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  #511  
Old 09-24-2010, 12:39 PM
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Quote:
Originally Posted by Commander View Post
PJR is a great exercise, I refer to them as rolling DB extensions, really stretches/hits the long head.
Yes they hit them pretty good, better for me than about anything else I have found. I suppose the angle and the heavy loads that can be used attribute to that. My lateral head really pops, but the long/medial head, while coming along, still needs to be meatier to add girth to my arm.


9/24: Upper Hypertrophy

262/529/86---> 3938

DB Flat Bench
100s x12
110s x12
125s x12
140s x11 PR
*never went this high on DBs, and had more in me….expended a lot of energy hoisting these things up without a spotter….reps were very quality and deep

HS Incline Press
180# x12
270# x12
270# x6/180# x3
*felt delts start to take over on the last drop set, so stopped

Floor Press
225# x20
x12
x11

PJR Pullovers + DB Preacher Curl
70# x12 + 40s x12/12
100# x12 + 40s x12/12
70# x10 + 40s x12/12
70# x10 + 45s x10/10
*first two sets of curls hammer grip….last two conventional

Rope Splay + Incline Hammer Grip DB Curls (chest supported)
30# x12 x2 + 25s x10x2
40# x12 + 25s x10
*tricep extensions performed with very slow rep tempo, and elbows tucked very close to sides…flexed hard at contraction

Machine Tricep Overhead Extension + Life Fitness Machine Curl
140# x20 + 40# x10
200# x12 + 50# x10
250# x10 + 70# x10
290# x10 (entire stack) + 90# x10

Pec Dec + DB Pinwheels
180# x12, 210#x12, 255#x12 (entire stack) + 25sx10x3


*Pretty sick today with head cold/sinuses/etc, so rested more than usual for a hypertrophy day on the DB Bench. After those, got in my groove and proceeded like normal. Left the gym hackin and whatnot, but with an insane pump and vascularity.
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  #512  
Old 09-27-2010, 01:43 PM
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9/24: Lower Hypertrophy

253.75/500/87.5---> 3802.5

Leg Press
90# x50
180# x50
270# x50
360# x50
450# x100 x 2 sets
*last sets used hands on knees to keep constant tension and keep from failure

1-Leg Prone Leg Curl
50#/50# x10
70#/70# x8

Standing Leg Curl
25#/25# x12
50#/50# x12

Leg Extension (1-Leg)
35#/35# x12
65#/65# x12
80#/80# x12
95#/95# x10
150# x20 (both legs)

1-Leg Machine Leg Press
155# x20
255# x12

Machine Leg Press Calf Raises
Close/Reg Stance
155# x50
175# x50
195# x50
215# x25 Rest Pause x25
Wide Stance
215# x50 /195# x50
175# x50/155# x50

Adductor
70#,80#,90#m100# x25

Abductor
40#, 50#, 60# x15

*Every day it isn’t possible to go balls to the wall. This was one of those days...mainly considering I was still getting over sickness, and all in all I just felt rundown. I kept a good pace, good form, and got a very good workout. I didn’t slack by no means, still breathing heavy and pouring sweat as usual, just not my usual balls out approach.


9/25: Upper Hypertrophy (Back/Shoulders/Bis/Forearms)

W8d Wide Grip Pullups
Bwt + 25# x12
Bwt + 45# x12
Bwt x12

Rack Chins (wide)
Bwt x20
x17 x 2 sets

DB Shoulder Press
55s x25
80s x15

DB Rows
85s x12
100s x12
110s x12

Machine Lateral Raise + Rear Delt Flyes
120# x12 + 135# x12
140# x12 + 150# x12
150# x12 + 165# x12 PR
*I always do these as a superset, and this was my best total to date

Dual Pulley Cable Rows
70# x12 x 2
100# x12 x 2
140# x12 x2
200# x12 (Overhand grip)
*first six sets alternated overhand grip and parallel grip

(1-Arm) HS MTS Front Pulldown
60#/60# x12
100#/100# x12
300# x4 (both arms, lol wanted to try entire stack)

Straight Barbell Curl
75# x12
85# x12
95# x12
105# x12
125# x6
*perfect reps, elbows tucked…didn’t sway back…very nice squeeze

Single Arm HS Preacher Curl
25#/25# x12
35#/35# x12
45#/45# x12 (some assisted reps)
45# x20 (close grip both hands…burnout)

500 Rep Forearm Routine
*need to up weight next time...this time was much too easy...I'll admit, I had been in gym for a while by now, and the mind muscle connection wasn't 100% due to my boys, NC STATE, dominating on the football field on the tvs in the gym
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http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #513  
Old 09-28-2010, 12:20 PM
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9/27: Upper Power (Week 10)

