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  #31  
Old 05-25-2013, 08:50 PM
MorThanAConqeror MorThanAConqeror is offline
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unexpected beach trip for monday through wednesday so i changed my workouts up a bit.
arms
barbell curls:3x10
tricep extensions:4x12
incline dumbbell curls 3x12
skull crushers 3x4 supersetted with dumbell skull crushers 3x8
cable curls supersetted with over head tricep extensions 3xfailure
single arm tricep extensions supersetted with single arm hammer curls
__________________
"No, in all these things we are more than conquerors through him who loved us." Romans 8:37

"I believe in christianity as I believe that the sun has risen: not only because I see it, but because by it I see everything else." C.S. Lewis
"Never compare this Book with other books. This Book is from heaven. It does not contain the Word of God; it is the Word of God. It is supernatural in origin, eternal in duration and value, infinite in scope and Divine in authorship. Read it through! Pray it in! Write it down." Smith Wigglesworth
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  #32  
Old 06-12-2013, 02:48 PM
MorThanAConqeror MorThanAConqeror is offline
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Been busy with school and work so I have not had time to do too much working out or posting. Its interesting how my body is satisfied with complacency but I am not.
Here are my last two workouts
Legs
Squats 4x10,10,8,8
dumbbell press 4x10,10,8,8
front barbbell raise/bent arm side delt raise 3x8/6
lying side delt raise 4x10
delt circles 3x8(each way)
leg extensions/hamstring curl 4x10/10
dumbbell shrugs 3x8
upright row/rdl 3x8/8
bench machine shrugs 2x8


pull day
pull ups 3x8
cable row 3x8
hammer fist pull ups cable 3x8
dumbbell row 3x8
db preacher curl 4x8
reverse grip curl/hammer rope curl 3xfailure
reverse peck deck 4x15
25lb plate holds 3xfailure
behind back wrist curl 3x8
db bench wrist curl 3x8
__________________
"No, in all these things we are more than conquerors through him who loved us." Romans 8:37

"I believe in christianity as I believe that the sun has risen: not only because I see it, but because by it I see everything else." C.S. Lewis
"Never compare this Book with other books. This Book is from heaven. It does not contain the Word of God; it is the Word of God. It is supernatural in origin, eternal in duration and value, infinite in scope and Divine in authorship. Read it through! Pray it in! Write it down." Smith Wigglesworth
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  #33  
Old 06-13-2013, 03:23 AM
MorThanAConqeror MorThanAConqeror is offline
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came up with the idea(a least within my own mind) of focusing on building good habits while training. Recently ive been focusing on breathing and peak contraction with every rep.
push day
Bench 4x8
incline db bench 4x8
dips 3x8
cable fly 3x15
close grip bench 3x8
cable tri extension 4x10
single arm extension 2xfailure
__________________
"No, in all these things we are more than conquerors through him who loved us." Romans 8:37

"I believe in christianity as I believe that the sun has risen: not only because I see it, but because by it I see everything else." C.S. Lewis
"Never compare this Book with other books. This Book is from heaven. It does not contain the Word of God; it is the Word of God. It is supernatural in origin, eternal in duration and value, infinite in scope and Divine in authorship. Read it through! Pray it in! Write it down." Smith Wigglesworth
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  #34  
Old 07-08-2013, 10:01 PM
MorThanAConqeror MorThanAConqeror is offline
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Meal 1:
1 whole egg 1 white- 88/4/0/10
50g sweet potato-48/0/11/1
1/4 cup oatmeal- 75/1.5/14/2
cup greek yogurt-130/0/9/22
Total:341/5.5/34/35

Meal 2:

spinach salad- 155/14/5.5/4.5
1 scoop protein-113/0/1/27
Total:268/14/6.5/31.5

Meal 3:
12 Almonds-72/7/3/3
4oz salmon- 232/13/0/23

Total:305/20/3/26

Meal 4:
1 cup oatmeal- 300/6/56/8
60g sweet potato-56/0/13/1
3oz Ground Beef- 139/5/0/22

Total:495/11/69/31

during workout:
2 scoop protein-226/2/2/54
1 scoop carb 160/0/40/0
total:386/2/42/54


Meal 5:
4oz turkey- 116/0/4/20
1/2 cup oatmeal 150/3/28/4
120 g sweet tate 112/0/26/2
Total:378/3/58/26

Meal 6:
1/2 cup cottage cheese- 90/3/3/5
1/2 tbs flaxseed oil-60/7/0/0
4ox turkey- 116/0/4/20
Total:266/10/7/25
__________________
"No, in all these things we are more than conquerors through him who loved us." Romans 8:37

"I believe in christianity as I believe that the sun has risen: not only because I see it, but because by it I see everything else." C.S. Lewis
"Never compare this Book with other books. This Book is from heaven. It does not contain the Word of God; it is the Word of God. It is supernatural in origin, eternal in duration and value, infinite in scope and Divine in authorship. Read it through! Pray it in! Write it down." Smith Wigglesworth
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  #35  
Old 08-03-2013, 02:42 AM
MorThanAConqeror MorThanAConqeror is offline
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Having some trouble keeping up with posting. Ive been working out full body 3 days a week and will do so until i stop gaining strength then I am going to start layne norton's phat training. I will post exact workouts and weights soon so I can have something to look back on.
__________________
"No, in all these things we are more than conquerors through him who loved us." Romans 8:37

