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#2031
08-21-2012, 01:04 AM
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"My son had his 8th birthday. We had a party at his gymnastics warehouse. It was the best birthday party I ever went to. Everyone, kids and adults alike, got to play on the equipment (and NO waivers signed, it was like a flashback to simpler times). I messed around on rings, pummel horse, high bar and floor. I also got to climb a 30 foot rope attached to the ceiling two times. Then we played kickball on the floor. I got a nice workout for an off day!"
Very cool. Putting in solid work. You are a machine. I hear good things abou the knee sleeves. IDK if you do any running or sprinting but I used to do alot and that messed up my knees every since I backed off my knees have never felt better. Also, extra hamstring work seems to help the knees.
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HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727 
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#2032
08-21-2012, 04:18 PM
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The party was definitely awesome, I just wish my wife tried the rope climb. She's pretty strong from doing p90x, but she didn't want rope burns. Needless to say, I let her know she was a wuss.
Thats quite the compliment, especially coming from you! These workouts are also done in 35 minutes, just goes to show you don't have to be a slave to the gym to get in decent shape. No, no running or sprinting, just retared squating that got my knees in trouble. Hopefully, training smarter will allow them to heal up. Definitely hitting the hamstrings regularly with frequent deadlifts, power cleans and inverted glute hams (bridge leg curls). Tuesday - Deadlift Deadlift 311x5, 8 sets ss w/ Front Lever x 1, 8 sets Deadlift 331x3, 3 sets 331x6 ss w/ Leg Extension 50x20, 4 sets Glute Ham BWx10, 3 sets ss w/ Quad Stretching
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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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#2033
08-22-2012, 04:09 PM
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Wednesday - Push Day
* Biceps trashed from Monday's pump work and the power cleans. Thus, chest work supersetted with upper back pump work, i.e. facepulls and band pull aparts Bench Chains 187.5x3 (+5 every 2 sets) 197.5x3, 2 sets 202.5x3 202.5x5 Bench 188.5x6, 4 sets Maltese Cross Work, 4 sets ss w/ Bicep Pump Bench Partials 143.5, 2 sets Speed Bench Chains 143.5x3, 5 sets 143.5x6 Overhead Press - rest pause for a total of 90 seconds 117.5 x 11 + 6 + 5 + 4 = 26
__________________
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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#2034
08-23-2012, 04:58 PM
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Thursday - Deadlift - 3s
Leg Extension 50x40, 20 Deadlift 333x3 (+10 each set) 393x3 311x10 ss w/ Leg Extension - began with 55x12, working up to 70x12 Circuit: 4 times through a) Deadlift 333x3 b) Lat Pump Work - stiff arm lat pulldowns c) Tricep Pump Work - rope pushdowns Glute Ham BWx10, 3 sets ss w/ OH Tricep Extensions
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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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#2035
08-24-2012, 04:10 PM
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Friday - Push Day - Overhead emphasis
* Power clean the weight up for the first reps, after set of 3, I did 2 additional power clean reps * Bicep pump work done in between sets OH Press - 3s 110, 130x3 153.5x3, 158.5x3 163.5x3, 2 sets OH Press - 6s 137.5x6, 4 sets Bench Press Chains - ss w/ Upright Cable Row 156x6, 4 sets OH Press - 9s 112.5x9, 4 sets Bench Press Chains - speed work 145x3, 5 sets ss w/ Power Clean 137.5x3, 5 sets Bench Press Chains - rest pause 145 x 4 + 4 + 3 + 3 + 2
__________________
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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#2036
08-27-2012, 11:56 AM
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Saturday - Deadlift and Back
a1) Deadlift, 313.5x5, 6 sets a2) Front Lever a3) Tricep Pump Work b1) Hang Snatch, 110x5, 6 sets b2) Lat Pulldown c1) Ring Row, BW x 6, 4 sets c2) OH Tricep Pump work
__________________
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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#2037
08-27-2012, 04:10 PM
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Monday - Push Day
Pushup partials Bench 222.5x3 (+5 every 2 sets) 232.5x3, 2 sets 237.5x3 237.5x4 Bench Chains (+50) 157.5x6, 4 sets Ring Dips BW+22.5x6, 4 sets Bench Partials 145, 1 sets Speed Bench Chains 145x3, 6 sets (4 before the overhead press, 2 sets afterward to finish the workout) Overhead Press - rest pause for 90 seconds, I cheated and this took 93 seconds 118.5 x 11 + 6 + 5 + 4 = 26
__________________
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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#2038
08-28-2012, 04:07 PM
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Tuesday - Deadlift and Back
a1) Deadlift, 313.5x5, 8 sets a2) Front Lever a3) Tricep Pump Work b1) Deadlift 333.5x3, 4 sets b2) Ring Row, BW x 6, 4 sets b3) OH Tricep Pump work c) Hang Snatch, 110x5, 5 sets * I am falling in love with the hang snatch. Obviously, it feels awesome for your whole upper back. But as an added bonus, even though I use straps, I use a thumbless grip and my forearms get a decent pump (of course, the preceding deadlift sets helped as well). My forearms are a weakness visually speaking, so any stimulation they get is great.
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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 Last edited by Commander; 08-28-2012 at 04:10 PM.
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#2039
08-29-2012, 04:18 PM
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Wednesday - Push Day - Overhead emphasis
* Power clean the weight up for the first reps, after set of 3, I did 2 additional power clean reps * Bicep pump work done in between sets OH Press - 3s 110, 130x3 155x3, 160x3 165x3, 2 sets OH Press - 6s 138.5x6, 4 sets Bench Press - ss w/ Band External Rotation 190x6, 4 sets OH Press - 9s 113.5x9, 4 sets Bench Press Chains - speed work 146x3, 6 sets ss w/ Power Clean 140x3, 6 sets Bench Press Chains - rest pause 146 x 6 + 4 + 3 + 2 + 2
__________________
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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#2040
08-30-2012, 04:49 PM
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Thursday - Deadlift - 3s
a1) Deadlift, 326x3 (+10 each set) 386x3, 316x10 a2) Front Lever, 7 sets of 1 a3) Tricep Pump Work b1) Deadlift 336x3, 4 sets b2) Ring Row, BWx6, 4 sets b3) Box Jump x 3 c1) Hang Snatch, 112.5x5, 3 sets c2) Lat Pulldown 113x8, 3 sets c3) OH Tricep Extensions pump work
__________________
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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