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Unread 2009-03-06, 12:11 PM   #26
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9x15 curls of miller lite bottle to lips

3x25 curls of rum/diet glass to lips


It was an off day
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Unread 2009-03-06, 01:01 PM   #27
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Last night was arms

Standing barbell curls:

40 x 15
60 x 12
80 x 8
100 x 6
100 x 4
100 x 4

Standing dumb bell curls:

25 x 10
30 x 10
35 x 10
40 x 6

Preacher curls (nautilus machine)

45 x 10
55 x 8
55 x 8
45 x 10

Cable concentration curls

40 x 18

Triceps

Overhead dumbbell press:

65 x 12
75 x 12
85 x 12
95 x 10

Cable pushdowns

60 x 12
80 x 10
100 x 10
120 x 6
120 x 4

Dips:

bodyweight x 8 (1 set and I was fried)
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Unread 2009-03-06, 01:05 PM   #28
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Quote:
Originally Posted by JohnnyBravo
Last night was arms

Standing barbell curls:

40 x 15
60 x 12
80 x 8
100 x 6
100 x 4
100 x 4

Standing dumb bell curls:

25 x 10
30 x 10
35 x 10
40 x 6

Preacher curls (nautilus machine)

45 x 10
55 x 8
55 x 8
45 x 10

Cable concentration curls

40 x 18

Triceps

Overhead dumbbell press:

65 x 12
75 x 12
85 x 12
95 x 10

Cable pushdowns

60 x 12
80 x 10
100 x 10
120 x 6
120 x 4

Dips:

bodyweight x 8 (1 set and I was fried)
NICE, yesterday was chest/tris for me.

Gym Time - 4:30 p.m.

Warm up - Dynamic stretch, RC complex.

DB Incline Bench
2 x 10 @ 35's
1 x 4 @ 80's
5 x 5 @ 100's

Iso-Wide Chest Press
3 x 7-1/2, 8, 6 @ 4pps
3rd set drop ->3pps x 4
D->2pps x 5
D->1PPS x 8

Incline DB Fly - 3 x 10 @ 32.5's
SS W/
Flat DB Bench - 3 x 8,5,8 @ 80's
SS W/
Decline DB Fly - 3 x 10 @ 32.5's

Pec Dec - 30 sec rest
7 x 10 @ 90

V-bar Pressdown - 3 x 12 @ 100
SS W/
Ez-bar CGBP - 3 x 15,15,10 @ 85

Free Motion Straight Bar Pressdown - 3 x 10 @ 150
SS W/
1-arm rev grip pressdown - 3 x 10/10 @ 40

