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#21
03-28-2006, 12:02 AM
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Re: All in a year, Dictations of my massive body (soon to be)
Well tonight I start the 4 Horseman regime. I’m pumped. As always your mornings are my night and my night are your mornings, 3rd shifter. I will keep you updated on all of my hard times and my easy times if there are any. Bring on the pain.
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Lo, there do I see my father Lo, there do I see my mother and my sisters and my brothers Lo, there do I see the line of my people back to the beginning Lo, they do call to me They bid me take my place among them in the Halls of Valhalla Where the brave may live Forever. "Either you lift it or you don't." Jesse Dawson Marunde 
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#22
03-28-2006, 02:31 AM
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Re: All in a year, Dictations of my massive body (soon to be)
Day I
Morning or Afternoon Session Delts Heavy Biceps Heavy Forearms Heavy 6 reps or less on everything The weight before** was my goal the weight after the** is what I actually did TAPER 2 sets dumbbell shoulder press-75lbs**75 1 set of Lying Face Down Plate Neck Resistance (rear plate neck raises)-45lbs**25 1 set dumbbell shoulder press-75lbs**55 2 sets behind back barbell wrist curls-125lbs**105 1 set rear plate neck raises-45lbs**25 1 set behind back barbell wrist curls-125lbs**105 2 sets barbell upright rows-125lbs**125 1 set side plate neck raises (one on each side)-45lbs**25 1 set barbell upright rows-125lbs 3 sets of Front Dumbbell Raises (alternating)-35lbs**35 2 sets alternating dumbbell curls-65lbs**55 1 set side plate neck raises (one on each side)-45lbs**25 1 set alternating dumbbell curls-65lbs**55 3 sets of Bent Over Rear Delt Raise (bent over dumbbell raises; the picture shows alternating, but do it with both arms)-45lbs**35 3 sets of Dumbbell Shrugs-75lbs**75 2 sets easy curl bar curls-135lbs**105 1 set front neck plate raises-35lbs**25 1 set easy curl bar curls-135lbs**105 2 sets reverse barbell curls-125lbs**105 1 set front neck plate raises-35lbs**25 1 sets reverse barbell curls-125lbs**105 TAPER Wow this is really hard I thought I would do a lot better than I did I was really struggling at the end just to move at all. I will post the Evening Session when I complete it. I hope i can a least do as much as i did on the Morning Session. Please feel free to tell me where you think i should focus my improvements during the 4 Horseman Hell month ie. Lift mor weight slacker, or do it wimp; or just the u suck every once in a while will really piss me off enough to really push some weight. Well time to eat. Later
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Lo, there do I see my father Lo, there do I see my mother and my sisters and my brothers Lo, there do I see the line of my people back to the beginning Lo, they do call to me They bid me take my place among them in the Halls of Valhalla Where the brave may live Forever. "Either you lift it or you don't." Jesse Dawson Marunde
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#23
03-28-2006, 01:10 PM
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Re: All in a year, Dictations of my massive body (soon to be)
I think i did much better on this one but man i'm tired.
Day I Afternoon Session Delts Heavy Biceps Heavy Forearms Heavy 6 reps or less on everything TAPER then 2 sets dumbbell shoulder press-75 1 set of Lying Face Down Plate Neck Resistance (rear plate neck raises)-25 1 set dumbbell shoulder press-65 2 sets behind back barbell wrist curls-125 1 set rear plate neck raises-25 1 set behind back barbell wrist curls-125 2 sets barbell upright rows-175 1 set side plate neck raises (one on each side)-25 1 set barbell upright rows-175lbs 3 sets of side laterals(alternating)-45 2 sets alternating dumbbell curls-65 1 set side plate neck raises (one on each side)-25 1 set alternating dumbbell curls-55 3 sets of rear delt machine 3 sets of Behind the back barbell shrugs-175 2 sets easy curl bar curls-125 1 set front neck plate raises-25 1 set easy curl bar curls-125 2 sets reverse barbell curls-105 1 set front neck plate raises-25 1 sets reverse barbell curls-125 TAPER Delts Heavy Biceps Heavy Forearms Heavy Switch these, instead of front laterals and bent over laterals, do side laterals and the rear delt machine.
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Lo, there do I see my father Lo, there do I see my mother and my sisters and my brothers Lo, there do I see the line of my people back to the beginning Lo, they do call to me They bid me take my place among them in the Halls of Valhalla Where the brave may live Forever. "Either you lift it or you don't." Jesse Dawson Marunde
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#24
03-28-2006, 01:35 PM
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Re: All in a year, Dictations of my massive body (soon to be)
I think you're being a bit too harsh on yourself man. The 4th Horseman is a very hardcore regime - i'd say if you're managing to complete the workouts your doing pretty well. Don't worry so much about the poundages.
I would love to do this program - i reckon the gains would be amazing but just can't fit two work outs in a day. Great journal keep it up!
