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Old 06-13-2012, 02:27 PM #274
hsilman
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Quote:
Originally Posted by cynicalrider View Post
Hmm alright well that's not to bad then. I wanted to try lurker's DC style leangains setup. So when Lurker lists the body parts to do in that guide, I essentially just do one compound movement per part listed? i can cite specifically what I am talking about if need be, and if this was all answered in later portions of the thread i'll read through all responses rather than just the essential guide.
yes, basically one "top set" which is really 3 "mini sets".

I would recommend checking out the LEMUR split instead. I'm sure DC is effective, but I don't think lurker would have made the changes to the protocol that he did if he didn't think it was better that way.

af, I only had 3 weeks of LEMUR, so your experience will vary, obviously. I would say 45-1 hour is pretty accurate. Maybe your right and err on the high side.
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Old 06-13-2012, 03:01 PM #275
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Finally replaced my laptop screen. Now to update:



6/11- Upper DE, intensification block, week one

Speed bench w/doubled mini bands (about 65lb at the top)-
3x3@75
3x3@100
2x2@145

EZ bar tricep extensions- 3x8
Face pulls 2x15, 3x8
Unilateral DB press- 5x5
Decline sit-ups 2x10

Notes: Finally remembered to bring a tape measure with me so now I know exactly how much band tension I'm getting with my lifts. Went a bit heavier on my assistance lifts than I usually do, but still kept it fairly light. I've decided that I should do some sort of sit-up every day because I kinda suck at them, and seeing as they're part of the APFT, I should probably work on them.


I'm a little bit behind this week because work is getting in the way and I usually like to lift around 4pm, but now I'll be working during that time so I gotta get up earlier to lift in the morning. I get to choose my hours and when I work, though, which is nice.
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Old 06-13-2012, 05:07 PM #276
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if the gym isnt busy i could be in the gym and out in a half hour. if its busy probably like 45 minutes. the only days that take longer are my leg days since i hit quads and hammies together, or my shoulder days where i hit shoulders and arms. tonight is my shoulder day so it should be really fast, i might just hit shoulders and be done and group biceps with hammies friday and triceps with quads tomorrow.
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Old 06-13-2012, 05:38 PM #277
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OHP 5/3/1
85x3
95x3
110x6

OHP 65 4x10
35 chins
ab wheel from knees 2x5
10 minutes jogging
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Old 06-13-2012, 08:16 PM #278
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6/13- Lower ME, intensification block, week one

Reverse band, medium stance, parallel box squats (doubled minis, about -120 at the bottom, -80 at the top):
warmups
405x1
455x1
475x1
500x1
525x1
545x1
555x1

RDL's:
135x5
225x3
295x3
325x12

Band assisted GHR: 3x10
Decline situps: 2x10

Notes: First time doing reverse band box squats. Felt good. My walkout was a lot better than it has been, but I still need to sit back more to the box. Other than that, they went great. I wanted to get 15 for RDL's but my grip started slipping. I still suck at GHR's.
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Old 06-13-2012, 08:36 PM #279
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raped chest yesterday. Got 315 up for 6 pretty easy, but I didnt have a spotter yesterday so i didnt go up. There was legitimately nobody in the ****ing gym that could give me a decent spot either. Friday I'll get at it again, gonna try 365 for 4.
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Old 06-13-2012, 08:41 PM #280
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315 for 6 is nowhere close to 365 for 4, for me anyway
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Old 06-13-2012, 08:51 PM #281
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Deads: 405x5, 455x4, 495x1 (first time hitting this with no belt)
T-bar rows
Lat pulldown
Face pulls
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Old 06-13-2012, 09:37 PM #282
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dumbell shoulder press
dumbell shoulder flyes
cable side raises
i know its two excercises for mid delts but i am really trying to bring out that capped look, and have you ever seen anyone that was too wide in the delts?

front raises (may not even really need these since my front delts get hit doing the shoulder press)

reverse pec dec

took me about 45 minutes, thought about hitting triceps but my shoulders were pretty sore so i didnt want to risk it.

got up 95lb DBs 8 times for shoulder press, hopefully next week ill get it 9-10.

Last edited by paintballh00dlum : 06-13-2012 at 10:46 PM.
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Old 06-13-2012, 09:49 PM #283
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got up 95lb DBs 8 times for shoulder press, hopefully next week ill get it 9-10.
, i don't think i would be able to even get 95s into position.
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Old 06-13-2012, 10:33 PM #284
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putting them on my knees then throwing my knees up to get the weight on my shoulders was hard as ****. just doing that was a lift in itself. when i get to 100s or even 95s again next week i will have to have someone hand them to me. getting 120s into position for incline DB chest press was way easier than that even (i know its because of the angle but still). im willing to bet that if i had them handed to me i could have gotten 9 reps.

Last edited by paintballh00dlum : 06-13-2012 at 10:47 PM.
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Old 06-13-2012, 10:56 PM #285
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getting 120s put up on my shoulders compared to having to kick them up for db pressing is worth like 5+ reps (set of 11 versus set of 16)

if at all possible have a competent spotter help, your muscles will be hit much harder.
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Old 06-13-2012, 11:20 PM #286
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wow thats a big difference. ill have someone hand them to me next time. i guess this is when a training partner would be awesome to have. move to wisconsin lurker?
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Old 06-13-2012, 11:35 PM #287
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i always feel good when someone asks me to help them pick up some heavy *** DBs, gotta be doing something right
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Old 06-14-2012, 12:19 PM #288
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squats n legs

3mile run 5mile bike ride
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Old 06-14-2012, 12:24 PM #289
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squats n legs

3mile run 5mile bike ride
Not sure how you managed this if you were hitting legs as hard as you should have been
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Old 06-14-2012, 12:45 PM #290
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Not sure how you managed this if you were hitting legs as hard as you should have been
I like to think I work decently hard in the gym, and I have no problem doing cardio immediately after squats/deadlift sessions. My legs don't start feeling like **** until the next day.

especially from RDLs on this cut. jesus christ my hammies.
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Old 06-14-2012, 12:47 PM #291
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I can see it if you're not finishing with widowmakers or something. Anything that's a pump exercise would likely shut it down.
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Old 06-14-2012, 01:03 PM #292
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I can see it if you're not finishing with widowmakers or something. Anything that's a pump exercise would likely shut it down.
makes sense. When I did leg extensions as a finisher I could barely make it up the stairs to the locker rooms after.

i guess that's another way of saying it depends on your programming.
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Old 06-14-2012, 01:07 PM #293
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makes sense. When I did leg extensions as a finisher I could barely make it up the stairs to the locker rooms after.

i guess that's another way of saying it depends on your programming.
Same problem after I finish with a 20 rep breathing set on the leg press, locker room is in the basement.
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Old 06-14-2012, 04:13 PM #294
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awesome quad/bicep day.

back squats ATG-barx12,135x12, 185x10, 225x8, 275x6 335x9. squat still sucks cock but im making progress. if i stay healthy i see no reason why i wouldnt be repping 4 plates a side by this time next year

plate loaded squat press

hammer strength hack squat close stance

preacher curl machine
standing db curls
some cable bar curls
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