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Unread 2009-04-15, 03:18 PM   #176
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Quote:
Originally Posted by Sylva View Post
You liking how much volume you do, it's a shit ton, but I like volume too.

You think your there 90-120min on avg?

yeah... i generally like to be there for 1 1/2-2 hrs... sometimes a little less, sometimes more but i don't like to stop until i am completely outta gas, IDK if it's what i should be doing but i like it so i'm gonna stick with it until someone tells me otherwise
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Unread 2009-04-15, 03:21 PM   #177
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Seated BB Curl:
1x8 curl bar
1x8 straight bar
5x5 @ 105lbs straight bar

Close Grip Bench:
4x8 @ 175

(1)Hammer Curl:
4x6 @ 40lb DB's
(2)Rope Machine Hammer Curl:
4x12 @ 35lbs

Tricep Pushdown (v bar):
3x8 @ 120 lbs

Preacher Curl:
3x12 @ 25lbs

Straight Bar Pushdown:
3x8 @ 75lbs
Overhead Bar Extension:
3x8 @ 65lbs
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Unread 2009-04-16, 03:55 PM   #178
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Wide Grip Pull Ups:
3x10

Seated Cable Rows:
1x10 @ 80
3x8 @140

Deadlift:
1x10 @ 135
1x10 @ 185
1x8 @ 225
3x5 @ 300

Rear Delt Flys (DB)
3x12 @ 20

PullDowns wi bar like this D----D (you get the idea)
4x10 @ 100 slow and realllly focusing on squeezing between the shoulder blades

DB Shrugs:
1x10 @80
3x10 @90
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Unread 2009-04-17, 09:42 AM   #179
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Warmup - RC Complex, Dynamic Stretching.

Deadlift
2 x 5 @ 135
1 x 3 @ 225
1 x 1 @ 315
1 x 1 @ 405
1 x 1 @ 455
1 x fail @ 495 Got it to right about the knee and couldn't get it any further. mother f@#@#Q$@!#!~~!!!!

1 x fail @ 495 Got it about 2-3 inches past my knees but just couldn't get anymore. Guess I need to start doing rack pulls and Kroc rows again Still freakin mad I didn't get it, I really thought I had it Oh well, I think with 4-6 weeks more training and hitting the DL's heavy again I'll be able too no problem. Next Time I attempt this, I probably also wont work my legs till I can't hardly walk the monday before.

1 x 10 @ 225

Straight Arm Rope Pulldown
3 x 10 @ 115

3A)BB Row - 3 x 8 @ 185(10's)
3B)BB Shrug - 3 x 20 @ 185(90's)
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Unread 2009-04-17, 10:20 AM   #180
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i crawled around in a hot crawlspace about 22" high on ceiling rafters for about 4 hours... that was enough for me
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Unread 2009-04-17, 04:37 PM   #181
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Did a deadmax w/ sylva

1 x 365lbs

original max was 315 the last time i tried...
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Unread 2009-04-17, 06:53 PM   #182
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Quote:
Originally Posted by Whitehybrid View Post
Did a deadmax w/ sylva

1 x 365lbs

original max was 315 the last time i tried...
I went from 265 to 350 el oh el.

Man, I need to catch you, I'll try for 385 next time!
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Unread 2009-04-17, 07:02 PM   #183
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Leg routine- light weight, no rest in between sets, 10 reps each exercise, 3 rounds. 1-2 min rest in between rounds.

Squat @ 185 lbs
Hip Sled @ 2 pps
Lunges with 25 lb dumbbells
Iso leg press @ 2 pps
Quad extension @ 120 lbs
Hamstring curl @ 70

After 3 rounds I went
Squat @ 225 x 5
Quad extension- 140 lbs x 2 x 10
Ball squats - 40 reps

Shoulders

Seated DB military press
65's - 2 x 8
70's - 2 x 5

Arnold Presses
50's - 3 x 8

Front/side/back lat raises
25's - 3 x 5
20's - 3 x 8
15's- 3 x 12

Shrugs
65's - 3 x 20
80's - 3 x 15

Face pulls
80 lbs - 3 x 12
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Unread 2009-04-17, 07:27 PM   #184
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Quote:
Originally Posted by Diamond Star View Post
I went from 265 to 350 el oh el.

Man, I need to catch you, I'll try for 385 next time!

haha...i tried 385, got 3/4 way there, but i was too gassed to lock it out...

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Unread 2009-04-17, 09:03 PM   #185
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Quote:
Originally Posted by Whitehybrid View Post
haha...i tried 385, got 3/4 way there, but i was too gassed to lock it out...


That's some serious weight for our body weight.
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Unread 2009-04-17, 09:08 PM   #186
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Quote:
Originally Posted by Diamond Star View Post
That's some serious weight for our body weight.
thats the troof.

