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Dom's training log

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DomenicFazzaniIcon...06-11-2013 @ 00:00 
Member 4888, 28 posts
SQ 250, BP 190, DL 262.5
702.5 kgs @ 110kgs UnEq
Squat-
60
100
120
140
160
180x23!! Pb

Leg press- 400kgx40reps pb
Walking lunges holding 25'sx2walks of gym.

Leg curlsx2-3sets then a set of heavy negatives
DomenicFazzaniIcon...06-11-2013 @ 00:02 
Member 4888, 28 posts
SQ 250, BP 190, DL 262.5
702.5 kgs @ 110kgs UnEq
Dumbell shoulder press

30'sx8
40'sx6
50'sx5
55'sx6pb
45'sx12pb

Side raises
20'sx15,15,15

Rear delt flysx2-3sets
V bar pushdowns-
Stackx11pb
DomenicFazzaniIcon...06-11-2013 @ 00:04 
Member 4888, 28 posts
SQ 250, BP 190, DL 262.5
702.5 kgs @ 110kgs UnEq
Bent over rows

Bar
60
80
100
120
140
160
180x8pb
140x22pb

Dumbell row
85x6,6pb

Lat pulldown (close grip)
250lbsx6pb?
210x10

Hammer row
5ppsx15pb
5 1/2ppsx15pb

Preacher curls
X2-3sets
DomenicFazzaniIcon...06-11-2013 @ 16:01 
Member 4888, 28 posts
SQ 250, BP 190, DL 262.5
702.5 kgs @ 110kgs UnEq
bench
bar
60
80
100
120
140
150
165x5pb pec twinged on 4th rep, 5th rep no pain

paused bench
150x5
140x5

incline dumbell
50'sx20pb
flat dumbell
50'sx20pb

pec dec
just a few light sets to get more blood in the twinged pec

rope pushdowns
3-4sets 10-15reps


think im good for a 190 bench right now..so im on track to hit the goal as long as keep pec healthy for the last bench session in 2 weeks
DomenicFazzaniIcon...11-11-2013 @ 12:31 
Member 4888, 28 posts
SQ 250, BP 190, DL 262.5
702.5 kgs @ 110kgs UnEq
Front squat
60
80
100
120
140
160
180
190x1pb
160x6 pb
Leg press
2-3 sets 10-15reps
Leg ex + leg curls
Superseted until no reps can be performed. I call this LEG DEATH
DomenicFazzaniIcon...11-11-2013 @ 23:32 
Member 4888, 28 posts
SQ 250, BP 190, DL 262.5
702.5 kgs @ 110kgs UnEq
Strict press (military)
Bar
40
60
80
90
100x8!pb
80x12

Side raises
20'sx20,15,15

Dumbell standing press-
30'sx15,15,15,8

Rear delt flys x3sets

Rope pushdowns and rope cable curls
DomenicFazzaniIcon...14-11-2013 @ 16:57 
Member 4888, 28 posts
SQ 250, BP 190, DL 262.5
702.5 kgs @ 110kgs UnEq
Deadlift
60
100
140
180
200
220
240
255x1x5

Deficit
230x5,5

Speed deads 10 sec rest
160x1x15

Back extensions with barbell
40x10x4
DomenicFazzaniIcon...14-11-2013 @ 16:58 
Member 4888, 28 posts
SQ 250, BP 190, DL 262.5
702.5 kgs @ 110kgs UnEq
Dumbell row
40x10
50x10
70x6
90x8pb
100x8pb

Close grip pulldown
3seta
DomenicFazzaniIcon...14-11-2013 @ 16:59 
Member 4888, 28 posts
SQ 250, BP 190, DL 262.5
702.5 kgs @ 110kgs UnEq
Light upper body chest day as tweaked pec last week, no pain but didn't want to push it as last heavy bench session next week before comp

Flat dumbell
30'sx50x2

Incline db
30'sx30x3

Chest press machine
3 sets + drop set

Rope pushdowns
DomenicFazzaniIcon...26-11-2013 @ 22:59 
Member 4888, 28 posts
SQ 250, BP 190, DL 262.5
702.5 kgs @ 110kgs UnEq
Pull-ups
100 total reps with body weight
Hammer row
3 sets of 30 reps
Cable row
2 sets of 10 reps
Cable curl
2x15
DomenicFazzaniIcon...26-11-2013 @ 23:01 
Member 4888, 28 posts
SQ 250, BP 190, DL 262.5
702.5 kgs @ 110kgs UnEq
Bench raw
60
80
100
120
140
160
170
180
185x1 pb
140x14pb

Hammer super incline
2 sets +drop set

Cybex chest press
1 set + drop set

Pec dec
2-3 sets 15 reps
DomenicFazzaniIcon...26-11-2013 @ 23:03 
Member 4888, 28 posts
SQ 250, BP 190, DL 262.5
702.5 kgs @ 110kgs UnEq
Turns out I've got 3 disks that are compressed in my back.

Compression on L5 disk and stress compression on L2, L3.

So I didn't squat last Friday as wanted to play safe

Leg press
600x18pb

Walking lunges
50kg 2 lengths of gym x4sets

Leg extension
X4 sets

Leg curl
X4sets
DomenicFazzaniIcon...26-11-2013 @ 23:04 
Member 4888, 28 posts
SQ 250, BP 190, DL 262.5
702.5 kgs @ 110kgs UnEq
Saturdays workout

Strict press
100x4 s**t! Started this session an hour after waking up

Standing dumbell press
40'sx8,8

Side raises
20'sx20,20
DomenicFazzaniIcon...20-03-2014 @ 14:55 
Member 4888, 28 posts
SQ 250, BP 190, DL 262.5
702.5 kgs @ 110kgs UnEq
want to compete in my first strongman comp...any comps coming up for a goof first timers?

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