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Unread 2010-09-08, 11:19 AM   #1251
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Doing a 2 day on 1 day off spread, so this morning was my off day from lifting.
Focused on ab work,

Leg lifts/swiss ball crunch/ supine bike crunches---- tri-set 3 times

knee raises/power crunch machine 12x110/ floor crunch ----tri-set 3 times

Weighted floor crunch with 20lb dumbbells/ ceiling touches x10/ 30 second planks ----- tri-set 3 times

10 minutes on the treadmill 145 calories .87miles

Done and Done.

Possibly head back to the gym tonight for some elliptical.
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Unread 2010-09-08, 12:28 PM   #1252
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Quote:
Originally Posted by Diesel Power View Post
hey man, ever since i took decline bench out of my routine and replaced it with weighted dips, my bench has gone up significantly. just a suggestion
Thanks for the suggestion! I've gone back and forth on weighted dips. I've come to the conclusion that my chest goes out long before my tris do when going big on the bench. I may be wrong in thinking so, but i'm hoping my decline bench is having a positive effect.
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Unread 2010-09-08, 07:29 PM   #1253
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Squat .. god how I hate them
95 x 8
115 x 8
135 x 8
155 x 6
135 x 6

Leg Press
2pps x 8 x 2
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Unread 2010-09-08, 07:53 PM   #1254
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Quote:
Originally Posted by ericsmith3232 View Post
Squat .. god how I hate them
95 x 8
115 x 8
135 x 8
155 x 6
135 x 6

Leg Press
2pps x 8 x 2
need to learn to love the squats or else your legs will start looking like your av...
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Unread 2010-09-09, 08:30 AM   #1255
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Chest/Tri's

Incline bench
95x8
115x8
135x8
155x3
145x6

Flat dbell press
40x8
45x8
45x8
50x6

Skull crushers
50x6
50x6
60x6

Dips
bwx6
bwx6
bwx6 (struggled with this set)

Tricep pulldown rope extns
70x6
85x6
100x6
115x6
Incline dbell press
40x6
40x6
45x5
45x6

Decline dbell press
35x6
40x6

Peck fly deck
130x6
145x6 (struggled with last 2)

Seated overhead dbell tricep extensions
40x6
40x6
40x6

Underhand cable extns
85x6
100x6
115x6 (Felt like I could have done a few more sets of these)

Flat bench press
115x6
115x6
125x6 (was feeling pretty fried by this point)

Incline fly
30x6
30x6
30x6

Decline fly
30x6
30x6
30x6

Pushups
Bw x10
Bwx10

Bench dips
Bwx8
Bwx8
Straight Arm Dbell kickbacks
25x6
30x6
30x6

Finished up with 10 minutes of treadmill running .91miles

Done and Done.
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Unread 2010-09-09, 11:05 AM   #1256
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Legs day - trying to work out a groin strain from sprinting for the first time earlier this week

BOX squats
warm-up
205x6
225x6
245x6
265x6
300x1 (first time hitting this while going beyond parallel)

Side Lunges with 20 pound dumbbell.
4 sets of 16

Dead lift - still figuring out form on this, as I learned with a box type bar, not the straight
225x6
275x6
315x6

Various Groin exercises/stretches
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Unread 2010-09-09, 11:22 AM   #1257
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DL - go uppppppp fucker

135 x 10
225 x 10
275 x 5
345 x 3
405 x 1
435 x 1 - PR - Want 455 next
365 x 9 - straps
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Unread 2010-09-09, 01:46 PM   #1258
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DL - go uppppppp fucker

135 x 10
225 x 10
275 x 5
345 x 3
405 x 1
435 x 1 - PR - Want 455 next
365 x 9 - straps
Haha, I'm working on it. I'm still figuring out my form. It honestly feels like I'm putting a lot of back into it, compared to the box-style bar that I had used all through high school. I'm working at keeping my ass low and the bar close to my shins, but it still seems to feel like I'm doing it wrong.
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Unread 2010-09-09, 02:12 PM   #1259
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Originally Posted by Diamond Star View Post
DL - go uppppppp fucker

135 x 10
225 x 10
275 x 5
345 x 3
405 x 1
435 x 1 - PR - Want 455 next
365 x 9 - straps
just be happy you can deadlift! deadlifting was my favorite lift/day at the time , but i am injured now, x-rays show pelvis is twisted out of line. ill be out of the game for a few months! FML! your deads are looking good though man, my set before i hurt myself was 350x11.

