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  #61  
Old 05-09-2014, 09:22 PM
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Decided to deviate slightly from my program today and just focus on arms. Great workout! The pump is insane! I definitely feel like I'm making more progress.

Arms

Tricep Pushdowns with Rope - 10 sets (10/10/10/10/10/10/10/10/10/10). Increase the weight every two sets, even if you have to rest/pause towards the end.

Standing Cable Curls - 10 sets (10/10/10/10/10/10/10/10/10/10). Same technique as above. These first two exercises were your warm-up!

One-Arm Dumbbell Preacher Curl - 2 sets (to failure). Do as many reps as you can, even getting assistance from a workout partner. If no partner, perform partial reps when you can no longer do full reps. Once you can't move the dumbbell, you're done.

Seated Upright Barbell Overhead Tricep Extensions - 4 sets (to failure). Set a lofty rep goal and try to reach it. Increase the weight each set!

T-Curl - 2 sets (to failure). Set up a medium incline (45 degree) bench and grab a couple of dumbbells. With your hands in a neutral position and your arms rotated out towards the side, curl (hammer style) up to your shoulders. Increase the weight for the next set.

Lying Dumbbell Extensions - 2 sets (40/40). Yes, that's 40 reps each set. Lay down on your back and place the dumbbell on one pec. Grip the weight and with your elbow splayed out, extend the dumbbell over your chest. Increase the weight for the next set.

3-Position Chin-Ups - 3 sets (10/10/10). Minimize your rest. Go neutral grip, close underhand and wide underhand.

Under Bar Triceps Extension - 2 sets (to failure). Lean against a fixed bar (I used the Smith Rack) and use your body weight to lower your head under the height of the bar with your head between your arms, then perform a triceps extension. Go to failure.

Triceps Gauntlet - 1 pyramid set (200 reps). Here's how this works. Select 5 pairs of dumbbells and line them up. Perform a set of 20 lying skull crushers with the lightest weight, then without rest grab the next pair of dumbbells and repeat another 20 reps. Do this until you reach 100 reps (5 sets). Then start over but in reverse order, using the heaviest dumbbells first. Great pump!

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  #62  
Old 05-12-2014, 01:30 PM
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Quote:
Originally Posted by JoeKingPT View Post
Under Bar Triceps Extension - 2 sets (to failure). Lean against a fixed bar (I used the Smith Rack) and use your body weight to lower your head under the height of the bar with your head between your arms, then perform a triceps extension. Go to failure.
^
I love that exercise.

How light did you have to go on the Lying Extension for the 40 reps?
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  #63  
Old 05-12-2014, 09:41 PM
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Quote:
Originally Posted by Commander View Post
^
I love that exercise.
You don't see too many people doing it anymore. When I was training at Medina's (in Hayward, CA - one of the "mecca's of bodybuilding on the West Coast), they actually had a designated area for it. But now those kinds of gyms are closing left and right and being replaced by Planet Fitness and the like. :/

Quote:
How light did you have to go on the Lying Extension for the 40 reps?
I used 30's. I wanted to go for 35's, but I wanted to keep strict form plus save a little in the tank for the gauntlet.
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  #64  
Old 05-12-2014, 09:42 PM
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Solid workout today, I decreased the volume just a little bit but kept the intensity high. I also started with a 1RM flat bench.

Chest/Back

Bench Press - 9 sets (20/15/12/8/5/3/1/1/1). Work up to your 1 Rep Max.

Incline Bench Press - 3 sets (20/15/12). Don't go too light - rest/pause if you need to.

Dumbbell Flyes superset with Lying Dumbbell Pullovers - 3 sets (20/15/12 for both).

Pull Ups - 4 sets (each set to failure). Change grip positions with each set (wide/close/neutral/supinated).

Barbell Row superset with 2-Arm Dumbbell Row - 3 sets (20/15/12 for both).

Hanging Leg Raises - 5 sets (25/25/25/25/25).
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  #65  
Old 05-13-2014, 09:28 PM
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Good workout today, it was hot in the gym so it was extra brutal. Pushing 100 degrees outside today. The goal for today was to perform fewer sets per exercise (I usually do 5 - 7 sets) but slightly higher reps.

Shoulders/Arms

Hang Clean and Jerk - 5 sets (5/5/5/5/5). Keep the weight the same here, focus on proper technique.

Standing Dumbbell Press superset with Dumbbell Lateral Raises - 4 sets (20/15/12/10). This is a tough combination!!

Dumbbell Alternate Front Raises superset with Barbell Upright Rows - 4 sets (20/15/12/10 for both).

Barbell Curl - 4 sets (20/15/12/10).

Incline Dumbbell Curls superset with Concentration Curls - 4 sets (20/15/12/10 for both). Use the same weight for both exercises.

Close Grip Barbell Bench Press - 4 sets (20/15/12/10). I thought I went too light on the first round, but the weight catches up to you quick!

Barbell Skull Crushers superset with Standing Dumbbell Overhead Tricep Extensions - 4 sets (20/15/12/10 for both).

Wrist Curls superset with Reverse Wrist Curls - 4 sets (20/15/12/10).

Decline Sit Ups - 5 sets (25/25/25/25/25).
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  #66  
Old 05-28-2014, 03:42 AM
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Good workout today, everything felt right.

Shoulders/Arms/Abs

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

Behind Neck Push Press superset with Dumbbell Front Raises - 4 sets (20/15/12/10 for both).

