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  #51  
Old 04-28-2014, 11:51 PM
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Excellent workout today, I felt really pumped!

Chest/Back

Barbell Bench Press - 5 sets (30/8/6/4/2). Perform a drop set on the last set here. Start stripping the weight off little by little and do as many reps as you can before dropping weight again. I dropped 4 times.

Barbell Incline Bench Press - 5 sets (30/8/6/4/2).

Dumbbell Flyes superset with Dumbbell Pullovers - 5 sets (30/8/6/4/2 for both).

Chin Ups - 4 sets (each set to failure). Do as many reps as you can without dropping down. Once you lose your grip and fall, count that as one set.

Bent Over Barbell Row superset with T-Bar Rows - 5 sets (30/8/6/4/2). Go heavy!

Hanging Leg Raises - 5 sets (25/25/25/25/25).
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  #52  
Old 04-29-2014, 10:40 PM
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Another great workout - I've been really hitting the mark lately. Diet and training are both going really well.

Shoulders/Arms

Seated Arnold Press - 5 sets (5/5/5/5/5). Play around with different weights here. Use excellent form and focus on the shoulder rotation.

Standing Behind the Neck Military Press superset with Alternating Front Dumbbell Raises - 5 sets (30/8/6/4/2 for both).

Reverse Flyes on an Incline Bench superset with Barbell Upright Rows - 5 sets (30/8/6/4/2 for both).

Preacher Curl Machine 1-10 method - 1 giant drop set (1/2/3/4/5/6/7/8/9/10). Select a heavy weight and perform one rep, immediately drop the weight a little and perform two, then three etc until you reach 10 reps. Absolutely minimal rest in between sets. It should be a struggle.

Incline Bench Alternating Dumbbell Curls superset with Concentration Curls - 5 sets (30/8/6/4/2 for both).

Close Grip Barbell Bench Press - 5 sets (30/8/6/4/2).

Rope Pushdowns superset with One Arm Tricep Overhead Extensions - 5 sets (30/8/6/4/2 for both).

Barbell Wrist Curls superset with Reverse Barbell Wrist Curls - 5 sets (30/8/6/4/2 for both).

Sit Ups - 5 sets (25/25/25/25/25).
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  #53  
Old 04-30-2014, 10:42 PM
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Tough workout today, but definitely better than the last leg workout. Feeling my legs and core getting stronger, also my abs. It was really hot today, though, and doing my barbell work mostly outside was rough.

Legs

Front Squat - 5 sets (12/12/10/10/8).

Deadlift - 3 sets (12/10/8). Go heavier than you think you should. Rest/pause if you must.

Good Mornings - 5 sets (12/10/10/8/8).

Barbell Lunge - 5 sets (12/12/10/10/8 each leg).

Leg Extensions superset with Leg Curls - 5 sets (12/12/10/10/8 for both).

Standing Barbell Calf Raises (Smith Rack) superset with Seated Calf Raises - 5 sets (12/12/10/10/10). On the last set of seated calf raises, drop the weight and perform 15 reps, drop again and perform 20 reps then drop one more time and perform 25 reps.

Cable Crunches - 4 sets (25/25/25/25).

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  #54  
Old 05-01-2014, 10:14 PM
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Definitely feeling and seeing progress! I have 11 clients today but I was still able to squeeze in a great chest/back workout! The goal with this workout is to increase the total load, but to spread it out over more sets.

Chest/Back

Barbell Bench Press - 7 sets (30/5/5/5/5/5/5). Try and increase the weight each round, but not by much. You don't want your first set of 5 to be too easy. The same goes with the rest of the workout, too.

Barbell Incline Bench Press - 7 sets (30/5/5/5/5/5/5).

Dumbbell Flye superset with Dumbbell Pullovers - 7 sets (30/5/5/5/5/5/5 for both).

Chin-Ups - 4 sets (each set to failure). Alternate close and wide grips, so 2 sets are close grip and 2 sets are wide.

Standing Bent Over Dumbbell Row superset with T-Bar Row - 7 sets (30/5/5/5/5/5/5 for both).

Hanging Leg Raises - 5 sets (25/25/25/25/25).
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  #55  
Old 05-03-2014, 02:12 PM
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Really solid workout, and very high volume - 97 sets. I moved through it very quickly, though (about an hour and a half).

Shoulders/Arms

Clean and Jerk - 5 sets (5/5/5/5/5).

Standing Dumbbell Press superset with Front Dumbbell Raises - 7 sets (30/5/5/5/5/5/5 for both).

Lateral Raise superset with Barbell Upright Row - 7 sets (30/5/5/5/5/5/5 for both).

Barbell Curl Drop Set - 1 giant drop set (1/2/3/4/5/6/7/8/9/10). Everytime you drop the weight add one rep until you reach 10.