BW V-Bar Dips - 30 sec rest
7 x 10,10,10,8,9,10,8 @ BW

Seated Calf Ext - 2 nuetral, 2 out, 2 in
6 x 10 @ 135

Leg Press Calf Ext
2 x 50 @ 3pps

HS MtS Crunch - 2 x 12 @ 90
SS W/
HS MTS Obliqe Curnch - 2 x 12/12 @ 60
SS W.
Plank - 2 x 30 sec
SS W/
Stomach Vacum - 2 x 30 sec
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Unread 2009-03-06, 01:15 PM   #29
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Damn Sylva 5x5 on the 100's now... impressive... did they yell at you for dropping them...
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Unread 2009-03-06, 01:17 PM   #30
Sylva
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Damn Sylva 5x5 on the 100's now... impressive... did they yell at you for dropping them...
Thanks bro! Ever since I changed to 24hr I haven't had that problem lol
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Unread 2009-03-06, 01:20 PM   #31
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Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Ricerking13
Damn Sylva 5x5 on the 100's now... impressive... did they yell at you for dropping them...
Thanks bro! Ever since I changed to 24hr I haven't had that problem lol
tomahawk ridge does not appreciate weights being dropped
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Unread 2009-03-06, 01:21 PM   #32
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Quote:
Originally Posted by Black-Top
Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Ricerking13
Damn Sylva 5x5 on the 100's now... impressive... did they yell at you for dropping them...
Thanks bro! Ever since I changed to 24hr I haven't had that problem lol
tomahawk ridge does not appreciate weights being dropped
lol, one time I dropped them going to failure w/ 100's mah bad!
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Unread 2009-03-06, 01:23 PM   #33
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Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Black-Top
Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Ricerking13
Damn Sylva 5x5 on the 100's now... impressive... did they yell at you for dropping them...
Thanks bro! Ever since I changed to 24hr I haven't had that problem lol
tomahawk ridge does not appreciate weights being dropped
lol, one time I dropped them going to failure w/ 100's mah bad!
its a gym not a library jussayin
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Unread 2009-03-06, 01:26 PM   #34
Sylva
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Quote:
Originally Posted by Black-Top
Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Black-Top
Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Ricerking13
Damn Sylva 5x5 on the 100's now... impressive... did they yell at you for dropping them...
Thanks bro! Ever since I changed to 24hr I haven't had that problem lol
tomahawk ridge does not appreciate weights being dropped
lol, one time I dropped them going to failure w/ 100's mah bad!
its a gym not a library jussayin
This was a VERY VERY VERY intense session. Man I was freaking sweating balls. I sometimes think people in there think I'm a crazy mad man because I get done with a set, sweats pouring, I'm sittin on the bench, slamin my wo shake, etc. I mean I'm stinking fired up and wearin myself out man. I don't destroy the iron for nothing. I come to freaking kick azz and take names and guess what? That's what I does baby. I come to steal kill and destroy the Iron.
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Unread 2009-03-06, 01:57 PM   #35
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Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Sylva
3/3/2009

Gym Time ~ 6:15 p.m. - The girl is back in the gym full time and I had to wait for her to get off work for her to train w/ me. Notes: She's an incredible workout partner and does every rep of every exercise I do to her fullest ability(legs, back, chest, everything!!), she's no pussy like most guys and gals in the gym. She trains her ass off and is a great motivator to boot.

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 135
5 x 5 @ 255

Leg Press
1 x 10 @ 5pps
2 x 10 @ 7pps
Single Leg
1 x 10/10 @ 2pps
2 x 10/10 @ 3pps

Smith Lunge - 3 x 8/8 @ 105
SS W/
Smith Squat - ass touches floor every rep
3 x 8 @ 105

Quads on freaking fire and I love it. I'm going to get my legs to grow big some way!!

Leg Ext - 30 sec rest
3 x 10 @ 145
4 x 10 @ 130 - lol @ walking w/ more than tiny steps

DB Romainian DL
3 x 8 @ 120's

Lying Leg Curl - 30 sec rest
7 x 12 @ 115 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 90

EZ Bar Shrug
3 x 10 @ bar + 2pps
3rd set drop - 85 x 25reps

Freaking killer workout!
Here, since none of you faggots have shit to post except a thumb in your ass save for (sebaz and a few other are excused, I'll post my GF's workouts, bet she fucking works out harder then 99% of this forum)

Her workout

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 65
5 x 5 @ 95

Leg Press
3 x 10 @ 1p+25ps
Single Leg
3 x 10/10 @ +25ps

Smith Lunge - 3 x 10/10 @ 65
SS W/
Smith Squat - ass touches floor every rep
3 x 10 @ 65

Leg Ext - 30 sec rest
7 x 10 @ 60

BB Romainian DL
4 x 15 @ 40

Lying Leg Curl - 30 sec rest
7 x 12 @ 45 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 45

Standing Rope Crunch - 4 x 10 @ 60

Standing Wood Choppers
4 x 10/10 @ 40
Then last night she did

Leg Press centuries - trying to get to 100 reps

1 x 10 @ +5 per side
1 x 20 @ +10 per side
1 x 30 @ +15 per side
1 x 40 @ +20 per side
1 x 50 @ +25 per side
1 x 60 @ +30 per side
1 x 70 @ +35 per side
1 x 25 @ +40 per side

leg Ext - 3 x 15 @ 40
SS W/
Lying Leg Curl - 3 x 12 @ ? I can' remember lol, want to say around 45

BB SLDL on box
4 x 15 @ 45

seated calf ext - 6 x 10 @ 40

Leg press calf ext - 2 x 50 @ +10

Fucking beast!
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Unread 2009-03-06, 02:13 PM   #36
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Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Sylva
3/3/2009

Gym Time ~ 6:15 p.m. - The girl is back in the gym full time and I had to wait for her to get off work for her to train w/ me. Notes: She's an incredible workout partner and does every rep of every exercise I do to her fullest ability(legs, back, chest, everything!!), she's no pussy like most guys and gals in the gym. She trains her ass off and is a great motivator to boot.

