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Old 11-27-2006, 08:12 PM   #26
ROB550
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11-27-06 Chest /shoulders/triceps

little sore from Friday and sat workout-but..................
AM
Cybex arc trainer run -30 mins
hanging leg raises-3 sets of 25
natulis ab crunch-150x25, 140x25, 120x25, 120x40
calfs-4 set of 2oish burn out each set

PM
incline dumbell presses
45'sx20
60'sx15
75'sx15
90'sx15
105'sx15
120'sx12 couldnt get 15-RP x5

hammer selectorized shoulder press mach
80x12
100x12
120x10
130x8
150(stack)x9, x5, x4ish failed

close grip incline presses smith mach-more like a incline JM press
135x8
185x8
225x8
245x8, x4ish no more triceps giving

pec deck flies
80x15
120x12
180x8, drop sets 140x8, 100x10

side lateral dumbell raise
35'sx15
40'sx12
50'sx6ish drop set 40'sx8, 35'sx12

cable(seated row mach) tricep kickbacks
50 x tricep almost came off the bone
30x10
40x10ish
50x8

low cable cross over
50-15 x3 sets

front cable lateral raises
40x10 2 sets

tricep pushdowns
100-10x3 sets

cybex arch trner run 20 mins
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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Old 11-28-2006, 03:54 AM   #27
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workouts looking good - how long you planning to train before a cruise?
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Old 11-28-2006, 07:09 AM   #28
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cruising

JT Real soon- Im feeling a little sore lately. The thing is Im not training as heavy as I used(last 10 yrs) to for the last 5-6 months. not doing my old powerlifting routine(heavy rack work,bands, partials, boards and bench shirt singles and triples) so Im feeling pretty good-no injuries which is strange for me. Usually my shoulder and elbows are fried. Right now the joints feel great just muscle soreness

doing a rep pause set with 365 is a lot easier on the joints then 500 for 4 sets of 3 in a bench shirt

Since Im doing good and have been going with no real injury other then a sore elbow for the last few months I think the 2 weeks of Christmas I will train each body part twice but very light weights 2 exercises for 4 set of 15, just get a pump and let the joints heal up-if i watch my diet(drinking) thatll be a good time to cruise!
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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Old 11-30-2006, 12:11 PM   #29
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Legs/ back/ bicep marathon in St. Louis

working in St. Louis the last 2 days-no training or Cardio Tues-just an 18 hour flying /work day

legs
nautlis leg curl
70x15
90x15
100x10
120x8, x8, x6 failed this got heavy!
80x12

nautlis leg press mach-I liker this thing
100x20
200x15
300x12
400x12
500x8
600x10, x8, 5 used the hands on the last RP of 5
400x20

Flex hack squats
135x10
185x10
225x8
275x8
315x8
185x15

leg ext
80x15
100x15
110x15
120x15

back
bent barbell rows-mid grip
135-12x2 sets
185x10
225x8
245-8x3 sets

behind neck pulldowns-wide grip
120x15
150x10
180x10, x8, x6ish

hammer iso low row-count weight as if OLy bar
225x10
275x10
315x8
365x8, x8, x4ish

hammer iso hi row-pulldown
225x10
315x10
365x8ish, x6

hammer wide pulldown
295x10, x8, x5ish

nautlis shrug thing mach
225x15
315x15

DIEING out!

biceps
barbell curls
45x12
95x10
115x10
135x8, x6, x4

spider curls
65-10x3 sets

hammer curls
45'sx8
60'sx8
70'sx6, x5

abs-nautlis crunches 3 sets of 25 weight??
calfs-4 sets failure toes in/out weight??

20 min cybex arch trner run

Fly home tomorrow before the ice storm
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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Last edited by ROB550; 11-30-2006 at 12:15 PM.
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Old 12-01-2006, 06:00 PM   #30
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12-1-06 Partial sumo deads and shrugs

am
cybex arch trner run 40 mins
abs
hanging leg raises
25x3 sets
pulldown crunches
100x15x3
nautilus ab crunch
150x25
130x25
110x25

calfs
standing calf raises
200x10-calf cramped like a little bitch-stopped quick!
regrouped 150x25 sore
180xfailure around 25 in/out each
200x25 til it hurt in/out each

afternoon
Partial sumo deadlifts

135x20
135x10
225x10
275x8
315x8
365x5
405x5
225x15



shrugs
315-12x3 sets

hyper extensions
15x3 sets
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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Last edited by ROB550; 12-02-2006 at 07:32 PM.
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Old 12-02-2006, 01:15 PM   #31
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12-2-06 Chest/shoulders/tri's

chain benching-supersettered with dumb side laterals
SL-20'sx20
bench barx20 stretch out

