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  #501  
Old 09-13-2010, 12:57 PM
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9/10: Off
~3200 calories…little low on my protein

9/11: Upper Hypertrophy (Back/Shoulders)

BB Rows
185# x10
205# x10
215# x10
225# x10
*used more of an upright form this time to see how that worked…I like the other way I have been doing it better

Rack Chins
Bwt x 15 x 4

Arnold Press
50s x12

DB Shoulder Press
50s x30 x 2

Machine Lateral Raise + Rear Delt Flyes
70# x10 + 105# x10
80# x10 + 120# x10
90# x10 + 135# x10
100# x10 + 150# x10
*very nice superset…immense pump

Cable Row (cambered pro style lat bar)
140# x15
200# x12
220# x12

Pullups + HS Iso Lat Row (1-arm)
Bwt x 10 + 70#/70# x10
Bwt x10 + 95#/95# x 10
Bwt x4 + 120#/120# x10
*forearms parallel grip

Low Cable Cross Delt Raises
60# x15
80# x12
100# x10


Hammer Strength Lat Front Pulldown (1-Arm)
60#/60# x12
70#/70# x12
80#/80# x12
100#/100# x12
*used slow tempo and made sure to get good peak contraction

Reverse Curls
40#,50#,60#,70#,80# x 10
*good form, elbows tight



9/12: Lower Hypertrophy

Icarian (face out)
90# x8
180# x8
230# x8
280# x8
*slow tempo, flexed quads hard at peak

Seated Leg Press Machine (1-Leg)
135# x10/10
215# x10/10
255# x10/10
295# x10/10
335# x10/10

Leg Extension
135# x12
150# x12
165# x12
180# x12
195# x8
*very slow tempo and immense pump

1-Leg Prone Leg curls
40#/40# x10
50#/50# x10
60#/60# x8

Standing Leg Curls
25#/25# x12x3
*non stop sets

AbDuctor
90# x15
100# x15
120# x15

Adductor
20# x10
30# x10x2

Angled Calf Raises
100# x20x2
120# x20x2
140# x20x2
160# x20x2
180#x20x2
*bottom platform

ABench Machine
15# x50
20# x50
25# x30

*Backed off intensity a little today b/c my back and knees felt banged up. I also was keeping in mind that I have a heavy leg day Tuesday. Nonetheless, I think this was a good workout, and I got some nice pumps.
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  #502  
Old 09-14-2010, 12:13 PM
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9/13: Upper Power (Week 8)

254.5/573.75/80.25--->4035

Incline Bench Press
235# x5
245# x5
255#x5
275# x5
315# x4 PR
*only had a lift out for last set, which was 1 rep off of my all time best at this weight

Barbell Rows
110s x5 (used DBs for this set while waiting)
225# x5
235# x5
245# x5
265# x5
285# x3
*used straps and an unhderhand grip....while the ROM is shorter, it is pretty evident to me that it stimulates my lats way more than a conventional overhand grip...just seems to make them pop a lot more

Military Press (Smith Machine)
215# x5
225# x5
235# x5
240# x4 PR
245# x3

Wide Grip Lat Pull Downs
180# x5
200# x5
220# x5
240# x5
260# x5 PR

JM Presses (on Smith Machine)
225# x6 PR
225# x3 / 185# x3
185# x6 / 135# x6

DB Curls
40s x8
50s x6
25s x10

Machine Curls
2x 20 "pump/burn sets"
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  #503  
Old 09-14-2010, 12:35 PM
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Excellent job with all the PRs, it seems the bulk is working nicely.
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  #504  
Old 09-15-2010, 12:25 PM
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Quote:
Originally Posted by Commander View Post
Excellent job with all the PRs, it seems the bulk is working nicely.
Thanks Commander. I am finally hitting my groove and loving every minute of it!


Lower Power (Week 8)

267.5/520.5/93.5--->3993.5

Front Squat
225# x5
235# x5
245# x5
275# x5 PR
*had more in tank on last set…opted not to go higher and save knees since they have been a little tender

Icarian (face in)
450# x5
520# x5
600# x5 PR

Leg Press (Wide)
180# x10
270# x10
470# x10
560# x10
650# x10

Prone Leg Curls
100# x8
110# x6
120# x5
130# x5
140# x5
170# x5 PR

Life Fitness Seated Leg Press Machine Calf Raises
135# x20
215# x20
235# x20
275# x15
295# x12
315# x12
315# x12/255# x5/195# x6/135# x12/75# x14
*really like how this machine can be used to hit calves...will be using more in the future

