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Old 11-25-2008, 02:24 PM   #101 (permalink)
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You ever do barbell pushpress?

http://www**youtube**com/watch?v=OgX...eature=related
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Old 11-25-2008, 02:54 PM   #102 (permalink)
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Exclamation

Doing shrugs the day after you do deadlifts is madness

Where did the exclamation point come from******and all those stars******
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Old 11-26-2008, 04:28 PM   #103 (permalink)
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11.26.08 Bi's / Tri's

Triceps

Rope Pushdowns ( 100 lbs, 110 lbs, 120 lbs, 130 lbs) x 15, x 12, x10, x 8

Skull Crushers ( 60 lbs, 60 lbs, 60 lbs, 70 lbs, 70 lbs) x 8, x 8, x 8, x 5, x 5

EZ Bar OH Extensions ( 60 lbs, 60 lbs, 70 lbs, 70 lbs, 80 lbs) x 20, x 15, x 8, x 8, x 6

Standing Double Arm DB Extensions ( 55 lbs, 65 lbs, 75 lbs, 80 lbs ) x 15, x 10, x 8, x 5

Biceps

Hammer Curls ( 45lbs, 45 lbs, 50 lbs, 50 lbs) x 10, x 10, x 8, x 8

DB Curls ( 35 lbs, 40 lbs, 45 lbs) x 12, x 10, x 8

LIGHT BOR's ( 100 lbs, 105 lbs, 115 lbs, 125 lbs) x 15, x 15, x 10, x 8

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Yeah, I have. Not a huge fan of that exercise, rather stick with Military Press and Bradford Presses.
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Old 11-27-2008, 12:59 AM   #104 (permalink)
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Tri-Phase Routine Starting 12.01.08

Tri-Phase Training:

Phase One (Volume):

Day One (Back & Traps):
-- Back (3 sets of 8-12 reps)--
- Bent over row
- Pull ups
- Seated cable row
- Lat pulldowns
- Dynamic row

-- Traps (3 sets of 8-12 reps)--
- Barbell shrugs
- Dumbell shrugs

Day Two (Chest & Shoulders):
-- Chest (3 sets of 8-12 reps)--
- Incline DB Press
- Barbell Bench Press
- Dips

-- Shoulders (3 sets of 8-12 reps) --
- Military Press
- Seated DB Press
- DB Side Laterals

Day Three (Legs):
--Upper Legs (3 sets of 8-12 reps) --
-Squats
-Stiff Legged Deadlifts
-Leg Press
-Leg Curls

--Lower Legs (3 sets of 8-12 reps) --
-Seated Calf Raises
-Standing Calf Raises

Day Four (Arms):
--Biceps (3 sets of 8-12 reps) --
-Barbell Curls
-Single Arm Alternating DB Curls

--Triceps (3 sets of 8-12 reps) --
-Close Grip Bench Press
-Skull Crushers
-Single Arm Alternating DB Extension

Phase Two (Load):

Day One (Upper Body):
--3 sets of 4 reps--
-Barbell Bench Press (Chest)
-Bent Over Rows (Back)
-Military Press (Shoulders)
-Barbell Shrugs (Traps)

Day Two (Arms & Legs Workout):
--Leg Exercises (3 sets of 4 reps) --
-Squats
-Stiff Legged Deadlifts
-Standing Calf Raises

--Arm Exercises (3 sets of 4 reps) --
-Barbell Curls
-Hammer Curls
-Close Grip Bench Press
-Skull Crushers

Day Three (Upper Body Workout):
-- 3 sets of 4 reps --
-Incline Bench Press (Chest)
-Pull Ups (Back)
-Dumbell Shoulder Press (Shoulders)
-Dumbell Shrugs (Traps)

Day Four (Legs & Arms Workout):
--Leg Exercises (3 sets of 4 reps) --
-Deadlifts
-Leg Press
-Seated Calf Raise
-Alternating DB Curls
-Skull Crushers

