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post #50 of (permalink) Old 06-24-2008, 12:48 AM Thread Starter
T.B.
i've earned my stripes
 
Join Date: Jul 2006
Posts: 5,989
                     
Quote:
Originally Posted by Javelin
What do you suggest for some exercises with free weights to work my delts?
JAV, there's plenty of shit you can do with free weights to pump those delts bud. I know, at LEAST 7 free weight exercises you can do...for instance:

- Bent Over Flyes: stimulates growth in your rear delts.
- Bent Over Lateral Raises: works the rear delts and back muscles.
- Dumbbell Press: they work those front delts.

OF COURSE...

- Front Raises: isolates the front delts.
- Lateral Raises: isolates the medial delts.
- Overhead Presses: works all three heads of that deltoid muscle.
- Seated Dumbbell Presses: they work the front delts.

Hope that helps a bit bud.


So, onto today's wizzorkout.

----------

Monday, June 23rd, 2008

Deadlifts
10 x 135 (conventional)
10 x 185 ""
8 x 225 ""
8 x 275 (sumo)
5 x 315 ""
5 x 365 ""
3 x 405 (w/ belt + sumo stance)
1 x 455 (stopped there as I felt a little tightness in my right knee)

Seated Bicep Curl Machine
20 x 45 lb. plate
15 x 50 lbs.
15 x ""
10 x 60 lbs.
10 x ""

Single Arm Standing Side Hammer Curls
10 x 30 lb. (right arm, then left)
10 x 35 lb. ""
10 x ""
10 x ""

Low Rows
10 x 180
10 x 190
10 x 200
10 x 210
10 x 220
8 x 230

Lat Pulldowns (PEOPLE...don't let your ego get in the way! You want impressive lats?? WORK ON FORM, and F*CK THE WEIGHT.)
8 x 130 (touching right under my collarbone)
8 x 140
8 x 150
8 x ""
8 x ""

Standing/Seated Shrug Machine
25 x 225 (front)
25 x 225 (back)
20 x 315 F
20 x "" B
15 x 365 F
15 x "" B
15 x 225 (w/ 5 sec. squeeze @ the top of each rep - makes for a long set) F
15 x 225 (same) B

Wrist Rollers
15 x 95 lb.
15 x ""
15 x ""
11 x "" (ALL I COULD GET...F-CKING FA'S WERE ON FIRE!)

Jack Lalannes
25 reps
25 reps
25 reps
25 reps

Dry Sauna
20 minutes of sheer torture.

Body Weight: 174.7 - Still getting down slowly. Really have cleaned up my diet lately. I love H2O.

----------

TY,

I finally got my custom made INZER RAGE bro. I'll take a picture of it, as well as the INZER HARDCORE Squat Suit I'm using...so you can see the equip I've got.

cool.

i'm a monster
i'm a maven
i know this world is changin'
never gave in
never gave up
i'm the only thing i'm afraid of
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