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  #411  
Old 03-10-2010, 03:42 AM
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Default Mar. 9

Skull Crushers: 75X10, 85X10, 95X10, 100X8

Machine Dips: 160X10, 180X10X2, 200X8

Reverse Pushdowns: 120X10, 130X10, 140X10, 150X10

DB Curls: 30X10, 35X10, 40X10X2

Cable 21's: 100X3

Hanging Leg Raises: BWX10X3

Cable Woodchoppers: 80X10X3

Cable Crunches: 130X10X3

Great arm workout today, it feels like every workout keeps getting better.
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  #412  
Old 03-11-2010, 04:18 AM
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Default Mar. 10

DB Flys: 35X15, 40X12, 45X10

Dips: 30XF, 25XFX3, on each set once failure was reached I did 5 negatives

Smith Machine Bench: 4PX6, 4P+10'sX6, 4P+20'sX4

Incline BB: 145X12, 155X10, 165X8 each set followed by fascia stretching

Donkey Calf Raises: 300XFX6

Chest is hurting right now, I was gassed out by time I got to the Incline, so I did some active recovery with the calf raises to pass some time, and that allowed my chest to recover a little between sets.
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  #413  
Old 03-12-2010, 04:21 AM
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Default Mar. 11

BB Wrist Curls: 90XFX3
ss w/
BTB Wrist Curls: 90XFX3
ss w/
Cliff Hangers: FX3

Hammer Preacher Curls: 30X10, 35X10X3, 40X8

Reverse Smith Machine Calf Raises: 2PX12X6

Decline Alt Situps: 3X10

Reverse Swiss Ball Crunches: 30X10X3

Machine Crunches: 110X10X3

Today orginally was suppose to be a HIT back workout, my lower body is still a little sore from Monday so I postponed it until Saturday where I get more sleep the night before. Today was a good workout, looking forward to tomorrow.
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  #414  
Old 03-13-2010, 05:33 AM
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Default Mar. 12

Military Press: 95X10, 115X10, 135X10, 140X10, 145X10, 150X8

Side Laterals: 15X10, 20X10X3, 25X8X2

Delt Fly Machine: 110X10X2, 120X10X2, 130X8X2

Smith Machine Upright Rows: 2PX10, 35'sX10X5

Good volume today, happy with the weight I was able to put up on the military presses, attempting to mentally prepare myself for tomorrow's HIT back workout.
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  #415  
Old 03-14-2010, 12:22 AM
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Default Mar. 13

Deadlifts: 400X5 PR, 385X5, 365X7
ss w/
Wide Grip Pullups: BWXFX3

Machine Crunches: 20X10X3

Machine Oblique Crunches: 20X10X3

Cardio: 10X20 sec sprints on eliptical

Hit a PR today on deadlifts which felt great, when it was all said and done this one kicked my butt, I'll be doing this in about a month and a half, see if I can't improve on this.
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  #416  
Old 03-15-2010, 02:18 AM
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Average Week 1: 192.7
Average Week 2: 195
Average Week 3: 195.6
Average Week 4: 197.9

Put on some weight this week, strayed from my diet a little during the week, had a steak dinner on Monday night after killing my legs, besides that nothing out of the norm.
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  #417  
Old 03-15-2010, 02:38 AM
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steak dinners are the perfect cure for a hard leg day. keep that weight gain coming. i'm in week 10 of my bulk and im stalling out. gotta send it into another level.
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  #418  
Old 03-15-2010, 04:30 AM
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Quote:
Originally Posted by arian11 View Post
steak dinners are the perfect cure for a hard leg day. keep that weight gain coming. i'm in week 10 of my bulk and im stalling out. gotta send it into another level.
Definitely hit the spot after killing my legs. Right now I feel like I'm in complete control of my weight gain, to the point at the end of the week I can get an average weight and know roughly what my calorie surplus or decifit is, and tweak my intake based upon that, right now it's going along smoothely. If I hit a brick wall in the 200's I'm going to start on creatine monohydrate, but first I want to see how well I can do without supplements.
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  #419  
Old 03-16-2010, 03:49 AM
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Default March. 15

Leg Ext: 225X10, 240X10, 255X10, 270X10, 285X10

Leg Press: 8PX10, 10PX10, 12PX10, 14PX10, 16PX10

Leg Curls: 110X10, 120X10, 130X10, 140X10, 150X10

Smith Machine Squats: 2PX10, 2P+25'sX10, 2P+35'sX10, 4PX10, 4P+25'sX6

Seated Calf Raises: 2PX12X6

I knew my lower back would still have DOMS from deadlifts on Saturday, so my plan of attack was to fatigued the legs and then polish them off with Smith Machine Squats. Overall a great leg workout, next week I will return to normal squats.
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  #420  
Old 03-16-2010, 07:08 PM
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^ nice work man, 16 plates on the leg press...impressive
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