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  #411  
Old 11-18-2008, 01:55 AM
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My back was pretty hurt so did not feel like I had to do much. Was effective; back hypertrophy 1 min rest.

5 mins calves occluded
5 sets close grip pullups 10-12 reps per set
5 sets t-bar rows 3*10 3 plates, 2 plates and 25 10 times, 2 plates 15

Then did some cardio. I tried variation, cause I notice fahs does that a lot.

10 Mins intervals stairmaster
10 mins low intensity stairmaster
10 mins mod stair stepper
10 minutes low elliptical

Really fun and much easier this way!
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Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.

Last edited by Venom; 11-18-2008 at 04:18 AM.
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  #412  
Old 11-18-2008, 03:50 AM
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thats freaking awesome on the cardio! gotta try that!
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  #413  
Old 11-19-2008, 03:19 AM
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chest hypertrophy

5 sets flat dumbbell - 100s *12, 12, 95 *10, 90 *10, 85 *10
Statics on pec dec flys maxed out w/ pushups - no rest between sets. This is my attempt to occlude the muscle without wraps, cause you can't really use wraps around your chest w/o suffacuting. Its a great method. Statics above 65% max occlude, so it should work very similarly. Great pump
5 sets incline bench machine - 2 plates aside 3 sets, 1 plate and 25 aside for 2 sets

Then 30 mins low intensity cardio on elliptical
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Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
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  #414  
Old 11-19-2008, 01:28 PM
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Quote:
Originally Posted by Venom View Post
cause you can't really use wraps around your chest w/o suffacuting.
That made me laugh out loud at work!
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  #415  
Old 11-19-2008, 01:32 PM
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you coming up again with the crew this weekend Gabe? last time was a blast this time will be even better...i'm heading up your way tomorrow.
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  #416  
Old 11-19-2008, 04:51 PM
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I think I am coming to pre-judging, at least.
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Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
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  #417  
Old 11-19-2008, 11:30 PM
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Quote:
Originally Posted by Venom View Post
I think I am coming to pre-judging, at least.
you wearing a robe? lol
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TEAM NORTON
The"Outwork" mindset changed my entire life, perhaps it can help you as well

Muscle Hypertrophy occurs independent of exercise intensity
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  #418  
Old 11-20-2008, 12:07 AM
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I'm reserving that for your show lol!
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Bible Studies
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Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
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  #419  
Old 11-21-2008, 03:11 AM
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Cardio

Stairmaster - 5 mins level 3, 10 minutes 20/40 second intervals between level 9-3; 5 mins level 3
Stair stepper 10 mins level 5
Cybex elliptical 5 mins low intensity, 5 mins 20/40 second intervals
5 mins low intensity on precor elliptical
5 mins running level 5 treadmill, 5 mins walking

55 Mins total

This variable cardio deal is GENIUS! Ran into a pot of gold here. In the past I would have done one piece of equipment and felt like quiting after 15 mins from sheer boredom. With this, time literally flew by. It felt like a 20 minute workout. Extremely fun this way. I also think it is great because:

1. Hits more muscles
2. Increases my conditioning for a variety of activities, increasing my functionality.

I also felt like I metabolized a ton of fat. It was very effective.

Sweet!
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Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
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Vice President, ABCbodybuilding
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Bible Studies
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Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
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  #420  
Old 11-24-2008, 01:51 AM
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Hope you got your rest Gabe, cause tomorrow its on! :P
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