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Old 06-27-2013, 08:15 PM   #764
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,923
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default Super Shred 8 attempt

Tuesday - Legs

super sets
Front Squat
95 x 15
95 x 10
95 x 8
Back Squat
95 x 10
95 x 10
95 x 6

Jump Squat
5,5, 5
Leg Extension
3 x 44 x 15

Single Leg Curls
3 x 44 x 12
DB Romanian DL
3 x 35 x 10

2 minutes of Tabata BW Squats

DB Calf Raise
3 x 25 x 12
BW Standing Calf Raise
25,20,20

2 minutes of Tabata BW Lunges

Frog Crunches
20, 20, 20
Swiss Ball Rotations
12, 12, 12

Final tabata session just wasn't happening.

Wednesday Back and Arms

BB Shrug
3 x 133 x 10
Behind the Back Shrugs
133 x 15
2 x 133 x 10

Seated BB Curl
2 x 55 x 10
BB Curl
55 x 13
55 x 10

2 minutes of Tabata DB Cleans

DB Spider Curls
2 x 15 x 15
DB Incline Curls
2 x 15 x 10

DB Wrist Curls
2 x 25 x 10
DB Reverse Wrist Curls
2 x 20 x 15

2 minutes of Tabata Dead Landmines

BB Row
3 x 65 x 10
Reverse Grip BB Rows
2 x 65 x 10
65 x 12

Straight Arm Pulldown
20 x 15
20 x 10
20 x 15
Wide Grip Pulldown
3 x 40 x 10

2 Minutes of Tabata DB Snatch

Thursday - Chest, Shoulders, Triceps

Inline Bench
2 x 115 x 10
115 x 7
Incline Flyes
3 x 10 x 15

Pec Deck
3 x 60 x 15
DB Press
3 x 20 x 10

2 minutes of tabata pushups (2.5 sets before I was forced to my knees)

Smith BHNP
3 x 35 x 10
DB lateral Raise
3 x 10 x 10

Bent over DB Lateral Raise
3 x 5 x 12
DB Upright Rows
3 x 20 x 8

2 minutes of tabata DB Swings

At this point, my arms were shot. Since I had band rehearsal in half an hour, and I needed to be able to move my arms, I did not do the tricep work.

After 3 days of work, I do not see how anyone can do this six days a week. 4 days at most, for this old guy any way. If my leg DOMS subside by tomorrow noon, I will give leg day another go.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

OBX Open August, 2014:
Squat 308 PR
Bench 176
Deadlift 402 PR
Total - 886 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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