20090326, 04:54 AM  #101  
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20090326, 07:22 AM  #102 
Harry Potter

3/25/2009
Warmup  RC complex, Dynamic Stretch Wide  Front lat pulldown(warmup) 2 x 10 @ 75 1A)Wide Grip Pullup  4 x 6 @ bw(10's) 1B)TBar Row  4 x 8 @ 4p(120's) 2A)BB Row  4 x 8 @ 135(10's) 2B)HS Iso High Lat row  4 x 8/8 @ 2pps+10(90's) 3A)Straight Arm Pulldown  4 x 10 @ 100(10's) 3B)Straight Arm Rope pulldown  4 x 10 @ 85(45's)
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Downsouth we still be bangin' Robert Davis on the regular... www.truenutrition.com discount code rys241 for 5% off all orders! 
20090326, 07:38 AM  #103  
KCSR Queen

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Damn. My aching problem finally went away about a week or two ago. 

20090326, 08:28 AM  #104 
Harry Potter

lol, sounds like a lot of people need to learn how to stretch, foam roll, warmup etc.
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Downsouth we still be bangin' Robert Davis on the regular... www.truenutrition.com discount code rys241 for 5% off all orders! 
20090326, 08:51 AM  #105 
askmehowIknow,bro!

i ran. how boring.

20090326, 09:03 AM  #106  
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For chest, use the pec dec fly machine. No stress on the elbows if you do it correctly and you can fry the shit out of your pecs. 

20090326, 09:07 AM  #107 
Harry Potter

3/24
Warmup  RC complex, Dynamic Stretch, DB Incline Bench 2 x 10 @ 35 1 x 3 @ 80 5 x 5 @ 100 Flat DB BEnch 3 x 10 @ 90 3A)DB Decline Bench(10's)3 x 8 @ 90's 3B)Flat DB Fly(90's)3 x 8 @ 35's Free Motion Cable Cross  30 sec rest 7 x 10 @ 70 Rev Camber Bar PRessdown  4 x 12 @ 160 Vbar dip  3 x 10,12,10 @ BW Abs Giant set Moutain Climbers  2 x AMRAP x 30 sec Swiss Ball Plank  2 x ALAP Hang Leg Raise  2 x AMRAP High to low wood chopper  2 x amrap @ 40lbs
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Downsouth we still be bangin' Robert Davis on the regular... www.truenutrition.com discount code rys241 for 5% off all orders! 
20090326, 10:28 AM  #108 
Ran up and down the stairs like 30 fucking times hauling in baby shower stuff from my inlaws minivan.
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XBL: Buddyl33 PSN: KC_Buddyl33 

20090327, 05:45 PM  #109  
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20090328, 09:26 PM  #110 
Harry Potter

No one ever got big lifting little weights.
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Downsouth we still be bangin' Robert Davis on the regular... www.truenutrition.com discount code rys241 for 5% off all orders! 
20090330, 11:16 PM  #111 
I don't know the names of most of the lifts i do, so i'm just gonna do my best to get my point across... oh, btw i'm 6' and 165
in order: DB curls 1x15 @ 20 DB curls 1x12 @ 25 DB curls 1x10 @ 30 DB curls 1x6 @ 35 DB curls 1x3 @ 40 (current max 45) edit: forgot to add this in> DB shrugs 3x10 @ 50 Dips 3x8 with 35 extra pounds from weight belt BB curls 3x10 @ 65 (current max 95) flat bench tricept extensions 3x10 @ 55 (no clue what this is actually called) keeping arms straight i bring them from my waist to the point even with my shoulders directly infront of me 3x10 @ 20 same thing as above except i bring the weight out to the side 3x10 @ 20 DB hammer curls 3x10 @ 30 tricept press down on cable machine 3x10 @ 50 standing and keeping my arms level with my shoulders, i move my arms in a circle outwards and then back keeping the weight parallel to the ground (sorry if that doesn't make anysense... it hurts like hell though) 3x10 @ 12 bike for 20 min. keeping HR around 130 and that's all she wrote... 

20090331, 11:29 AM  #112 
gym time: 6:00pm
Barbell Bench press 10 x 135 5 x 225 5 x 255 5 times Incline Barbell Bench Press 185 x 5 205 x 5 4 times Pullovers 5x80 5x85 5x90 2 times 5x95 Pull ups (50) Pull Downs 2 sets of 10 (wide grip) 10x185 2 times Bent over rows 185x5 195x5 4 times Deadlift to failure 10x275 6x325 4x345 crunches 5 sets of 25 

20090331, 05:27 PM  #113 
Chest: Mon
Incline DB Bench: 45's x 8 x 1 65's x 5 x 5 Flat DB Bench: 75's x 6 x 4 Superset with/ Incline Db Flye: 25's x 8 x 4 Weighted Dips: BW + 60lbs x 8 x 4 Machine Chest Press: 145 x 6 x 4 Tues: Legs Squat: Bar x 12 x 1 135 x 8 x 1 205 x 5 x 5 A2G Calf Extensions: 245 x 8 x 4 superset with/ Seated Calf Raises: 50lbs x 10 x 4 DB Lunges: 40's x 12steps x 4 superset with/ Leg Extensions: 70lbs x 10 x 4 Romanian Deadlift: 185 x 8 x 3 

