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post #181 of 285 (permalink) Old 06-18-2009, 04:01 PM Thread Starter
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Leg consistency wise.. I suck.

I'll do good working out for three weeks with my lower body and I'll see improvement but I like expect a bigger improvement then this gradual light improvement from workout to workout.

Every time I go into the gym and load up the barbell with my squat weight, it discourages me and kind of makes me tell myself "go do something you're good at instead of looking pathetic".

Quote:
Originally Posted by wukkadb View Post
It's ok, not everyone can be strong like me and do 238x5 on a bad day.
lmao.
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post #182 of 285 (permalink) Old 06-18-2009, 04:34 PM
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Stop being a *****! Squatting is a mental thing more than anything, same with deadlifts. You really just have to be humble, and be tough during your workouts.

Don't stop squatting.




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 #183 of 285 (permalink) Old 06-19-2009, 01:31 PM Thread Starter
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06.19.09

06.19.09

Volume Chest, Volume Traps (AM)

Incline Bench (60 second intervals)
(115) 2x10, 5x6, 2x8, 2x6, 1x5, 1x6, 1x4, 1x7

100 total reps (19:57 min)

Hammer Strength Incline Press (60 second intervals)
(140) 2x10

Cable Press (90 second intervals)
(45) 1x10
(60) 1x10
(80) 1x10

Behind-Back-Shrugs
(95) 1x15
(115) 1x12
(135) 1x12
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post #184 of 285 (permalink) Old 06-22-2009, 01:49 PM Thread Starter
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06.22.09

Quote:
Originally Posted by -GSP- View Post
06.15.09

Heavy Chest, Traps (AM)

1. Flat DB Press (3 minutes)

*(50) x 12, (60) x 8, (70) x 8, (80) x 4

*(65) x 8

2. Incline BB Press (1:30 intervals)

*(135) x 6, (135) x 6, (135) x 6, (135) x 6

3. Hammer Strength Press

*(90) x 12

*(180) x 8, (180) x 8, (180) x 8

4. Barbell Shrugs

*(185) x 20

*(225) x 12, (275) x 12, (315) x 8

5. OH Barbell Shrugs

*(45) x 15 x 3
06.22.09

AM: Heavy Chest and Traps

chest:

1. Flat DB Press

*50x15, 60x10, 70x9, 80x5

2. Flat BB Press

*185x5, 160x6

3. Incline BB Press

*140x6, 145x6, 155x6, 160x4

4. Hammer Strength Press

*180x10, 180x10

traps:

1. Barbell Shrugs

*185x20, 225x15, 275x12, 315x8

2. OH Barbell Shrugs

*45x15x2

Last edited by -GSP-; 06-23-2009 at 11:50 AM.
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post #185 of 285 (permalink) Old 06-22-2009, 07:31 PM
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185x5, nice. Strong benching.




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 #186 of 285 (permalink) Old 06-23-2009, 11:47 AM Thread Starter
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06.22.09

PM: Heavy Shoulders, Light Triceps

shoulders:

1. Strict Press

*95x10, 115x6, 125x4, 130x3

2. Side Lateral Machine

*80x10, 95x10, 110x6, 110x6

3. Side Laterals -- DB's

*25x8, 25x8

4. Push Press

*155x2

triceps:

1. V Bar Pressdown (Single Pulley)

*42.5x10, 47.5x10, 52.5x10

2. Straight Bar Pressdown (Single Pulley)

*52.5x10, 52.5x10, 57.5x8

3. Cable Rope Extensions OH (Single Pulley

*27.5x10, 27.5x10, 32.5x8
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post #187 of 285 (permalink) Old 06-23-2009, 11:51 AM Thread Starter
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06.23.09

Quote:
Originally Posted by -GSP- View Post
06.16.09

Heavy Back (AM)

1. Wide Grip Lat Pulldowns

*WARM UP: 70x10, 85x10

*(115) x 8, (130) x 8

*DROP Set: (145) x 6, (100) x 5

2. Bent Over Row

*(95) x 10, (115) x 5 x 2

*(135) x 7 x 3 + straps

3. Hammer Strength Pulldown

*(90) x 15, (140) x 8

*(180) x 8 x 2

4. Wide Grip Lat Pulldowns

*(100) x 8 x 2

5. DB Rows (each arm)

*(70) x 9 x 3
06.23.09

AM: Heavy Back, Abs

back:

1. Wide Grip Lat Pulldowns

Warm up: 40x6

Working: 100x10, 115x8, 130x8, 145x6, 130x5

2. Bent Over Row

Warm up: 95x15

Working: 115x7, 135x6x2 (dynamic)

3. Hammer Strength Lat Pulldown

Warm up: 110x20

Working: 160x10, 180x10

4. Iso Front Lat Pulldown

Working: 180x8

abs:

Ab Circuit: (no rest)

Reverse crunch: 20
Crunch: 20
Reverse crunch: 10
Crunch: 10
Reverse crunch: 5
Crunch: 5
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post #188 of 285 (permalink) Old 06-25-2009, 01:02 PM Thread Starter
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06.23.09

06.23.09

PM: Heavy Biceps

1. Barbell Curls

*Warm up: 65x12

*85x6, 95x5, 100x2

2. Concentration Curls

*35x7 (r/l), 35x7 (r/l)

*45x4 (r/l), 45x4 (r/l)

3. Hammer Curls

*45x8 (r/l)

*50x6 (r/l)
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post #189 of 285 (permalink) Old 06-25-2009, 01:04 PM Thread Starter
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06.25.09

Quote:
Originally Posted by -GSP-
06.18.09

Heavy Legs (AM)

- Barbell Squats -

(135) 2x5
(145) 1x6
(150) 1x6
(160) 1x5
(165) 1x5
(175) 1x2
(155) 1x2
06.25.09

AM: Heavy Legs

1. Back Squat (2 min intervals)

*135x5
*155x5
*165x5
*175x5
*185x3

2. Front Squat (2 min intervals)

*115x6, 115x6

Last edited by -GSP-; 06-25-2009 at 01:06 PM. Reason: QUOTING for PR's
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post #190 of 285 (permalink) Old 06-25-2009, 01:09 PM Thread Starter
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06.25.09

Quote:
Originally Posted by -GSP- View Post
06.17.09

Volume Delts, Abs (AM)

A) Superset #1 (2 minute intevals)
-Strict Press: (95) 3x8
-DB Press: (40) 2x6, 1x4

B) Superset #2 (1:30 intervals)
-DB Upright Rows: (20) 4x12
-Cable Laterals: (20) 2x8, (30) 2x6

C) Seated Laterals
(15) 2x12
(20) 2x8

D) Seated Front DB Raises
(20) 1x10
06.25.09

PM: Volume Delts

delts

1. Arnold Presses (90 seconds)

*(30) 4x12

2. superset: A1 & A2

*A1: Lateral Raises ~ (15) 4x12
*A2: DB Uprights ~ (20) 4x10

3. Strict Press

*(100) 1x8
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