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  #11  
Old 10-07-2008, 12:21 PM
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MONDAY

HIIT Cardio for 10 minutes (wore long sleeve thermal, really got a good sweat goin)

Incline BB: (one 5 sec pause on first rep)
225 @ 2
225 @ 2
225 @ 2
235 @ 2
235 @ 2

Weighted Dips:
BWt + 100 lb @10
BWt + 200 lb @ 2

Str8 BB Curl w/ Towel wrapped: (made sure that form was perfect and no cheat reps on first 3 sets)
115 @ 2
125 @ 2
135 @ 1 (way easier than expected, should have done 2)
145 @ 3


Cable Flyes: (performed different angles until a massive burn was achieved)
@ 20 reps
@ 50 reps
@ 50 reps

Standing Alt Hammer DB Curls: (performed slowly w/ very strict form)
45s @ 10
45s @ 10
45s @ 8 (seated)

Seated Diamond DB Press: ((performed slowly w/ very strict form)
45s @ 30
45s @ 30
55s @ 30 ish (very nice pump by now, used partial reps)


Standing Press Downs: (Wide on Str8 bar with palms almost facing up, strict form)
@ ~10
@ ~ 10
@ ~ 10



Goal was to lessen volume and weight, and play with new methods. Tricep pump achieved was nice.
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http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #12  
Old 10-07-2008, 02:11 PM
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may as well add my current supplements

Whey Protein
XTend
Creatine Monohydrate
Multi
Fish Oil
Arginine
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #13  
Old 10-09-2008, 12:35 PM
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HUMPDAY

Jump Rope
376 reps #$%^&^%$! was going for 500
100 reps
100 reps

Treadmill
1 mile w/ 1 min all out sprint

Bike (cool down)
5 min

Lat pull to the front with CG handle
10
10
10
8

Side Bends w/ "swords" (hold the plate out in front and make a sword cutting motion to each side.....really targets bottom of lats and obliques)
45 @ 10, 25 @ 10 (10 reps performed on each side for each exercise)
45 @ 10, 25 @ 10
45 @ 10, 25 @ 10

Hanging Leg Raises (hold @ contraction)
3 sets 10


Cable Seated Rows
20
20
20

Seated Rows
8


DB Pullovers ss w/ Pullups
70, 8
70, 8


Swiss Ball Crunches
25
25

Crunches
100


Intentions today were to do legs, but I decided to hit my back good today, and go heavy tomorrow. I dunno if it is the XTend or caffeine, but lately it seems like my workouts are extra intense....very little rest. This workout was performed like that, with a lot of the ab work coming in between my back sets. I liked the jump ropes at the beginning, as I really felt a burn in my calves. Seems like I could do more after the workout, but I had already been in there long enough and looked like I had been in a sauna. My body responds well to cardio, so I am going to start incorporating that into a lot of my workouts.
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #14  
Old 10-13-2008, 12:56 PM
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forgot to post for Thursday and Friday, but here's what I can remember...

Thurs:

Squats:
135
185
225
275
295
315
335


Leg Ext: (w8?)
@ 10
@ 10
@ 10, 10, 10 (triple drop set)

Calves
6 sets to failure



Fri: (wanted to be more productive, but no spotter, so I had to settle)

Flat Bench
245 @ 10

Incline
185 @ 10

Decline
245 @ 10


Reverse Curls (slow and strict form)
60 @ 10
60 @ 10
60 @ 10


Hammer Curls: 55s @ 10
45s @ 10

Flat CG
135 @ 10

Flat WG
135 @ 10

Decline CG
135 @ 10

Incline CG
100 @ 15


(All sets performed in between curl sets, little to no rest)


Diamond Presses (slow, some with partial reps)
55s @ 30
55s @ 20
55s @ 20


Pushdowns
@ 20
@ 20
@ 20

Decline Pushups to failure


Awesome overall pump, I am noticing a very significant and noticable change in vascularity. Gettin leaner and meaner....
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #15  
Old 10-13-2008, 01:19 PM
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Quote:
Originally Posted by misterjaydubyoo View Post
Well I am not happy with my biceps right now, and I am changing things up. As you see, I threw some cardio in there, so I kinda combined the two.

Sometimes I also neglect doing biceps in the week, so this ensures I get it done. It seems my biceps respond best to high volume.




Nah, those are regular. I use a belt and attach a chain with a clip to the buckle and then put the chain through the plates. Feels heavy on the waist, haha. I am going to start doing these at the beginning of the workout to see what kind of weight I can do, and the results it will produce.