20090331, 07:59 PM  #114 
bi / tri
barbell curls 100 x 8 100 x 8 95 x 10 95 x 10 hammer curls 45 x 12 45 x 12 45 x 12 45 x 12 lying tri ex 75 x 10 75 x 10 70 x 12 70 x 12 cable tri pushdown 90 x 15 90 x 15 90 x 15 90 x 15 90 x 15 1 arm preacher curls 35 x 10 35 x 10 35 x 10 35 x 10 concentration curls 35 x 10 35 x 10 35 x 10 35 x 10 overhead rope tri ex 75 x 12 75 x 12 75 x 12 75 x 12 rope tri pushdown 70 x 15 70 x 15 70 x 15 70 x 15 70 x 15 cable curl giant set 25 x 15 25 x 15 25 x 15 25 x 15 25 x 15 25 x 15 25 x 15 25 x 15 20 x 15 20 x 15 20 x 15 20 x 15 20 x 15 20 x 15 20 x 15 20 x 15
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20090401, 02:08 AM  #115 
Im still pretty much a newb and weak sauce, but here is from tonight.
seated bicep curl (machine) 12x 90 12x 110 12x 110 incline barbell tricep extension 12x 65 12x 65 12x 65 seated incline dumbell bicep curl 12x 30 12x 30 12x 30 Barbell Close Grip Bench Press (incline) I can do more weight with these but I usually do them while i am doing the tricep extensions so i use the same weight. 8x 65 8x 65 8x 65 Hammer curls 12x 30 12x 35 12x 35 cable tricep pushdown 12x 90 12x 90 12x 90 rope tricep pushdown 12x 110 12x 110 12x 110 rope bicep curl 12x90 12x90 12x90 (not sure what these are called) Wide grip reverse cable tricep pushdown 12x 120 12x 120 12x 120 think that is all.
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1991 Mustang GT 

20090401, 11:59 AM  #116 
Back day
wide grip pull ups bw x 10 bw x 10 bw x 10 sumo deadlift 135 x 10 warmup 275 x 6 275 x 6 275 x 6 275 x 6 275 x 6 standing rope back ex 45 x 12 45 x 12 45 x 12 45 x 12 1 arm db row 90 x 12 90 x 12 90 x 12 90 x 12 seated cable row 160 x 10 160 x 10 160 x 10 160 x 10 lat pulldown 110 x 10 110 x 10 110 x 10 110 x 10 rear lat raise 25 x 12 25 x 12 25 x 12 25 x 12
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20090401, 12:05 PM  #117 
Harry Potter

Warmup  RC complex, Dynamic Stretch,
DB Incline Bench(120's) 1 x 10 @ 35 1 x 5 @ 65 1 x 3 @ 85 5 x 5 @ 105 Flat DB Bench(90's) 3 x 8 @ 90 IsoWide Chest(60's) 3 x AMRAP(12,10,8.5) @ 3pps 3rd set drop  D> 7 reps @ 2pps D>12 reps @ 1pps DB Incline Fly(30's) 7 x 8 @ 30 Smith Incline Bench(60's) 3 x 10 @ 135 Overhead DB ext(60's) 3 x 12 @ 85
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Downsouth we still be bangin' Robert Davis on the regular... www.truenutrition.com discount code rys241 for 5% off all orders! 
20090401, 02:30 PM  #118  
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20090401, 02:49 PM  #119  
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nah... he'll just smash through the floorboards and flintstone that bitch around town
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20090401, 03:08 PM  #120 
**Sponsor**

Legs last night:
I call this my "I'm coming for your Slyva" workout. Squats: 135 x 12 185 x 10 225 x 10 315 x 6 335 x 5 335 x 5 Leg Press: 4 plates per side x 10 5 plates per side x 10 6 plates per side x 8 7 plates per side x 5 Leg extensions: 100 x 15 130 x 12 160 x 10 190 x 10 220 x 10 250 x 8. That's right. 250 lbs, bitches. Seated Hamstring Curls 100 x 12 130 x 10 160 x 10 175 x 7 Seated Calf raises 90 x 15 90 x 15 90 x 15 90 x 15 Then, I finished it off with 30 minutes on the treadmill, 3.5 mph, just to keep the heart rate around 120 bpm. FUCK YOU, FATHER TIME. FUCK YOU SQUARELY IN YOUR ASS!
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20090401, 03:19 PM  #121  
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20090401, 03:22 PM  #122  
Harry Potter

Quote:
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Downsouth we still be bangin' Robert Davis on the regular... www.truenutrition.com discount code rys241 for 5% off all orders! 

20090401, 03:22 PM  #123  
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20090401, 05:10 PM  #124  
**Sponsor**

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But I assure you that I'm not a "shallow squatter". I also get pretty deep on leg press.
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20090401, 05:26 PM  #125  
Super Moderator

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I like for my knees to be at my chest on the sled. It ensures maximum glute soreness.
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