SL-25'sx15
Bch 95x20 stretch out again

SL-25'sx15
Bch 135x15

SL-30'sx10
Bch-185x10

SL-30'sx10
Bch-225x10

SL-35'sx10
Bch-225/40lbs chains x8

SL-45'sx8ish failed out
Bch-225/80lbs chains x8

SL-35'sx8
Bch-225/120lbs chains x8 rough set

SL-25'sx10
Bch-245/120lbs chains x7, x5

Bch-225/120lbs chains x8, x3
Bch-185/80lbs chains x16 failure

smith mach seat front shoulder presses
135x10
185x8
225x8
275x6-couldnt rest pause this weight would have got 1 second round
245x7, x4
185x14 failed out

close grip bench
225x12
275x8
315x4 dead!!!!!
245x8, x4 and buired

incline dumbell flies
50'sx12
65'sx8 no more

cable tricep extensions V-handle
80x15
120x12
150(stack)x12
150(stack)x10

pushdowns
100x12x3 sets

low cable cross overs
50-15x3 sets

abs
hammer crunches
50-25x4 sets


PM
30 min eliptical run at home

inversion table crunches 3 sets of 25
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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Last edited by ROB550; 12-02-2006 at 10:16 PM.
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Old 12-03-2006, 05:26 PM   #32
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12-3-06 Back and Biceps

little strappped form time so went real heavy and real fast
Included a little smith bent row video for viewing enjoyment!!!

Smith shrugs
135x20
225x20
275x15
315x15
405x15
495x12, x8 started doing calf work
315x15

smith underhand bent over rows
135x15
195x12
195x10
235x8
285x8
got stupid and did a RP see the vid!:faint:
325x6, x4ish
225x15

http://www.youtube.com/watch?v=Dh7XQZlhEow


smith hi pulls
135x10
185x8
205x5ish heavy
185x6

behind neck pulldowns
150x12
175x12
200x11, x7, x4ish

chest supported rows inner grip
90x15
135x12
155x12, x8, x5

rear delts dumb lying on incline
40's-10x4

biceps
e-z bar curls

75x12
95x12
115x12
125x10, x8

alt dumbell curls
35'sx8
45'sx8
55'sx8

ab leg raises
25x3 sets
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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Last edited by ROB550; 12-03-2006 at 07:41 PM.
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Old 12-03-2006, 06:10 PM   #33
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Is that Salt N Peppa you are listening to???? Hardcore! lol
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Old 12-03-2006, 06:13 PM   #34
ROB550
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oh yeah

nothing like a little club 80's to get the blood flowing
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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Old 12-04-2006, 10:23 AM   #35
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12-4-06 legs

AM legs

Did an edit my freakin lower back is sore as shit from yesterdays Bent rows!!

lying leg curls
80x20
100x15
120x15
140x15
160x12
180x11, x8ish, 5ish
100x20

hack/V-sqaut mach
80x20
100x15
120x15
140x15
180x15 tough ass set
220x12 couldnt get 15
240x10, x6
All I ever see are women use this thing-I know why-its too dam painful for a man!
120x20 actual felt easier then first set of 15

stand hammer iso leg curl
40x20
60x12
80x12, x8, x8ish

leg extensions
80x15
100x15
120x15
150x15, x10, 6ish done the V-sq thing killed me

nautilis ab crunches 130-25x3 sets

NOW for a cybex arch trner run
@ resist of 70 and an incline of 10 like lunges
for 25 minutes

Yes , I cant walk
OFF to Atlanta for 2 days
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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Last edited by ROB550; 12-04-2006 at 11:00 AM.
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Old 12-05-2006, 10:35 PM   #36
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12-5-06 Chest/shoulders/triceps

Well ate kind of shitty today-i think ive been over dieting. Carbs have been low for the last 4 days-tonight after a kind of hi fat day i pumped up great tonight actually looked a little freakee


count the hammer equip as if bar weight-easy that way
Chest
hammer iso chest press

135x20
225x8
275x8
315x5
this thing puts my chest if a freakin bind quit here before i pull a pec

incline barbell press-med grip
135x15
185x10
225x8
275x8
315x4-need a spot on the 5th
245x8
185x15 burn out set

hammer iso shoulder press
135x12
225x8
315x8
365x5ish starting half reps on 3rd-too heavy
275x8
225x10

smith mach flat bench press-close grip
135x15
225x10
275x8
295x6, x5, 4 which was a max effort

flat dumbell flies
50's-12x3 sets

cybex shoulder press mach
110x12
150x8
190(stack)x6ish heavy, drop 150x6ish

hammer mts tricep extension mach
40x15
50x12
60x10
40x12

cable cross overs
50x15
60x12
60x12

side lateral dumbell raises
40'sx12
45'sx12
50'sx8ish

hammer dip mach
225-10x3 sets

precor run 20 mins

hammer crunch mach

50x50, x35, x25
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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Last edited by ROB550; 12-05-2006 at 11:10 PM.
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Old 12-05-2006, 11:05 PM   #37
ROB550
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Hey Red Skull this Sat...........

