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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Posted: 1/13/10 at 6:54am |
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Coming soon...
(probably tonight when i can copy and paste it here) Edited by C. Smith - 11/05/14 at 5:49pm |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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11/9/09 Official Weigh-in: 277
11/9/09
Deads 415x3, 475x3, 535x3
Upright Rows
FacePulls
Curls
11/11/09
Push Press 225x3, 245x3, 275x3
Laterals
Push-ups
Pushdowns
11/17/09
Front Squats 330x3, 330x3, 365x2 (weight easy, breathing not)
Swing Squats
Shrugs
Face Pulls
Pulley Rows
11/19/09
Push Press 225x5, 225x5, 245x5 (tweak left shoulder on rep #5) Hang Cleans Laterals Push Ups Pushdowns 11/20/09 Official Weigh-in: 288
11/25/09
Deads 385x5, 445x5, 505x5
FacePulls
Rows
12/2/09
Front Squats 265x5, 315x5, 365x5
FacePulls
Rows
Swing Squats
12/4/09 Official Weigh-in: 291 12/5/09 Push Press 215x5, 245x3, 275x4 (shoulder is injured) Pushups Pushdowns Tricep Extensions (band) Rotator Cuff rehab 12/9/09
Deadlift 445x5, 505x3, 565x4
Chins
FacePulls
Rotator Cuff rehab
12/13/09 Push Press 205x3, 235x3, 265x3 Hang Cleans Pushups Laterals Triceps Rotator Cuff Rehab 12/22/09
Pump Artist workout
12/29/09
Deads 445x3, 505x3, 570x3
Chins
FacePulls
Bi/Tri
12/31/09 Squats 315x5, 315x5, 315x5 Extensions/Curls Laterals Bi/Tri 1/4/10 Deads up to 605x1 Chins FacePulls Bi/Tri 1/6/10 Fronts up to 455x1 Extensions/Curls HighPulls Tri 1/12/10 Official Weigh-in: 289 1/12/10 Deads 420x5, 480x5, 545x5 Chins Rows Bi/Tri |
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Mr. Natural
Postaholic Top 10 in the USA - '02-'08 Joined: 7/24/07 Location: NY Status: Offline Points: 1168 |
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Dave Barron
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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I'm a little fatter than that.
My goal is to be the heaviest i've ever been come my first game. (shooting for 305+). |
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dl_buffy
Postaholic Joined: 3/14/07 Location: United States Status: Offline Points: 1507 |
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BWAH HA HA ha ha!!! I was just thinking to myself...'HOLEY CRUD 291!! I am hoping for 240lbs this year, I'm a gonna get crushed!'
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Mountain Man
Senior Member Craig Smith Fan Club Joined: 4/07/08 Location: United States Status: Offline Points: 946 |
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I so wish I could Push Press your numbers, well all of your numbers for that matter, but your Push Press is particularly impressive.
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Robin Walker
"The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it." GSP quoting Michaelangelo |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Thanks, all was going well until I tweaked on a set of 5. Haven't done much since. If i can get it healthy I look to put up bigger numbers soon. If not, I'll shoot cortisone in it and put up bigger numbers soon. |
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dl_buffy
Postaholic Joined: 3/14/07 Location: United States Status: Offline Points: 1507 |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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1/13/10
Floor Press up to 365, miss @ 405 Laterals |
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S McCracken
Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Just got mine Im feeling good again. After the pain of the shot went away anyway. I forgot how bad those hurt |
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North American Highlander Ohio Chair
www.nahighlander.com |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Rly? It never bothered me, even when bringing that big gauge needle through the back.
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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1/16/10
Front Squats 365x5, 405x3, 465x1 (very easy) Ext/Curls Bi/Tri |
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Wayne Hill
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 2935 |
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Some cortisone shots contain a local anesthetic. With it, the shot's no big deal. Without it, it's agonizing. I have no idea why they'd use the one without, but my wife's had something like a dozen of them, and has only had the one with the anesthetic on one occasion.
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"We may be small, but we're slow." - MIT Rugby
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thegnome
Postaholic Joined: 9/22/04 Location: United States Status: Offline Points: 3169 |
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I mean come on, isn't that for everybody?... |
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Andrew G
Vada a bordo CAZZO!!!! |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Interesting, i've never asked. If I go back in i'll see what they say. |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Of course! You have to realize that is still pretty disappointing for me being 100lbs away from where i once was. But I'm taking this offseason slow and steady and I think it will pay off. Also, I had some issues the week prior and realized that I wasn't racking the bar properly. Fixed that and amazingly the weights felt much better |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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1/18/10
Deads 405x3, 495x3, 585x3 Rows Chins Bi/Tri |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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1/20/10
Rev Band Bench up to 455 Laterals Pulldowns Bi/Tri I didn't plan to do much as I just pulled on Monday, and plan to squat on Saturday. The PL crew was doing their thing so I did a few sets of reverse band benches with them. What a stupid exercise, lol. |
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Quint T Melius
Senior Member Joined: 11/11/07 Location: United States Status: Offline Points: 390 |
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Craig, What hand postion are you using for front sqaut? I have had some issues trying to get back to them after an 8 year break and finally have my strength back to try some more. When I did them in the early 2000's I put my lifting staps on the bar, but that always felt like I was missing some of the benefit from the lift. |
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If you don't have time to do it right, when are you going to have time to do it over?
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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I use straps, always have. It's the only way I can get my elbows high enough to rack it properly. Once it's racked though, I could pretty much let go, cause it's in there to the point of cutting off my air with too many reps
You can see in all my FS vids how i set up the straps. |
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Quint T Melius
Senior Member Joined: 11/11/07 Location: United States Status: Offline Points: 390 |
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Good deal man I appreicate it.
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If you don't have time to do it right, when are you going to have time to do it over?
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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1/21/10 Official Weigh-in: 291
I seem to be a standstill. Added shakes in yesterday to see if that will help put some weight on. Top four abs showing, so there is composition change, but I wanna weight 300! |
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phatmiked
Postaholic Joined: 4/13/07 Status: Offline Points: 2321 |
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I'd love to be 3 hundy and be able to see an ab. Sheesh. I bet if you benched more often that would get you over the hump. |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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I'll keep that in mind! |
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chirolifter
Postaholic Joined: 5/06/08 Location: United States Status: Offline Points: 1341 |
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pizza and ice cream. In that order... Kiss the abs goodbye
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"It's what you do when no one is watching that builds character."
Gene Flynn |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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I'm not sure it's possible to eat more pizza and ice cream than I do Gene, lol. I'm the guy that tracked down Chocodiles (chocolate covered twinkies) that were 3000 miles away and made someone obtain them and ship them to me. Ask anyone, it's not my diet that is responsible |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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1/25/10
Deads 420x5, 475x5, 555x5 Rows Chins Ext/Curls Bi |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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1/27/10
Bench - chains, boards, lulz Shrugs Face Pulls Tri Trained with the PL crew again, those guys train funny. I still think a lot of what they do would be better served doing other things, but i digress. I'm giving overheads a rest, so i thought why not. Anyway, did some full range and some two board. Nothing crazy, as I still try to protect the shoulder. Heaviest sets were with 320 +160lbs of chains. |
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cstclair
Groupie Joined: 8/10/07 Location: United States Status: Offline Points: 72 |
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Nice pulling Monday.
Boards and the reverse bands are fun. Nothing like taking an exercise where you are already laying down and then shorten the range of motion. I kid, I kid. |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Thanks brother, slowly but surely getting back in the 700 pulling range.
Exactly! |
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