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  #151  
Old 02-10-2010, 03:20 PM
Mfitts52 Mfitts52 is offline
Mfitts52 is getting strong and shredded
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soo I havent posted in a bit but i have been working hard. I hit up legs yesterday


squat
315x5
355x3
385x1(pr i think)

GHR
x7
x7

BB Lunge
155x6 each leg 3 sets

leg extensions

leg curls

seated calv raise 50 reps 3 sets
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  #152  
Old 02-15-2010, 08:26 PM
Mfitts52 Mfitts52 is offline
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Did upper bodytoday it wasnt bad got cut short bc my ride had to go to work

225x5
225x5
225x5
225x4
225x3
This was good for me I wanted to go with 220 but he insisted on 225 and didnt get one set of 5. Good improvement though using 2 plates for working sets

BB Pendlay row
185x10
205x8
215x6 pretty light

Military press
135x5
145x4
150x2 missed the third
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  #153  
Old 04-06-2010, 11:15 PM
Mfitts52 Mfitts52 is offline
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So ive been still lifting, just havent posted. Although ive been doing al ittle more partying than serious lifting, which is changing ha im gonna try to avoid drinking, just rough living with four guys who wanna party all the time. Anyway i was doing a power/hypertrophy split layne was saying he did in a video I watched, I might have mixed it up at some point but eitherway I like the way this is set up I think it will be complentary towards my goals.

Mon-Upper power
Tues-lower power
Weds-off(cardio)
Thurs-Back n Chest
Fri-hams quads n shoulders
Saturday-Bis tris n calves
sunday-off Cardio

So heres yesterdays lift, kinda got short i just bought the droid and i was freaking out towards the end of my work out because I thought i lost it and couldnt find it. Basically only would have done some weighted chins maybe

Bench (no spot)
230x5
230x4 Wouldve gotten with spot just lost rythm
230x5

Pendlay row
255x5 3 sets

Military press
135x5
145x5
145x5

Going to do lower power now, keep in mind im doing a slow cut. So im not pushing around the weight I could, regardless enjoy prob post some pictures, i look kinda ****ty, kinda in between my biggest and leanest right now
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  #154  
Old 04-07-2010, 02:08 AM
Mfitts52 Mfitts52 is offline
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So nice working out tonight, no one was in the gym just me left alone to absolutely raaaaagge. haha I was yelling, grunting doing the layne norton stomp to the squat rack lol it was good, really inspired me to want a home gym some day, I envy you commander.

Anyway
Lower power-
Squat-340x5 3 sets

RDL-365x5 3 sets still going conservative my grip is giving me more trouble then the deads right now, not used to them especially romanian.

Seated calv raise-230x8 6 sets
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  #155  
Old 04-07-2010, 12:18 PM
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Quote:
Originally Posted by Mfitts52 View Post
So nice working out tonight, no one was in the gym just me left alone to absolutely raaaaagge. haha I was yelling, grunting doing the layne norton stomp to the squat rack lol it was good, really inspired me to want a home gym some day, I envy you commander.
Tell the truth, there WERE people in the gym, but you scared them all away with your "Layne Norton stomp", lol.
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  #156  
Old 04-07-2010, 09:06 PM
Mfitts52 Mfitts52 is offline
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well haha, there were people in the cardio room which is seperate from the weight room so i probably did ward them off from the weights haha
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  #157  
Old 04-13-2010, 02:47 AM
Mfitts52 Mfitts52 is offline
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So last weeks lifting went great. Felt strong and I feel like i can already see differences. Like my chest looks more full and striated. Anyway I guess ill try and recap to catch up to where I am.

Thursday-Chest n Back hypertrophy


Incline BB 165x8 ss Lat pulldown 180x12 3 sets

DB bench(not sure if i was absolutely spent from incline but me n my friend were real weak here) 85x5, 70x10 70x10 ss BB row 155x12 3 sets

Tri set
BW dips 20x ss Straight arm pulldowns 70lbs ss Pec dec fly (17) x8-12 reps
3 sets

Friday-Hams quads shoulders hyper

Leg press 600x12 ss Behind the back shoulder press smith mach. 115x12 3 sets-this was too light def need music on hypertrophy days personally makes such a difference on my pace and intensity.