are u doing 5/3/1 for your deads?
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Unread 2010-09-09, 02:43 PM   #1260
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Quote:
Originally Posted by brickonwheels View Post
Haha, I'm working on it. I'm still figuring out my form. It honestly feels like I'm putting a lot of back into it, compared to the box-style bar that I had used all through high school. I'm working at keeping my ass low and the bar close to my shins, but it still seems to feel like I'm doing it wrong.
I was DL'ing wrong for quite some time. Had some power lifter correct my form and it took me a few weeks to get used to. Now before anyone throws a fit or bsflag, I watched the guy DL over 600 pounds and he is like 5 6 lol. Your shins will get banged up, but eventually it will be smooth.
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Unread 2010-09-09, 02:44 PM   #1261
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Quote:
Originally Posted by Diesel Power View Post
are u doing 5/3/1 for your deads?

No. I just go by what my back is telling me it will take. I just lift as heavy as I can that day.
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Unread 2010-09-10, 10:23 AM   #1262
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Back day

Lat pulldowns
100x8
115x8
130x6
130x6

Dbell rows
30x8
35x6
35x6
35x6

Cable Rows
140x6
140x6
160x6
160x6

Seated calf raises
90x6
90x6
135x6
135x6

Leg Press Calf Raises
230x8
320x8
410x8

EZ Bar Curls
50x6
60x6
60x6

Bbell curls
20x8
25x6
30x6

Rope curls
40x8
50x6
50x6

Pull Ups
Used assist machine for these
BWx8
BWx8
BWx8
BWx8

Wide grip cable rows
80x8
80x6
90x6
90x6

Smith Machine Calf Raises
235x8
325x8
325x6

Dbell hammer heads
25x6
25x6
25x6

Close grip lat pulldowns
100x6
100x6
100x6

Horizontal Pullups
6
6
6
4

Incline Dbell rows
25x6
30x6
30x6
35x6

Done and done.

Will hit up the treadmill for cardio in the evening.
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Unread 2010-09-10, 10:34 AM   #1263
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Flat BB Bench
255*5
285*3
305*1
315*1 (had help)

Overhead Triceps Extension
105*8
125*8
150*5 (tried to go too big)

Weighted dips
BW+45*8
BW+90*8
BW+90*8
BW*10

Overhead Cable Tricep Extension
160*8
200*8
200*8
200*8
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Unread 2010-09-13, 07:18 PM   #1264
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Bench
105 x 5
115 x 5
135 x 5
145 x 3
135 x 5

BB Curl
30 x 8
40 x 6

Hammer Curl
45 x 8
50 x 8

Inc. Bench
95 x 8
115 x 8

BB Row
60 x 8
70 x 8
80 x 8

Note to self: Don't eat big helpings of chili and a protein bar on weight day.. hell any day period. Went a bit lighter today for a good reason...
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Unread 2010-09-13, 09:06 PM   #1265
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Upper Body

RC work, dynamic stretching

Pin press
45 x 10
115 x 5
155 x 5
195 x 5
225 x 4
255 x 3
265 x 3

Incline DB bench
60 x 16
60 x 17

Seated rows
115 x 12
130 x 10
130 x 10
130 x 10

Band pull-apart
4 sets of 12 with light band

BB shrugs
185 x 10
185 x 10
185 x 10
195 x 10

DB curls
25 x 10
30 x 10
30 x 10
30 x 10
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Unread 2010-09-14, 01:38 PM   #1266
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Shoulders/calves

Rear Delt Cable extensions
25x8
30x8
30x8
35x8
Military Press
95x6
115x6
115x6
115x6
Upright Row
105x6
115x6
135x6
135x6
Lateral dumbell raises
20x6
20x6

Dbell press
25x6
30x6
30x6
35x6
Rear delt machine
85x8
100x6
105x6
Dbell upright rows
30x6
35x6
35x6
40x6
Front dbell raises
15x8
20x6

Arnold Press
20x6
25x6
30x6
40x6
Rear delt dbell raises
15x6
20x6
20x6
Side lateral raises
15x6
15x6
15x6
20x6
Shrugs
235x8
235x8

Finished up with 30 minutes of cardio on hill setting, 487 cals and 3.04miles
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Unread 2010-09-14, 04:53 PM   #1267
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lol holy volume.