Rear Dumbbell Flyes on an Incline Bench superset with Barbell Upright Rows - 4 sets (20/15/12/10 for both).

Barbell Curl - 4 sets (20/15/12/10).

Incline Dumbbell Curl superset with Seated Concentration Curls - 4 sets (20/15/12/10 for both).

Close Grip Bench Press - 4 sets (20/15/12/10).

Bodyweight Dips superset with Dumbbell Overhead Tricep Extensions - 4 sets (20/15/12/10 for both).

Barbell Wrist Curls superset with Reverse Wrist Curls - 4 sets (20/15/12/10 for both).

Decline Sit Ups - 4 sets (25/25/25/25).
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  #67  
Old 06-02-2014, 09:54 PM
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Two workouts today, I felt really good, lots of energy and hoping this momentum will carry me through the rest of the week!

Workout #1: Crossfit

Squat Snatch practice superset with Ring Dips - 6 rounds (2/2/2/2/2/2 for squat snatch and 8/8/8/8/8/8 for ring dips). Keep the weight the same throughout, focus on form and technique.

Metabolic Conditioning: 6-min AMRAP of:

3 left hand squat snatch
3 left hand overhead squat
3 right hand squat snatch
3 right hand overhead squat
10 toes-to-bar

Use a 45lb dumbbell for all rounds.

Workout #2: Weight Lifting Chest/Back

Wide Grip Pull-ups superset with Barbell Bench Press - 5 sets (8/8/8/8/8 and 12/12/12/12/12). Keep the weight the same, but challenge yourself.

Incline Dumbbell Press superset with Seated Cable Rows - 5 sets (12/12/12/12/12 for both). Play around with different weights, rest/pause when needed.

Chin Ups superset with Flat Bench Dumbbell Flyes - 5 sets (8/8/8/8/8 and 12/12/12/12/12).

Lying Dumbbell Pullover - 5 sets (12/12/10/10/8).
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  #68  
Old 06-03-2014, 11:05 PM
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Another double today. Crossfit in the morning and weight lifting in the afternoon.

Workout #1: Modified Helen

3 Rounds for Time of:

800-m Row
21 Kettlebell Swings (53 lbs)
12 Pull Ups

Workout #2: Back/Bi/Abs

I know I did Chest/Back yesterday, but I couldn't resist hitting back again, this time a little lighter and with less volume.

One Arm Dumbbell Row - 4 sets (15/12/12/12).

Wide Grip Lat Pulldowns - 3 sets (15/12/12).

Standing Medium Grip Lat Pulldowns - 3 sets (15/12/12).

Standing Straight Arm Cable Pullovers - 3 sets (15/12/12).

Barbell Curl - 4 sets (15/12/12/12).

Incline Dumbbell Curls - 3 sets (15/12/12).

Standing High Pulley Cable Curls - 3 sets (15/12/12).

Bent Knee Hip Raises - 3 sets (20/20/20).

Sit Ups - 3 sets (20/20/20).

Oblique Crunches - 3 sets (20/20/20).
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  #69  
Old 06-06-2014, 08:23 PM
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Good workout today, legs felt pretty sharp. Lowered the volume but went fast through the workout.

Legs/Abs

Barbell Squat - 4 sets (15/12/12/12).

Single-Leg Leg Press - 3 sets (15/12/12 each leg).

Seated Leg Extensions - 3 sets (15/12/12).

Romanian Deadlifts - 4 sets (15/12/12/12).

Lying Leg Curls - 3 sets (15/12/12).

Standing Calf Raises Superset with Seated Calf Raises - 4 sets (25/25/25/25 for both).

Bent Knee Hip Raises - 3 sets (20/20/20).

Crunches - 3 sets (20/20/20).

Plank - 3 sets (60 seconds each set, 60 seconds rest in between rounds).
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  #70  
Old 06-16-2014, 10:04 PM
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Time to start leaning out. I've been adding some HIIT cardio into my routine, and doing short but intense workouts.

Crossfit/Chest/Triceps/Calves/Cardio

Workout 1: Crossfit

Deadlifts superset with Sit Ups - 7 sets (5/5/5/5/5/5/5 for deadlifts and 15/15/15/15/15/15/15 for sit ups). Use the same weight across all sets. I performed one warm-up set.

5 Rounds for time of:

5 Strict Pullups
10 Hand Release Push Ups
5 Left/5 Right Pistol Squats

Upon completion of all 5 rounds perform 20 burpees

Workout 2: Chest/Triceps/Calves

Barbell Bench Press - 4 sets (12/10/10/8)

Barbell Incline Bench Press - 3 sets (12/10/8)

Incline Dumbbell Flyes - 3 sets (12/10/8)

Tricep Pushdowns with Resistance Tubing - 4 sets (15/15/15/15). Use a heavy tube, alternate supinated grip and pronated grip each set.

Lying Dumbbell Tricep Extensions - 4 sets (12/10/10/8). Use two dumbbells, keep strict form.

Standing Dumbbell One-Arm Overhead Tricep Extension - 3 sets (12/10/10).

Standing Barbell Calf Raises - 5 sets (12/12/12/12/12). Use the same weight, go heavy. I used a barbell in the squat rack while standing on two 45-lb plates.

Seated Calf Raises - 5 sets (20/20/20/20/20). I performed seated barbell calf raises, using the same bar and weight as the standing calf raises.

Workout 3: Cardio

60-seconds on, 60-seconds off for 20-minutes on the Rowing machine for max distance.
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