GHRx5 3 sets-looking to do these weighted soon

Leg exts ss leg curls 3 sets 12-15 reps

20 lb dbs lateral raise x12 ss 35 lb db rear delt lats x15 3 sets

took it pretty easy since my friend is just starting to lift with me, didnt wanna throw in too many lunges and front squats on the first leg day.

Saturday-Arms and calves

CGB-185x12 3 sets ss Ez bar curls (slightly leaned foward for strict form) 75x10 3 sets

French press 85x12 ss DB preachers 35x8-10 3 sets

2 sets cross body hammers 40x8

cables Tri exts ss reverse tri pushdowns? ss animal curl drop sets

Just realized I was pretty much a ***** with the weight I used this week as well as the workouts itself could have been better, there were ok but def could have thrown around some more impressive weight. I havent done a true hypertrophy routine in a long while, but next week will be a lot more exciting. Anyway now were back up to pace heres todays lift.


Monday 4/12

Upper power-Lifted too early today thought I would be fine lifting right after awaking and eating a big breakfast bc my friend had to work. But I was hardly awake and felt weak like I had lifted on an empty stomach, bench just sucked. I was looking to hit 240x5x3 sets but that didnt happen...not even close pisssed me off. Then again I guess thats the price you pay on a cut. Oh another side note im roughly 195 lbs and my cal intake is about 2050 for the day after I eat my cottage cheese in a bit.

Bench
240x3
235x3
225x4 Bulllllllshiiiittttttttttttt


Pendlay row
260x5
260x5
260x5

Military
145x5
145x5
145x5


Lower body power tomorrow cant WEIGHT!!!
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  #158  
Old 04-13-2010, 07:48 PM
Mfitts52 Mfitts52 is offline
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So got up real early this morning lifted around 8:30 am because it was the only time my friend had to lift, and for not being much of a morning person it went well. Really hate having a caloric deficit doing well with my squats but i can feel where I am weaker because im not eating enough, I think I would be beasting now with a bulk diet. Anyway heres what happened

Lower Power

Back squat-345x5 3 sets Last rep of last set was horrible lol I put it off forever, got under the bar and just said to myself this is gonna suck, But i got it I think as long as I lift in the pm Ill hit 350x5x3 easily next week.

RDL-only did sets of three I didnt have 5 in me after the squats
375x3 3 sets

Well We were doing standing calf raise on the smith machine, then my friend who is 6"6 has to bring the weight down an extra pin for my to get it shoulder level and he must have not clamped it all the way or something because we had 6 plates and 2 5's on lol and I was going to step under it and all the weight just dropped as i was getting under it, lucky I reacted fast and got out of the way the bar just kinda hit my neck, was pretty scary though, scary enough to make me use the seated calve raise for the day.

Seated calv raise-155x8 8 sets

Decided today that once I cant go any heavier instead of switching the rep scheme I think im just gonna go to front squats instead of back and conventional dead lift vs romanian. And I will prob do deads first.
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  #159  
Old 04-17-2010, 08:45 PM
Mfitts52 Mfitts52 is offline
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Thurs back n chest hyper

Bench 205x10 ss db deathrow 90x12. Sets
Incline db press 70x6 ss incline fly 30x12 3 sets
Ngp ss seated row 3 sets
Dip bb ss lat bw excercise two sets failure



Friday legs hyper

Front squat 225x8 ss ghrx5 3 sets
Db lunge 40x20 3 sets
Leg ext ss leg curl
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  #160  
Old 04-18-2010, 03:10 AM
Mfitts52 Mfitts52 is offline
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Gym closed a little earlier than i thought tonight so I just did some bi's and tri's in the basement no calves

db concentration curls 40x6-8 ss db french press 40x25-30 3 sets

cgbp 185x10 ss cross body hammerrs 40x12 3 sets

DB kick backs ss 21's 2 sets
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