Seeing sylva attempt the 495 was

the bar went up a few inches before the weights came up...

IF THE BAR AIN'T BENDIN', YOU'RE JUST PRETENDIN'!
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Unread 2009-04-18, 02:36 PM   #187
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Chest/Calves

warmup, Rotator Cuff and light shoulder warmup

Incline BB:
wu: barx20, 95x12
1x115x12
1x 135x10
1x145x8

Incline DB:
60x12
65x10
70x7

FST-7 on incline db flye
1x30x12
6x25x12

Calves ( I was doing in between chest excercises)
Donkey Calf Machine
1x25x75
1x20x90
1x20x105
1x15x120

Last edited by stangkiller99ss; 2009-04-18 at 02:38 PM..
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Unread 2009-04-18, 02:54 PM   #188
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Legs/ Shoulders:

Squat Warmup:
1x20 @ bar
3x10 @ 135

DB Shoulder Press:
1x10 @ 35
1x10 @ 55
1x10 @ 65
1x8 @ 65

Squat Press:
1x10 @ 180
1x10 @ 360
2x10 @ 450
2x8 @ 540
1x10 @ 360

Smith Military Press(not counting bar if that even counts lol):
1x10 @ 50
1x10 @ 70
1x10 @ 90
1x8 @ 90

Front Squat:
1x10 @ 95
1x10 @ 135
2x8 @ 165
1x10 @ 135

Upright Row superset wi Lateral Cable Raises:
2x10 @ 100 / 2x12 @ 20
1x10 @ 110/ 1x12 @ 20

Leg Extentions:
3x12 @ 105
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Unread 2009-04-21, 12:28 AM   #189
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4/20/09 - gym time: roughly 10:30-11:40

Dumbell Bench
12x45s warm up
10x70s
8x75s
6x80s

Lat Pulldown
12x120
10x135
10x150
8x150

Pec-decs
10x135
8x150
7x165

Dumbell Incline
10x55s
10x60s
8x65s
6x65s (surprised i could keep this weight up)

Seated cable rows
10x120
8x135
6x135

based on these, could anybody take a stab at what i should be maxing at in bench? i dont even know where i should be at, its been so long since i've maxed. kinda want to try a max day soon...
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Unread 2009-04-21, 12:12 PM   #190
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That chest workout was so great I lost all of my hair.
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Unread 2009-04-21, 01:14 PM   #191
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bi / tri / forearm


seated bb curl

85 x 10
85 x 10
85 x 10
85 x 10

incline db curl

25 x 12
25 x 12
25 x 12
25 x 12

bb wrist curl front

55 x 12
55 x 12
55 x 12
55 x 12

bb wirst curl rear

55 x 12
55 x 12
55 x 12
55 x 12

standing plate finger curl

25 x 15
25 x 15
25 x 15
25 x 15

preacher hammer db curl

35 x 10
35 x 10
35 x 10
35 x 10

spider curl

60 x 10
60 x 10
60 x 10
60 x 10

db bicep curl

30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

bench dip

bw x 12
bw x 12
35 x 12
35 x 12

hammer curl

25 x 10
25 x 10
25 x 10
25 x 10
25 x 10

tri pushdown (hard push, super slow negative.... burn baby burn)

60 x 15
60 x 15
60 x 15
60 x 15
60 x 15


i just wrote all new workouts, this was the first time i'd done my arms and they actually hurt today.... that never happens, i love this new workout
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Unread 2009-04-21, 02:10 PM   #192
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BicepTZ, TricepTZ:

Cable Curl:
1x15 @ 70
1x10 @ 100
1x10 @ 120
1x8 @ 140
1x6 @ 150
1x10 @ 70

Dips:
3x12 @ BW
1x Failure (16) BW ---I need to get a weight belt to start adding weight!

Two Arm Cable Curl:
1x10 @ 40
1x10 @ 60
1x8 @ 50
1x8 @ 40

Skullcrushers:
3x10 @ 75

DB Hammer Curls supersetted wi Drag Curls:

3x10 @ 35 - 3x10 @ 50

Rope Pulldowns:
4x10 @ 70
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Unread 2009-04-22, 11:17 AM   #193
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Quote:
Originally Posted by Black-Top View Post
hurt elbows have me doing less weight but allows me to go super slow on the negs so its actually working out really good


Chest

bench

165 x 10
165 x 10
165 x 10
165 x 10

pushups

4 x 15

dips

4 x 12

decline db flyes

35 x 12
35 x 12
35 x 12
35 x 12

db bench

55 x 10
55 x 10
55 x 10
55 x 10

1 arm flat bench db flyes

25 x 10
25 x 10
25 x 10
25 x 10

incline db bench

45 x 10
45 x 10
45 x 10
45 x 10

pushups

2 x 12
2 x 10

incline cable flyes

4 x 25
4 x 25
4 x 25
4 x 25

cable cross

4 x 20
4 x 20
4 x 20
4 x 20
im glad to see pushups in there, they are very very underrated
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Unread 2009-04-22, 11:19 AM   #194
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Quote:
Originally Posted by Si_NiceLikeRice View Post
im glad to see pushups in there, they are very very underrated
And whats your thoughts behind this?
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Unread 2009-04-23, 08:36 AM   #195
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Gym Time - 4:30 p.m.