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 135
5 x 5 @ 255

Leg Press
1 x 10 @ 5pps
2 x 10 @ 7pps
Single Leg
1 x 10/10 @ 2pps
2 x 10/10 @ 3pps

Smith Lunge - 3 x 8/8 @ 105
SS W/
Smith Squat - ass touches floor every rep
3 x 8 @ 105

Quads on freaking fire and I love it. I'm going to get my legs to grow big some way!!

Leg Ext - 30 sec rest
3 x 10 @ 145
4 x 10 @ 130 - lol @ walking w/ more than tiny steps

DB Romainian DL
3 x 8 @ 120's

Lying Leg Curl - 30 sec rest
7 x 12 @ 115 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 90

EZ Bar Shrug
3 x 10 @ bar + 2pps
3rd set drop - 85 x 25reps

Freaking killer workout!
Here, since none of you faggots have shit to post except a thumb in your ass save for (sebaz and a few other are excused, I'll post my GF's workouts, bet she fucking works out harder then 99% of this forum)

Her workout

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 65
5 x 5 @ 95

Leg Press
3 x 10 @ 1p+25ps
Single Leg
3 x 10/10 @ +25ps

Smith Lunge - 3 x 10/10 @ 65
SS W/
Smith Squat - ass touches floor every rep
3 x 10 @ 65

Leg Ext - 30 sec rest
7 x 10 @ 60

BB Romainian DL
4 x 15 @ 40

Lying Leg Curl - 30 sec rest
7 x 12 @ 45 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 45

Standing Rope Crunch - 4 x 10 @ 60

Standing Wood Choppers
4 x 10/10 @ 40
Then last night she did

Leg Press centuries - trying to get to 100 reps

1 x 10 @ +5 per side
1 x 20 @ +10 per side
1 x 30 @ +15 per side
1 x 40 @ +20 per side
1 x 50 @ +25 per side
1 x 60 @ +30 per side
1 x 70 @ +35 per side
1 x 25 @ +40 per side

leg Ext - 3 x 15 @ 40
SS W/
Lying Leg Curl - 3 x 12 @ ? I can' remember lol, want to say around 45

BB SLDL on box
4 x 15 @ 45

seated calf ext - 6 x 10 @ 40

Leg press calf ext - 2 x 50 @ +10

Fucking beast!

I know I wouldn't want to run into her in a dark alley
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Unread 2009-03-06, 03:12 PM   #37
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DB bench - warm up 55, 70 x 10

80's- 1 x 10
85's - 1 x 8
95's - 1 x 8
80's - 1 x 10

DB incline -
65's - 2 x 10
70's - 2 x 8

Butterfly machine - 4 x 10 @ 110-120 lbs
Dips - 3 x 20 body weight, 2 x 8 with 45 hanging
Ball push ups - 3 x 20

Biceps

EZ curl bar - 3 x 8 - 35 lbs each side
EZ curl bar- 2 x 6 - 40 lbs each side
Preacher curl- 3 x 8 - 30 lbs each side
Various cable curls - 12 x 10 @ 45-50 - 1 arm
30 second bar holds? - 2 sets @ 45 lbs - Just hold the bar at half curl for 30 seconds
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Unread 2009-03-06, 03:17 PM   #38
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Quote:
Originally Posted by Diamond Star
DB bench - warm up 55, 70 x 10

80's- 1 x 10
85's - 1 x 8
95's - 1 x 8
80's - 1 x 10

DB incline -
65's - 2 x 10
70's - 2 x 8

Butterfly machine - 4 x 10 @ 110-120 lbs
Dips - 3 x 20 body weight, 2 x 8 with 45 hanging
Ball push ups - 3 x 20

