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Engineered To Spec...Built To Last!!!!! -
OK, so here's the deal.
I had started half way into week 2 of the cube training program when I had to go and take care of my Mom's funeral.
I had decided when I got back this past Wednesday to pick back up on the remaining days of week 2 and keep it rollin' in the correct order from that point on.
The TapouT XT program will be picking up on it's regular sequence also.
This next week and a half will be fun getting myself back into it but it will be done!
Will try and get everything posted up and caught back up too.Engineered To Spec...Built To Last!!!!!Comment
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Update:
The last 2 days of week 2 Cube training was a challenge as well as the 3 TapouT XT days.
Must be all that has transpired cos everything felt heavy and was a challenge.
Will start reposting my training cycle starting with week 3 of the Cube program and week 8 of the TapouT XT program.Engineered To Spec...Built To Last!!!!!Comment
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Starting from now on for a while I'm not going to be posting up my TapouT XT program training.
A lot is going on and I will keep it somewhat updated in my Cube training.Engineered To Spec...Built To Last!!!!!Comment
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The Cube - Reloaded
The Cube - Reloaded
Week 4/Day 1
Monday
1 July 2013
Deadlift Day: REPS
15 minute stretch and warm-ups
Note: Wore socks and no shoes on all deadlift exercises.
Deadlift:
(double overhand/no belt or hooks/1 minute rest)
(sumo stance)
135 x 12
(conventional stance)
135 x 12
(sumo stance)
225 x 8
(2 minute rest)
(conventional stance)
315 x 1
(4 minute rest)
(sumo stance)
365 x 1
(conventional stance/alternate grip/no belt)
405 x 3
(sumo stance/belted)
405 x 3
Good pulls on these today. Just felt like I needed a belt on the 405 sumo today but it's all good.
2" Block pulls:
(snatch grip/hooks but no belt)
2 x 275 x 10
Oh ya! This was feeling it all through my back.
The good feeling.
4" Deficit Deadlift:
(unbelted and unhooked/conventional stance)
315 x 10
Felt good and strong on this pull today!
Back Raises:
blue band x 50
My back love it when I get to this exercise.
Abs:
TapouT XT
Target Stretch:
About 15 minutes again
Time/Comments:
Solo today as it was a good training day.
Pleased with today's results.
Motivation around 9!Engineered To Spec...Built To Last!!!!!Comment
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The Cube - Reloaded
The Cube - Reloaded
Week 4/Day 2
Tuesday
2 July 2013
Bench Day: HEAVY
15 minute stretch and warm-ups
Bench:
(warm-up only/unbelted and unwrapped)
(close-grip...pinky on smooth and knurling)
bar x 20
(pinky on bar ring)
bar x 20
(close-grip)
135 x 12
(pinky on bar ring)
135 x 12
(index finger in bar ring)
225 x 5
Good warm-up and ready to go.
2 Board Bench:
(wrist wraps only)
275 x 5
315 x 5
(wrist wraps/belted)
365 x 3
405 x 2
These were good today.
3 Board Bench:
(wrist wraps and belted/index finger on bar ring)
3 x 315 x 15
Really got into my triceps good on this one today.
Barbell Shrugs:
(no belt or hooks)
225 x 10
(belted and haulin hooks)
4 x 315 x 15
Traps are really feeling this one now.
Standing Dumbbell Military Press:
(wrist wrap and unbelted)
40 x 10
60 x 10
2 x 70 x 10
Good on these today.
Triceps Pressdowns:
150 x 15
180 x 15
210 x 15
220 x 15
Triceps are good and tight now.
Some burning too.
Abs:
TapouT XT
Target Stretch:
Another 15 minute round
Time/Comments:
Powerbelle spotted me today.
Was a very good day in the gym.
Motivation was 10+!Engineered To Spec...Built To Last!!!!!Comment
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The Cube - Reloaded
The Cube - Reloaded
Week 4/Day 3
Thursday
4 July 2013
Squat Day: SPEED
15 minute stretch and warm-ups
Squat:
(no wraps or belt)
135 x 20
225 x 8
(wrist wraps only)
6 x 305 x 2
Belted up but unlatched on the 3rd set through the 6th sets.
Good for speed on these today.
Squat:
(green reverse band)
(wrist wraps and belted only)
425 x 2
Felt good on this one today.
Powerpohl Belt Squat:
80 x 12
180 x 12
190 x 12
200 x 12
210 x 12
Legs are really tight and burning now.
Good Mornings:
Note: Strict form. Lead with chi going down and don't let but go back.
3 x bar x 12
Oh ya! Lower back really needing this today.
Kettle Bell Swings:
(no wraps or belt)
3 x 25 x 15
Good stretch on my back on these.
Abs:
TapouT XT
Target Stretch:
About 15 minutes at the end.
Time/Comments:
Powerbelle was in for some motivating me again!
Training was good again today!
Motivation was around 10 again.Engineered To Spec...Built To Last!!!!!Comment
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Things have been totally hectic with work and had to take off again to go up to the state where my mom had resided and take care of her affairs, but for the most part it's taken care of and now maybe I can focus on my training and other things.
Only got to train 2 day last week with everything going on.
Will start posting up my journal again this week.Engineered To Spec...Built To Last!!!!!Comment
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