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Unread 2009-03-12, 06:59 PM   #51
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Quote:
Originally Posted by Whitehybrid
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.
Last week for my first exercise on leg day I did front squats 4x12 @ 115...and I've got 100 lbs on you.
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Unread 2009-03-12, 09:31 PM   #52
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Legs night last night:

Squats:
135 x 15
185 x 12
225 x 10
275 x 8
305 x 6
315 x 4

Leg press:

4 plates per side x 10
4 plates per side x 10
4 plates per side x 10
5 plates per side x 7

Leg extensions:
100 x 15
130 x 12
160 x 12
190 x 12
220 x 10

Seated hamstring curls:

100 x 15
115 x 12
130 x 10
140 x 8

Seated calf raises:

90 x 12
90 x 12
115 x 10
115 x 10
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Unread 2009-03-13, 09:00 AM   #53
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Quote:
Originally Posted by Sylva
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!
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.

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 80 @ +40 per side
1 x 90 @ +45 per side

leg Ext - 3 x 15 @ 85
SS W/
Lying Leg Curl - 3 x 12 85

BB RDL on box
Sick

seated calf ext - sick

Leg press calf ext - sick


Well this went interestinly today, She comes up to me after her leg ext/curl superset and told me she wasn't feeling good, So I had her just sit on the box next to me while I finished my last triceps set. She says she feels like death, but will be ok and that we should go do calves, so we head on over and she just looking like crap so I bang them out quick as hell and we decide it's best just to go instead of trying to tough anything out. So I go get my gym bag and she sits up front and slowly munches on a ostrim stick.

I go get the car and we head off, she pretty much assumes the fetal postion in the passenger seat and just says she feels like total shit. We get to talking and she tells me that she practially didn't eat almost all day before coming and slaming her Pre-wo shake and attempting a centurie on leg press. No food + balls to wall training does not go well together. She found out the hard way, said she would never ever do that again, she felt like death!

Got home, cooked dinner for her and fed her some snacks before it was done and she was back to feeling 100% in just a little bit. We had lots of making fun how she was acting and about how she knew now that it was so important to get some real food meals in you before you head to the gym and train hard.

By the end of the night she was talking about how she wanted to do the bikini or fitness(whichever is the smaller build of the two, I couldn't remember) class comp sometime in the future. So, I think, after we move, not sure on time frame really(for the comp) we're going to try and do some comp together, maybe in a year or so.

In the end, it was a good experience for her and taught her some about the importance of eating.
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Unread 2009-03-13, 09:02 AM   #54
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3/12/2009

Warm up - Dynamic stretch, RC complex.

DB Incline Bench
2 x 10 @ 35
1 x 3 @ 80
2 x 5 @ 105
1 x 3 @ 105 - all I got at that weight today. Fack!
2 x 6 @ 90
D->70's x 5
D->45's x 8

HS Is0-Wide Chest
3 x 8 @ 4pps
3rd set D->5 x 3pps
D->6 x 2pps
D->10 x 1pps

Flat DB Bench - 3 x 10,8,8 @ 85
SS W/
Flat DB Fly - 3 x 10,8,3 @ 40

Fried

Cable Cross - 30 sec rest
7 x 10 @ 70 per side

Overhead DB ext
1 x 10 @ 80
2 x 7,10 @ 100

Rev. Grip camber bar pressdown
3 x 10 @ 165
2 x 6,5 @ 215

Rope Pushdown - 30 sec rest
7 x 12 @ 55 - just causing too much noise, grinding etc in left shoulder. Taking these out of the aresenal for a while.