Biceps

EZ curl bar - 3 x 8 - 35 lbs each side
EZ curl bar- 2 x 6 - 40 lbs each side
Preacher curl- 3 x 8 - 30 lbs each side
Various cable curls - 12 x 10 @ 45-50 - 1 arm
30 second bar holds? - 2 sets @ 45 lbs - Just hold the bar at half curl for 30 seconds
Why do you work your bi's on your chest day?
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Unread 2009-03-06, 03:48 PM   #39
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Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Diamond Star
DB bench - warm up 55, 70 x 10

80's- 1 x 10
85's - 1 x 8
95's - 1 x 8
80's - 1 x 10

DB incline -
65's - 2 x 10
70's - 2 x 8

Butterfly machine - 4 x 10 @ 110-120 lbs
Dips - 3 x 20 body weight, 2 x 8 with 45 hanging
Ball push ups - 3 x 20

Biceps

EZ curl bar - 3 x 8 - 35 lbs each side
EZ curl bar- 2 x 6 - 40 lbs each side
Preacher curl- 3 x 8 - 30 lbs each side
Various cable curls - 12 x 10 @ 45-50 - 1 arm
30 second bar holds? - 2 sets @ 45 lbs - Just hold the bar at half curl for 30 seconds
Why do you work your bi's on your chest day?

My old split was chest/tri, back/bi. Every 3 weeks or so I change it up. Then shoulders and legs on other days
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Unread 2009-03-06, 04:00 PM   #40
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3/6

Chest/shoulders

Smith Decline:
1x10 bar
1x8 135lbs
4x6 205lbs

Smith Military Press:
1x8 bar
4x8 115lbs

DB Flat Bench Flye:
2x10 25lbs

DB Decline Bench Flye:
2x10 25lbs

Leaning Lateral Raise:
3x8 25lbs

Front Lateral Raise:
3x8 20lbs

Rear Lateral Raise:
3x8 25lbs

Cable Cross:
4x12 20 (per side)
Last set = drop set
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Unread 2009-03-06, 04:06 PM   #41
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Quote:
Originally Posted by Diamond Star
Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Diamond Star
DB bench - warm up 55, 70 x 10

80's- 1 x 10
85's - 1 x 8
95's - 1 x 8
80's - 1 x 10

DB incline -
65's - 2 x 10
70's - 2 x 8

Butterfly machine - 4 x 10 @ 110-120 lbs
Dips - 3 x 20 body weight, 2 x 8 with 45 hanging
Ball push ups - 3 x 20

Biceps

EZ curl bar - 3 x 8 - 35 lbs each side
EZ curl bar- 2 x 6 - 40 lbs each side
Preacher curl- 3 x 8 - 30 lbs each side
Various cable curls - 12 x 10 @ 45-50 - 1 arm
30 second bar holds? - 2 sets @ 45 lbs - Just hold the bar at half curl for 30 seconds
Why do you work your bi's on your chest day?

My old split was chest/tri, back/bi. Every 3 weeks or so I change it up. Then shoulders and legs on other days
Chest/bi really doesn't make any sense.

Why do you change every three weeks?

Quote:
"Any program takes time to work. If a person understands that in the beginning, and has complete trust in the program and its creator, that person will end up seeing results much faster than those who question everything and experiment too often."

Take-home lesson: Jump from program to program, diet to diet, and you'll always be the newbie. Pick a workout program, adopt a diet, and stick to it. Give any program enough time, and you'll see results
.
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Unread 2009-03-06, 05:22 PM   #42
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Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Diamond Star
Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Diamond Star
DB bench - warm up 55, 70 x 10

80's- 1 x 10
85's - 1 x 8
95's - 1 x 8
80's - 1 x 10

DB incline -
65's - 2 x 10
70's - 2 x 8

Butterfly machine - 4 x 10 @ 110-120 lbs
Dips - 3 x 20 body weight, 2 x 8 with 45 hanging
Ball push ups - 3 x 20

Biceps

EZ curl bar - 3 x 8 - 35 lbs each side
EZ curl bar- 2 x 6 - 40 lbs each side
Preacher curl- 3 x 8 - 30 lbs each side
Various cable curls - 12 x 10 @ 45-50 - 1 arm
30 second bar holds? - 2 sets @ 45 lbs - Just hold the bar at half curl for 30 seconds
Why do you work your bi's on your chest day?