"I believe in christianity as I believe that the sun has risen: not only because I see it, but because by it I see everything else." C.S. Lewis
"Never compare this Book with other books. This Book is from heaven. It does not contain the Word of God; it is the Word of God. It is supernatural in origin, eternal in duration and value, infinite in scope and Divine in authorship. Read it through! Pray it in! Write it down." Smith Wigglesworth
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  #36  
Old 08-16-2013, 02:46 AM
MorThanAConqeror MorThanAConqeror is offline
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upper power
Starting layne norton's phat training program. I may modify it slightly and add some supersets as time progresses.

weighted pullups 3x20lb, 4x30lb, 3x30lb
Bent over row 6x155lb, 4x175lb
Rack chin 6x10lb, 7x25lb
lying delt raise 6x20lb, 6x20lb, 6x20lb
barbell incline bench 6x195, 2x215
flat dumbbell press 6x75, 7x85
dips 7x20, 8x30
front barbell press 6x25, 3x30
barbell curl 5x20, 5x20, 3x25
skull crushers 6x65, 5x75, 4x85
__________________
"No, in all these things we are more than conquerors through him who loved us." Romans 8:37

"I believe in christianity as I believe that the sun has risen: not only because I see it, but because by it I see everything else." C.S. Lewis
"Never compare this Book with other books. This Book is from heaven. It does not contain the Word of God; it is the Word of God. It is supernatural in origin, eternal in duration and value, infinite in scope and Divine in authorship. Read it through! Pray it in! Write it down." Smith Wigglesworth
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  #37  
Old 08-16-2013, 04:00 PM
rickck48's Avatar
rickck48 rickck48 is offline
rickck48 is tryin harder!
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Join Date: Mar 2004
Location: Alabama
Posts: 937
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Quote:
Originally Posted by MorThanAConqeror View Post
upper power
Starting layne norton's phat training program. I may modify it slightly and add some supersets as time progresses.

weighted pullups 3x20lb, 4x30lb, 3x30lb
Bent over row 6x155lb, 4x175lb
Rack chin 6x10lb, 7x25lb
lying delt raise 6x20lb, 6x20lb, 6x20lb
barbell incline bench 6x195, 2x215
flat dumbbell press 6x75, 7x85
dips 7x20, 8x30
front barbell press 6x25, 3x30
barbell curl 5x20, 5x20, 3x25
skull crushers 6x65, 5x75, 4x85

Hey More, it is an honor to see your schedule. I get to see the hard work you put into it. Stay Blessed.
__________________
rickck48-Life is one final lift to Perfection!
John 15:5 I am the vine, ye are the branches; He that abideth in me, and I in him, the same bringeth forth much fruit; for with out me ye can do nothing.

Goal: NOT there Yet, But haven't quit either!

RANGERS LEAD THE WAY!
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  #38  
Old 08-16-2013, 07:46 PM
MorThanAConqeror MorThanAConqeror is offline
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Quote:
Originally Posted by rickck48 View Post
Hey More, it is an honor to see your schedule. I get to see the hard work you put into it. Stay Blessed.
I appreciate it Rick! Ive been trying to get the mentality of consistency rules over most variables. I can become compulsive with finding the perfect diet and training routine but i am relying on my common sense/gathered knowledge as of now. Gonna put in the hard work and reach my goals.
My name is cliff by the way.
__________________
"No, in all these things we are more than conquerors through him who loved us." Romans 8:37

"I believe in christianity as I believe that the sun has risen: not only because I see it, but because by it I see everything else." C.S. Lewis
"Never compare this Book with other books. This Book is from heaven. It does not contain the Word of God; it is the Word of God. It is supernatural in origin, eternal in duration and value, infinite in scope and Divine in authorship. Read it through! Pray it in! Write it down." Smith Wigglesworth
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  #39  
Old 08-18-2013, 02:27 AM
MorThanAConqeror MorThanAConqeror is offline
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lower body power

I do 1-3 warming up sets going in to all of my workouts. i know I just started but im excited about this program and how i can manipulate some variables as time progresses.

Squats 4x225lb, 2x275lb, 2x300lb
hack squats 6x240lb, 4x280lb
stiff leg deads 6x145, 6x195
single leg extension 8x80, 6x100
glute ham raise 8x25, 8x50
standing calf machine 8x40, 8x40
donkey calf 10x250, 10x250, failurex180
__________________
"No, in all these things we are more than conquerors through him who loved us." Romans 8:37

"I believe in christianity as I believe that the sun has risen: not only because I see it, but because by it I see everything else." C.S. Lewis
"Never compare this Book with other books. This Book is from heaven. It does not contain the Word of God; it is the Word of God. It is supernatural in origin, eternal in duration and value, infinite in scope and Divine in authorship. Read it through! Pray it in! Write it down." Smith Wigglesworth
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  #40  
Old 08-18-2013, 09:25 PM
MorThanAConqeror MorThanAConqeror is offline
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Hyper trophy back and shoulders(traps)

pullups 6sets of 3 reps explosive(bodyweight)
rackchins 10xBW, 10xBW, 8xBW
cable row 12x120, 10x120, 8x120
machine pull down 8x80, 70x12
upright overhand row 15x95, 15x95, dropsetx115
hammer grip pull down 15x130, dropsetx140
dumbbelll press 12x40, 12x40, 12x40
upright row 12x45, 12x45
cable face pulls 12x70, 12x70, 12x70
side cable raise 15x20, 12x20, failurex15
reverse fly 8x15, failurex15
__________________
"No, in all these things we are more than conquerors through him who loved us." Romans 8:37

"I believe in christianity as I believe that the sun has risen: not only because I see it, but because by it I see everything else." C.S. Lewis
"Never compare this Book with other books. This Book is from heaven. It does not contain the Word of God; it is the Word of God. It is supernatural in origin, eternal in duration and value, infinite in scope and Divine in authorship. Read it through! Pray it in! Write it down." Smith Wigglesworth
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