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  1. #1
    Support the Troops HDJoe's Avatar
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    Default HDJoe transformation - phase 2

    Starting new log, but in reality it is a continuation of my old log
    http://www.muscleandstrength.com/for...ntest-log.html
    Still making progress so going to continue to run same program till end of Aug.
    Set up basicly the same just swithing bi to go with chest, not back, and tris to shoulders, not chest.,
    Chest/bis
    legs
    off
    back/traps
    shoulders/tris
    off
    off ( if needed)
    major lifts 3-4 working sets.3-5 rep range. All other 3 sets 8-12reps. want to keep/increase strenght and muscle size while continueing to lean out a little more and lose some more bodyfat.

    I found my transformation log kept me accountable and found alot of motivation thru folks comments and suggestions..so feel free to comment, critique and motivate
    Last edited by HDJoe; 07-11-2011 at 02:11 PM.
    As iron sharpens iron, so one man sharpens another...Proverbs 27:17
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  2. #2
    Support the Troops HDJoe's Avatar
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    July 11 - Shoulders/tri's
    Lunch workout - 45min
    Seated BB Shoulder Press..95lbs/10...95/10..135/4..135/4..135/4
    Seated Arnold Press..50lbs/9...50/7...50/5
    Side lateral - very slow..15lbs/12...15/12...15/12
    Life fitness Pec/dec machine..reverse flys..115lbs/12..115/12..115/12

    Hammer strenght dips - free weight..90lbs/12..140/10..160/8..160/10
    Tricep pushdown - V-bar..65/10..72.5/10..72.5/9

    1st real shoulder wo since taking time off for 4 of July and end of transformation contest. Was pretty pleased with it..lost about 10lbs on shoulder press, but will get it back. Arnolds were also lacking in reps. taking time off never agrees with me. R shoulder felt pretty good throughout..
    As iron sharpens iron, so one man sharpens another...Proverbs 27:17
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  3. #3
    High on Life linedriver465's Avatar

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    New log.... AWESOME! Keep up the great work and I'll definitely be following.

    1pps shoulder press stand out particularly. Was that seated or standing?
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  4. #4
    Muscle Hobbit carl1174's Avatar
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    Nice work Joe...

    Carl.
    power level 70,880

    Follow my log... Carl1174 Search for the Ideal

  5. #5
    Squattatron Squatter's Avatar
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    Great first session to start the new log. I also liked how you linked to this new log from your old one as I wouldn't want to miss a beat

    Go get that 10 lbs back now eh!!
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  6. #6
    Support the Troops HDJoe's Avatar
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    Quote Originally Posted by linedriver465 View Post
    New log.... AWESOME! Keep up the great work and I'll definitely be following.

    1pps shoulder press stand out particularly. Was that seated or standing?
    Thanks Nick, they were seated
    As iron sharpens iron, so one man sharpens another...Proverbs 27:17
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  7. #7
    Support the Troops HDJoe's Avatar
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    Quote Originally Posted by carl1174 View Post
    Nice work Joe...

    Carl.
    appreciate it, Carl

    Quote Originally Posted by Squatter View Post
    Great first session to start the new log. I also liked how you linked to this new log from your old one as I wouldn't want to miss a beat

    Go get that 10 lbs back now eh!!
    Thanks Jim...I will get it next shoulder workout, that my friend, is a promise
    As iron sharpens iron, so one man sharpens another...Proverbs 27:17
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  8. #8
    M&S Content Manager Steve's Avatar
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    Subbed! Best of luck HD.
    Big & Strong = Heavy Compounds + Progression + Food

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  9. #9
    13 in 15 KD5NFW's Avatar
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    Woohoo a new log!!! Nice shoulder session Joe You'll get the weights back pretty quick I have no doubt! Subbed.
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  10. #10
    M&S Elite Member DazzlingD's Avatar
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    Way to keep going Joe, Transformation was pretty epic mate. Glad to see you're keeping on
    Supps: Novem, Xtend, Scivation Whey Protein, Flaxseed Oil, Multi Vitamin
    We are what we repeatedly do. Excellence, therefore, is not an act but a habit - Aristotle

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  11. #11
    Support the Troops HDJoe's Avatar
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    Quote Originally Posted by Steve View Post
    Subbed! Best of luck HD.
    thanks Steve