My old split was chest/tri, back/bi. Every 3 weeks or so I change it up. Then shoulders and legs on other days
Chest/bi really doesn't make any sense.

Why do you change every three weeks?

Quote:
"Any program takes time to work. If a person understands that in the beginning, and has complete trust in the program and its creator, that person will end up seeing results much faster than those who question everything and experiment too often."

Take-home lesson: Jump from program to program, diet to diet, and you'll always be the newbie. Pick a workout program, adopt a diet, and stick to it. Give any program enough time, and you'll see results
.
Guess I should of stuck with my normal days, I just switched for the first time now, just to change it up. Guess I should switch back haha.
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Unread 2009-03-06, 05:46 PM   #43
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What the hell...

Incline Bench

135 x 15 - 2 sets to warm up
185 x 10
205 x 8
225 x 5
supersets to failure from here out...
205 x 5
185 x 7
135 x 12 - Negatives


Flat Bench

185 x 12
225 x 10
275 x 8
295 x 5
315 x 3
supersets to failure
295 x 4
275 x 5
225 x 7
185 x 10 negatives

Decline Hammer

225 x 15
275 x 10
305 x 10
355 x 8
395 x 6

275 x 15 negatives

Butterfly cables
Don't remember the exact weight but something along these lines

150 x 10
180 x 10
225 x 10
250 x 10


3 sets of push ups to failure


1 hour 10 min
608 calories
36 min in zone - 120 - 136 bpm
50% fat burn
Max bpm - 160
Avg bpm - 134

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Unread 2009-03-12, 02:57 PM   #44
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Originally Posted by Sylva
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Originally Posted by Sylva
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Originally Posted by Sylva
3/3/2009

Gym Time ~ 6:15 p.m. - The girl is back in the gym full time and I had to wait for her to get off work for her to train w/ me. Notes: She's an incredible workout partner and does every rep of every exercise I do to her fullest ability(legs, back, chest, everything!!), she's no pussy like most guys and gals in the gym. She trains her ass off and is a great motivator to boot.

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 135
5 x 5 @ 255

Leg Press
1 x 10 @ 5pps
2 x 10 @ 7pps
Single Leg
1 x 10/10 @ 2pps
2 x 10/10 @ 3pps

Smith Lunge - 3 x 8/8 @ 105
SS W/
Smith Squat - ass touches floor every rep
3 x 8 @ 105

Quads on freaking fire and I love it. I'm going to get my legs to grow big some way!!

Leg Ext - 30 sec rest
3 x 10 @ 145
4 x 10 @ 130 - lol @ walking w/ more than tiny steps

DB Romainian DL
3 x 8 @ 120's

Lying Leg Curl - 30 sec rest
7 x 12 @ 115 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 90

EZ Bar Shrug
3 x 10 @ bar + 2pps
3rd set drop - 85 x 25reps

Freaking killer workout!
Here, since none of you faggots have shit to post except a thumb in your ass save for (sebaz and a few other are excused, I'll post my GF's workouts, bet she fucking works out harder then 99% of this forum)

Her workout

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 65
5 x 5 @ 95

Leg Press
3 x 10 @ 1p+25ps
Single Leg
3 x 10/10 @ +25ps

Smith Lunge - 3 x 10/10 @ 65
SS W/
Smith Squat - ass touches floor every rep
3 x 10 @ 65

Leg Ext - 30 sec rest
7 x 10 @ 60

BB Romainian DL
4 x 15 @ 40

Lying Leg Curl - 30 sec rest
7 x 12 @ 45 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 45

Standing Rope Crunch - 4 x 10 @ 60

Standing Wood Choppers
4 x 10/10 @ 40
Then last night she did

Leg Press centuries - trying to get to 100 reps

1 x 10 @ +5 per side
1 x 20 @ +10 per side
1 x 30 @ +15 per side
1 x 40 @ +20 per side
1 x 50 @ +25 per side
1 x 60 @ +30 per side
1 x 70 @ +35 per side
1 x 25 @ +40 per side

leg Ext - 3 x 15 @ 40
SS W/
Lying Leg Curl - 3 x 12 @ ? I can' remember lol, want to say around 45

