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Old 02-09-2013, 03:31 PM #1618
Pump Revolution
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Join Date: Jan 2010
BTB forearm curls: 175 8, 8, 14
Reverse forearm curls: 50 10, 10, 12
Cable LP calves: 210 22LM 16SS
HS abs: 90 12, 10 120x6
Leg raises: 15, 15, 28
Reverse pec deck: 215 8, 8, 12
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Old 02-09-2013, 05:00 PM #1619
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Quote:
Originally Posted by Squirrelly Wrath View Post
Notable lifts this week:

incline DB bench: 90'sx10

DL:
315x12
365x6
405x3
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Old 02-10-2013, 12:55 PM #1620
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BB press: 165 8, 8, 11
Seated laterals: 20s 12, 12, 14
DB press: 45sx17
SW pulldowns: 170 8, 8, 15
Wide cable rows: 160 8, 8, 11
Wide SA: 65 15, 22
CG cable rows: 120 15, 23

Felt good to do the BB press, been atleast 6 months since I had it in my routine.

I was surprised by how hard the seated laterals are compared to standing ones.
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Old 02-10-2013, 01:11 PM #1621
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For the laterals, how bent are your elbows? Ive been experimenting between a 90 degree bend and only a slight bend. I feel like the slight bend hits my lateral delts a little easier but what curious to what everyone else does
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Old 02-10-2013, 04:56 PM #1622
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I've always try to use a slight bend, though I find myself moving more toward 90* toward the end of the set when doing standing laterals, helps me get a couple extra reps before failure.
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Old 02-12-2013, 09:47 AM #1623
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BB incline: 215 5, 5, 9
Tbar rows: 145 5, 5, 8
Dips: +75 6, 6, 8
HS pulldowns: 295* 8, 8, 12
Smith shrugs: 335* 8, 8, 16
Wide curls: 130x6 120 6, 8
HS rows: 130s 8, 12

I was surprised by how light the weight felt on incline bench, felt i could have done another 1-2 reps. Must have been because I'm sick

The curls felt unusually heavy, then I realized I accidentally put on 130 instead of 125.
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Old 02-12-2013, 12:41 PM #1624
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DB shoulder press: 80's x11, 80's x8, 80's x6, 70's x8. no assistance
Smith seated military: 80ps x5, 70ps x7, 62.5ps x10, 52.5ps x12
Front raises: 40# bb x2x12, 17.5# db x12 unilateral
Lateral raises: 20's x2x12, 15's x12 unilateral
Lateral raise machine superset w/ shoulder press machine burnouts
Cable push-downs
Cable unilateral pull-downs
Cable overhead extensions


Strength has been letting me down a little lately
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Old 02-12-2013, 01:41 PM #1625
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Quote:
Originally Posted by tanner202 View Post
For the laterals, how bent are your elbows? Ive been experimenting between a 90 degree bend and only a slight bend. I feel like the slight bend hits my lateral delts a little easier but what curious to what everyone else does
Slight bend
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Old 02-12-2013, 01:53 PM #1626
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As little bend as possible when I do lateral raises, I see too many people going too heavy with a 90* bend. I extend all the way out like a ****in pterodactyl. Personally feel it better, and ill only use around a 20lb db

Last edited by monkeyhobo28436 : 02-12-2013 at 05:33 PM.
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Old 02-12-2013, 04:45 PM #1627
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Old 02-12-2013, 06:42 PM #1628
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Same here. Straight out to my sides.

Of course, my shoulders are **** so...
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Old 02-12-2013, 10:45 PM #1629
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Nothing like a ****ty leg day to ruin your night. Think it might be time for a de-load period
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Old 02-13-2013, 06:52 AM #1630
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Missed legs day on Monday bc the gym was closed due to snow. Threw in some squats tonight to make myself feel better

Cliffs:

Push power day

BB bench
DB press- 70x5x5
Incline db bench
Cable flyes
Vbar pushdowns
Db lateral raises
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Old 02-13-2013, 07:01 AM #1631
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Front Squats
215 3x3 (PR)

Close Grip Bench Press
225 x4
225 x3
225 x7 (PR)

Deadlifts
455x1
500x1 (PR)
405x5
405x3 Sumo

Landmine Presses (first overhead work in a long time)
Shrugs 275/315
Seated Cable Rows
Barbell Skullcrushers
Longhead tri extensions
edit Facepulls 70/80x10
Hamstring curls 160x8 w/ pause
Calf raise 300x2x10
Lateral Cable Raises
Rear Delt Flyes
Hammer Curls
Tri pressdown 200x2x8
100 Rep Curls (pussed out had to split it up into 3.5 sets)
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Old 02-13-2013, 11:30 AM #1632
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Had some free time today so I decided to do 40 minutes on the ol' stairmaster. I wish I would of brought a whistle because I'm pretty sure it raped me.
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Old 02-13-2013, 11:31 AM #1633
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HS shoulder press: 120s 6, 6, 9
Deadlifts: 285 5, 5, 9
LF leg curls: stack 12, 12, 18
Hack squats: 365* 3x5
LP: 455*x22
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Old 02-13-2013, 01:28 PM #1634
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Weighted chins +90x2
DB rows 80x12, 95x8, 100x8
Curls
Row machine 185x12, 200x10, 225x6
Wide pulldowns
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Old 02-13-2013, 04:17 PM #1635
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legs/biceps

squats: 135x8, 205x8, 225x8, 255x6 (PR)
LF leg press machine: 3x12-20 @ 270lb
LF leg extensions: 3x12 @ 140lb
did hamstrings on back day so skipped today - still sore
Seated plate-load calf machine (idk what this is called) - 2 plates x20, 3 plates x12
BB curls: 85x10, 75x12, 70x12
preacher hammer curls: 3x12 @ 25lb
"front double bi" whatever curls on cable machine: 3x12 with long squeeze @13lb
reverse curls w/ straight bar: 3x12

been consistently doing legs for a couple months now after taking a short break, looking a lot bigger. tried some new stuff today for biceps mainly, not bad. lifting partner was running late so i had time to watch ronnie coleman videos in the car pre-workout, may have inspired me to set PR on squat. legs still feel like jello.

Last edited by monkeyhobo28436 : 02-13-2013 at 04:20 PM.
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Old 02-13-2013, 04:20 PM #1636
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I did a little bunch of stuff focusing on the Back/Shoulder regions.
Wrestling season is coming to an end, so I'm going to start lifting again! So excited!
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Old 02-14-2013, 11:24 AM #1637
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How far down do you guys go on bench? I noticed that since I've been trying to go heavier/less reps I tend to unintentionally go a little higher than I used to. Had my spotter guestimate today and it was around 3" from my chest. Is this depth reasonable for going heavier? Or do I need to bring it closer and drop the weight. (Unfortunately I have a feeling I already know the answer to this)

chest/tri
Flat bb: 240x6(last rep assisted), 240x4, 230x6, 230x4, (dropped weight and increased depth for last set) 220x5
Incline db: 100's x5, 90's x8, 80's x10, 70's x12
Cable crossovers: 5x20 @ varying angles
LF angled Chest Press: 3x12 @ 135lb pauses in each direction
Cable pushdowns
Unilateral Cable pulldowns
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Old 02-14-2013, 11:29 AM #1638
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