Since you enjoyed my music selection on the bent rows, this Sat I'm thinking of getting fired up????? (we'll see) and try a smith mach seated front press with 315 for some reps. Its been a while since ive handle that much on shoulders, But!!

I got 275 last week for 6 after heavy ass chain flat benching, so Sat Im going to hit shoulders first AND PICK A SPECIAL MUSIC SELECTION JUST FOR YOU!
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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Old 12-07-2006, 11:46 PM   #38
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12-6 12-7 Part Sm sumos/back/biceps

12-6-06 30 min precor run last nite and some abs on the pulldown

12-7-06tonight
had 2 long work days flew home in the am. Kind of tired but i ate about 30lbs of Sushi for lunch today-felt good and bloated tonight

3 peppered tuna sashmi's-about 24 pieces of tuna
2 volcano rolls-these weighed about 3lbs a piece

back
Shrugs
135x20
225x20
315x20
365x15, x10
405x10, x10

Partial smith Sumo deadlifts
135x15
185x8
225x8
315x8
405x6-felt easy
**got fired up watching all these heavy daeds on here!!**
505x6-did a vid so i had to do it!

http://www.youtube.com/watch?v=Ruib4yk-V-c

415x12

http://www.youtube.com/watch?v=cRGVkHooOw0

(one way to get fired up-video the heavy shit, you have to do it then or break your back trying)

oh, yes i did dance a little jig after that one!

chest supported rows-wide grip
45x15
90x12
135x10
155x8, x8 felt a little pull or cramp in my lat/shoulder STOPPED

behind neck pulldown
150x12
175x12
200x9, x8 felt the lat a little not bad but didnt push these anymore

assit rev grip pullups
failure(12-15) x3 sets

front pulldowns wide grip
175x15

hammer curls
45'sx12
55'sx8
75'sx6, x5

preacher curl mach
50x12
60x10
70x8ish, 7ish failed

late and done!
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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Last edited by ROB550; 12-07-2006 at 11:54 PM.
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Old 12-08-2006, 05:48 PM   #39
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legs 12-8-06

AM
cybex arc trainer 30 mins

standing calfs
160x25-toes in/out
200x20 so dam pull cramp still there
200x2 in/out
220-failure x20ish

nautilus ab crunch
140x25
130x25
120x25
100x40 or so

lying leg curls
80x20
100x15
120x15
140x15
160x10 x8 x7fail

lower back is sore from the deads last night-real sore

PM
Smith mach squats

135x12 cant do these they kill my shoulders and neck-plus my lower back is sore and tight as shit-so i got creative

turned into the rack with a piece of 1.5" ply wood under my heels
**kind of a squat thrust**
135x20-much better
185x12
225-15x4 sets
185-12x3 sets
These felt great no stress on my back all thighs

my home shitty nautilus leg extension attactment
25x20
75x15
90x15 x10 x8ish

hyper ext
no weight x15x 3 sets
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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Last edited by ROB550; 12-08-2006 at 06:03 PM.
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Old 12-08-2006, 08:02 PM   #40
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hey rob...moving a little weight there aren't ya? good job man ...nice numbers. hope you have a good weekend.
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Old 12-08-2006, 08:04 PM   #41
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it felt good last night but...........

but...............i doubt ill be deadlifting next week-my screwed back is sore today
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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Old 12-08-2006, 08:19 PM   #42
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well.... i know thats a bummer ...but ur makin a wise decision i think.
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Old 12-09-2006, 04:34 PM   #43
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well, went with some heavy ass smith seated front presses today and did well. my best on these was 365x3 about 6 yrs ago weighing around 308. today i got a RP set of 325x5x3 weighing around 265 so getting back up there!
I was very happy with this-shoulders will be sore for a while but no injury

This should qualify for a SKIP intense set of the month!