Leg Extensions
135# x12
150# x12
165# x12
180# x12
*slow controlled tempo

Barbell Wrist Curls
45# x20
65# x20
85# x20, x33
*held bar out in front, curled inward with good squeeze, and then as quickly and hard as possible curled backward for a reverse wrist curl….very nice pump


Today I finally felt like I am starting to move some grown man weight. Hopefully I can continue to progress on my legs like I have been.
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http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #505  
Old 09-17-2010, 12:57 PM
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9/16/2010: Upper Hypertrophy (Chest/Tris/Bis/Forearms)

273/459/81.5--->3661.5

DB Flat Bench
110s x 13
110s x 10
110s x 5 / 50s x12
*very slow tempo, nice stretch at bottom…rest between sets was under a minute….very nice pec activation

Hammer Strength Incline Press
90# x12
140# x8
190# x8
190# x8/140# x8/90# x5
*slow tempo, squeeze at peak…felt nice in pecs, but sometimes delts began to take over some…1 min rest periods

Weighted Dip
Bwt + 90# x20
Bwt + 90# x14
Bwt + 90# x 3 slow/neg reps + bwt x14
Bwt x20x2
*very short rest periods….good pump in chest….striations popping in entire upper body

BB Curl + DB Diamond Press
55# x10 + 85#x10
65# x10 + 85# x10
75# x10 + 85# x10
85# x10
95# x10 + 40# x25
*slow tempo on curls…constant tension, and elbows tucked tight….good squeeze….last set used lighter weight on diamonds to get stricter form and better ROM

Cable Rope Splay Extensions + Incline (chest supported) DB Hammer Curls
32.5# x 12 + 20s x10
32.5# x20 + 25s x10
45# x10 + 25s x10
*focused on feeling the weight in my triceps for good stimulation…as for curls, these were new to me and allowed for great isolation…nice pump

Lying Cable Tricep Extension + DB Preacher Curl
45# x20x2 + 30sx20
50# x20 + 35s x20
*the triceps exercise performed where cable rows are except lie on back and use cambered bar…..these really hit the back of my arm which is hard for me to get…DB preacher curls were performed one set hammer grip and as soon as completed both arms regular grip…total 20 reps, 1 set….nice pump

Forearms
*DB wrist curls...all angles and variations for a good 15 or more minutes…excellent pump

DB Pinwheel Curls + Incline Pushups
20sx10x3 + bwtx30x3
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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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  #506  
Old 09-20-2010, 12:57 PM
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9/17: Lower Hypertrophy

260/500/85--->3805

Front Squat + Wide Stance Squats + Close Stance Squats
185# x7/x7/x7 x 3 sets
*wow…I am not sure if it is for the fact I haven’t done significant back squats in ages, but the back pumps I got from this were unreal…it literally affected my entire workout b/c I had originally planned for a very high volume day but I was unable to do so! Note to self, wear a belt next time, lol. Nonetheless, my legs were torched!

Leg Press (Wide)
200# x50 x4
200# x100
*very nice pump

Prone Leg Curls
3 sets

Adductor
3 sets

Abductor
3 sets


9/18: Upper Hypertrophy (Back/Shoulder/Bi)

Rack Chins
Bwt x 20x2
Bwt x15-20 x 3 sets
Bwt x9

DB Shoulder Press
50s x25 x 4

T-Bar Rows
100# x20
200# x10

Later Raise Machine + Rear Delt Flyes
80# x12 + 120# x12
120# x12 + 135# x12
140# x12 + 150# x12
160# x8 + 160# x8

Cable Rows
100# x12
140# x15
180# x10
*close grip attachment

Close Grip Lat Pull down
120# x10x3
*very slow tempo…contracted lats hard

Hammer Bar Curl
35#, 55#, 75# x10
95# x10/75# x5/55# x5/35# x8

1-Arm HS preacher curl
35# x12/12 x 2
35# x12/12 x2 (close grip)

DB Incline Curl (Chest supported)
20s x10x3

*Not to be a cliché lifter, but I have realized my arms are a weakness of mine, and will begin to focus more on them. Point blank, you just don’t see bodybuilders with mediocre arms. My shoulders overpower mine as is, and while they aren’t too bad at a little over 17 ¼”, that is simply not big enough. My forearms need to come up a long way as well. Consequently, I will be doing a lot more bicep/forearm/tricep work when I can work it in; b/c the only way I can bring them up is to hammer them.
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http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #507  
Old 09-21-2010, 12:45 PM
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*Forgot to add to 9/18 workout a calve routine I started.

