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  #41  
Old 12-19-2008, 01:16 PM
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nice work bro, keep going strong
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  #42  
Old 12-22-2008, 01:03 PM
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Quote:
nice work bro, keep going strong

appreciate it man
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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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  #43  
Old 12-22-2008, 01:06 PM
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Leg Extension
15, 20, 25


Squats: shoulder width, heels elevated on 5 lb plates

12, 10
205, 225


-didn't do my last set of 8....knee started hurting fairly bad, never felt like it before....i think the elevated heels put extra tension on my knees....i was also going super low


SL Deadlift

15, 12, 10, 8, 6


Seated calf raises

DDS x 2 : 190, 145, 100
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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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  #44  
Old 12-23-2008, 01:20 PM
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Our gym is moving to a new location, so I realized today and tomorrow are the only days I will be working out this week, and that I won't be working out until Wednesday next week since I will be at a college bowl game. I changed stuff up a little to accomodate this:

Flat Bench:

275 @ 5
315 @ 3
335 @ 2
315 @ 2, 295 @ 2, 275 @ 1, 225 @ 6

Incline Flys (really slow, deep) w/ Incline Pushups
25s + 25
25s + 25

Flat Flys
30s

Dips
bwt + 100 @ 12
bwt @ 30


Cable Xovers
@ 10
@ 10
@ 10


WG Bent Over Rows
135 @ 10
135 @ 10
185 @ 8

WG Pullups
12


Lat Pulls to back and front
@ 10
@ 10


Tricep Press Down
@ 20
@ 10
@ 10, 8, 6


Tricep kickback w/ 25lb plate
@ 10




More volume than lately today, felt really strong considering I haven't been going heavy.



bwt in gym clothes: 184
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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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  #45  
Old 01-05-2009, 01:31 PM
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been really slack over the past two weeks....even though it is no excuse, i blame it on the holidays....my diet has been a joke, and i haven't been to the gym but a few times...time to get serious and cram food, slam weights
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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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  #46  
Old 01-06-2009, 08:04 PM
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Flat Bench

12 @ 225
8 @ 240
6 @ 245
6 @ 250

-partials and static hold on first and last set....inner chest felt like it was going to explode
-changing my rep speed (tempo) and rest time has really shocked my pecs! no longer trying to keep my ego up with the powerlifters in my gym, but grow grow grow


Incline Cable Flys @ 30 degrees

12, 10, 8 + 30 sec FASCIA and 30 sec flex after each set

-immense pump!!!

Decline Barbell
225 @ 6
235 @ 8
215 @ 10
275 @ 2

-should have done more on last set, but had underestimated w8


Did biceps and forearms for 30 minutes....no set workout just blasted em


Machine flat

225 @ 8
235 @ 8
245 @ 6


-SPENT!
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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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  #47  
Old 01-06-2009, 08:11 PM
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figured i should also include macros/diet in here so i can keep track of what is working....(no part order)


shake
oatmeal
pb honey on wheat
boiled eggs
can of spinach
subway 6" meatball marinara
yogurt
jerky
sardines
whole milk
kashi bar
xtend all day

not too too strict so far, my main goal is to add mass....i can cut fat very very easily....as my diets have worked in the past, i will dial it in as i progress

~3700/300+/~150/~250+
Cal Carb Fat Pro
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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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  #48  
Old 01-08-2009, 01:17 PM
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knee was very sore, so i lightened up a bit and fought through the pain...maintained perfect form

SQUAT
6 @ 275
6 @ 275
8 @ 255

-went very low, parallel or lower...3 min rest in between sets

LEG EXTENSIONS

DDS x 3

-1 sec up, 1 sec peak contraction, 2 sec to lower....quads on fiah!

Standing Calf Raises

1. 10, 30 sec partials
2. same as set 1 plus 30 sec stretch of lower portion of exercise
3, 4, 5, 6: followed same format as sets 1-2

-I have never in my life felt pain like this!

Reverse Calf Raises
3 sets: rep til immense pump, 30 sec partials
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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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  #49  
Old 01-08-2009, 02:28 PM
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calf routine sounds brutal....hows the DOMS?
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #50  
Old 01-08-2009, 04:14 PM
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yeah, my calves are pathetic, so i am usin the routine on here, which is intense....

DOMS already settin in....i usually don't get them til later....this is gonna be baaaaaaad
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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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