310/573.25/86.75 ---> 4313.75

Incline
245# x5
265# x5
285# x5
315# x4 + 1 spotted
*right side failed or prob good for 5

BB Rows
225# x5
235# x5
245# x5
255# x5

Floor Press
285# x5
325# x5
335# x5
345# x5
355# x4 PR

WG LPD
200# x5
210# x5
220# x5
230# x5
240# x5
260# x3
*last set could technically count 4 reps but not quite w/o cheating the weight to finish

DB PJR Pullovers
80# x10
90# x10
100# x10
100# x8/60# x4

Straight Barbell Curl
85# x5
105# x5
125# x5
145# x5
*last set used a little English/cheat curl form to get all 5


*Still feeling effects of sickness. Seemed to fatigue a lot quicker, and didn’t have that pop today. Even though numbers were hit and consistent, still just felt off.
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http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #514  
Old 09-29-2010, 12:20 PM
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9/28: Lower Power (Week 10)

309.25/572.5/80.4 ---> 4250.6

Front Squat
215# x5
225# x5
240# x5
255# x5
285# x5 PR
*each rep was DEEP…took slightly longer rest periods and widened stance just a little…had more in tank on last set

Icarian (face-in)
470# x5
560# x5
650# x5 PR

DB Lunges
40s x10 x3
*long stride to target hammies

Machine 1-Leg Press
155# x12/12
195# x12/12
235# x12/12
275# x8/8

Prone Leg Curl
120# x5
140# x5
160# x5
180# x5 PR

Leg Extension
165# x12

Machine Leg Press Calf Raises (75 Rep, Rest Pause Method)
215# x20 Rest Pause to 75

*Good workout yesterday, but thankfully today is my day off. I literally feel like I got my a$$ whooped. Knees sore, lower back sore, and my left abductor is nagging me. I am always wore out after leg day, and it carries over until the next day. Time to recover!
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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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  #515  
Old 10-01-2010, 12:29 PM
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10/1: Upper Hypertrophy (Chest/Arms)

307.25/483.5/94---> 4009

DB Bench
75s x12 x 2
75s x9
*3012 tempo….immense stretch and pain in inner chest….very nice pump...haven't felt stimulation in chest like this in years

Incline DB Flys
25s x 10 x3
*not much stimulation here, delt seemed to overpower

HS Incline Press
90# x12
180# x12x3

Decline CGBP
185# x12
185# x10
185# x5 RP x 2
135# x20
*3012 tempo….very nice pump in triceps

BB Curl + Tricep Rope Splays
65# x12 + 30# x12
65# x12 + 40# x12
85# x12 + 40# x12
105# x12 + 40# x12
*took different approach on curls….squeezed the bar as hard as I could throughout movement…definitely recruited more fibers and consequently huge pump in biceps….maintained perfect form and reps were slow and controlled with very hard contraction at peak

DB PJRs + Incline DB Curls
70# x12 + 25s x12 (hammer grip)
80# x12 + 25s x8 (reg grip)
90# x10 + 25sx12 (hammer)
90# x6 + 25s x8 (reg)
*realy used mind muscle connection on curls, and biceps were screaming….even at this light of a weight…very slow controlled reps with hard squeeze…arms were about numb

HS Preacher Curls (Single Arm, hammer grip)
25# x12/12
35# x12/12
45# x12/12

Tricep OH Extension Machine (1 arm)
40# x50/50

BHB BB Wrist Curls
65# x RP to 100

BB Wrist Curls
65# x RP to 100

Reverse DB Wrist Curls
10s x50

Pec Dec
290# x20


*Today's focus was to shorten rest periods and toy with tempos. I focused more on the mind muscle connection to really target areas today. I cannot remember when the last time I experienced pain in my arms the way I did this workout.
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  #516  
Old 10-02-2010, 04:21 AM
arian11 arian11 is offline
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How long do your workouts take on average? Looking good. The FSU vs NC State game looks to be a very important game, can't wait!
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  #517  
Old 10-04-2010, 12:33 PM
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Quote:
Originally Posted by arian11 View Post
How long do your workouts take on average? Looking good. The FSU vs NC State game looks to be a very important game, can't wait!
Here lately on average about 90 minutes tops. I am usually done with the bulk of it by an hour, or a little over. To take my last workout for example, the hour mark was probably around the time I was starting or finishing preacher curls. The rest was "extra" as I have been doing some high volume here of late.