Incline Dumbbell Curl superset with Concentration Curl - 7 sets (30/5/5/5/5/5/5).

Close Grip Bench Press - 7 sets (30/5/5/5/5/5/5).

Barbell Skull Crushers superset with Stsnding One-Arm Dumbbell Overhead Tricep Extension - 7 sets (30/5/5/5/5/5/5 for both).

Barbell Wrist Curls superset with Barbell Reverse Wrist Curls - 7 sets (30/5/5/5/5/5/5 for both).

Decline Sit Ups - 5 sets (25/25/25/25/25).
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  #56  
Old 05-03-2014, 05:17 PM
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Man Joe, this sounds awesome. I would love to all these reps and it might scare me into trying it. RTR!
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John 15:5 I am the vine, ye are the branches; He that abideth in me, and I in him, the same bringeth forth much fruit; for with out me ye can do nothing.

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  #57  
Old 05-06-2014, 06:32 PM
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The workouts have been great, but high volume. To cut down on the volume but keep the structure of the routine, try starting with 3-4 sets each exercise instead of 5.

Standard workout yesterday (for Cinco de Mayo).

Legs

Barbell Squat - 5 sets (12/12/10/10/8). Increase the weight each set.

Stiff Legged Dead Lift - 5 sets (12/12/10/10/10).

Barbell Lunge - 5 sets (12/12/12/12/12 each leg).

Leg Extensions superset with Lying Leg Curls - 5 sets (12/12/10/10/8 for both).

Standing Calf Raise (Smith Rack) superset with Seated Calf Raise - 5 sets (12/12/12/12/12).

Kneeling Cable Crunch - 4 sets (25/25/25/25).
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  #58  
Old 05-07-2014, 09:47 PM
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Saw that I forgot to post yesterdays workout. So here it is:

Chest/Back

Barbell Bench Press - 7 sets (30/5/5/5/5/5/5). Try to increase weight each set, but not by much.

Incline Barbell Bench Press - 7 sets (30/5/5/5/5/5/5). Same as above.

Dumbbell Flyes superset with Dumbbell Pullovers - 7 sets (30/5/5/5/5/5/5 for both). Minimal rest in between the two exercises.

Wide Grip Pull Ups - 4 sets (each set to failure).

Standing Bent Over Dumbbell Rows superset with T-Bar Rows - 7 sets (30/5/5/5/5/5/5/5 for both). Go heavy, and stick a bar in the corner for the T-bar rows - no machines!

Hanging Leg Raises - 5 sets (25/25/25/25/25).
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  #59  
Old 05-07-2014, 09:48 PM
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Big workout today, but I got through it quick because I rested as little as I possibly could. Certainly got my cardio in!

Shoulders/Arms

Seated Arnold Press - 5 sets (5/5/5/5/5).

Standing Behind the Neck Military Press superset with Alternating Front Dumbbell Raises - 7 sets (30/5/5/5/5/5/5 for both).

Incline Bench Reverse Flyes superset with Barbell Upright Rows - 7 sets (30/5/5/5/5/5/5 for both). Use the regular barbell, not a cambered bar.

Standing Barbell Curl - 1-10 method. Set the weight on your 1RM and perform 1 rep. Strip some weight off and perform 2 reps. Strip more and perform 3 and continue all the way until you reach 10 reps. You may also use a curl machine if you can't change the weights on the barbell easily.

Incline Dumbbell Curls superset with Dumbbell Concentration Curls - 7 sets (30/5/5/5/5/5/5for both).

Close Grip Bench Press - 7 sets (30/5/5/5/5/5/5).

Rope Pushdowns superset with Standing One-Arm Dumbbell Overhead Extensions - 7 sets (30/5/5/5/5/5/5 for both).

Barbell Wrist Curls superset with Barbell Reverse Wrist Curls - 7 sets (30/5/5/5/5/5/5 for both).

Decline Sit Ups - 5 sets (25/25/25/25/25).
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  #60  
Old 05-08-2014, 10:46 PM
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Decent workout today, legs felt pretty strong!

Legs

Front Squat (from the floor) - 5 sets (12/12/10/10/8). Don't use a rack for any of the Barbell work today - do it all from the floor.

Deadlift - 3 sets (10/6/4).

Good Mornings - 5 sets (12/12/10/10/8).

Alternating Reverse Barbell Lunges - 5 sets (12/12/10/10/8 each leg).

Leg Extensions superset with Lying Leg Curls - 5 sets (12/12/10/10/8 for both).

Standing Calf Raises in a Smith Rack superset with Seated Calf Raises - 5 sets (12/12/12/12/12).

Kneeling Cable Crunches - 4 sets (25/25/25/25).
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