Standing Calf Raise - alt foot postions - 30 sec rest
7 x 10 @ 300
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Unread 2009-03-13, 09:47 AM   #55
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3/12
Light stretching
2 Mile run ~14 minutes

20 minutes of stretching (GF is a dancer and has me doing all sorts of weird things)
50 sit ups
30 Side plank touching elbow to ground
30 raised leg situps
2x30 sec leg raisers and 2x30 leg kicks
1x12, 1x7 incline leg raises--I was dead by this point

DB flat bench 10x80lbs, 8x90lbs, 5.5x95lbs-struggled with last few
tricep pulldown extensions-8x170, 8x180, 5x180, 10x150
Cable Cross- 3x12x100
Overhead tricep extension w/ DB- 10x27.5, 10x30, 10x30
Decline Butterfly-12x35, 12x40, 12x45

Had to cut out early to make it to class.
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Unread 2009-03-14, 11:58 PM   #56
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this is officially my least favorite thread ever. i feel like such a bitch reading all of these hard ass workouts lol. someday i'll be up there though
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Unread 2009-03-16, 02:06 PM   #57
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Bi's / Tri's

seated barbell curl 4 x 8 @ 95
hammer curl 4 x 10 @ 45
lying tri ex 4 x 12 @ 70
tri push down 5 x 12 @ 85
1 arm preacher curls 4 x 10 @ 35
concentration curls 4 x 10 @ 40
1 arm db extensions 4 x 12 @ 30
rope tri ex 5 x 12 @ 60
cable curl monster set 4 x 15 @ 25
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Unread 2009-03-16, 02:24 PM   #58
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I went for a trail run with my girlfriend yesterday (I'm cramming in as much cardio as I can till wednesday)

The first 0.75 miles or so, I kept a good pace, after that, the ladyfriend passed me. From then on, it turned into HIIT training pretty much; wherein I would sprint to catch up with her, then have to slow down from being tired, then sprint to catch up again, etc.

I did about 3.5 miles (I'm a fat kid), and my knees didn't bother me ONCE They're not even hurting today. Holy dogshit.
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Unread 2009-03-16, 03:57 PM   #59
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Chest day today!

In this order-

Flat bench

10 x 185
8 x 205
6 x 225
4 x 250
2 x 275
Should have done 300 for a rep but bitched out

Incline Dumbells

10 x 70's
8 x 80's
6 x 90's
4 x 100's
4 x 110's( I got a nudge from my spotter on the last rep)

Hammer Strength Iso Wide Chest

10 x 1pps
8 x 2pps
6 x 3pps
4 x 4pps
3 x 4plates and a 25 per side ( I popped the last rep off the rubber stops so I don't quite call that clean)
15 x 2pps

Through this I super setted in some forearms-

Standing Straight Bar Curls

10 x 40
10 x 50
10 x 60
10 x 70

Standing Reverse Grip Straight Bar Curls

10 x 20
10 x 25
10 x 30
15 x 10

I was averaging 3.5min rest between chest sets and getting the forearms done during that 3.5min.

Now I start the back side of the routine and only take 60 sec rest between sets.

Pec Deck (slow negative)

10 x 100
10 x 110
10 x 120

Hammer Strength Incline Press (2sec stall at bottom and top of each rep)

10 x 1pps
10 x 1p=1-25 per side
10 x 2pps

Decline Fly Cable Crossovers

10 x 50
10 x 60
10 x 70

Food Time
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Unread 2009-03-16, 04:02 PM   #60
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Quote:
Originally Posted by jwdb1fish
Chest day today!

In this order-

Flat bench

10 x 185
8 x 205
6 x 225
4 x 250
2 x 275
Should have done 300 for a rep but bitched out

Incline Dumbells

10 x 70's
8 x 80's
6 x 90's
4 x 100's
4 x 110's( I got a nudge from my spotter on the last rep)

Hammer Strength Iso Wide Chest

10 x 1pps
8 x 2pps
6 x 3pps
4 x 4pps
3 x 4plates and a 25 per side ( I popped the last rep off the rubber stops so I don't quite call that clean)
15 x 2pps

Through this I super setted in some forearms-

Standing Straight Bar Curls

10 x 40
10 x 50
10 x 60
10 x 70

Standing Reverse Grip Straight Bar Curls

10 x 20
10 x 25
10 x 30
15 x 10

I was averaging 3.5min rest between chest sets and getting the forearms done during that 3.5min.

Now I start the back side of the routine and only take 60 sec rest between sets.

