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  #111  
Old 04-10-2009, 12:31 AM
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Default Apr. 9

BB Shrugs (4XFailure, followed drop set of 1 min of partial reps): 275/185X4,

Seated Alternating DB Shrugs: 65X12, 70X12, 75X12

ss w/

Overhead BB Shrugs 3XFailure: 100

Cable Shrugs 3XFailure: 210, 210, 210

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Cable Upright Rows 3XFailure: 110, 120, 130

Plate Abduction: 10X30X2

Bent over cable laterals: 20X12, 30X10, 35X8

Seated DB Cleans: 35X12, 40X10, 45X8, 50X6

Face Pulls: 90X12, 100X10, 110X8

1-Arm Lying Rear Delt Raise: 5X12, 10X8

Cable Crunches w/ Rope: 100X15X2

ss w/

Hanging Knee Raises: BWX15X2

Will be feeling this one tommorrow, could already feel it in my neck and traps later in the day.
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  #112  
Old 04-11-2009, 03:29 AM
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Default Apr. 10

Incline DB Curls: 25X12, 30X12, 35X12, 40X12

ss w/

Overhead Cable Extension: 110X12, 120X12, 130X12, 140X12

EZ Bar Curls: 65X12, 75X12, 80X12, 85X12

ss w/

Overhead DB Extensions: 20X12, 25X12, 25X12, 30X12

Preacher Curls: 75X12, 80X12, 75X12, 75X12

ss w/

Reverse Grip Pushdowns: 130X12, 140X12, 150X12, 160X12

Cable Hammer Curls w/ rope: 60X12, 70X12, 75X12, 80X12

ss w/

Rope Pushdowns: 60X12, 70X12, 75X12, 80X12

Reverse Donkey Calve Raises: 3X15

Cardio: 5 min warmup, 20X20 sec sprints, 5 min cool down, 30min total

Glad this week is over, work has worn me out, ready for the weekend, trying not to let the eating get out of control, lets just hope nobody brings any cookies.
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  #113  
Old 04-12-2009, 03:50 AM
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Default Apr. 11

Widegrip Pullup: BWX15, 5X15, 10X10, 10X8, 5X8

T-Bar Rows: 2PX15, 3PX15, 3PX15,4PX10, 4PX10

BB Rows: 135X15, 135X15, 145X12, 145X12, 150X10

Chinups: BWX12X5

Deadlifts: 365X6 PR, 335X6, 315X6

Hanging Knee Raises: BWX15X2

Rope Crunches: 110X15X2

Cable Woodchoppers: 70X15X2

20 mins of moderate intensity cardio on eliptical

Felt great after this back workout, despite everything that was going on around me in the gym. Saturday mornings are becoming unbearable at my gym, sorry I must vent. Today I saw Lat Pulldowns that consisted of the bar being pulled all the way down to the pelvic bone, saw too many elderly people jerking the lat bar behind their necks. Then some dude leaves his 7-8 son unattended while he messes around w/ equipment, this guy would walk to the other side of the gym and not even care where his son was! I spent the majority of the time as a spectator of the king of bad form who would bounce the weight off his sternum during bench press, and managed to incorporate a full body movement on DB front raises and DB curls. I wouldn't say I was annoyed as much as I feel concerned for their safety. Anyhow, like I said great workout, feeling strong, back feels great working towards that ultimate goal of having wings.
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  #114  
Old 04-13-2009, 02:57 AM
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Default Apr. 12

Cardio:

5 min warmup
20 mins of HIIT
20 mins of moderate intensity cardio

Forced myself into some cardio tonight, I strayed from my diet today, needed to burn some of those calories.
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  #115  
Old 04-13-2009, 01:24 PM
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Default

