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  #21  
Old 12-16-2009, 05:35 PM
tmkeehn tmkeehn is offline
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Rest day today. Spent about half an hour doing poses to work on form and mind to muscle connection! Also hopefully it'll help my chest recover - it feels shredded!
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Bench: PR 295
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  #22  
Old 12-16-2009, 05:55 PM
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GodsGladiator GodsGladiator is offline
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Quote:
Originally Posted by tmkeehn View Post
Tricep cable extensions:100x10, 120x8, 140x8, 140x8, 150x6, 160x4
was curious if these cable extensions were pulldowns with the rope?
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  #23  
Old 12-16-2009, 06:16 PM
tmkeehn tmkeehn is offline
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Quote:
Originally Posted by GodsGladiator View Post
was curious if these cable extensions were pulldowns with the rope?
Yeah, I feel it the best with the rope.
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Bench: PR 295
Deadlift:PR 405
Squat: PR 375
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  #24  
Old 12-17-2009, 01:28 PM
tmkeehn tmkeehn is offline
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Good day today. Really felt the bump in my biceps and forearms.

Bent Rows- 100x10, 135x10, 175x5F, 155x7, 135x10,
Behind the neck Pulldown- 100x10, 140x10, 150x6, 160x5F, 160x5F
Pullovers(Just to stretch)- 40x12x2
Incline Curls- 25x12, 30x8, 35x5F
Preacher Curls- 60x10, 70x6, 50x12
Alternating Curls- 40x6, 30x8, 25x10
Reverse Curls-50x8, 60x8, 70x4N
Behind the back Wrist Curls- 50x10, 60x8, 70x6

When finished I went to the bicep curl machine and did strip sets until I couldn't do 20lbs with both hands LOL. Some girl came over and started doing her abductors on the machine next to mine and was looking at me like I was crazy because I couldn't curl 20lbs.
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5'8, 180lbs- Back to the grind.
Bench: PR 295
Deadlift:PR 405
Squat: PR 375
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  #25  
Old 12-17-2009, 07:54 PM
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GodsGladiator GodsGladiator is offline
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Quote:
Originally Posted by tmkeehn View Post
Yeah, I feel it the best with the rope.
try this sometime, im an adict at this excersice, its my fav tri excersice...you will feel the burn....

http://www.youtube.com/watch?v=d1uXfR0a_bE
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  #26  
Old 12-17-2009, 09:05 PM
tmkeehn tmkeehn is offline
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Quote:
Originally Posted by GodsGladiator View Post
try this sometime, im an adict at this excersice, its my fav tri excersice...you will feel the burn....

http://www.youtube.com/watch?v=d1uXfR0a_bE
I've seen this done a lot but never really done it, will check it out on Saturday which is my next scheduled chest/shoulder/tri day...Its my pure mass day where I stick with mainly dips for triceps but will add it in at the end and see how it goes.
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5'8, 180lbs- Back to the grind.
Bench: PR 295
Deadlift:PR 405
Squat: PR 375
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  #27  
Old 12-19-2009, 01:31 AM
tmkeehn tmkeehn is offline
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Leg day...had a limited amt of time so hit it hard and heavy
Squats- 225x5 275x3, 315x2, 225x7, 225x5
Seated Calf Raises - 2platesx10, 3x8, 4x5
Leg Extensions- 90lbsx25, 90x20, 90x15
Standing Calf Raises- 210x10, 225x8, 240x5, 255x6
Burpee Pullups - 10! Trying to jump after all those quads stuff...can you say killer?!? Could barely stand!
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5'8, 180lbs- Back to the grind.
Bench: PR 295
Deadlift:PR 405
Squat: PR 375
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  #28  
Old 12-19-2009, 07:16 PM
tmkeehn tmkeehn is offline
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Off today, did some poses for half an hour or so. Will be off tomorrow as well, got a long day. Then they gym is only open for Mon-Thurs so will most likely go every day its open, then off until Mon-Tues when i start my new cycle...Cliffhanger!

On a side note, my weight has fluxuated between 190-200. Seemed like it went to 200, then in a matter of 3 days dropped to 190. Most likely a combo of clean diet and getting back into the workout regimen. Eating about 3.2k calories a day - all clean no cheats. I can definitely tell in the mirror my fat content is considerably lower. I expect to drop a few more lbs, but not much since I'm eating like its a slight bulk.
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5'8, 180lbs- Back to the grind.
Bench: PR 295
Deadlift:PR 405
Squat: PR 375

Last edited by tmkeehn; 12-19-2009 at 07:29 PM.
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  #29  
Old 12-21-2009, 01:15 PM
tmkeehn tmkeehn is offline
tmkeehn is climbing that mountain
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Decline Bench - 205x6, 205x3, 195x5, 185x8
Incline Bench - 155x8, 145x7, 135x10
Both SS with 10reps of 25's flys
Up and down the rack Shoulder Presses and Shrugs
Standing Laterals - 15x10, 15x10, 20x7
Dips - BW, 3 sets to failure
1 hand tricep extension to failure (The one linked earlier) after every set of dips. Could definitely feel it and it only took like 40lbs

Felt great today. Tore it up on the bench press, needed a 5min break before I did shoulders but was pumped up. Presses were a bit light, but I'm guessing that's because I went heavier and higher reps on incline bench.
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5'8, 180lbs- Back to the grind.
Bench: PR 295
Deadlift:PR 405
Squat: PR 375
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  #30  
Old 12-22-2009, 01:16 PM
tmkeehn tmkeehn is offline
tmkeehn is climbing that mountain
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Chest is on fire from yesterday. Worked it hard! Gonna have to do some stretches all day to try to keep it and shoulders loose.

Wide grip pullups - 3 sets to failure
Close grip pullups - 3 sets to failure
Seated Rows- 100x10, 120x10, 130x8, 140x6, 140x6
Concentration Curls- 25x12, 30x8
Barbell Curls- 70x5, 60x7, 50x9
Alternating Hammer Curls- 35x6, 30x8, 25x9
Behind the back Wrist Curls- 50lbs x20x2

Good workout today, did a few more sets than normal since taking some extra days off (Thurs-Sun). Feel it a lot in my forearms...hopefuly this is helpng my grip somewhat.
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5'8, 180lbs- Back to the grind.
Bench: PR 295
Deadlift:PR 405
Squat: PR 375
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