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#2061
09-26-2012, 01:32 PM
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325X5X8 Is no joke!nice oh and forgive my ignorance but whats a front lever?
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Check my profile for pics in life there are choices[good\bad] and inbetween those choices there are doors PUSH ME DOWN I DARE YOU KEEP ME DOWN YEAH RIGHT! 
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#2062
09-26-2012, 04:42 PM
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Here is a front lever:  As you can probably see from the picture, it's like a stiff arm lat pulldown, but way more intense. Obviously, it also involves an insane contraction of the abdominals and some legs as well. I use "rings" (actually DIY suspension trainer) to do mine, but the effect is the same. I can't do it 2 legs yet, I bend 1 leg closer to my body to lessen the resistance, someday I hope to be able to keep both legs straight. Wednesday - Push Day - Overhead emphasis * Bicep pump work done in between sets, Also extra power cleans after the 3 and 6 rep OH sets OH Press - 3s 170x3, 2 sets 172.5x3, 2 sets OH Press - 6s 147.5x6, 4 sets Bench Press Chains - ss w/ Band External Rotation 161x6, 4 sets OH Press - 9s 121x9, 4 sets Bench Press Chains - speed work 151x3, 6 sets ss w/ Power Clean 140x3, 6 sets Bench Press Chains - rest pause for 90 seconds 133.5 x 8 + 4 + 3 + 3 + 2 + 1 = 21
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 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano Last edited by Commander; 09-26-2012 at 04:45 PM.
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#2063
09-27-2012, 04:19 PM
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Thursday - Deadlift 3's, leg focus
a1) Deadlift, 338.5x3 (+10 each set) 408.5x3 a2) Front Lever x 7 b1) Deadlift 316x5, 4 sets b2) Glute Ham, BWx10, 4 sets c) Sprints, 3 hills d1) Ab Bench Crunches, 3 sets d2) Ring Row, BWx6, 2 sets
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James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#2064
09-28-2012, 04:05 PM
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Friday - Push Day
* Bicep Pump work in between sets unless otherwise noted Bench Chains 197.5x3 (+5 every 2 sets) 207.5x3, 2 sets 212.5x3 212.5x4 Bench w/ Band External Rotations 195x6, 4 sets Maltese Cross Work, 5 sets Bench Partials 152.5, 2 sets Speed Bench Chains w/ Power Cleans 152.5x3, 5 sets Overhead Press - rest pause for a total of 90 seconds 126 x 12 + 6 + 5 + 4 = 27 * Pooped out again, last workout I had 29 reps on the rest pause. Since this is the 2nd time I stalled, I will change my finisher. I might go heavier and still do rest pause with no expectations of how many reps I can do, or I might do something different entirely, like dips or pushups.
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James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#2065
10-05-2012, 05:07 AM
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looking good in here..looks like you are staying lean as well!! thats always good!
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my youtube channel: http://www.youtube.com/user/bigbear6708 finally got camera, more vids to come!
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#2066
10-05-2012, 04:10 PM
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Thanks for checking in though. ----- Server down for awhile, first chance to post since last Friday... Hit my normal weekly split, Back on Saturday, Monday was OH work, Tuesday was Deadlift 5's and back work, Wedesday was Bench and yesterday was Deadlift 3's and sprints. Friday - Push Day - Overhead emphasis * Bicep pump work done in between sets, Also extra power cleans after the 3 and 6 rep OH sets OH Press - 3s 172.5x3, 3 sets 175x4, 1 set OH Press - 6s 150x6, 4 sets Bench Press Chains - ss w/ Band External Rotation 162.5x6, 4 sets OH Press - 9s 127.5x9, 4 sets Bench Press Chains - speed work 152.5x3, 6 sets ss w/ Power Clean 140x3, 6 sets Ring Dips - rest pause for 90 seconds BW x 8 + 4 + 3 + 2 + 2 = 19
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#2067
10-05-2012, 07:33 PM
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Lol, my bad!
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my youtube channel: http://www.youtube.com/user/bigbear6708 finally got camera, more vids to come!
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#2068
10-09-2012, 11:52 AM
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 ------- Saturday - Back Barbell Row w/ Splits Squats 120x6, 4 sets deadstart, Pendlay-style 130x6, 2 sets continuous tension Deadlift w/ Front lever w/ Tricep Pump work 311x5, 3 sets Ring Row w/ Ab Bench Crunch w/ Tricep Pump Work BWx6, 4 sets Lat Pulldown w/ T-Bar Row 113x8, 3 sets w/ 125x8, 3 sets Monday - Push Day * Bicep Pump work in between sets unless otherwise noted Bench Chains 200x3 (+5 every 2 sets) 210x3, 2 sets 215x3 215x4 Bench w/ Band External Rotations 197.5x6, 4 sets Maltese Cross Work, 5 sets Bench Partials 152.5, 2 sets Speed Bench Chains w/ Power Cleans 152.5x3, 5 sets Overhead Press - rest pause for a total of 90 seconds 126 x 12 + 6 + 5 + 4 = 27
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James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano Last edited by Commander; 10-11-2012 at 01:36 PM.
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#2069
10-10-2012, 04:08 PM
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Off yesterday, my wife and I are in the process of some major changes (more to come on that), so I couldn't work out on my lunch break. And after work was a soccer game.
Wednesday - Deadlift/Back * Deadlift felt amazing...again a1) Deadlift, 328x5, 8 sets a2) Front Lever x 7 a3) Tricep Rope Pushdowns b1) Ring Row, BWx6, 4 sets b2) Ab Bench Crunches b3) OH Tricep Extensions on rings c) T-Bar, rest pause 90 seconds 150x8, 5, 3, 2, 3 125x10, 6, 4, 5 d) Lat Pull down, rest pause 60 seconds 113x6, 4, 3, 2
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James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano Last edited by Commander; 10-10-2012 at 04:11 PM.
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#2070
10-11-2012, 04:07 PM
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Thursday - Push Day - Overhead emphasis
* Bicep pump work done in between sets, Also extra power cleans after the 3 and 6 rep OH sets OH Press - 3s 172.5x3, 2 sets 175x3, 2 sets OH Press - 6s 151x6, 4 sets Bench Press - ss w/ Band External Rotation 197.5x6, 4 sets OH Press - 9s 128.5x9, 4 sets Bench Press Chains - speed work 153.5x3, 6 sets ss w/ Power Clean 140x3, 6 sets Ring Dips - rest pause for 90 seconds BW x 8 + 4 + 3 + 2 + 2 = 19
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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