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Ztolk
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(Originally posted on: 11-03-10 05:55:23 AM)
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Oct 27 2010. 11:20 AM. 211 lb.

Everything assumes 45 lb bar.

Squats
135x5
225x3
275x3
319x3
341x3
363x2
363x2
363x1
319x2 deep

Strict OHP
135x3
145x5
+belt
157x3
167x2 PR
167x1
135x3

12 chins


_______________________________


Oct 30 2010. 4:20 PM. 214 lb.

Deadlifts (assuming 45 lb bar)
133x5
223x3
273x3
311x3
361x2
405x2
+belt
427x1
449x1 hook grip PR
471x0
405x1

Bench Press
133x5
177x4
220x3
242x3
252x3
220x3 close
220x3 close

______________________________________


Nov 1 2010. 3:45 PM.
Assuming 44 lb bar.

Shitclean once and jerk.

88x3
132x3
154x3
176x3
186x2
198x2
208x2 (probably some sort of PR)
220: first one I pressed out the very top, second one I didn't lock out.
220: first one didn't lock out, second one went nowhere
198: first one pressed out, second one halfway up.

Bent Over Rows
198x5
220x4
242x3
252x2
274x2
284x1
306x1 PR (sloppy)
198x6

12 chins
12 dips
"you look bigger on facebook"
-Amphy
Ztolk
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definitely threw the blue lego

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Reply 1 of 183 (Originally posted on: 11-03-10 07:20:08 AM)
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Here are some links to exercises I often do.

Strict Overhead Press (OHP)

BentOver Row (BOR)

Bench Press


Dip

Deadlift

Squat

Chin up

Clean and Jerk

Push Press
"you look bigger on facebook"
-Amphy
Nickolati
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Reply 2 of 183 (Originally posted on: 11-03-10 09:10:42 AM)
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I think I am going to start mirroring your workout routine as best I can. I have been drawing a loss at what to do.

What is a good substitute for dips? I am too fat to do dips.
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Ztolk
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definitely threw the blue lego

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Reply 3 of 183 (Originally posted on: 11-03-10 09:30:55 AM)
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You could do an easier version with your feet up on a bench.

Or pushups.

My workouts may not be the best thing to mirror. I just lift heavy shit because I enjoy it. I can divert you to a few forums full of training log after training log if you want to read them.

http://sherdog.net/forums/f49
http://www.wannabebig.com/forums/forumdisplay.php?18-Member-Online-Journals
http://www.marunde-muscle.com/forum/forumdisplay.php?s=7b8449e64fd88aad611117e3d0981ee5&f=13

A few. There are lots more out there.
"you look bigger on facebook"
-Amphy
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Reply 4 of 183 (Originally posted on: 11-03-10 10:37:33 AM)
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Do you have any specific suggestions for a routine? I'm too poor to get a trainer and when I was working out every day (this was about a year ago) I wasn't really seeing results so it was hard to stay motivated.
Ztolk
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definitely threw the blue lego

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Reply 5 of 183 (Originally posted on: 11-03-10 11:30:44 AM)
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What are your goals?

If you just want to get stronger there's a good one called Starting Strength.
"you look bigger on facebook"
-Amphy
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Reply 6 of 183 (Originally posted on: 11-03-10 01:27:14 PM)
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Quoted from Jack London:
Do you have any specific suggestions for a routine? I'm too poor to get a trainer and when I was working out every day (this was about a year ago) I wasn't really seeing results so it was hard to stay motivated.


Make a new thread outlining your goals instead of asking for advice in Ztolk's thread. That is the point of the forum after all.
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Ztolk
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definitely threw the blue lego

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Reply 7 of 183 (Originally posted on: 11-04-10 07:21:27 PM)
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Nov 4 2010. 6 PM. 212 lb.

Squats (tennis shoes, assuming 45 lb bar)

135x5
225x3
275x3
319x3
341x3
363x2
385x1
385x1
385x1
363x1

Bench press (assuming 44 lb bar)
132x5
176x4
220x3
242x3
264x2
286x fail. Came down at a bad angle (or just a weak bitch)
220x9. Could have gone over ten if I hadn't kept hitting the pegs.

12 chins
8 chins
3+1.5 chins
"you look bigger on facebook"
-Amphy
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Reply 8 of 183 (Originally posted on: 11-05-10 02:01:48 AM)
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Hey Klotz, I plan on starting a workout routine but I am a true beginner. I'm really only interested in my upper body. Arms, chest, back. My core is pretty strong and my legs are decently muscular considering all the walking and biking and hiking I do/have done. But my upper body is barely there. Recommendations? To give you an example of how bad I am, I could probably bench 100 lbs. Maybe.
Ztolk
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definitely threw the blue lego

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Reply 9 of 183 (Originally posted on: 11-05-10 04:29:34 AM)
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You do the whole thing or you do nothing!
"you look bigger on facebook"
-Amphy
Ztolk
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definitely threw the blue lego

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Reply 10 of 183 (Originally posted on: 11-05-10 04:58:45 AM)
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To elaborate, I mainly say this because

A. A workout that just include upper body movements isn't that effective for the upper body muscles.

B. "Leg" exercises aren't just for the leg, they recruit the entire body including the back, arms, midsection, etc.
"you look bigger on facebook"
-Amphy
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Reply 11 of 183 (Originally posted on: 11-05-10 12:53:26 PM)
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squats really are an amazing lift.
Ztolk
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definitely threw the blue lego

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Reply 12 of 183 (Originally posted on: 11-07-10 01:30:56 PM)
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Nov 7 2010. 2:30 PM.