Phase Three (Frequency):

Day One (Full Body Workout #1):
--3 sets of 4 to 6 reps --
-Barbell Squats (Quads)
-Stiff Legged Deadlifts (Hamstrings)
-Seated Calf Raises (Calves)
-Bent Over Rows (Back)
-Bench Press (Chest)
-Military Press (Shoulders)
-Barbell Shrugs (Traps)
-Barbell Curls (Biceps)
-Close Grip Bench Press (Triceps)

Day Two (Full Body Workout #2):
--2 sets of 8-10 reps --
-Leg Press (Quads)
-Lying Leg Curls (Hamstrings)
-Standing Calf Raises (Calves)
-Pull Ups (Backs)
-Incline Barbell Bench Press (Chest)
-DB Side Laterals (Delts)
-DB Shrugs (Traps)
-Alternating DB Curls (Biceps)
-Skull Crushers (Triceps)


Day Three (Full Body Workout #3):
--2 sets of 10-15 reps --
-Leg Extensions (Quads)
-Seated Leg Curls (Hamstrings)
-Standing Calf Raises (Calves)
-Seated Cable Rows (Backs)
-Decline Barbell Bench Press (Chest)
-One Arm Cable Laterals (Delts)
-Hammer Strength Shrugs (Traps)
-Cable Curls (Biceps)
-Rope Pushdowns (Triceps)

Day Four (Weak Points Training):
-- 4 sets of 8-10 reps --
-Machine Preacher Curls (Biceps)
-Cable Hammer Curls (Biceps)
-Forearm Barbell Curls (Forearms)
-Forearm DB Curls (Forearms)
-Reverse Flys (Rear Delts)

1 & 1/2 minutes - 2 minutes in between sets. Been working out with a bodybuilder who has been training with Team Scivation, guy is jacked. Going to try this. He briefly outlined a routine for me to try after my current four day split & told me to check out BB.com on this whole tri-phase training subject. Phase three might be a bitch but I need a routine to fill in the rest of the upcoming month until the new year. Why not try something unique?

---------------

As for the rest of this calender week, I have legs tomorrow on Thanksgiving (Thursday) as well as Chest & Shoulders on Friday.
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Old 12-03-2008, 08:02 PM   #105 (permalink)
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12.03.08

Back Squats
135x10 (atg)
185x6 (atg)
225x3 (2 atg, 1 parallel)
245x3 (parallel)

**Did these to warm the body up. Was going to stop at 185 but I felt good today, kept going.**

Incline BB Press
115x20
135x8
140x8
155x5
165x3
170x3
175x1

Incline DB Press
50x12 (each arm)
60x8 (each arm)
70x6 (each arm)
80x3 (each arm)

Incline DB Flys
35x8x4

Cable Crossovers
40x15 (each arm)
50x10
60x8

Hammer Strength Press
90x20
140x10
165x8

Hammer Strength Incline Press
140x10x3

Bradford Press
115x10x4

Workout lasted about two hours. Really trying to bring up the upper pecs, hammered that shit out tonight! That 175 is my new PR for Incline Press, my current 1RM for flat is 225. Chest is finally past the plateau. Going to do shoulders/traps tomorrow.

Oh yeah, I decided to say f*ck the tri-phase training. No designed plan, I'm just going to train the way my body tells me to on that certain day.
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Old 12-04-2008, 08:09 PM   #106 (permalink)
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Bi's and Tri's today. Forgot to bring the notebook so I'm not sure on the numbers. Just went with my gut instinct on what I should do.

