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Old 08-22-2010, 05:51 PM   #141 (permalink)
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8/20 - Split Upper Body Part 2

1600-1700

1 - Incline Dumbbell Chest Press
  1. 15 x 35lbs
  2. 15 x 45lbs
  3. 13 x 60lbs (New PR for weight)
2 - Slight Decline Bench Press
  1. 10 x 95lbs
  2. 3 x 135lbs
  3. 3 x 145lbs
  4. 3 x 155lbs
  5. 3 x 165lbs

3 - Hammer Strength Shoulder Press (Per Arm)
  1. 4 x 90lbs + 2 assisted
  2. 2 x 95lbs + 4 assisted (New weight PR)

4A - Seated Cable Chest Press/Fly [5-0-5-0 timing]
  1. 15 x 17.5lbs
  2. 12 x 22.5lbs
  3. 10 x 25lbs
4B - Hammer Strength Seated Dips
  1. 12 x 90lbs
  2. 10 x 90lbs

5A - Cable Crossovers (Per Arm)
  1. 15 x 12.5lbs
  2. 15 x 12.5lbs
  3. 15 x 12.5lbs

5B - Overhead Cable Tricep Extensions
  1. 10 x 32.5lbs
  2. 10 x 32.5lbs
  3. 10 x 32.5lbs

Three new weight PRs in the same day! Was an amazing day of lifting and seeing awesome strength gains. I am really enjoying this cycle of strength training and change of pace compared to previous months. Keeping my cardio and endurance to one day a week right now is a bit difficult but its enough to maintain my level of cardio right now. I am down to 6.5% BF and weight is up to a steady 176 which means in 1 month I have gained nearly 10lbs of muscle or somewhere around there which is amazing!
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Old 08-23-2010, 04:59 AM   #142 (permalink)
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what's your target goal for weight?
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Old 08-24-2010, 11:42 PM   #143 (permalink)
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Target weight is 185... Keeping BF at ~5-7%
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Old 08-25-2010, 03:26 AM   #144 (permalink)
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8/24 - Biceps, Shoulders & Legs

1600-1730

1A - Standing Hammer Curls
  1. 15 x 25lbs
  2. 15 x 30lbs
  3. 10 x 40lbs
1B - Standing Cable Curls
  1. 12 x 62.5lbs
  2. 12 x 62.5lbs
  3. 12 x 62.5lbs

2 - Hammer Strength Shoulder Press (Per Arm)
  1. 3 x 90lbs
  2. 3 x 95lbs
  3. 3 x 100lbs
  4. 3 x 105lbs
  5. 2 x 110lbs

3 - Hammer Strength Shoulder Lateral Raise (Per Arm)
  1. 10 x 25lbs
  2. 10 x 25lbs
  3. 10 x 25lbs
4 - Hammer Strength V-Squat
  1. 12 x 145lbs
  2. 12 x 145lbs
  3. 4 min. 0 sec. @ 145lbs

5 - Hammer Strength Leg Extension
  1. 30 x 180lbs
  2. 30 x 180lbs

6 - Hammer Strength Single Leg Curl (Per Leg)
  1. 11 x 100lbs
  2. 12 x 100lbs
  3. 8 x 100lbs

I forgot to do legs yesterday so had to add it to my normal first day of biceps and shoulders... The squats at 4 min now are insane. I stepped off of the machine and could barely make it to the leg extensions. I cant imagine it when I make it to 5+ minutes...
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Last edited by mroutdoorsman : 08-27-2010 at 01:50 PM.
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Old 08-27-2010, 12:42 AM   #145 (permalink)
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Trainer wouldn't let me work legs again today so we are pushing legs to tomorrow and then my split upper body workout to Saturday... I still wanted to go ahead with the insane squats today but oh well. It is true my legs are still recovering and healing from Tuesday.
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Old 08-27-2010, 09:23 AM   #146 (permalink)
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Hey dude,


Didn't you post some video or some photos from your last fight somewhere? I wanted to have a look but i can't seem to find them.
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Old 08-27-2010, 01:48 PM   #147 (permalink)
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Quote:
Originally Posted by Killstarz View Post
Hey dude,


Didn't you post some video or some photos from your last fight somewhere? I wanted to have a look but i can't seem to find them.
I ended up just getting some pics...

http://s147.photobucket.com/albums/r...%20the%20cage/
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Old 08-31-2010, 03:49 AM   #148 (permalink)
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Talking Day of PRs!

Well to start things off damn I was feeling strong like a beast today! Got crazy PRs and gains that aren't normal this close to my previous PRs.

The workout was short, heavy and to the point. Overall I am loving ramping as I am able to get gains I never have before.

* = PR

1 - Decline Bench Press
  1. 6 x 95lbs
  2. 3 x 115lbs
  3. 3 x 135lbs
  4. 3 x 155lbs
  5. 3 x 175lbs *
  6. 3 x 185lbs *
  7. 1 x 195lbs *

2 - Incline Dumbbell Press (Per Side)
  1. 6 x 40lbs
  2. 3 x 45lbs
  3. 3 x 50lbs
  4. 3 x 55lbs
  5. 3 x 60lbs *
  6. 3 x 65lbs *
  7. 3 x 70lbs *
  8. 2 x 75lbs *

3 - Standing Cable Flies (Per Side)
  1. 10 x 22.5lbs [Slow, 5-0-5-0]
  2. 10 x 32.5lbs [Slow, 5-0-5-0]
  3. 8 x 37.5lbs
  4. 8 x 42.5lbs *
  5. 6 x 47.5lbs *

4A - Hammer Strength Lateral Front Pulldown (Per Side)
  1. 4 x 90lbs
  2. 4 x 90lbs
  3. 4 x 90lbs
  4. 6 x 70lbs

4B - Hammer Strength Iso-Lateral High Row (Per Side)
  1. 6 x 90lbs
  2. 6 x 90lbs
  3. 6 x 115lbs *
  4. 3 x 135lbs *
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Last edited by mroutdoorsman : 09-02-2010 at 02:44 PM. Reason: Re-formated
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Old 09-02-2010, 03:10 AM   #149 (permalink)
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9/2 - Leg Day

Swapped my leg days around a bit this week... Trainer wasn't available to time me for my normal routine so I just went heavy and did crazy heavy triple sets.

1A - Hammer Strength V-Squat
  1. 10 x 504lbs
  2. 10 x 504lbs
  3. 10 x 504lbs
  4. 10 x 504lbs
  5. 10 x 504lbs

1B - Hammer Strength Leg Extensions
  1. 15 x 180lbs
  2. 15 x 180lbs
  3. 15 x 180lbs
  4. 15 x 180lbs
  5. 15 x 180lbs

1C - Hammer Strength Single Leg Curls (Per Leg)
  1. 8 x 90lbs
  2. 8 x 90lbs
  3. 8 x 90lbs
  4. 8 x 90lbs
  5. 8 x 90lbs

2 - Calves on Hammer Strength Leg Press
  1. 21 x 500lbs
  2. 21 x 500lbs
  3. 21 x 500lbs

Quick, dirty and effective!
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Old 09-02-2010, 01:59 PM   #150 (permalink)
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Hey man congrats on the PRs. Is there a reason you are doing decline presses? It is a fairly worthless exercise in terms of practicality and aesthetics. If you are doing it for practicality, just stick to flat bb bench. If for looks, give dips a shot. But instead of just going up and down, lean as far forward as you can and then do a dip. It'll hurt.
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