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Old 03-21-2013, 04:12 PM #1807
monkeyhobo28436
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great shoulder workout

Db Press - 35's x12, 50's x12, 65's x12, 75's x12, 80's x12
Front Raises - 15's x12, 17.5's x12, 22.5's x12, 27.5's x12
Lateral Raises - 12.5's x12, 15's x12, 17.5's x12, 20's x12
LF Lateral Raise Machine - 95x12, 110x12, 65x14 (all sets with double contractions at the top of the rep)
Rear Cable Flyes - 13# x20, 20# x20, 23# x20
Reverse Pec Deck - 75x12, 90x14, 105x11

Dropped my military press and added a second rear delt movement in an attempt to balance out my shoulder workout. Found guilty of too much front delt work.

Also I like the structure of 2 movements per head, with 1 being heavier and 1 being lighter weights.
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Old 03-22-2013, 10:48 AM #1808
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It about to be the 11th day of not lifting along with ****ty dieting, afraid to find out how strength I've lost.
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Old 03-22-2013, 01:45 PM #1809
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Damn I took two days off in a row this week and felt ****ty, can't imagine 11.
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Old 03-22-2013, 01:48 PM #1810
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Quote:
Originally Posted by Pump Revolution View Post
It about to be the 11th day of not lifting along with ****ty dieting, afraid to find out how strength I've lost.
Quote:
Originally Posted by monkeyhobo28436 View Post
Damn I took two days off in a row this week and felt ****ty, can't imagine 11.

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Old 03-22-2013, 01:55 PM #1811
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yeah basically.
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Old 03-22-2013, 03:48 PM #1812
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Quote:
Originally Posted by monkeyhobo28436 View Post
Damn I took two days off in a row this week and felt ****ty, can't imagine 11.


Do you smell your protein farts to keep your gains too lol

Last edited by paintballh00dlum : 03-22-2013 at 03:57 PM.
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Old 03-22-2013, 03:59 PM #1813
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i enjoy going to the gym, missing the gym wasn't like a "oh no I'm going to lose my gains" thing for me.. it just really puts me in a good mood because i don't get much other physical activity throughout the day
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Old 03-22-2013, 07:38 PM #1814
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leg day

Squats: 135x12, 205x10, 225x10, 265x7
Leg Extension Machine: 145x12, 175x12, 190x12
SLDL: 135x15, 185x12, 225x12
Single Leg Curl Machine: 50x12, 60x12
Seated Plate-Load Calf Raises: 90x20, 125x15, 150x12
then did some biceps

Felt comfortable doing 245x10 last week on squats so for my final set I put 255 on the bar.. then "Ambitions Az A Ridah" came on my headphones so I was like ****it and put on 265. First time ever squatting that heavy, damn.
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Old 03-22-2013, 09:23 PM #1815
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Leg Day as well

Leg Ext: 2x15-20x65 (keeping it about this)
Front Squats: 3x5x190 (about a steady 5lbs per lift increase)
LP: 3x8-12x190 (full ROM, slow down, explosive up, not fully ext)
SLDL: 3x5x140
Seated Curl: 2x8-12x50
Standing Curl: 2x8-12x30
Calves Donkey Machine: 3x10-15x125
Shrugs: 2x8-10x60
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Old 03-22-2013, 11:40 PM #1816
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Quote:
Originally Posted by monkeyhobo28436 View Post
Felt comfortable doing 245x10 last week on squats so for my final set I put 255 on the bar.. then "Ambitions Az A Ridah" came on my headphones so I was like ****it and put on 265. First time ever squatting that heavy, damn.
Once again proving my theory that 2Pac adds 10lbs to all your lifts.
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Old 03-23-2013, 10:30 AM #1817
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Quote:
Originally Posted by monkeyhobo28436 View Post
i enjoy going to the gym, missing the gym wasn't like a "oh no I'm going to lose my gains" thing for me.. it just really puts me in a good mood because i don't get much other physical activity throughout the day
i was just giving you ****
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Old 03-23-2013, 12:17 PM #1818
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critique of this split please. been about a 5 weeks now.

full body, every other day. only exception is that the first day, ill go heavy legs, the second, ill go heavy chest/shoulders/tris, the third, ill go heavy back/bis, and then repeat the cycle.

each day consists of (excluding any warm up exercises/sets) (most exercises are superset):

squat- 3 sets
bb bench- 3 sets
db press- 3 sets (5 sets on heavy shoulder days) / low cable row- 3 sets
bb shrugs / cable pulldowns- 3 sets each
vbar pushdowns / seated ham curls- 3 sets each
lateral db raises / straight bar curls - 3 sets each
smith machine calves / facepulls - 3 sets each
abs

and ill deadlift once a week.

will take/post pics soon.
until then- pic from beg. of jan. been cutting since

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Old 03-23-2013, 12:29 PM #1819
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Dat fuggin quad sweep. Lawd have mercy.
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Old 03-23-2013, 01:39 PM #1820
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dem fuarkin quads. Looks like you're v taper is coming along nicely as well, should look even better after your cut
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Old 03-23-2013, 01:59 PM #1821
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Solid legs
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Old 03-23-2013, 02:10 PM #1822
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routine isn't quite my style but if it works for you then that's all that matters. looking good too
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Old 03-23-2013, 07:46 PM #1823
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Chest

Incline Bench – 135x12, 215x8, 215x7, 215x6, 215x5, 205x6
Decline Bench – 215x6, 205x8, 195x9, 185x9
Cable Flyes – 5x20 @ 13#
Chest Press – 3x12
Cable tricep movements
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Old 03-24-2013, 12:33 AM #1824
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Dirty- Had to double take at your physique! Huuuge progress man. Mirin shoulders and quad sweep.

Took my first PT test today.

Running kicked my ***. Kinda mad at push up score too because quite a few weren't counted as 'correct'

Pushups:65
Situps:79
Run:16:30

God damn Principle of specificity.
BRB doing crossfit
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Last edited by Squirrelly Wrath : 03-24-2013 at 12:35 AM.
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Old 03-24-2013, 12:41 AM #1825
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13 days in and my broken bone seems to be healed
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Old 03-24-2013, 12:47 AM #1826
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Dat wolverine regeneration
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Old 03-24-2013, 01:25 AM #1827
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Quote:
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Pushups:65
Situps:79
Run:16:30

God damn Principle of specificity.
BRB doing crossfit
Lulz..

Better be on that there 300 time soon. A 249 isn't bad though.
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