Yeah XTend seems good so far.

this is a must heavy dips at the start are a fantastic chest builder.
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  #16  
Old 10-14-2008, 12:41 PM
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^ yes, and today my brother talked me out of doin them

Monday

Flat Bench

bar @ 20
135 @ 10
185 @ 3
225 @ 2
275 @ 1 (paused rep)
317 @ 1
337 @ 1
357 @ 1
362 @ 1 (miss)

Dips
Bwt @ 25
Bwt @ 25
Bwt @ 25
bwt @ 25

Incline
bar @ 50
bar @ 50


Power Curl (slow and strict form)

95 @ 3
115 @ 3
127 @ 1
137 @ 1


Forearms

wristcurls to fail (front and back) x 4


Standing Flyes (light weight, used angle to obtain upper chest burn/pump)
10, 10, 10


Power Curl
142 @ 1
137 @ 1
137 @ 1
127 @ 3
117 @ 6


Inclined situps (brother threw 10 lb ball to middle, left, and right)
10, 10, 10

Swiss Ball Obliques
10, 10



I confirmed what I thought on bench. Didn't really want to max, but my brother talked me into it. He hadn't done chest in some time, and even though I wanted to deadlift, he talked me out of it. 357 was fairly smooth, and I have no doubts for 360. Worked the biceps and forearms in there since I will be doing heavy deads on Wednesday.
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #17  
Old 10-16-2008, 12:24 PM
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Deadlift:

135 @ 10
225 @ 5
315 @ 2
416 @ 2
441 @ 1
451 @ 1
471 @ 1 (miss)
471 @ 1 (may have hitched)

SL DL:
317 @ 5
317 @ 5

Rack Pulls 4" below knees (sumo style):
225 @ 8
225 @ 10

Bent Over Rows:
185 @ 10
205 @ 8

Pull Ups to sternum (w 25 lb plate)
bwt + 25 @ 8
bwt + 25 @ 6, bwt @ 4

Lat Pull downs on knees (using cable row attachment) ss w/ Incline Rows (25 lb plate in each hand) and Sword Throws (25 lb plate)
@ 25, 10(each side), 10
@ 10, 10, 10
@ 8, 10, 10
*Great superset...the sword throws as I call em really give a good pump in the bottom of the lats and most definitely in the core and obliques

Pull throughs with purple band
@ 10
@ 10
@ 10

Abs
Hanging Leg Raises @ 10, legs straight

Swiss Ball Obliques
30
30
30



My energy was through the roof today. Carbed up, and I suppose the deadlift got my blood going. I performed most of this without rest, and superset style (after the deads of course). Erectors on fire, as well as a good overall pump.
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #18  
Old 10-20-2008, 12:57 PM
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Had a busy and great weekend, will try to remember what I can from Friday and Saturday....


FRIDAY
Incline (rest 90 seconds between sets)
185 @ 10
185 @ 10
185 @ 8

CG Decline
135 @ 10
185 @ 10
245 @ 6


Str8 Bar Curl (90 sec rest)
75 @ 10
95 @ 10
105 @ 10

Diamond Presses ss w/ Skull Crushers
75s @ 10, 80 til fail
""
""

Decided to play a little game with my brother...game was to superset str8 bar curls and dips, until you reached 100 reps. Trick was, you could only do ten reps per exercise and therefore a sort of sprint was involved between stations. My brother did bench dips and just the str8 bar, whereas I did real dips and 100 lbs on the str8 bar (he is just in high school). Well, I let him stay ahead of me until I reached my last 10 reps on dips and then pumped them out to win. Awesome pump and the heart rate was thumpin!!


SATURDAY

7.5 min mile (HIIT style )

Squat to 12" bucket (sit on bucket, explode up, 90 sec rest between sets)
10 x 185 @ 2

Pull throughs w/ purple band
3 x 10

Standing calve raises
3 x fail

Hanging leg raises (sloooooow), V-ups, incline situps, Swiss ball crunches: for abs.....no rest, just destroyed em


That was it. Whole workout was completed with basically no rest.

bwt: 167.5
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #19  
Old 10-21-2008, 12:40 PM
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Wide Grip Pullups
18
16 + 4 spotted reps
12 + 8 spotted reps

Pullups to sternum
10

DB Pullovers ss with DB Rows
10, 12
10, 12
10, 12

Flat Bench
185 @ 20
185 @ 20
185 @ 20


Dips
bwt @ 50



short and sweet today....other fun and important stuff to do
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #20  
Old 10-22-2008, 12:18 PM
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TUESDAY

Military Presses:
155 @ 8
185 @ 6
195 @ 5
205 @ 4
225 @ 2, 205 @ 3, 185 @ 1 (Triple Drop Set)

Hang Cleans ss w/ High Pulls
135 @ 8, 8
155 @ 6, 6

Lateral Raise and Front Raise supersets
20s @ 10
20s @ 10

-some explanation on this exercise
1. Hold DBs at sides, and laterally raise, forming "T"
2. Bring DBS together where they are in front of you like a front raise
3. Bring DBs back so you are back at the "T"
4. Bring back DBs so that you end up w/ DBs at sides


Front Raise w/ 47 lb plate
@ 12
@ 12

(^performed these in between my little superset exercise)


Half Mile Run (HIIT Style)
3:35


Jump Rope
@ 100 x 2


Out....very little, to no rest. My endurance has reached another level, and my heart stays pumpin.
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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