-----


Shoulders, Traps tomorrow. Going to do some DL'ing as well. (Y)
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Old 12-08-2008, 08:00 PM   #107 (permalink)
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12.08.08 Chest

Incline DB Press
45x15
60x10
70x8
65x8

Flat DB Press
50x12
60x10
65x8
65x8

Decline Barbell Press
135x10 *superset w/Incline DB Fly's @ 30 lbs + 10 reps*
155x8 *superset w/Incline DB Fly's @ 30 lbs + 10 reps*
165x6 *superset w/Incline DB Fly's @ 30 lbs + 10 reps*
155x6
*straight to drop set*
135x6 *superset w/Incline DB Fly's @ 20 lbs + 12 reps*

Fly Machine
100x10 *superset w/Pushups; first 5 with +25 lbs, last 5 BW
100x10 *superset w/Pushups; first 3 with +25 lbs, last 6 BW
115x10 *superset w/Pushups; 1 with +25 lbs, last 6 BW
115x10 *superset w/Pushups, 3 BW

Underhand Grip Flat Barbell Press
Barx15 *superset with DB Flys on w/o ball, 30 lbs + 10 reps
65x10 *superset with DB Flys on w/o ball, 30 lbs + 10 reps
65x10 *superset with DB Flys on w/o ball, 30 lbs + 10 reps
95x6 *superset with DB Flys on w/o ball, 30 lbs + 8 reps


HARD AS ****
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Old 12-12-2008, 12:58 AM   #108 (permalink)
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12.11.08 Shoulders

Military Press
105x15
115x8
120x8
130x6
135x3 *superset w/front plate raises @ 45 lbs; 10 reps*
135x3 *superset w/front plate raises @ 45 lbs; 10 reps*
135x3 *superset w/front plate raises @ 45 lbs; 10 reps*
145x1

Seated OH DB Press
45x12
55x8
60x6
50x8 *drop set straight into 45 lb DB OH Press @ 6 reps*

Rear Delt Flys
70xfailure
70xfailure
85x8
85x8

Hammer Strength Shoulder Press
125x10
140x10
155x8

DB Side Lateral Raises
15x12 (each arm)
15x12 (each arm)
20x8 (each arm)
25x5 (each arm)
25x5 *drop set straight into 15 lb DB Laterals @ 8 reps

Seems like I'm forgetting to record something but oh well. Didn't work out Tuesday or Wednesday, really had no time whatsoever with school and work. Plus, I've been so god damn sore from my workout on Monday. Still slightly sore but it's practically done.

Going to sleep soon then getting back @ it tomorrow morning if I can wake up early enough. If not, then I'll be working out at 8 P.M.
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Old 12-12-2008, 08:27 AM   #109 (permalink)
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Triceps this morning + cardio

Skullcrushers
50x20
60x12
60x12
70x10
80x8

Rope Pushdowns
90x15
100x10
110x8
80x15

DIPS
BWx8x3

Also did 2 sets of pull ups at 15 reps a piece.

Felt like a shit workout. Triceps were pretty burnt out after all this somehow but I wasn't feeling any growth or anything, kinda lame. We'll see how I rebound.
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Old 12-13-2008, 06:57 PM   #110 (permalink)
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12.13.08 Back + Traps

Deadlifts
135x10
185x10
225x8
275x5
315x1 (failed on the 2nd attempt)
275x3

BOR's
85x15
95x12
105x10
120x8
130x8

Lat Pulldown
85x12 (WIDE grip)
100x10 (WIDE grip)
115x10 (medium grip)
130x8 (medium grip)

DB Rows
50x15 (each arm)
60x10 (each arm)
65x10 (each arm)
70x8 (each arm)
70x6 (each arm)
*drop set, no rest*
55x6 (each arm)
*drop set, no rest*
45x8 (each arm)

BB Shrugs
135x15
185x8
205x8 *superset w/Upright Row EZ Bar style @ 60 lbs for 15 reps*
185x10

DB Shrugs
55x12
65x10
70x8

Pretty good workout; really solid.

Got a new workout partner!

Seems really serious about it and has working out as a top priority much like myself. Can't wait to get the ball rolling with him; he's much like me except leaner. Same height, he weighs about 165, I weigh 183-188 depending on the day. Intensity should be there, can't wait to show him how to gain some extra mass. He's really going to push me, should be awesome.
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