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  #11  
Old 01-16-2011, 06:16 PM
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Day 7:Off day (Carb up)
I'm feeling very refreshed and beyond motivated for the new week.I'm currently experimenting with the best carb source for the re-feeds.Today i ate oats and white rice.I ate also 1/3 apple,1 whole pineapple 1 kiwi and 1 tangerine.Net carbs ~500.
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  #12  
Old 01-17-2011, 09:53 AM
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Day 8: AM: Chest,Bi,Tri, Forearms
1.Flat barbell bench press /w flat dumbel flies - 3x12/12,10/10,12/10 strip on the last set on the bench.
2.Smith machine incline press /w machine flies -3x12/12,10/10,10/10 i used rest pause on incline presses.Stretch and squeeze after 3th set.
3.Incline dumbel curls /w v-grip triceps press - 3x12/12,12/12,12/12
4.Machine biceps curls /w cable triceps press - 3x12/12,12/12,12/12 stretch after the last set.
5.Reverse preacher curls /w incline hammer curls -5x12/12 with static hold for 20-30 sec
6.Seated reverse EZ bar wrist curls - 2 triple drop sets till failure.
I've got tremendous pump after the carb up.Felt extremely full and motivated.
PWO shake from now on will be 4scoops Extend and 30mins after a whole meal ,when i get back home.

PM: Thighs,Calves ,HIIT
1.Leg extension /w lying leg curls -6x15/15,12/12,12/12,12/12/10/10
2.Leg press (deep) - 3x12/10/10
3.Walking lunges - 3xFailure
4.Seated calf raises - 4xFailure with 5sec static hold each rep
5.Leg press calf raises -3x15 with half reps at the end of each set
3mins stair master (tempo), 6mins HIIT on Eleptical 15/45 sprint/rest 4 min moderate intensity.

Last edited by Samael; 01-17-2011 at 08:46 PM.
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  #13  
Old 01-19-2011, 09:15 PM
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Day 9: AM:Cardio(eleptical) 5mins warm up 10 mins HIIT 15/45 30mins moderate intesity

PM: Shoulders,Traps
1.Dumbell shoulders press /w upright rows -4x10/12,8/12,6/12,8/12
2.Push press - 3x12/8/6
3.Machine L-laterals - 3x10/10/12 - drop on last set
4.Smith machine shrugs - 4x12/12/12/12
5.Dumbell shrugs - 2x12/12
6.Smith machine behind the back shrugs -2x12/12
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  #14  
Old 01-19-2011, 09:20 PM
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Day 10: AM:Cardio (same as Day 9)

PM:Back,Rear delts, calves, abs
1.Deadlifts /w pull-ups -3x10/8,6/7,10/12 i did drop on the last sets for both deads and pull-ups(finished with pulldown) ,then i did one more Pull-ups /w pull-down superset
2.Reverse fly -4x12/10/8/8
3.Bent over cable laterals - 3x12/10/10
4.Leg press calf raises - 8x12 with at least 10 half-reps on each set till total failure
5.Hanging leg raises -3x12
6.Rope crunches - 3x10
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  #15  
Old 01-22-2011, 01:33 PM
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Day 11: AM:Biceps, forearms
I did first workout from the 8weekstofullerbiceps.Insane pump realy great workout.
Forearms:
1.Behind the back wrist curls /w seated wrist curls - 6sets
2.Seated EZ bar reverse wrist curls -1 triple drop set

PM:Chest ,Triceps
1.Flat bench flies - 3x15/10/10
2.Weighted dips - 4 sets failure with the added weight then failure with body weight
3.Flat smith machine bench press - 3x6/5/4
4.Smith machine incline bench - 3x8/8/8 drop on the last set with stretching between sets
5.French dumbell press /w triceps dips - 3x12/6,10/6,10/5
6.V-grip cable press /w triceps pushups - 3x12 on the cables and failure on the pushups
7.Triceps machine(i don't know who to describe this machine) /w overhead cable extensions -3x12/6,12/6,12/6
It wasn't my strongest day in the gym especially on the barbell presses .Triceps also felt quite exhausted so no heavy weights.
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  #16  
Old 01-22-2011, 01:42 PM
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Day 12: AM:Moderate intensity cardio 45mins Eleptical

PM: Quads ,Hams HIIT
1.Squats - 3 warm up sets then 6x10,6,4,1,4,8 i did 1rp max a$$ to grass with 330.
2.Leg extensions -4 triple drop sets
3.Sissy squat (body weight) - 3x one and a half reps till failure
4.Laying leg curls - 4x12/10/10/8
5.SLD - 3x10/10/10
10 mins intervals on the eleptical 30/90 tempo/moderate
I felt superstrong with my squats today.I had improved my technique in the past few weeks and it's realy showing now.
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  #17  
Old 01-22-2011, 01:51 PM
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Day 13: Afternoon :Back,delts ,traps ,abs, forearms
1.Pull ups /w machine pull over /w cable crunches - 4x15/12/12, 12/10/12, 10/10/12, 8/10/12
2.Behind the back pull down /w hanging leg raises - 4x12/12, 10/12, 8/12, 10/12
3.Upright row /w barbell shrugs -3x12/8, 12/8 ,10/8
4.Standing one hand isolation dumbell laterals -2 drop sets each arm
5.Machine L-laterals - 1 triple drop set with static hold for 20sec on the last one
6.Reverse flies - 4x8/8/8/10
7.Behind the back wrist curls /w seated wrist curls /w dumbell holds - 4sets
8.Seated EZ bar reverse wrist curls - 3 rest pause sets

I got terrible pain in my left elbow from the upright rows, like i did my last workout for shoulders.However good workout ,good pump and energy.Tomorrow carb up and rest day
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