Pec Deck (slow negative)

10 x 100
10 x 110
10 x 120

Hammer Strength Incline Press (2sec stall at bottom and top of each rep)

10 x 1pps
10 x 1p=1-25 per side
10 x 2pps

Decline Fly Cable Crossovers

10 x 50
10 x 60
10 x 70

Food Time
chest day looks very similar to mine, nice!
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Unread 2009-03-16, 04:18 PM   #61
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Wish my adductor longus would hurry up and heal so I could get back to doing legs.
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Unread 2009-03-16, 06:31 PM   #62
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Chest

135 x 15
155 x 10
185 x 8
205 x 5
225 x 5 x 2
245 x 1
265 x 1
275 x 1
225 x 5

DB flat
80's - 2 x 8

DB incline
65's 3 x 8

Dips
3 x 20 @ bodyweight

Machine flys
110 lbs 3 x 10

Cable cross overs- low and high
50 each side 6 x 15

Push ups until failure
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Unread 2009-03-17, 07:57 AM   #63
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Arms and Calves Today!

Preacher Curls- Easy Curl Bar

10 X 70
8 x 90
6 x 100
4 x 110
2 x 125
20 x 70 (burnout)

Standing Straight Bar Curls- Wide Grip

10 x 65
10 x 85
8 x 105
4 x 125
2 x 135 (Some piss-poor form and a nudge from the spotter invloved here)

Standing Reverse Grip Straight Barbell Curls

10 x 25
10 x 35
10 x 45
10 x 55
22 x 30 ( burnout)

Hammer Curls

10 x 35's
9 x 40's
8 x 45's
7 x 50's
12 x 35's (had some body swing/bad form help on the last couple)

Flat Bench Tricep Extensions

10 x 135
8 x 185
6 x 205
4 x 225
1 x 245 ( It was my two set, but my spotter was an old man, so I was concerned about eating it on the last one and did not attempt)

Standing Cable Push Downs- Inverted "V" Bar

10 x 160
10 x 170
10 x 180
10 x 190
6.5 x 200 (almost 7 reps )

Seated Tricep Cable Extensions- Ropes(full outward extension at the top of each rep)

10 x 70
10 x 80
8 x 90
6 x 100
15 x 60-burnout

Calves!

Seated Calf Raises- (this machine has your body weight as part of the work load. I wish we had one that did not )

10 x 1p
8 x 2p
6 x 3p
4 x 4p
5 x 5p
12 x 2p- burnout

Hip Sled Calf Extensions- (alternating foot positioning between straight toe point, in toe point, out toe point)

10 x 3pps (feet pointed straight)
10 x 4pps (feet pointed out)
10 x 5pps (feet pointed in)
8 x 6pps (feet pointed straight)
15 x 3pps- (stright foot burnout)

Standing Calf Raises- Machine with Shoulder Pads

10 x 130 (feet pointed in)
10 x 140 (feet pointed out
8 x 150 (feet pointed in)
8 x 160 (feet pointed out)
6 x 170 (feet straight)

Post Training Meal-

6 eggs(eggbeaters)
1/4cup Lowfat Cheddar Cheese
1c Mixed Fruit
2C Skim Milk
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Unread 2009-03-17, 08:38 AM   #64
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Quote:
Originally Posted by Sylva

chest day looks very similar to mine, nice!
Thanks!

If there is ever any feedback/recommendations, I would appreciate any and all help.

My goals are to maintain/slightly improve current strength levels, get leaner, and stay injury free.
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Unread 2009-03-17, 09:50 AM   #65
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Back

Wide grip pull ups 4 x 8
Deadlift warm up 2 x 10 @ 135
1 x 6 @ 315
2 x 6 @ 295
2 x 6 @ 275
1 arm db row 4 x 12 @ 90
Lat pull 4 x 12 @ 110
Seated cable row 4 x 12 @ 160
Incline db row 4 X 12 @ 40
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Unread 2009-03-18, 08:08 AM   #66
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Leg Day!

Hip Sled

12 x 2pps
10 x 4pps
8 x 6pps
6 x 8pps
4 x 10pps
2 x 11pps ( I stalled on the last rep and my spotter gave it a shove)

Smith Machine Squats(very forward stance, 6" foot spacing)

135 x 10
185 x 8
225 x 6
275 x 4
315 x 2

^^those amounts would be if the bar on the smith machine was actually 45lbs, but I guess it is not so adjust accordingly.........

