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Old 02-27-2013, 12:27 AM #1744
Squirrelly Wrath
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Old 02-27-2013, 12:58 PM #1745
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2/27/13 – CHEST / TRIS
Bb flat bench touching every rep – 135x12, 205x6, 205x6, 205x6, 205x6, 205x8(assist on last rep)
DB incline bench – 90’s x6, 85’s x7, 75’s x11, 65’s x12
Cable flyes: 5x20 @ 13-17lb
LF Angled Chest Press Machine: 3x12 with pauses
Cable pushdowns, unilateral pulldowns, overhead extensions

switching to BB incline bench and DB decline bench next week

unrelated: lip is healing slowly. eating is now hassle-free, although I still drink from a straw because it feels luxurious as ****.

Last edited by monkeyhobo28436 : 02-27-2013 at 01:01 PM.
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Old 02-28-2013, 09:06 AM #1746
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Incline bench: 225 5, 5, 7
Tbar rows: 155 5, 5, 10
Dips: +85 6, 6, 9
HS pulldowns: 3pps 8, 8, 14?
Smith shrugs: 355* 8, 8, 18
EZ curls: 130 6, 6, 7
HS rows: 140s 8, 16
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Old 02-28-2013, 11:17 AM #1747
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good 6AM back /biceps workout

wide pulldowns: 120x12, 150x12, 180x12, 180x10, 180x10
T-bar rows: 70x12, 100x12, 135 (3plates) x10
cg cable rows: 135x12, 135x12
HS shrugs: 2pps x20, 3pps x16, 4pps x12, each set supersetted with 45lb db shrugs
Rear delt cable flyes: 13x20, 17x20, 20x15
Deadlift: 135x12, 225x12, 335x1 (PR)

gym partner was rushing me so after he left I went back and did more t-bar rows with 25lb plates instead of 45ers and liked it a TON better, the 45's restricted my ROM and with the 25's I could get a really good squeeze without my chest getting in the way. going to continue this way from now on

then did biceps

Last edited by monkeyhobo28436 : 02-28-2013 at 11:21 AM.
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Old 02-28-2013, 04:58 PM #1748
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Haven't posted in a while... Made some SOLID progress over the past 4 months.

Chinups (Body weight+70lbs)- 3 sets of 8
Barbell rows- 185 3x10
Dumbell rows- 100 3x8
Wide grip pullups- 3x8
Deadlifts- 135x8, 225x5, 315 x 3, 405 x3, 495x1, 505x1
Parallel grip pulldowns- 210lbs 5x5
Dumbell hammer curls- 40lbs 3x8
barbell curls- 70lbs 3x12
close grip chinups to failure.
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Old 02-28-2013, 06:01 PM #1749
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Badass Deadlift. Pics/stats?
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Old 02-28-2013, 08:33 PM #1750
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Badass Deadlift. Pics/stats?
I'll get pics uploaded soon. My back is starting to get pretty ripped up as I get lower in body fat. I'm 185 at around 8%. Started at 250lbs very little muscle, dropped to 160, and have been doing mini bulking/cutting cycles since then. I've got them fatty deadlift genetics.

Deadlift-505x1, can probably snag a 515.
Front squat-285x5 (can't back squat due to pain)
Bench-185x3

Please don't ask about my bench though... It's utterly pathetic compared to everything else. Benching just feels uncomfortable for me and my chest is lagging greatly because of it.
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Old 03-01-2013, 07:09 AM #1751
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Originally Posted by I need a name View Post
I'll get pics uploaded soon. My back is starting to get pretty ripped up as I get lower in body fat. I'm 185 at around 8%. Started at 250lbs very little muscle, dropped to 160, and have been doing mini bulking/cutting cycles since then. I've got them fatty deadlift genetics.

Deadlift-505x1, can probably snag a 515.
Front squat-285x5 (can't back squat due to pain)
Bench-185x3

Please don't ask about my bench though... It's utterly pathetic compared to everything else. Benching just feels uncomfortable for me and my chest is lagging greatly because of it.
those are former fat kid numbers for sure. im the same way, but with a less impressing deadlift.

gdjm
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Old 03-01-2013, 08:49 AM #1752
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HS shoulder press: 125s 6, 6, 9
DL: 305x10
LF ham curls: stack 12, 12, 14
Hack squats: 335* 5, 5, 10
LP: 5ppsx14

Worked in for the press and DLs, which is unusual in the morning.

Oddly the guy had 125s on the HS press which was exactly what I needed.

The I started doing deadlifts and some guy asks if he can work in, which is weird because he could have just done them at the squat rack.