Warmup - RC Complex, Dynamic Stretching. Awesome day, felt incredible.

DB Incline Bench(90's)
1 x 10 @ 32.5
1 x 10 @ 60
4 x 10,10,9,9 @ 90
4th set Drop - 5 reps @ 65
D->8 reps @ 40

DB Flat Bench(90's)
1 x 5 @ 100, not today, chest is tired after incline lol!!
2 x 10 @ 80

Iso Wide Chest Press(90's)
2 x 10 @ 3pps
1 x 8 @ 4pps

DB Decline Fly(30's)
7 x 10 @ 40

Free Motion 1-arm cable Kick back
3 x 10/10 @ 40

Frankhouser "curbstompers"(ss of dips and pushups on V-bars) there is a story behind the name.
1 x 10/10 @ bw
1 x 9/9 @ bw
1 x 8/8 @ bw

Cain't wait until I can get to do all 10 sets w/ rest. Then to work on doin them w/ no rest, the real way.

Workout #2 - 10:15 P.M.

Stepmill - interval program, level 10, 15min. I was sweating like a mad man after this!

1A)Plank on swiss ball - 2 x 30 sec @ BW
1B)Standing Rope Crunch - 2 x 20 @ 110
1C)High to Low wood chopper - 2 x 20/20 @ 70
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Unread 2009-04-23, 09:04 AM   #196
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5k run. 2 hrs of bowling. FML

however, just hit my 20lbs lost mark yesterday since march 30th.
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Unread 2009-04-23, 11:26 AM   #197
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AM: Treadmill 35min 3.5* 3.5mph
3PM: 1.7m walk with dog
7PM: Bi/tri

Supernated DB curls
Forward Raise
Lateral Raise
BB Curls
Tricept Pulldowns
Hammer Curls
Skullcrushers
Rotator cuff
Wrist curls




221 pounds, down from 238!
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Last edited by Livewire; 2009-04-23 at 11:30 AM..
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Unread 2009-04-23, 12:03 PM   #198
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nothing yesterday... doubling up today

6am

back / lats

wide grip pullups

bw 4 x 10

straight arm pulldown

100 x 10
100 x 10
100 x 10
100 x 10

deadlift

135 x 10
295 x 5
275 x 5
225 x 5
225 x 5
225 x 8

reverse grip pull down

105 x 10
105 x 10
105 x 10
105 x 10

bent over bb row

135 x 10
135 x 10
135 x 10
135 x 10

v bar pulldown

105 x 10
105 x 10
105 x 10
105 x 10

bent over 1 arm db row

50 x 10
45 x 12
45 x 12
40 x 12

wide grip lat pulldown

100 x 10
85 x 12
85 x 12
70 x 12

2 arm incline db row

40 x 10
40 x 10
40 x 10
40 x 10

1 arm db row

85 x 12
85 x 12
85 x 12
85 x 12


this was a rough morning... i was exhausted and i hadn't done a back day in a couple of weeks...
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Unread 2009-04-23, 02:07 PM   #199
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Legs/Shoulders:

DB Press:
1x12 @ 35
1x10 @ 55
1x8 @ 65
1x5 @ 65

Front Squat:
1x10 @ 95
1x8 @ 115
3x5 @ 135
1x10 @ 95

Smith Machine Military Press:
1x10 @ 50 (not counting bar but who does?)
1x10 @ 70
1x8 @ 90
1x10 @ 70

Squat Press:
1x12 @ 250
1x10 @ 360
2x8 @ 520
2x8 @ 600
1x10 @ 360

Lateral Raises:
3x12 @ 20

Leg Extentions:
4x10 @ 95
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Unread 2009-04-24, 08:22 AM   #200
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Gym Time - 4:30 p.m.

Warmup - RC Complex, Dynamic Stretching. Awesome day.

Squat
1 x 10 @ bar
1 x 10 @ 135
4 x 8 @ 275 - much better than monday, should of been able to do this then.

BB Lunge
3 x 8/8 @ 135

Leg Ext(30's)
7 x 10 @ 165

Glute Ham Raise
3 x 10 @ BW

BB RDL
3 x 10 @ 225

Lying Leg Curl(30's)
7 x 10 @ 125

Standing BB Calf Raise
3 x 30 @ 225
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