Seated Leg Extensions

10 x 100
10 x 125
8 x 150
6 x 175
4 x 200

Stiff Legged Dead Lifts

135 x 10
185 x 8
205 x 6
225 x 4
275 x 2
135 x 10

Seated Leg Curls

10 x 80
8 x 90
6 x 100
4 x 110
2 x 120

Standing Leg Curls- Alternating Legs

10 x 15
10 x 20
10 x 25
10 x 30
6 x 40

I did 10min on the bike after that and rolled out.

Weak sauce today, but I have to get to work. I will freely admit to being a little bitch not doing squats yet this year
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Unread 2009-03-18, 09:25 AM   #67
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2 1/2 mile walk in 1hour and 5 minutes...
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Unread 2009-03-18, 09:29 AM   #68
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Gym Time - 6:30 p.m.

Warm-up - RC complex, Dynamic Stretch, 2nd day deloading week(less weight, more volume)

Squat - a2g
2 x 10 @ bar
1 x 10 @ 135
4 x 10 @ 225

Hack Squat
4 x 15 @ 2pps

DB lunge
3 x 8/8 @ 55's

Leg Ext - 30 sec rest
7 x 10 @ 120,135,150,165,180,205,225

BB RDL
3 x 10 @ 175

Seated Leg Curl - 30 sec rest
7 x 10 @ 280

Seated Calf ext - toes in, toes out, toes nuetral
3 x 30 @ 90

Done, decent workout.

For those that don't know what deloading is or what it's about.

Quote:
Deload to Reload
By Jim Wendler
For www.EliteFTS.com

--------------------------------------------------------------------------------

I’ve wanted to write this article for awhile and there have been several questions on the Q/A that touched on this subject. For those not familiar with the term “deload” by basic definition of it is this: to take a break from extreme training. The deload is generally a one-week affair (sometimes three when peaking for a meet) and is done for the following reasons:

To give your body a rest
To give your mind a rest
To peak for a meet
To prevent overtraining
To increase your chances of progress
To prevent injury
To increase motivation in gym/prevent becoming stale
For the purposes of this article, we will focus on all of the bullet points above with the exception of “To peak for a meet.”

Now most experienced lifters deload by feel and can tell if they need to take a week or workout off. Unfortunately for many lifters, they do not know their bodies/minds well enough to make this decision. Or (and experienced lifters fall into this category, too) people still take the attitude, “No pain, no gain” or something similar that let’s their egos get in the way of their training. Critics will counter and say that too many people deload and this gives them a chance to take it easy or to be lazy. While this may be true of the general population, I respond by saying that almost everyone that reads this article does not fall into this category and thus the deload can only be a positive thing. So with this in mind, think of the deload as recovery/restoration and a very important part of your training.

Part of the problem with the deload, in my opinion, is that for it to be effective, you need to deload entirely. The best example of this was my experience at the University of Arizona. During our off-season workouts, we would deload every 5th and 10th week (in a 12 week cycle). The first two years of this, we would deload the lifting but would increase the running volume. This never worked very well. The last couple of years, Dan Wirth changed the program and had us deload both the lifting and the running on weeks 5 and 10. By increasing the running/decreasing the lifting, we never got the full effect of the deload.

Another problem with the deload is that each individual person may have to deload at different times. This could mean every three, four or even five weeks. Even in high school, I learned that I needed to deload about every fourth/fifth week. But until you figure this out, planning your deload in advance will help you know when the best time is for you.

How to deload?

There are several ways to do this, but here are some of the most popular examples;

No max effort work during the week; only do the dynamic effort and repetition training.
Max effort work and dynamic work only, no (or limited) repetition training.
Max effort work done to about 80%, dynamic work the same and limited repetition training.
No max effort or dynamic work; just repetition work.

the purpose of the deload, when looking at the big picture, is to make you stronger. What we are trying to do is give your mind and body a break from extreme training. No matter how tough or hard you are as a person, in or out of the gym, you can’t continue to beat yourself to a pulp when training. Your body has a funny way of rebelling against this type of nonsense. While it may look good for articles or make for tough guy (but laughable) slogans on t-shirts, taking some time to recuperate can only help you reach your goals. However you choose to structure this aspect of your training, stick to this rule; if you are going to deload, deload! Don’t do anything half-ass, even if you are taking it easy.
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Unread 2009-03-18, 09:58 AM   #69
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Legs last night:

