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post #81 of 285 (permalink) Old 03-11-2009, 09:00 PM
Das ‹bermensch
 
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You never have? Any particular reason? You definitely should.




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 #82 of 285 (permalink) Old 03-17-2009, 08:52 PM Thread Starter
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03.17.09

Flat BB Bench Press
135x5
160x5
175x5
185x3
195x3
205x2
215x1
220xfail

Strict OH BB Press
95x10
110x8
115x6
120x5
125x3
130x1
135xfail

**Basically went as hard as I could intensity wise on these. I was pressing up 115x10 before my near death experience with my illness and what not. Pretty disappointing considering I was able to hit 135x5. Will get it back though, just going to have to work hard.**

Iso Lateral Press
90x20
120x10
160x5

Weighted Ab Crunches
85x30
95x20
95x15
105x15
85x25

DB Fronts
20x10x3
25x8
30x6 (drop set immediately after both arms finished the six reps; the drop set went to 15 lbs x 10 reps)

Roman V Ups
BWx15x4

Side Lateral Raises
15x10
20x6
20x6
25x4 (drop set immediately after both arms finished the four reps; the drop set went to 15 lbs x 8 reps)

Thoughts: Happy with the benching. I was at a plateau before I got sick but to come back and put up more than I did before my week and a half off is amazing. Shoulders sucked.
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post #83 of 285 (permalink) Old 03-17-2009, 11:21 PM
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Good benching sir, I'm going to pass you up soon though so watch out!




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 #84 of 285 (permalink) Old 03-25-2009, 08:48 PM Thread Starter
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03.25.09 - Back/Bi's/Cardio

Wide Lat Pulldowns (Reverse Grip)
70x15 (warm up)
100x10
115x10
115x10
85x10 (warm down)

T-Bar Rows (close grip)
55x10
65x10
70x10
80x10

Seated Cable Rows
120x10
135x10
135x10

Bent-Over Barbell Rows
115x10
115x10
115x10
115x10

One Arm DB Rows
50x10
60x10
75x8
80x8

EZ Bar Curls
50x12
60x10
70x10

One Arm DB Curls
25x10
30x10
30x10

Preacher DB Curls
20x10
20x10
20x10

Cardio: 15 minutes of speed interval training; 210 calories burnt (roughly); run speed = 7.0 mph; jog speed = 4.0 mph

http://www.muscletech.com/resources/...l_training.pdf

-Mr. Olympia: Jay Cutler's 'workout 3' routine. Just really varying my workouts right now, trying to get leaner for the summer. Been doing a heavy/strength day for each body part along with a lighter/intensity day as well later during the week.

Last edited by -GSP-; 03-25-2009 at 08:57 PM. Reason: Posting where I got this routine from
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post #85 of 285 (permalink) Old 03-25-2009, 09:09 PM
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Thats a lot of volume. Good tro see you still updating this.
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post #86 of 285 (permalink) Old 03-25-2009, 10:05 PM
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You'd look pretty sexy like that I bet.

You ever read up on Crossfit? It's a much more effective method to get in athletic shape, rather than this BB stuff. I mean, 4 types of curls?




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 #87 of 285 (permalink) Old 03-26-2009, 09:38 PM
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Quote:
Originally Posted by wukkadb View Post
You ever read up on Crossfit? It's a much more effective method to get in athletic shape, rather than this BB stuff. I mean, 4 types of curls?
That is true, but the stigma attached to crossfit is pretty bad. Plus... kipping pull ups?

I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
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post #88 of 285 (permalink) Old 03-26-2009, 09:43 PM
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Crossfit have some good ideas, but I think their "programs" are retarded. And kipping pullups are for the weak.
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post #89 of 285 (permalink) Old 03-26-2009, 11:14 PM
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They pretty much just combine PL'ing, Oly lifting, and conditioning. Some of their challenges are ******* beastly...




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 #90 of 285 (permalink) Old 03-28-2009, 11:22 AM
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Some of them are, but some of it is just plain stupidity. High rep oly lifts? Cmon thats not just thinking

I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
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