__________________
Email: [ jonathan.ward82@gmail.com Big Arms are here! http://www.abcbodybuilding.com/championsups.php
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#25
03-29-2006, 07:36 AM
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Re: All in a year, Dictations of my massive body (soon to be)
Day 2
Morning or Afternoon Session Legs Heavy Calves Heavy 1-6 reps 2 sets squats 1 set plate shrugs 1 set squats 3 sets leg press 2 sets leg press calve raises 1 set reverse calve raises 1 set leg press calve raises 3 sets lunges 3 sets old school tibialis raises 3 sets dumbbell hamstring curls (Simply take a dumbbell, place it between your feet (it is best to have a partner place it between your feet) and curl it up with your legs while lying on a flat bench). 3 sets leg extensions 3 sets seated calve raises I am pleased with this workout but man your dead afterwards I will probably die during my cardio
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Lo, there do I see my father Lo, there do I see my mother and my sisters and my brothers Lo, there do I see the line of my people back to the beginning Lo, they do call to me They bid me take my place among them in the Halls of Valhalla Where the brave may live Forever. "Either you lift it or you don't." Jesse Dawson Marunde
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#26
11-15-2006, 02:22 AM
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Re: All in a year, Dictations of my massive body (soon to be)
It’s been a long time since I have posted in my journal but that doesn’t mean I stopped the crazy gym freak nature in my head. I finished the 4th horsemen the first time (barley) and took a couple of weeks off. How do I put it, for my sanity. It took everything I had to get through this regime. Man it was hard. Since then I have just been doing one body part a day and nothing but cardio on one day. I have had great gains and insane strength. I highly recommend this regime to anyone who has the erg to test there dedication. I barley got through it without quitting all together. I didn’t feel like doing anything most of the time just lying around dreading the next workout. It was the hardest 31 days of my life; actually I completed this cycle 4 times, each time taking at least two weeks off. Even though I dreaded this regime each time I would complete it I would be so pumped that I made it, I would recover a little and start it over again. Now for the good stuff my gains well, see for yourself. Here are the before and after.
BEFORE Age: 28 Height: 5'6 Weight: 211 Waist: 32 Neck: 17.3 Chest: 44.5 Arms: 17.25 Forearms: 14.5 Wrist: 8.14 Quads: 24.25 Calves: 16.75 BF: 10% AFTER Mind Power. Age: 29 Height: 5’6 Weight: 232 Waist: 31 Neck: 17.9 Chest: 45.3 Arms: 17.8 Forearms: 14.7 Wrist: 8.15 Quads: 25.6 Calves 17.1 BF: 8% I am more cut and bigger than ever. Not sure what I’ll try next any suggestions?
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Lo, there do I see my father Lo, there do I see my mother and my sisters and my brothers Lo, there do I see the line of my people back to the beginning Lo, they do call to me They bid me take my place among them in the Halls of Valhalla Where the brave may live Forever. "Either you lift it or you don't." Jesse Dawson Marunde
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#27
11-16-2006, 03:56 PM
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Re: All in a year, Dictations of my massive body (soon to be)
I had some great workouts the last couple of days. As of right now i am working one muscle group twice a day. My whole body feels great. Today i worked chest and i will do the same tonight. As for my diet i am just eating good stuff, you know tuna, greens, eggs, turkey, chicken, and whatever i can come up with to make it interesting. I am taking all my viatamins and drinking my shakes when i am suppose to.
So i killed the chest this morning with some crazy insain stuff that i made up as i whent along, here goes. Everything is 5 sets of as many as i can do(at least 7 or i drop weight). (in order) flat dumble press 75lbs incline dumble press 70lbs decline bench 245lbs in cline bench 205lbs bent over double cable press 60lbs flat bench dumble flys 35lbs machine flys 75lbs flat bench dumble flys 20lbs and for my favorite super wide flat bench bar presses no weight just push it up off your chest and hold it, your arms do not even bend when you go down your chest just relaxes. So that was it for the morning i'll tell you about tonight as soon as i get it done. Later
__________________
Lo, there do I see my father Lo, there do I see my mother and my sisters and my brothers Lo, there do I see the line of my people back to the beginning Lo, they do call to me They bid me take my place among them in the Halls of Valhalla Where the brave may live Forever. "Either you lift it or you don't." Jesse Dawson Marunde
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#28
11-16-2006, 10:17 PM
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Re: All in a year, Dictations of my massive body (soon to be)
Well as i promised, another killer workout tonight. I basically did the same thing just a less weight due to my muscles being very fatigued from this morning. It felt great and my pecks are super pumped.
__________________
Lo, there do I see my father Lo, there do I see my mother and my sisters and my brothers Lo, there do I see the line of my people back to the beginning Lo, they do call to me They bid me take my place among them in the Halls of Valhalla Where the brave may live Forever. "Either you lift it or you don't." Jesse Dawson Marunde
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#29
11-17-2006, 10:06 AM
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Re: All in a year, Dictations of my massive body (soon to be)
Well i'm about to head out to the gym, leg day(yes) squats here i come. I can barley wait to get there. I'm pumped today; i can already hear Pantara tune ringing in my ears.
__________________
Lo, there do I see my father Lo, there do I see my mother and my sisters and my brothers Lo, there do I see the line of my people back to the beginning Lo, they do call to me They bid me take my place among them in the Halls of Valhalla Where the brave may live Forever. "Either you lift it or you don't." Jesse Dawson Marunde
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#30
11-17-2006, 10:17 AM
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Re: All in a year(or more), Dictations of my massive body (soon to be)
I can't find my keys dangit. Good thing i got all day to workout or i'd be in some kinda panic.
__________________
Lo, there do I see my father Lo, there do I see my mother and my sisters and my brothers Lo, there do I see the line of my people back to the beginning Lo, they do call to me They bid me take my place among them in the Halls of Valhalla Where the brave may live Forever. "Either you lift it or you don't." Jesse Dawson Marunde
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