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post #21 of 34 (permalink) Old 07-07-2008, 11:07 PM Thread Starter
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Todays Workout

Started out with 15 minutes on the treadmill. 10 minutes @ 8-11mph. Finished the last 45 seconds with a 14mph Sprint.

Last 5 minutes I did between 8-10mph with a 15mph sprint in the last 30 seconds

-----

-Seated Military Press

-Warm -Up Set- Bare Bar- 20 reps

65/14
85/14
95/12
115/8
135/1

Shoulder Super Set- 2 sets

-Incline Dumbbell Shoulder Raises- 20lbs @ 10 reps
-Cable Machine Upright Row- 100lbs @ 8 Reps
-45lbs Plate Rotations
-15lbs Dumbbell Crucifix - 15 seconds


Arm Super Set- 5 Sets

Bare Bar/55/65/85/Bare Bar

-10 Clean and Press
-10 Curls
-10 Upright Row
-10 Skull Crusher

Bench Press

-Warmup 40 reps Bare Bar
-85/16
-95/14
-115/12
-135/12
-155/10
-175/2
-185/1
-Bench Throw 65/12



-Dumbbell Presses- 3 Sets

50/12
60/8
65/6
70/2

Plyo Push Ups- 2 Sets

16 Reps each side


**3 minute Rest Period**


Core/Ab Circuit

Swiss Ball Crunches- 100 reps total
Incline Sit Ups-80 reps total
Bicycle Crunches-40 reps total
Hitchhiker Crunches- 40 reps total



Finish
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post #22 of 34 (permalink) Old 07-08-2008, 12:14 AM
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Do you train any martial arts?




What a stud

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Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #23 of 34 (permalink) Old 07-08-2008, 12:33 AM Thread Starter
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Not ATM.

I started doing BJJ a few years ago with Muay Thai. Did that stead for about 2 years or so

then stopped for a while.

Then just a few months ago I was training in an MMA class near my house. They let me train for free in exchange for cleaning the mats and doing shit jobs. At the time though I didn't have a job and I couldn't afford the gas to go up there every day.

So right now I'm just lifting. I'm probably going to get back into it when I have all my shit together and my job held down with a decent amount of hours
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post #24 of 34 (permalink) Old 07-08-2008, 12:46 AM
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For sure for sure... you're pretty strong for your bw you should look into powerlifting




What a stud

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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #25 of 34 (permalink) Old 07-08-2008, 12:26 PM
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Brother is swoll as hell..

Look into powerlifting and bodybuilding if you're interested, the power you have for your body weight is damn near incredible like wukka said. Your military/OH press 1RM is the same as mine and I happen to have fifteen pounds on you. Good work, man.
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post #26 of 34 (permalink) Old 07-08-2008, 12:32 PM Thread Starter
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Thanks. The one thing I'm struggling with right now is Bench I'm only able to do 185 for 1 rep with good form. I put up 200 a few weeks ago but I had really shitty form.
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post #27 of 34 (permalink) Old 07-08-2008, 10:58 PM Thread Starter
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Today I did Legs. Oh Joy!!


-Squats-

Bare Bar Warm-up- 20 reps

-145/ 16
-145/ 14
-185/12
-225/8
-245/4
-275/4
-295/1 (Half Assed)

-Deadlift- (Palms Out)

145/12
155/10
185/8
225/6

-KettleBell Swing (80lbs) -3 sets/8 reps


Hack Squats


-90/14
-180/12
-180/10


Single Dumbell Jump Squats- 3 sets


75/10
85/8
90/4


Break- 5 minutes



Leg Press/ Calf Press Super Set-2 sets

180lbs

14 Leg Press
20 Calf Press
10 Leg Press

-Swiss Ball Crunches 100 reps


Finish

And thank God. I hate Legs
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post #28 of 34 (permalink) Old 07-09-2008, 12:13 AM
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Palms out? What do you mean? Like double underhand?




What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #29 of 34 (permalink) Old 07-09-2008, 12:14 AM
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Why do you hate leg work outs?!?$^%^@$@!

Squats are probably only the best exercise............EVER.

Good training though Z, keep it up bud. Hope you achieve whatever the goals are you have set for yourself.

Hit my T.L. up sometime!

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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post #30 of 34 (permalink) Old 07-09-2008, 12:15 AM Thread Starter
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Yeah that's what I meant
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