Take out some of the repeats and go heavier.
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Unread 2010-09-15, 01:17 PM   #1268
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Chest:

Flat DB Bench: 45x10
65x10
75x6
85x6
100x6 (Help on last 3) Felt a little frisky ha
85x6

Incline Smith: 135x10
165x10
185x10x2
135x12

High to low Cable Flys: 70x10x3

Incline DB Bench ss Decline Flys: 70x8 ss 30x10 x 4

Not sure what its called, read it somewhere..but basically you grab 10lb plates and push them together in front of you. While doing this press out squeezing with your chest. Good finisher for your chest.

This ^ ss calf raises: 3 10lb plates ss 3 plates x 5
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Unread 2010-09-15, 07:08 PM   #1269
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Deadlift
135 x 8
155 x 8
165 x 8
185 x 6
205 x 6
215 x 4
235 x 2
185 x 6

Leg press
2pps x 8 x 2

Calf press
2pps x 8 x 2
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Unread 2010-09-16, 04:13 PM   #1270
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9/16/10 - Actually have some free time today so i'll post my w/o

Lat pulldown
70 x 15*
100 x 10*
150 x 8*
185 x 15
200 x 15
210 x 11
220 x 8 d 150 x 10 d 100 x 12

Deadlift
315 x 3
365 x 3
405 x 3
225 x 15 no touch

1 arm db row - very slow and controlled, opposite of kroc rows lol
85 x 12/12
100 x 12/12
120 x 10/10

T-bar row
3p+35 x 15
4p+35 x 15
5p+35 x 12 drop 3p x 10 drop 2p x 10

rev grip bb row
190 x 15
230 x 15
280 x 9 d 135 x 20

Cable row w/ lat bar
120 x 15
130 x 15
140 x 15

Face pull
70 x 20 x 5

DB rear delts ss w/ ez bar rear delt row
30 x 15 ss w/ 50 x 15
35 x 15 ss w/ 50 x 15
40 x 12 ss w/ 50 x 15
45 x 12 ss w/ 50 x 15
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Unread 2010-09-16, 08:51 PM   #1271
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5/3/1 - Incline Chest - Week 3

RC work, Dynamic Stretching.

Incline Bench
Barx10*
95x10*
135x8*

200x5
225x3
255x3 - PR! (was supposed to be 250, i always fuck shit up )

(185x8 )x4

Weighted Dips
90x8
45x12
45x12

Static Stretching.

Dumbbell Farmer's Walk
100's x 6 passes
100's x 6
100's x 6

Great workout today. Very Excited for leg day this Sunday, i will be doing 315 for my last set ! Going for 6, will try to get video.

Also excited for the new Juggernaut Method E-Book. coming to efs. !
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Unread 2010-09-16, 09:07 PM   #1272
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Bench
265x3
280x3
300x3 (new PR!)

Bent Arm EZ Bar pullover
60x8
90x8
100x8
1000x8

Overhead tricep dumbbell extension
105x8
125x8
140x8
150x8 (Woot!)

Tricep cable push down
180x8
200x8
200x8
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Unread 2010-09-17, 11:32 AM   #1273
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Bench
170 X 5
190 X 3
215 X 5

Flat DB Bench
60 X 12
70 X 12

Quads
Machine Fly's
Abs
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Unread 2010-09-17, 09:07 PM   #1274
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Dips
BW x 8 x 3

Cable Co's
30 x 8
40 x 8
50 x 8

Overhead Press
65 x 8
85 x 8
95 x 2
75 x 8

Lat Pulldowns
90 x 8
110 x 8
130 x 8
150 x 4

Rope pulldowns
80 x 8 x 3
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Unread 2010-09-20, 09:30 AM   #1275
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I realize I tend to only post chest, triceps, or leg days, but I swear I do other things.

That said, here is my workout from today (chest)

Flat Bench
255x5
275x5
285x4

Decline DB Bench Press
75x6
95x6
105x6
115x6

Cable Crossovers
120x8
140x8
160x8
170x6

Weighted decline situps


Up to about 195 pounds from a low of 181 when I was cutting.
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