BB SLDL on box
4 x 15 @ 45

seated calf ext - 6 x 10 @ 40

Leg press calf ext - 2 x 50 @ +10

Fucking beast!
The Lady is going w/ to the gym today. Doing her centuries leg day, says she IS going to complete the 100 rep scheme. She's freaking awesome, and wanted me to blog it online so she had some extra motivaion and so she could show up all the guys who posted pussy ass workouts in this thread.

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Unread 2009-03-12, 03:18 PM   #45
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6:30 am

chest workout (i'm sick and didn't have the energy to give it my all)

Hammer grip incline db bench 4 x 8 @ 55
pushups 2 x 20 2 x 15
Decline bench 4 x 10 @ 225
Decline db pullovers 4 x 8 @ 75
Pec deck flyes 4 x 8 @ 190
Dips 4 x 15
Cable cross 4 x 10 @ 20

(left out cg bench and decline db flyes, i gassed out)


8:30 pm

back day... (forgot my straps so i had to do lighter weights)


Wide grip pull ups 4 x 8-10
Sumo Deadlift warm up 2 x 10 @ 135
2 x 10 @ 245
2 x 8 @ 275
Standing rope back extensions 4 x 12 @ 35
Seated cable row 4 x 12 @ 160
Lat pull down 4 x 10 @ 100
1 arm db row 4 x 12 @ 65
2 arm Incline row 4 x 10 @ 35
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Unread 2009-03-12, 03:38 PM   #46
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leg day tonight


Squats
warm up 2 x 10 @ 135
2 x 10 275
2 x 8 295

i hate squats, i have no ass

Reverse db lunges 4 x 15 @ 65
Leg press 4 x 15 @ 350
leg press calf ex 2 x 60 @ 300
Abductors 4 x 12 @ 250
Adductors 4 x 12 @ 250
Leg ex 4 X 15 @ 115
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Unread 2009-03-12, 03:38 PM   #47
sebaz
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Last night we worked on active guard for about an hour, and then rolled for 45 minutes.

Apparently I'm going to participate in my first grappling competition next Saturday.

I don't feel prepared, cardio wise.

I've been doing LOTS of sprints the past weeks.
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Unread 2009-03-12, 06:02 PM   #48
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Lawl, i have the weakest legs here...

Squat:
1x12 bar
1x10 135
4x8 205 (below parallel)

Seated Calf Raise:
4x12 100
1x10 90
1x10 70
1x10 50

Leg Press:
4x10 230 (on lowest seat setting) (this is +bw btw)
Superset with
Leg Extentions:
4x12 90lbs

Leg Curl:
4x8 145
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Unread 2009-03-12, 06:04 PM   #49
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Quote:
Originally Posted by Whitehybrid
Lawl, i have the weakest legs here...

Squat:
1x12 bar
1x10 135
4x8 205 (below parallel)

Seated Calf Raise:
4x12 100
1x10 90
1x10 70
1x10 50

Leg Press:
4x10 230 (on lowest seat setting) (this is +bw btw)
Superset with
Leg Extentions:
4x12 90lbs

Leg Curl:
4x8 145
No, I do, by far hahha.
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Unread 2009-03-12, 06:07 PM   #50
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Quote:
Originally Posted by Diamond Star
Quote:
Originally Posted by Whitehybrid
Lawl, i have the weakest legs here...

Squat:
1x12 bar
1x10 135
4x8 205 (below parallel)

Seated Calf Raise:
4x12 100
1x10 90
1x10 70
1x10 50

Leg Press:
4x10 230 (on lowest seat setting) (this is +bw btw)
Superset with
Leg Extentions:
4x12 90lbs

Leg Curl:
4x8 145
No, I do, by far hahha.
TRUST ME BRAH, I'M ROLLIN ON SOME MATCHBOX SIZED WHEELS.
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