warmup

Triset
side lateral raises/stand dumbell presses/hammer curls

15x3 sets each of the above with 25lb dumbells

smith mach seated front press
105x20
145x15
195x8
235x8
285x5
**325x5 RP x3**

http://www.youtube.com/watch?v=TbzzaH5v6Oc

took about a 5 minute break
235x9 RP x4ish failure

http://www.youtube.com/watch?v=bQbldAZxtN0

reverse band flat bench-med grip
Green bands from top-around 80lbs off at chest
225x15
275x15
315x15
365x10
405x7, RP x4 this 4th rep was a bitch thought i wasnt going to make it
Shoulders are shot!!!!!
315x15 dieing out

smith mach close grip decline
235x8
285x8
325x8

side lateral raises
35's-10x3 sets shoulders hurting

flat flys
45'sx12
55'sx12, RP x8


dips

bodyweight 10x2 sets 8 last set

tricep push downs
green band bar suspended

12x3 sets


now i think ill break from anything heavy for about 2 weeks-so i say.
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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Last edited by ROB550; 12-09-2006 at 08:26 PM.
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Old 12-09-2006, 04:43 PM   #44
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funny thing is...............

I just watched the youtube video-man the vid makes the 325 look a lot easier then it felt-LOL it wasnt that easy!
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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Old 12-09-2006, 05:02 PM   #45
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hey Rob, good workouts here dude - look forward to watching the video's when im off work, which reminds me, what do you do that requires you to fly off and do an 18hr day? sounds interesting. last thing - could you do a vid using bands/chains in your training? that would be interesting. and where do you pull from on your partial sumo's?
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Old 12-09-2006, 06:24 PM   #46
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bands and chains

yeah im going to lighten up the next 2 weeks or so joints are achey-i know my shoulders will be sore for days!!

Ill do a rev band vid maybe next week, I used them a lot while getting ready for bench meets-lower reps and maxing whereas now im doing them with RP reps.

They are great thu-due to the fact you handling about 50-100lbs more in the exercise then you would regularly, If i do chains and bands from the bottom of the rack too often thu it taxes my elbows bad.

Partial sumos i start right below the knees, due to a bad lower back i have trouble pulling convential anymore so i stick with sumos now
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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Old 12-10-2006, 10:40 AM   #47
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12-10-06

12-9-06 PM
Well after my shoulder crippler workout i moved a little furniture last night the ran 20 mins on my eliptical

Funny thing my shoulders arent sore at all, my elbows and back are sore as hell!
Now going move a washer and dryer and put my Christmas tree up maybe do a lite back/bicep workout-im thinking of doing the legs/back/bi combo tomorrow thu
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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Old 12-10-2006, 10:49 AM   #48
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Nice video rob
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Old 12-11-2006, 11:01 AM   #49
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12-11-06 AM legs and traps

Yesterday was an all day affair-moved a washer and dryer and 2 bed sets-was dead ate a great pizza on wheat crust chicken and black olives-yum

woke up and weighed in at 260-5lbs less then i have been in the last 2 weeks-so moving furniture is good cardio-I thought it sucked-just like cardio

AM
30 min cybex arch trainer run


legs
v-squat mach

80x20
100x15
120x15
140x15
160x15
200x10
220x8, x6
200x10-thought I was going to puke
140x15
I hate this thing but it does work the pisss out of my legs

hi pulls in the smith
95x15
135x10
155x10
185x6-arms sore from yesterday
135x10

leg curls
80x15
100x15
120x15
140x15
160x12
180x10, x8, x6ish

shrugs
225x20
225x15
315x20
405x20
455x10, x10

leg extensions
80x15
100x15
120x15
140x15
160x10, x8ish
120x15

calfs-still dealing with a slight pull
Standing calf raise mach 150xfailure or til the pull hurt around 20 reps toes in/out

This afternoon I will hit the back and see how the lat feels I thought i may have had a slight pull last week after deadlifts but it feels ok now
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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Last edited by ROB550; 12-11-2006 at 11:07 AM.
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Old 12-11-2006, 08:51 PM   #50
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12/11/2006 back-biceps PM

12-11 PM workout

back
front pulldowns

100x20
140x15
160x15
180x15
200x10
220x10, x8, xalmost 8

chest supported rows-wide or outer grip
90x15
135x15
180x8
205x5 x5 x3 fail;ed-felt the lat pull on this a little-i do have a slight pull
135x12

close grip pulldowns to upper abs
150x12
180x12
220x8 felt the lat and stopped then x8 more

little lat pull hi in the shoulder

cable cross over pulldown palms in
80x12-too light
120x10
150 stack x8

biceps
alt dumbell curls
45'sx12
50'sx10
60'sx8

barbell curls
95x12
135x8 too heavy to RP
115x8 x8 with a little swing

hammer mts curl-rep set
40x25ish curl to fail

hammer ab crunch
50x50
50x35
50x20 burning
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If your not ripping a tendon your not working the muscle to its fullest capacity!

I just kinda feel if the weight wasn't so heavy, I could lift it:

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