sets of 5 reps @ 155lbs. Incline Iso-Lateral Chest Press: 4 sets 10 reps @ 118lbs. Close Grip Bench Press: 3 sets of 3 reps @ 145lbs, then

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Exercise Log 10.27.14 (Deadlift & Squat Day)

It made more sense for my weekly schedule if I swapped my dev day for the first day of my next cycle, so this workout is actually Deadlift & Squat day, cycle 5. Deadlift: A particularly good workout, felt great and set a new PR! Set 1) 4 reps @ 275lbs. Set 2) 4 reps

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Exercise Log 10.24.14 (Squat & Bench Press Day)

Workout back in the home gym, workouts just feel better here, not sure why. Squat & Bench Press day, cycle 4. High Bar Back Squat: Set 1) 4 reps @ 160lbs. Set 2) 4 reps @ 160lbs. Set 3) 4 reps @ 170lbs. Speed work (doubles @ 60%): 8 sets 2 reps @ 120lbs (3

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Exercise Log 10.23.14 (Cardio only)

Ran 3 miles, walked about .3 extra miles. Beautiful evening at Boyce Park, wind was cool and breezy. Had little time in the evening so put off the workout day for the next day.

 
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Exercise Log 10.22.14 (Bench Press & Deadlift Day)

So I decided since work is bringing me closer to my first gym, LA Fitness, that I’d re-sign up for the winter. I like my current gym (Forward Fitness a.k.a. Fitness Factory 2) and intend to keep it, but during the winter I worry about road conditions being bad and LA Fitness is literally in

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Exercise Log 10.20.14 (Deadlift & Squat Day)

Deadlift & Squat day, cycle 4. Deadlift: Set 1) 4 reps @ 275lbs. Set 2) 4 reps @ 275lbs. Set 3) 4 reps @ 290lbs. 5 sets of doubles for speed @ 205lbs. High Bar Back Squat: Set 1) 3 reps @ 160lbs. Set 2) 3 reps @ 160lbs. Set 3) 2 reps @ 170lbs.

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Exercise Log 10.19.14 (Dev Day)

Developmental Day, need to work on bench pressing so it was very chest focused. Felt very weak on my bench press, not completely sure why. Pause Close Grip Bench Press: Set 1) 5 reps @ 155lbs. Set 2) 3 reps @ 155lbs. Set 2 felt very weak so I stepped down in weight. Set 3)

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