Squats:

135 x 12
175 x 10
225 x 10
275 x 8
315 x 6

Leg press/hip sled

4pps x 10
5pps x 10
6 pps x 6
6 pps x 6

Seated leg extensions

100 x 15
130 x 12
160 x 12
190 x 12
220 x 8

Seated hamstring curls

100 x 12
115 x 12
130 x 10
145 x 10
160 x 7

Seated calf raises:

45 x 12
90 x 12
90 x 12
90 x 12
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Unread 2009-03-18, 10:03 AM   #70
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6:00 am - Abs / Obliques

decline sit ups

3 x 30

flutter kicks

3 x 60

decline oblique plate twits

3 x 30 per side @ 25

cable crunches

3 x 30 @ 80

weighted side bends

3 x 30 per side @ 35


7:00 pm - Chest

Incline db bench

4 x 10 @ 55

Pushups

3 X 15
1 X 20

Decline bench

4 x 10 @ 225

CG bench

4 x 10 @ 155

Decline db flyes

4 x 12 @ 35

Pec deck flyes

4 x 10 @ 190

Dips

4 x 15

Low cable cross

4 x 12 @ 25
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Unread 2009-03-18, 11:19 PM   #71
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This is mine for tom, I will hate myself after this.


Squat- 185 @ 10 reps
Lunges- 25's @ 10 reps
Hip Sled- 3 pps @ 10 reps
Quad extension - 100 @ 10 reps
Iso leg press- 2 pps @ 10 reps
Hamstring curl- 80 @ 10 reps

then calves/forearms/abs after

4 rounds, no rest between sets, 1 min rest between rounds, fml.
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Unread 2009-03-19, 10:46 AM   #72
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Legs

Squat

135 x 10 warmup
275 x 5
275 x 5
275 x 5
255 x 8
255 x 8

Reverse barbell lunges

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

Leg press

450 x 12
450 x 12
450 x 12
450 x 12

Leg press calf extension

450 x 50
450 x 50
450 x 60

Hip adduction

250 x 12
250 x 12
250 x 12
250 x 12

Hip abduction

300 x 12
300 x 12
300 x 12
300 x 12

Leg curl

120 x 12
120 x 12
120 x 12
120 x 12

Leg extension

150 x 12
150 x 12
150 x 12
150 x 12
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Unread 2009-03-19, 11:53 AM   #73
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Quote:
Originally Posted by Black-Top
Legs

Squat

135 x 10 warmup
275 x 5
275 x 5
275 x 5
255 x 8
255 x 8

Reverse barbell lunges

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

Leg press

450 x 12
450 x 12
450 x 12
450 x 12

Leg press calf extension

450 x 50
450 x 50
450 x 60

Hip adduction

250 x 12
250 x 12
250 x 12
250 x 12

Hip abduction

300 x 12
300 x 12
300 x 12
300 x 12

Leg curl

120 x 12
120 x 12
120 x 12
120 x 12

Leg extension

150 x 12
150 x 12
150 x 12
150 x 12
Are the squats Barbell squats?
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Unread 2009-03-19, 12:42 PM   #74
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they are now... i used to use the smith but i'm trying to rid my workouts of the pussy factor.... granted i think i may need to cut a little weight in order to get 100% proper form but my legs were at least parallel or slightly shallow near the end of the round.... I'm working on it nigga
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Unread 2009-03-19, 12:51 PM   #75
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Quote:
Originally Posted by Black-Top
they are now... i used to use the smith but i'm trying to rid my workouts of the pussy factor.... granted i think i may need to cut a little weight in order to get 100% proper form but my legs were at least parallel or slightly shallow near the end of the round.... I'm working on it nigga
If you want to come to the gym w/ me one day I'm more than happy to work w/ you on your form.

Also, been busy at work, I'm not ignoring the diet PM from yesterday. I will get to it soon.
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