    Quote Originally Posted by KD5NFW View Post
    Woohoo a new log!!! Nice shoulder session Joe You'll get the weights back pretty quick I have no doubt! Subbed.
    yes, it always take me a session or two, funny thing is I always hear of these folks take a week or more off and are stronger, that has NEVER happened to me..thanks for following

    Quote Originally Posted by DazzlingD View Post
    Way to keep going Joe, Transformation was pretty epic mate. Glad to see you're keeping on
    thanks alot for the encouragement
    As iron sharpens iron, so one man sharpens another...Proverbs 27:17
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  12. #12
    M&S Senior Member ripednmichigan's Avatar
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    Default Re: HDJoe transformation - phase 2

    Good luck and hit it hard HD!

    Sent from my Epic 4G with Tapatalk
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  13. #13
    Support the Troops HDJoe's Avatar
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    Quote Originally Posted by ripednmichigan View Post
    Good luck and hit it hard HD!

    Sent from my Epic 4G with Tapatalk
    thanks and will do my best
    As iron sharpens iron, so one man sharpens another...Proverbs 27:17
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  14. #14
    Support the Troops HDJoe's Avatar
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    13 july - chest/bi's
    lunch wo - 45min
    Incline BB Press..45/20..135/10..155/5..175/3..185/3..185/3..185/3
    DB Bench Press..45/12..45/12..45/12
    Freemotion cable machine chest press..70/10..80/10..80/10
    DB Incline Fly..50/8..50/7..50/7

    DB Curl..35/10..35/10..35/7
    DB Preacher curl - one@ a time..30/10..30/8..30/8
    Hammer Curl..35/10...40/8

    Overall decent workout. R shoulder stayed pretty good till last set of inclines. Hoping to hit 200 for reps by end of aug..thou i hate using spotters, I might use one to see how close I am at this point. believe I could do singles of 190, maybe 195. weight progression on all chest exercise and rep progression on biceps..Really trying to slow speed down on biceps and really flex at the top of movement..looking for that peak..
    As iron sharpens iron, so one man sharpens another...Proverbs 27:17
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  15. #15
    13 in 15 KD5NFW's Avatar
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    Great session Joe. Progression on chest weights and bi reps!!! Getting close to that 200 on inclines! I think I am scheduled for 200 on inclines this Friday
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  16. #16
    Squattatron Squatter's Avatar
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    Wendler's 1 RM calculator has you at 203 for a max single. I reckon you for sure got 200, especially if a spotter assists with unracking.
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  17. #17
    Support the Troops HDJoe's Avatar
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    Quote Originally Posted by KD5NFW View Post
    Great session Joe. Progression on chest weights and bi reps!!! Getting close to that 200 on inclines! I think I am scheduled for 200 on inclines this Friday
    Thanks..good luck on the 200lbs
    As iron sharpens iron, so one man sharpens another...Proverbs 27:17
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  18. #18
    Support the Troops HDJoe's Avatar
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    Quote Originally Posted by Squatter View Post
    Wendler's 1 RM calculator has you at 203 for a max single. I reckon you for sure got 200, especially if a spotter assists with unracking.
    might have to give it a go next week, than set a bigger goal for end of aug
    As iron sharpens iron, so one man sharpens another...Proverbs 27:17
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  19. #19
    Support the Troops HDJoe's Avatar
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    14 July - legs
    lunch wo - 45min
    Squats..45/10..135/8..175/5..195/4..215/3..225/2..155/10
    Goblet squats..70/12...70/12..70/12
    Free motion seated Hamstring Curls..85/12..100/10..100/10..100/8
    Freemotion lying leg curls..60/8...60/8...60/6
    Hammer strenght seated free weight calf raise..120/12..140/10..140/10..140/10..90/20..90/20

    I have been somewhat stuck on squats at 225lb. Form starts going to sh1t. I might back track to 185 till I can get 12-18 reps than progress..thoughts?? Goblets are for working on depth and concentrating on knee's going outward, plus they fry my legs. Hamstrings, also a work in progress ..calfs were on fire
    Just need to work on patience..
    As iron sharpens iron, so one man sharpens another...Proverbs 27:17
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  20. #20
    Squattatron Squatter's Avatar
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    stalling on squats Oh no - thats not good news.. Good news is si if we all put our heads together, we can help you get out of the stall.