The intensity you maintained on this back workout was phenomenal, honestly, to be knocking out 5 sets of 12 chin-ups on your 4th back exercise is just awesome....and then hitting PR's on deadlift....right on bro.
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  #116  
Old 04-13-2009, 11:46 PM
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Quote:
Originally Posted by Commander View Post
The intensity you maintained on this back workout was phenomenal, honestly, to be knocking out 5 sets of 12 chin-ups on your 4th back exercise is just awesome....and then hitting PR's on deadlift....right on bro.
Thanks... been in the zone lately, I workout hard and pray even harder, the Lord definitely helped me through that workout.
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  #117  
Old 04-14-2009, 03:26 AM
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Default Apr. 13

Closegrip Bench: 135X12, 145X12, 155X12, 165X12

ss w/

Widegrip BB Curl: 75X12, 80X12, 85X12, 90X12

Cable Pushdowns: 130X12, 140X12, 150X12, 160X12

ss w/

EZ Bar Preachers: 75X12, 80X12, 80X12, 85X12

Reverse Grip Bench: 115X12, 125X12, 125X12, 125X12

ss w/

Incline DB Curls: 30X12, 30X12, 30X12, 30X12

Overhead Cable Extensions: 90X12, 100X12, 110X12, 120X12

ss w/

Reverse Cable Curls: 90X12, 100X12, 110X12, 120X12

Arms were drained after this one, but definitely getting stronger. This week is going to be switched up because I'll be out of town come Wednesday, so most likely I'll hit up quads, hams, and abs tomorrow, delts, traps and calves on Wednesday. Then in California I'll do the rest w/ my brother in law.
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  #118  
Old 04-15-2009, 02:36 AM
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Default Apr. 14

Squats: 205X15, 225X10, 225X10, 225X8, 225X6

Leg Press: 8PX15, 10PX10, 12PX10, 14PX8, 14PX6

Hack Squat: 4PX12X5

Leg Extensions: 150X12X5

Leg Curls: 80X12, 90X12, 100X12, 110X12, 120X12

Reverse Woodchoppers: Medicine ball X15X3

Exercise Ball Medicine Ball Toss: 3X15

Reverse Crunches: 3X15

My left knee was hurting today, I injured it during my tryout w/ WWE, sometimes when the weather is bad I feel it. BTW yesterday great weather, today snow. The weather in this town is crazy. Anyhow I went light on squats and really focused on form today. Nonetheless I still wobbled out of the gym afterwards.
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  #119  
Old 04-16-2009, 03:59 AM
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Default Apr. 15

Up and Down Shrugs: 25-95, 25-85, 25-95
(Basically how this works I did 25X25, 35X20, 45X15, 55X10, and so on in 10 lb increments until I failed @ 2 reps, then I descended back down through each weight taking it to failure)

DB Press: 55X8, 60X8, 65X8, 70X6

ss w/

DB Upright Rows: 35X12, 35X12, 40X10, 40X10

Push Presses: 115X9, 120X9, 135X6

DB Circles: 10XFailureX3

ss w/

L-Laterals: 20XFailure, 20XFailure, 20XFailure

Machine Press: 110X12, 60X8 (dbl neg), 60X8 (dbl neg)

1-Arm Cross Cable Laterals w/ Kneeling Lateral Raises w/ Front Raises:
15XFailure, 20XFailure

Good workout, been a busy day. My daughter turned 3 today which is crazy, time really flys. Spent a portion of the day on the road driving to California where I'll be spending the remainder of the week. Hopefully get some good workouts in down here.
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  #120  
Old 04-18-2009, 04:45 AM
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Default Apr. 17

Bench: 205X10, 205X10, 185X12, 185X10

DB Flys: 30X10, 35X10, 40X10, 45X10, 55X8

Pause Press DB Incline: 40X10, 50X10, 60X8

http://www.abcbodybuilding.com/8%20w...calves%201.pdf Week 7

14 mins of moderate intensity cardio on eliptical

Big heat difference in California than in Nevada, it was snowing when I left Reno, and its in the mid 80's here, I didn't feel as strong or energetic, probably because my body has yet to become accustomed to the heat. Chest got a great stretch tonight so I was satisfied, calves once again burned out, one more week on this program.
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