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  #21  
Old 09-10-2011, 04:56 AM
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9/9/2011 Day off. Caught up on sleep.
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  #22  
Old 09-11-2011, 04:22 AM
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10/9/2011 Shoulders, Triceps, Biceps

Warmup

DB High Incline Shoulder Presses, 30x25, 45x12, 60x14, 70x14, 80x10
supersets - shoulder shrugs, pushups, lateral raises, bicep curls

DB Shoulder Presses, 50x14, 60x12

Tricep Workout, did 10+ sets

Then I did a skull crusher / close grip cambered curls riot bomb. Then..

Old School Extensions, 40x15, 40x15
superset - Skull Crushers
superset - Tricep Presses
superset - Behind the Back Bench Dips
superset - Pushups against Bench

Deep tricep stretching
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  #23  
Old 09-11-2011, 03:44 PM
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After 5 weeks of volume training, going to failure on every set and massive amounts of supersets I'm changing up my routine. I'll be following Layne Norton's Power/Hypertrophy scheme.

Sat - Upper Power
Sun - Lower Power
Mon - Off
Tue - Back/Shoulders Hypertrophy
Wed - Lower Hypertrophy
Thu - Chest/Bi/Triceps Hypertrophy
Fri - Rest

We'll see how this goes I haven't NOT trained to failure in a long time.

Oh and a quick progress update:
9 Aug Weight: 164-165 lbs
11 Sep Weight: 174 lbs

Oh YEAH!
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  #24  
Old 09-11-2011, 03:51 PM
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11/9/2011 - Legs Power

Squats (3 sets 3-5 reps)
45x20 - warmup
95x15 - warmup
135x12 - warmup
225x6
295x6
315x5

Next week I can definitely go heavier.

Hack Squats (2 sets 6-10 reps)
280x10
280x9

Leg Extensions (2 sets 6-10 reps)
250x10
240x10

I went down in weight on accident. I was working in with two other people and I messed up putting the plates back on.

SLDL on a box (3 sets 5-8 reps)
135x10
225x8
275x6

Seated Leg Curls (2 sets 6-10 reps)
125x8
115x9

Hammer Strength Calf Machine, Occluded (5 sets 6-8 reps)
270x8, 30 partial reps
270x8, 30 partial reps
270x8, 30 partial reps, superset - standing (barbell) calf raises, static flexes
270x6, 30 partial reps, superset - standing (barbell) calf raises, static flexes
270x6, 30 partial reps, superset - standing (barbell) calf raises, static flexes

Pretty good workout
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  #25  
Old 09-13-2011, 09:42 AM
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12/9/2011 Rest Day
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  #26  
Old 09-15-2011, 09:38 AM
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13/9/2011 Back, Shoulders Hypertrophy

I had a pretty bad workout. I was trying this new workout where I do not go to failure. I stop about 2 reps before failure & this workout has no supersets. I don't think I did it properly. I felt like I was just warming up for an hour straight. I think I need to change the rest periods or just go a lot heavier.

After training to failure for years this is weird!
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  #27  
Old 09-15-2011, 09:42 AM
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14/9/2011 Legs Hypertrophy

6 sets of 3x275, short rest periods ~1 min

Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps

Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps

Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps

Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps

I only used 135lbs on deadlifts. I'm lowering my weights on deadlifts/squats becuase i think I have bad form when I get into the heavier weights. I need to fix it.

Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps

Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps

Hammer Strength Seated calve raises 180x10 + partials, 180x10 + partials
superset - standing calve raises w/ 95lbs barbell on back

Leg Press Calve Raises, Giant set/Strip Set
Start w/ 5 plates/side go failure and have partner strip them until there are none left.
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  #28  
Old 09-18-2011, 09:27 AM
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I separated my shoulder (AC joint) last night front squating 275 lbs. They believe it is a low grade injury. I currently have dull pain at the AC joint when I walk (arms swing backwards) or I hold things. A minor setback but still frustrating.

I've come to realize that the few times I get injured are always when I am attempting to lift very heavy. I don't think I can do heavy (1RM-like) lifts any more.
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  #29  
Old 09-29-2011, 11:53 PM
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Lightweight baby! How's the training and everything going brotato? I've put on 5-6lbs in the past month.
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  #30  
Old 10-28-2011, 06:40 PM
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Quote:
Originally Posted by JHI View Post
Lightweight baby! How's the training and everything going brotato? I've put on 5-6lbs in the past month.
Training is going well. Haven't been able to get online as easily lately!

Weight: Stuck around 178-180lbs.

Split: Legs, Back, Bi/Tri, Chest, Shoulders, repeat. Calves/Abs every other day.

I'm trying out cissus for the first time on Gabe's recommendation. I've got Primaforce's bulk powder. I'm currently 4 days into it taking 3 grams per day. I have not noticed much change in joint pain yet. More updates coming.

Even though my weight hasn't been going up I'm getting more defined it looks like.
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"When your vision is powerful enough, everything else falls into place: how you live your life, your workouts, what friends you choose to hang out with, how you eat, what you do for fun. Vision is purpose, and when your purpose is clear so are your life choices. Vision creates faith and faith creates willpower. With faith there is no anxiety, no doubt - just absolute confidence." - Arnold Schwarzenegger
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