Do you guys just leave the weight and walk away? Never had do work in with free weights before.
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Old 03-01-2013, 04:31 PM #1753
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3/1/13 – SHOULDERS / TRIS

Db press: 45x12, 65x12, 75x10, 80x8
Smith Military: 70ps x6, 70ps x7, 65ps x9, 55ps x12
Front Raises: 45bb x12, 45bb x12, 17.5db x12 unilateral
Lateral Raises: 17.5’s x12, 17.5’s x12, 15x12 unilateral
Lateral Raise Machine: 65x12, 80x16, 90x12
Front raises on cable machine w/ straight bar: 3x12 (like these a lot)
triceps

feels good to be back @ the 80's for db press, switching to pyramid has helped i think
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Old 03-01-2013, 11:09 PM #1754
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Day after heavy squats:
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Old 03-01-2013, 11:12 PM #1755
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Quote:
Originally Posted by monkeyhobo28436 View Post
3/1/13 SHOULDERS / TRIS

Db press: 45x12, 65x12, 75x10, 80x8
Smith Military: 70ps x6, 70ps x7, 65ps x9, 55ps x12
Front Raises: 45bb x12, 45bb x12, 17.5db x12 unilateral
Lateral Raises: 17.5s x12, 17.5s x12, 15x12 unilateral
Lateral Raise Machine: 65x12, 80x16, 90x12
Front raises on cable machine w/ straight bar: 3x12 (like these a lot)
triceps

feels good to be back @ the 80's for db press, switching to pyramid has helped i think
What happened to your shoulders? I remember trying to catch up to you.
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Old 03-01-2013, 11:17 PM #1756
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Well at the peak of my bulk I was getting 85lb db's for around 8 on DB press, but that was for my very first set of reverse pyramid so having no prior fatigue.

Since then i've tapered my calories down quite a bit (almost 1000 less now than I was consuming then) and got 80's for 8 reps as a final 4th pyramid set.

I lost a bit of my strength there during the cut but right now I don't think I'm too far off from where I was, and my physique is certainly looking a lot better. I'm hoping to get it back up there in the next coming weeks, and I think you'll see the numbers rising pretty quickly.

Last edited by monkeyhobo28436 : 03-01-2013 at 11:23 PM.
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Old 03-03-2013, 09:06 AM #1757
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Great workout this morning,

HS incline: 255* 8, 8, 14
Decline BB: 205 12, 12, 16
Incline flys: 40s 15, 20
RGBP: 170 8, 8, 12
BB curls: 110 8, 8, 10
Lurker ext: 80 12, 12, 13
Reverse curls: 80 12, 14
SC: 65 15, 20
DB incline curls: 25s 15, 17

Some milf was being super nice to me, even carried a bench over to me

An old guy walked right into the bar when I was doing curls

Was actually pretty satisfied with my physique when I saw myself in the mirror before leaving, too bad pumps don't last forever.
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Old 03-03-2013, 02:03 PM #1758
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time to start easing back into heavy deads and squats

workout for today will look something like

Deads - warm up very well. watch form very closely. Ramp to 315x1. I got 365x1 before i stopped so this should not be difficult.

Weighted Hypers - 10lbs, 3x15-20

Heavy Shrugs - 3xfailure (hold at top)

Face Pulls superset with upright rows - 3x10 each

Heavy BB Curls - 3xfailure (DC)
DB Curls (x body) - 10s, 3x10
EZ Curls (full stretch and ROM) - 5x12

Plan to do a little bit of really light leg work via bodyweight squats, narrow stance leg press, and wide stance leg press

pretty excited to start heavy deadlifting again, not even gonna lie lol

EDIT* also no real lat work cause i did a few things for them yesterday
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Old 03-03-2013, 10:53 PM #1759
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i started doing rack pulls two weeks ago and am currently doing 455x12. probably weak but im going to progress with them over the next few months and see how they help my deadlifts.
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Old 03-03-2013, 11:48 PM #1760
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Old 03-04-2013, 01:06 AM #1761
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Weighted neutral grip chins
5@bw, 5@+45, 3@+75, 6, 5, 4@+45, 10@bw
No belt at the sports pav gym so these were all with db between the feet. Way harder, because you have to keep your legs perfectly stiff.

corner rows
5@45, 5@70, 5,5,5@80

rear delt flies

rope rows
5@140, 5@170, 3@200, 6,6,5@170

cross body curls

wrist curls
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Old 03-04-2013, 03:02 AM #1762
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http://www.kyoutube.com/watch?v=odRFo6F0-Dg
they surprisingly make pretty good points

i love that line "dont let the weights control you, you need to control the weights"

and from what i saw in that video, have pretty solid physiques

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Old 03-04-2013, 03:07 AM #1763
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"If the weights controlling you, you lifting too ****ING heavy man."
"That was beautiful"
"Yeah man"

lol
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Old 03-04-2013, 08:12 AM #1764
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BTB forearm: 170 8, 8, 18
LF LP calves: 270 21LM 19SS
HS shrugs: 4pps 8, 8, 18
HS abs: 90 12, 12, 18
Leg raises: 20, 20, 28
Revers pec deck: 230x8 220 8, 12
Cardio: 18min
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