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  #21  
Old 05-09-2004, 05:57 AM
Arkades Arkades is offline
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Default Re: Arkie\'s Journal

Saturday, Delts/Hams/Calves:
Delts/Traps:
Smith Presses to the front: 15,12(rest pause 10th),10(rest-pause 8th),8,6.
Arnold Presses: 12,15,10,8.
Upright Rows: 10,12,15.
DB Lateral Raises: 12,15,10,8,6,25.
Front Raises: 15,12,10.
DB Shrugs: 25,15,12.

Hamstrings:
Standing Leg Curl: 15,12,10,8.

Calves:
Standing Calf Raises:12,10,8,15.
  #22  
Old 05-09-2004, 06:34 AM
LegendaryWatcher LegendaryWatcher is offline
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Default Re: Arkie\'s Journal

[ QUOTE ]
On Flat DB press, I held peak contraction for 5 seconds on the last rep, each set, I also did this with the incline smith presses.

[/ QUOTE ]

<font color="blue">That is great you are applying some shocking methods into your workouts. It really helps in terms of vascularity and blood pumps. Not to mention give the muscle more breakdown which leads to more gains. Awesome! </font>
  #23  
Old 05-10-2004, 09:07 AM
Arkades Arkades is offline
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Default Re: Arkie\'s Journal

Monday, Back/Forearms/Abs.
Back:
- Pullups: 11,8,6,5+4 assisted.
- V-Handle Pulldowns: 6(90kgs!), 8 drop 8, 8 drop 6 drop 4.
- Deadlifts: Maxxed out at 150kgs.
- BB Rows 8,10,12,15 (2 sec peak contraction).

Forearms:
- BTB Wrist Curls SS Palms Down Seated Wrist Curls, utilized Yu Yevon method for extensors, while resting flexors.

Abs:
- Machine Crunches: 15,15,12
  #24  
Old 05-10-2004, 09:08 AM
Arkades Arkades is offline
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Default Re: Arkie\'s Journal

[ QUOTE ]
[ QUOTE ]
On Flat DB press, I held peak contraction for 5 seconds on the last rep, each set, I also did this with the incline smith presses.

[/ QUOTE ]

<font color="blue">That is great you are applying some shocking methods into your workouts. It really helps in terms of vascularity and blood pumps. Not to mention give the muscle more breakdown which leads to more gains. Awesome! </font>

[/ QUOTE ]
Thanks alot man.
  #25  
Old 05-11-2004, 12:03 PM
Arkades Arkades is offline
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Default Re: Arkie\'s Journal

Tuesday, Chest.
- DB Flat Presses: 15,12,10,8 (held peak contraction till failure last rep each set.).
- DB Incline Presses: 15,12,10 (held peak contraction till failure last rep each set.), 8 drop 6 drop 4 drop 4.
- Dips 8,10,12,15.
- Machine Flyes 3 sets of 25 reps.
- Incline DB Flyes 12 drop 10 drop 8, 15 drop 12 drop 10.
  #26  
Old 05-13-2004, 07:50 AM
Arkades Arkades is offline
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Default Re: Arkie\'s Journal

Thursday, Quads.
- Front Squats: 15,12,10,8.
- Back Squats: 6,8,10.
- Leg Press: 6,8,10.
- Leg Extensions: 8,10,12,10,8,25,12,10,8,6(on the last set "6", I held peak contraction 8 seconds each rep.).
  #27  
Old 05-14-2004, 07:38 AM
Arkades Arkades is offline
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Default Enter the Dragon

Friday, Triceps. I'm heading back to the gym later tonite to do biceps.

- Closegrip Benchpress: 10,8,10,8.
- Cable Pressdowns: 20,15,10.
- DB Frenchpress: 6 + 2 negatives,6 + 2 negatives,10 drop 8.
- Overhead DB Extensions SS One Arm Reverse Pressdowns: 10 &amp; 6, 12 &amp; 8, 15 &amp; 6 (ps: I did the superset on right arm first, then the left, etc.).
- One Arm Pressdowns: I did 3 sets of as many I could do without cheating, when at failure, I cheated and did negatives till I couldn't cheat it down anymore.
- Cable Pressdowns: 15 drop 12.

PS: There is absolutely NO science behind this workout, I just played around with numbers.
  #28  
Old 05-14-2004, 12:16 PM
Arkades Arkades is offline
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Default Re: Enter the Dragon

Friday, Biceps.
- Preacher Curls: 15,12(rest paused on 10th),10,8,6,4.
- EZ-Bar Concentration Curls: 6,8,10,12.
- DB Concentration Curls: 6,8.
- Assisted EZ-Bar Curls (against a wall): 6,6,6,6.
- Reverse Cable Curls: 12,10.
- Hammer Curls: 3 sets, explosive concentric.
- High Pulley Curls: 12,10 + 2 assited,6,6 drop 6 drop 12.
  #29  
Old 05-15-2004, 11:25 AM
Arkades Arkades is offline
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Default Re: Enter the Dragon

Saturday, Delts Hams &amp; Calves.
Morning:
Delts:
- Smith Presses to the Front: 8,6,8(rest paused 7th),6(rest paused 5th).
- Arnold Press: 8,10,12,15.
- Upright Rows: 12,10,8.
- DB Lateral Raises: 10,12,10,15,12,10.
- Front Raises: 25,15,12,15.
- Bent-Over Rear Raises: 15,15,12,10
- DB Shrugs: 25,15.

Evening:
Hamstrings:
SLDL: 12,10,8,6.
Leg Curls: 12,10,8,25.
Adductor: 12,25,15.

Calves:
- Calf Raises: 12,12,12,15 drop 12.
- Seated Calf Raises (smith machine): 15,25,15.
  #30  
Old 05-15-2004, 11:28 AM
OUTLAW20SICX OUTLAW20SICX is offline
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Default Re: Enter the Dragon

nice workout your delts must have been burning [img]/forum/images/graemlins/blush.gif[/img]
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