And yes, the FSU/NC State game will be important. FSU looks good. I cannot believe we blew that game Saturday. When the Noles and Wolfpack meet up, it will be on a Thursday night, which is always primetime tv!


10/1: Lower Hypertrophy (Hamstring/Core focus)
320.75/536/91 ---> 4246

DB Peterson Step Ups
30s x10 x2
*didn't really feel/like these

SLDL
45# x10
95# x10
145# x10

Leg Extensions (1-Leg)
40#/40# x12
65#/65# x12x2

Seated Leg Curl
20#/20# x10
30#/30# x10
40#/40# x8

Standing Leg Curl
50#/50# x12 x3

Hanging Leg Raise
bwt x10 x3

Reverse Hyper Extensions
bwt x 10x2

Weighted Oblique Crunch
10#/10# x10
15#/15# x20
20#/20# x20

Seated Calf Raises
45# x 100 (Rest Pause method)
*extremely strict at peak and bottom....good squeeze/stretch

Adductor
20-50# x25

Abductor
40#-70# x25

*Light day with perfect form and reps. Little to no rest periods. Gave CNS and joints a break.


10/2 (Back)

Rows
155#x10 /135#x8/115#x9/95#x5
x10/x7/x9/x5
x7/x6/x6/x7
*these performed slow tempo, strict form....hold weight at peak and squeeze shoulder blades together....if I couldn't hold squeeze, would strip weight

Hammer Strength Hi Row Pulldowns
140# x12
190# x12
240# x12
330# x12
*slow controlled reps...constant tension

Rear Delt Flys + Machine Pullovers
135# x10 + 180# x10
90# x12 + 200# x10
90# x12 + 120# x12
*lowered weight on rdf to really focus on rear delts....didn't like pullover machine, couldn't find groove

Wide Grip Lat Pulldown
140# x12
160# x12
180#x8 / 100#x10
*pro lat bar

Dual Cable Rows + Str8 Arm Pushdowns
140# x12 + 40# x10
140# x12 + 25# x20

Incline DB Lateral Raises
15s x12 x3
*no rest between sets

Close Grip Pullups
bwt x5
*was very unusually fatigued at this point, and decided to just call it a day
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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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  #518  
Old 10-05-2010, 12:07 PM
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10/4: Upper Power (Week 11)

302/ 515/ 100.5 ---> 4172.5

Bench
315# x5
335# x5
365# x3
405# x1 PAUSED
425# x1 PAUSED PR
*today I was just going to gauge how my pec tendon felt, and stop whenever I felt uncomfortable….as I progressed there was little strain…I could have went higher than 425, but I opted not to since I started to feel it a little….on each rep I was very controlled on the eccentric portion, and tried to keep elbows close to my side

Rows
225# x3
245# x3
265# x3
285# x3 PR

Military Press (Smith Machine)
225# x3
245# x3
275# x3
300# x1

Weighted Chins
Bwt + 45# x3
Bwt + 70# x3
Bwt + 80# x3

JM Press (Smith Machine)
185# x8
185# x10
185# x12 /135# x16
*constant tension with emphasis on squeeze on first set…toyed with angles of wrists to find what nailed that long head the best

BB Curl
95# x5
105# x5
130# x5
150# x4
*last set just didn’t have energy to finish 5th rep….literally sweating buckets and drained

*Decided it was past due to lower volume on power days and to make them real power days. I think I’ll do this for 6 weeks and see what happens.
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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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  #519  
Old 10-05-2010, 12:20 PM
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Some pictures since I never post any (I rarely take them, but I am gonna try to stop that). If I had known my girlfriend was taking them, I woulda made sure to strike a pose and have a pump! I was just getting started.

She didn't even get a pic of me hittin the big weight...smh.



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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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  #520  
Old 10-06-2010, 12:14 PM
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10/5: Lower Power

282.5/574/88 ---> 4218

Front Squat
225#3 x3
245# x3
265# x3
300# x3 PR
*think I had at least one, maybe two more in me....pretty happy with the weight on FS

Icarian
500# x3
590# x3
630# x3
*plan was to hit 700 for 3, but the machine was loaded to the max...I suppose I'll have to tote some 100# plates over next time

1-Leg Leg Press
90#/90# x8
180#/180#x10
270#/270#x10
360#/360# x5

Prone Leg Curl
120# x5
140# x5
160# x5
190# x5 PR (entire stack)

1-Leg Leg Extension
70#/70# x12x2
90#/90# x12x2
165#/165# x12x2

Seated Calf Raise
70# x100 (Rest Pause Method)
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