    I remember Matt Wenning syaing in his "so you think you can squat" vids, that when form breaksdown on heavy squats, it can only be corrected with assistance lifts. I suggest yiou get a vid done Joe - and then have Steve & LtL have a look at it to see exactly where your form is breaking down, and then they can suugest specific lifts that will help correct the specific issue.

    For example, Al caught me doing a semi-good morning while I was coming out of the hole during a recent back squat sesh ( I believe this is what may have caused my low back injury) He suggested I needed to increase my back/core strength and that Zercher Squats would help.

    Another suggestion would be to start doing box squats. Box squats are an excellent tool for corrected form issues with regular squats.
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  21. #21
    13 in 15 KD5NFW's Avatar
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    Still a good leg sesh there Joe! I'll be doing box squats tomorrow on my light day to see how they feel for depth. I remember what Jim is talking about on those videos. I seem to remember them recommending GHRs and weighted hypers.
    Just keep smashing it Brother Joe
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  22. #22
    Support the Troops HDJoe's Avatar
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    Quote Originally Posted by Squatter View Post
    stalling on squats Oh no - thats not good news.. Good news is si if we all put our heads together, we can help you get out of the stall.

    I remember Matt Wenning syaing in his "so you think you can squat" vids, that when form breaksdown on heavy squats, it can only be corrected with assistance lifts. I suggest yiou get a vid done Joe - and then have Steve & LtL have a look at it to see exactly where your form is breaking down, and then they can suugest specific lifts that will help correct the specific issue.

    For example, Al caught me doing a semi-good morning while I was coming out of the hole during a recent back squat sesh ( I believe this is what may have caused my low back injury) He suggested I needed to increase my back/core strength and that Zercher Squats would help.

    Another suggestion would be to start doing box squats. Box squats are an excellent tool for corrected form issues with regular squats.

    Thanks Jim, maybe in the next couple weeks i can get wife to come to gym and video on a saturday. I think a little might be mental, in that i do not trust my knes's. Will see what gym has in form of a box, a becnh is too high I would assume, right?
    As iron sharpens iron, so one man sharpens another...Proverbs 27:17
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  23. #23
    Support the Troops HDJoe's Avatar
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    Quote Originally Posted by KD5NFW View Post
    Still a good leg sesh there Joe! I'll be doing box squats tomorrow on my light day to see how they feel for depth. I remember what Jim is talking about on those videos. I seem to remember them recommending GHRs and weighted hypers.
    Just keep smashing it Brother Joe
    thanks..quite sore already today. let me know what you think of the box squats. Thinking maybe of adding a light day of squats on an off day. To work on depth, form, and technique. Everyone's thoughts???
    might look like this
    Chest/bi's
    Legs
    off
    back/traps
    shopulders/tris
    light squat day
    off
    repeat
    As iron sharpens iron, so one man sharpens another...Proverbs 27:17
    .
    http://www.muscleandstrength.com/forum/threads/76757-51-and-still-lifting-getting-stronger

  24. #24
    future old Geezer CLEEPER's Avatar
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    I recently dropped back from 235 to a max of 200 to correct form issues and drop ATG . As bad as I wanted to go heavier I am glad i decided to change it and work back up.


    You will get it man, SUbbed!
    Back to my roots
    Reeves classic physique. started 9-1-2014

  25. #25
    NOT ripped, NOT concerned LtL's Avatar
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    Quote Originally Posted by HDJoe View Post
    thanks..quite sore already today. let me know what you think of the box squats. Thinking maybe of adding a light day of squats on an off day. To work on depth, form, and technique. Everyone's thoughts???
    might look like this
    Chest/bi's
    Legs
    off
    back/traps
    shopulders/tris
    light squat day
    off
    repeat
    Westside has me squatting twice per week most weeks. Once light and once heavy. If you can be disciplined and NOT add too much weight to the bar on light day, you'll be good to go. Why not follow the westside dynamic structure on another day (back maybe) and do 8 sets of 2 off a below parallel box. Concentrate on hitting depth and then exploding back up. Weights should be in the 50-65/70% of your max.

    LtL

 

 

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