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Boldt Training


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6-4-13

shoulder press

45*10

95*3

135*3

175*5

db shoulder press

55*10*2

60*10*2

cable lateral raise

30*10*4

db front raise

20*10*4

db tricep extensions

80*10*4

Cable tricep extensions

130*12*4

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6-5-13

Squat

135*5

185*3

225*3

275*1

315*4

Bb lunges in place

115*8*4

Unilateral leg extensions

90*12*4

seated calves

115*12*4

decline sit ups

25*8*4

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6/6/13

unilateral cable seated rows

70x12x3

pulldowns to chest

120x12x4

bb bicep curls

40x10

50x10

60x10

70x10x3

decline sit ups

20x10x3

leg raises with back support

20x10x3

unilateral seated bicep machine

70x10x4

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5-9-13

bench

95*10

135*5

185*3

225*7

even though its not a pr i feel good about this lift being i have been doing bad the last 7 weeks

db bench press

80*8*3

cable chest fly

70*10*5

tricep ext.

140*10*3

120*10*3

single arm tri ext.

60*10*4

Burn out pushups

bw*45

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6-11-13

shoulder press

185*4

standing db press

65*10*1

70*10*3

lateral raises

22.5*10*4

Cable upright rows

150*10*4

superset

tricep ext. & facepulls

tricep ext

170*10*4

facepulls

120*12*4

superset

unilater tricep ext. & db curl

unilateral tri ext

90*10*4

db curl

45*10*2

45*8*2

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6-12-13

squats

135*5

225*5

275*3

315*7 *rep pr

365*1 weight pr

glute/ham raises

bw*10*4

hanging leg raises superset w cable crunches

bw*10*4

175*10*4

seated calves

180*10*5

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6-13-13

pulldowns to chest

120*10

140*10

160*10

180*10

210*10 *pr

tbar row

90*10

135*10

180*10

225*10*2

cable pull over

170*12*5 *pr

bent over db row

25*10

30*10 *pr

35*10 *pr

40*10 *pr

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6-14-13 & 6-15-13

active recovery

the crisis person at work was out of town so i was on call this weekend and had a couple restraints so i was too tired to do my work out last night

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6/17/13

idk if it was the three days off from lifting or the fact i got some extra calories today but i was a beast in the gym today! good feeling

Bench

95x8

135x8

225x3

245x6 *Rep PR

Squat

135x8

225x5

315x1

365x4 *tied for weight pr, *rep pr :grin:

Dips

bwx25

bwx20x3

db chest press

80x10

70x10x2

tricep ext.

80x10x4

unilateral sleigh press

180x8

230x8x2 *pr

leg extensions

225x10

205x10x3

unilateral leg curls

90x10x4

calve raises

135x10

180x12x4

cable chest flys

70x10x10

overhead cable tricep ext.

90x10x 4

never going to skip a lifting day and have to do 2 days worth in a day, exausted

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6/19/13

Shoulder press

90x5

135x5

185x5

135x10

standing unilateral db press

80x8x2

80x6x1

next two lifts are superset

facepulls

115x10x5

cable upright rows

100x10x5

next two lifts are superset

tricep extensions

145x12x5

cable bicep curls

115x12x5

lateral raises

25x10x3

next two lifts are superset

overhead cable tri ext.

100x12x3

bb curls

95x10x3

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6-20-13

225*3

315*3

405*3

500*5

550*1 *pr

my back cracked/popped after, not as bad as last time but the more time passes the worse its hurting i called it after deadlifts

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6-23-13

Ive been having trouble walking after that deadlift im thinking i did some damage to my spine so i took a couple rest days.

bench

135*10

185*5

245*4

135*10*2

im decently happy with this because the bar at this gym is pretty thick so im glad i was within 2 reps of last week

tricep extensions

80*12*5

Db bench press

65*10*4

chest fly machine

190*10*4

overhead tri ext.

70*10*12

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6-24-13

pullups

bw*10

pull downs to chest

120*10

130*10

140*10*2

Db rows

75*10*4

cable pull through

170*10*4

cable reverse flys

30*10*2

20*10*2

db curls

45*8*4

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6/26/13

shoulder press

95x8

135x5

185x2

185x1

idk what happened with the shoulder press the last two weeks 185 felt light but today it felt super heavy

db shoulder press

55x10

65x10x2

lateral raises

20x10

25x10x2

superset the next two

facepulls

100x10x4

upright rows

100x10x4

cable tricep extensions

140x10x4

superset the next two

cable tricep extensions

140x10x3

cable bicep curls

120x10x3

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6-27-13

some complete bullshit happened at work so i needed to release some frustration so i did a brutal track work out... probably bad the day before squats

400 warmup

leg swings

dynamic stretches

5*100 meter sprint

5*400 meter sprint

2*800 meter sprint

2 mile cooldown

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