Angled Calf Raise
140# x20 RP x55
*Picked a weight I could get 20 reps with great form....squeeze at peak, and stretch at bottom. Rest paused for 5 seconds and repped out as many as possible. Did this until I reached 75 total reps. Needless to say my calves were locking up and cramping. Extreme pain!

9/20: Upper Power (Week 9)

290/ 468/ 81.5--->3765.5
*didn't get as many CHO as I anticipated


Incline Bench
250# x5
265# x5
280# x5
320# x3 + 1 very slight forced/assisted rep
*most weight I have ever even attempted on incline

BB Rows
215# x5
225# x5
235# x5
245# x5
265# x5 PR
*no straps today

Floor Press
275# x5 (all paused)
315# x5 (all paused)
325# x5
335# x5
350# x4 PR (held last rep at peak for 5 sec)
*never went this high on FPs, hence the PR...decided to do these in place of military presses, b/c incline and/or bench for that matter stimulates my anterior deltoids enough as it is, and my shoulders are ahead of my chest

Weighted Chins
bwt + 45# x5x2
bwt+ 25#
*kind of shocked...I died quickly on these, and was pretty weak...probably had something to do with those heavy rows

Wide Grip Lat Pull Downs
200# x5
240# x5
*no straps

DB PJR Pullovers
60# x20
80# x15
100# x12/50# x10
*I think I have found the exercise that is gonna push my guns into growth! I always have a hard time stimulating the long and medial head of the triceps. I was skeptical of these, but due to the intense stretch it places the long head in, the heavy poundages that can be used really hit those fibers....INSANE pump

DB Preacher Curl + Lying Tricep Pushdown
40s x12 x3 + 40# x10x3
*two sets hammer grip on curls...rotated wrist a little differently and got insane pump in forearm as well as long head of bicep...the lying tricep pushdowns were performed slow with a hard squeeze at peak....these also nail the long and medial head


Behind Back BB Wrist Curls
45# x20x5

DB Inside Wrist Curls
5s x20x5

DB Reverse Wrist Curls
5s x20x5

DB Wrist Curls
5s x20x5

DB Wrist Rotation
5s x20x5

*500 total reps for the most brutal, painful experience I have ever had with my forearms. All in all took about 15 minutes. I literally had to have my girlfriend drive home because I couldn't grip anything. These sets were performed with little to no rest, and used the rest pause method. The pump and vascularity I achieved was like never before. I got the basis of this idea from a guy in the gym who has 15.5" inch forearms. He mainly just uses lighter dumbbells and high reps.
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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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  #508  
Old 09-21-2010, 04:56 PM
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makes sense on the forearms, as we are always using them, higher reps is almost a must in order to stimulate them more than we normally do...good works man, also, what is a DB PJR pullover?
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  #509  
Old 09-22-2010, 07:06 PM
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Quote:
Originally Posted by bigbear6708 View Post
makes sense on the forearms, as we are always using them, higher reps is almost a must in order to stimulate them more than we normally do...good works man, also, what is a DB PJR pullover?
Here's a pretty good representation of a PJR pullover. Honestly I have seen them before but was skeptical.

http://www.youtube.com/watch?v=-8AKsPe_6QM



9/21: Lower Power

293.75/528.5/84---> 4045

Front Squats
225# x5
235# x5
245# x5
280# x5 PR
*honestly had no faith in myself after first two sets..they felt extremely heavy and my rhythm just seemed to be off...the last set felt great, except for the fact my biceps literally locked up to the point I thought I may tear them on reps 4 and 5

Icarian Squat (face in)
450# x5
540# x5
630# x5 PR

DB Lunges
30s x8/8
35s x8/8
40s x8/8

1-Leg Machine Leg Press
155# x12/12
195# x10/10
255# x6/6
*moved seat really close to platform....reps were controlled and very deep

Prone Leg Curl
100# x8
110# x6
120# x5
130# x5
175# x5 PR

Leg Extensions + Ab Machine + Reverse Hyper Extensions
165# x12 + 60# x50 + bwtx12
180# x12 + 60# x50 + bwtx12
195# x12 + 60# x50 + bwtx12

Angled Calf Raise
160/140# x75
*75 rep rest pause method

Standing Calf Raises
bwt x25x4sets
*very good squeeze at peak and stretch at bottom

*Got a nice sinus infection setting in. Good thing Wednesday is my rest day.
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I know the bench press is so cliche, but:

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  #510  
Old 09-22-2010, 07:19 PM
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PJR is a great exercise, I refer to them as rolling DB extensions, really stretches/hits the long head.
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