21 dips (2 rep PR)

Deadlifts (olympic shoes, hook grip, assuming 44 lb bar)
132x5
220x3
270x3
308x3
358x1,1
396x1,1
+belt
418x1
440x1
462x1 (hook grip PR)
484x0 twice
Well, that's pretty good. I'm within 4% of my personal best (480).

Strict OHP
88x5
132x3
132x1 Had nothing left in me.

10 chins
"you look bigger on facebook"
-Amphy
Ztolk
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definitely threw the blue lego

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Reply 13 of 183 (Originally posted on: 11-10-10 01:35:56 PM)
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Nov 10 2010. 3:30 PM. 214 lb.

Clean once and press (assuming 45 lb bar)
warm up with 45 then with 90
135x5
+belt
135x5
135x5
135x3
135x4

Bent over row
135x5
185x5
229x3
229x3
229x3
229x3
229x3
251x3

Weighted chins
22x5
33x4
55x3
5 BW
"you look bigger on facebook"
-Amphy
Ztolk
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definitely threw the blue lego

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Reply 14 of 183 (Originally posted on: 11-14-10 01:29:44 PM)
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Been pretty busy so didn't get to the gym much this week.

Nov 14 2010. 1:40 PM. 215 lb.

Front squats
135x5
179x3
225x3
247x3
269x3
269x2
269x2
I was having spreadass farts at the bottom of each squat which made things uncomfortable. I'm also not keeping my elbows high enough so the bar is slipping.

6 lunges with 225 lb. I'm a lot stronger on one side. Looks like I have something to work on.

Weighted chinups (wanted to see how much I could do)
BWx1
25x1
47x1
69x1
85x1 Not as high as before, still good
107 Couldn't get high enough to call it a legit chinup
85 the same

Did 5 dips but my calves kept pulling.
"you look bigger on facebook"
-Amphy
Ztolk
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definitely threw the blue lego

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Reply 15 of 183 (Originally posted on: 11-18-10 07:42:11 AM)
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Nov 17 2010. 5:30 PM.

Deficit deadlifts.

110x5
176x5
242x3
292x3
342x3
Standing Higher
342x2
392x2
Lower
392x1
Higher
342x2
Lower
342x2
342x2

Bench press
up to 3x3x247.

12 chins
"you look bigger on facebook"
-Amphy
Ztolk
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definitely threw the blue lego

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Reply 16 of 183 (Originally posted on: 11-20-10 03:28:03 PM)
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November 20 2010. 3:30 PM.

Lunges

132x10 (5 each leg)
176x10
186x10
198x10
207x10 This is where it gets hard
207x6 losing balance

Haven't done these in years; looks like I found the right weight.

Overhead lunges

94x10
116x10
116x4

DB BOR
100x5 each
100x5 each
100x5 each

Kettlebell press
20 kg x5 e
24 or 28 kg x5 e
24 or 28 kg x5 e

Face pulls (machine)
70x10
100x10
100x10
100x10
60x10

Started to do some chinups, but my arm or shoulder was hurting.
"you look bigger on facebook"
-Amphy
Ztolk
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definitely threw the blue lego

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Reply 17 of 183 (Originally posted on: 11-23-10 02:52:42 PM)
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Nov 23 2010. 4:45 PM. 213 lb.

Dips-15
Chins-10
D-15
C-10
D-10
C-10
D-10 =50
C-7
C-5
C-3
C-3
C-2 =50

Yeah, might have some strength endurance issues there. Started kicking on my chinups after about 25.

Did some face pulls but my upper body was so swollen I couldn't move much.
"you look bigger on facebook"
-Amphy
Ztolk
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definitely threw the blue lego

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Reply 18 of 183 (Originally posted on: 11-28-10 01:20:33 PM)
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Was going to go on Friday but I smashed my head.

Nov 28 2010. 1:15 PM. 214 lb.

Lunges
135x10 (5 each)
185x10
185x10
195x10
195x10
205x10
205x10

Bench press

135x5
185x5
229x5

10 chins
"you look bigger on facebook"
-Amphy
Ztolk
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definitely threw the blue lego

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Reply 19 of 183 (Originally posted on: 12-01-10 04:40:05 PM)
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Dec 1 2010. 5:30 PM? 212 lb.

Squats (low bar)
135x5
223x5
273x3
323x3
345x2
367x1
389x1
+belt
409x1 4 lb PR (a bystander said it was legit)
367x2
323x1

woooo first squat PR in three years

Clean once and press
135x3
145x3
157x3
179x1 4 lb PR
189x0 (push pressed it after failing)

12 chins

eight pounds stronger!
"ztolk it seems like all you do is watch videos of muscular people vomiting"
-ice
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Reply 20 of 183 (Originally posted on: 12-02-10 08:48:45 AM)
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What does PR stand for? I tried to google but couldn't find any explanation.
Ztolk
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definitely threw the blue lego

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Reply 21 of 183 (Originally posted on: 12-02-10 09:49:37 AM)
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Personal record.
"ztolk it seems like all you do is watch videos of muscular people vomiting"
-ice
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i'm nick and i'm too stupid to read so i make unnecessary posts

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Reply 22 of 183 (Originally posted on: 12-02-10 12:43:11 PM)
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Ah, awesome! Congrats. GJ!
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User is currently banned until further notice.

Reply 23 of 183 (Originally posted on: 12-04-10 10:57:51 AM)
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Practically speaking, once you can squat 1.5x your body weight, what is the advantage of being able to squat more?
A witty saying proves nothing - Voltaire
Ztolk
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definitely threw the blue lego

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Reply 24 of 183 (Originally posted on: 12-04-10 10:08:39 PM)
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You're stronger.
"ztolk it seems like all you do is watch videos of muscular people vomiting"
-ice
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