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  #21  
Old 09-27-2004, 07:41 PM
KC911 KC911 is offline
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Join Date: Aug 2004
Location: the Hurricane State
Posts: 43
Default Re: KC911 - In The Hurricane State

Hit by 3 hurricanes in 6 weeks! I hope that's it for the season.

Woke up this morning with the sweats. Been sneezing and coughing up junk all day. Felt drained today. Although I skipped out on biceps, I went to:

<font color="blue">Day 2: Chest/Back/Triceps </font>

DB Decline
40's 12,10,8,8

DB Flat Bench
40's 12,12,8,4

Pec Dec
50x10, 50x10

Chins
unassisted 6,3

One-arm DB Row
55x10
40x10

2-handed Overhead DB extension
40x12, 40x12, 45x6, 45x5

Cable Tricep Pressdown
80x10 80x6 80x6
  #22  
Old 09-30-2004, 07:33 PM
KC911 KC911 is offline
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Join Date: Aug 2004
Location: the Hurricane State
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Default Leg Assault

<font color="blue"> Quads/Hams/Calves/Lower Back/Abs </font>

Leg Press
300x8
300x5
300x6
300x5 + 1 cheat
300 Static Failure at 10 count

Leg Ext
95x7
95x6
One Leg Negatives
50x5
50x5

Lying Curl
70x12
80x7
80x6
80 Static Failure @ 12 count

Standing Calf Raise
240x12
240x8
240x6

Upright Bench Straight Leg Lifts 20
Upright Bench Bent Knee Crunches 12 & 12

Went up on weights and sets. Now....can someone help me up out of my chair? [img]/forum/images/graemlins/grin.gif[/img]
  #23  
Old 10-02-2004, 10:38 AM
KC911 KC911 is offline
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Join Date: Aug 2004
Location: the Hurricane State
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Default Re: KC911 - In The Hurricane State

I realized at work yesterday that I'd been into this just over 3 months now. Although I'm not huge yet, the change has been so dramatic that I can hardly believe it myself. Everyone else seems to notice too.

At the beginning I had no idea I'd become so caught up in it so I didn't take "before" pics or measurements. Suffice it to say I was as skinny as any one could be. Now weighing about 165#, my arms are just over 15" and thighs a tad over 22". Yep, my calves are as big as my thighs used to be [img]/forum/images/graemlins/wink.gif[/img] I now fill out my clothes and notice it everytime I pull on my boxers. No real fat yet as I can still clearly see upper abs.

These consistant results have been my motivation to keep putting more and more into it. I'm tickled to death.

KC [img]/forum/images/graemlins/grin.gif[/img]
  #24  
Old 10-03-2004, 07:50 PM
KC911 KC911 is offline
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Join Date: Aug 2004
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Default Re: KC911

Sunday, 10/3/04
<font color="blue">Chest, Back, Tri, Bi </font>

Decline Dumbbell Press
45x12
45x12
50x8
50x8

Decline Bench DB Fly
20x12
20x10

Flat DB Press
50x8
50x8
50x7

DB Row
50x10
50x10

2hand/1DB Overhead Tricep Extension
50x10
50x6

1hand/1DB Overhead Tricep Extension
20x? (forgot to write it down)

Tricep Cable Pushdown
90x8
90x7

BarBell Curl
65x10
65x8
65x8

DB Hammer Curl
20x8
20x7

Still pushing but probably not enough rest between sets. I was whipped.
  #25  
Old 10-06-2004, 08:21 PM
KC911 KC911 is offline
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Join Date: Aug 2004
Location: the Hurricane State
Posts: 43
Default Leg Day

Leg Press
300x12
300x12
310x6

Leg Extension
95x8
95x7
95x9
95x8
95x8 drop to 50x? then 20xfailure

Leg Curl
80x12
80x8
80x7 then static hold 12count

Standing Calf Raise
240x12
240x7
240x8

I put off abs. I'll do them tomorrow at work.
  #26  
Old 10-09-2004, 12:50 PM
KC911 KC911 is offline
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Join Date: Aug 2004
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Default Splitting the Split !

I keep upping the ante with my workouts. I want to see more and more gains at any cost. So my intensity level is gonna require that I no longer do Chest, Back, Bi and Tri all in the same day. Today I spent nearly an hour just on chest and back and made a last minute decision to work Bi, Tri and Ab on the day I get off work. Tired or not I've got to force myself to go and make the best of it.

Incline Dumbbell Press
(Changed up from Declines)
warmup 30x25 then 30x20
50x8
50x6
30x8
30x8 with 4 more assisted (this shocked me! Someone actually came over and spot/assisted. A first!)
30x8

Flat DB Press
30x12
30x8
30x8
30x8
30x7

1 Arm Bentover Row
50x12 (each side)
50x12 (each side)

Seated Cable Row w/ V-handle
77.5 x12
77.5 x12
(Don't know what these numbers(77.5) mean...maybe pounds?)


Wide Grip Cable Pulldown
77.5 x12
77.5 x12
91 x12

I work tomorrow(Sunday). Tri/Bi/Ab will be Monday.
Next week I'll prolly change this to Back/Bi one day and Chest/Tri the next and keep Quad/Ham/Calf on a third day.

KC
  #27  
Old 10-11-2004, 03:04 PM
KC911 KC911 is offline
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Join Date: Aug 2004
Location: the Hurricane State
Posts: 43
Default Arm Assault!

How much does the E-Z Curl bar weigh? All weights listed plus the bar.

Nosebreakers (skullcrushers)
40x15
40x10
40x8
40x8

E-Z Bar Curls w/alternating grip
wide 40x10 then close 40x10
wide 40x8 close 40x8
wide 40x6 close 40x6
wide40x4 close 40x3

2-Hand Overhead DB Tricep Extension
40x12
45x12
50x6
50x3
40x3

Dumbbell Hammer Curl
30x10
30x8
30x4
30x3,drop to 15x10

Tricep Cable Push-down
90x12
100x8
100x6,drop to 90xFailure to 80xF to 60xF to 40xF

Phenominal day. My arms pumped up to 15 5/8". [img]/forum/images/graemlins/shocked.gif[/img]
Then the usual PWO and then 6 oz Tuna and W/W Bread sandwich with a bucketful of water.

KC [img]/forum/images/graemlins/cool.gif[/img]
  #28  
Old 10-11-2004, 03:30 PM
Vlad Vlad is offline
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Super-Heavyweight
 
Join Date: Feb 2003
Location: Sweden - Stockholm
Posts: 4,540
Default Re: Arm Assault!

[ QUOTE ]
How much does the E-Z Curl bar weigh? All weights listed plus the bar.


[/ QUOTE ]

18 lbs here in Sweden [img]/forum/images/graemlins/smile.gif[/img]
__________________
To be stimulated into growing, a muscle fiber must not only be recruited, but also exhausted. - Vladimir Zatsiorsky
  #29  
Old 10-11-2004, 06:59 PM
KC911 KC911 is offline
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Join Date: Aug 2004
Location: the Hurricane State
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Default Re: Arm Assault!

Thanks for answering my question Vlad. And thanks for stopping by, too.

By the way, I clicked your pictures link. Man, that's an awesome back!

KC [img]/forum/images/graemlins/cool.gif[/img]
  #30  
Old 10-12-2004, 11:26 AM
KC911 KC911 is offline
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Join Date: Aug 2004
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Default New Pic

Let's see if this will work. Heck of a time taking this with a webcam.

Sorry, no "before" pics as this was not planned. I'm up 19.5 LBS. What a difference........


http://img.photobucket.com/albums/v4...11/Pic0002.bmp
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