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Old 06-15-2011, 01:32 AM   #11
Fazc
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Tek'ma'tae!

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Originally Posted by glwanabe View Post
I got busy watching a bunch of reruns of Stargate, and taking a nap, and time slipped by.
Haha! That's exactly what I do in the evening!

Off to work now, but i'll post a serious answer later
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Old 06-15-2011, 01:34 AM   #12
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Originally Posted by Bodybygamma View Post
Agreed with ^^^^^.

There are many ways to do this if you take the time to do the reading and research. If your healing always stay under 70%, the Repetition Method should be used, which essentially is 30% or less for reps within a 1-3 minute time frame, just enough to "pump" & sent blood to the muscles. What I suggest you do is have 4 lifting days, and maybe some G.P.P. days where you do light cardio just to keep blood moving. So example would be:

1Compound lift, 1 compound assist. lift, 2-3 assist lifts
Sunday-Rest
Monday- Chest,Triceps (Bench Press, Dips,PullUps, Incline Flies, Db Pull overs)
Tuesday- *Legs (Squats, Leg Press/Calve raises, Lunges, Extensions/Curls)
*(Quads,Calves,Hamstrings)
Wednesday- Rest/G.P.P (light cardio to keep the blood flowing to your legs)
Thursday- Shoulders,Triceps (Barbell Push Press, DB Arnold Press,*Delt raises
*(front, middle, rear delts) Db overhead extensions, Triceps Kick bakcs
Friday/Sat- Rest/Cardio
Fri/Saturday- Back,Biceps, Forearms(Deadlift, Row, Barbell Curls, Db Hammer)
Sunday- Rest
Quote:
Originally Posted by Bodybygamma View Post
Sets and Reps Scheme should be like this more or less:
70% Bench Press- 5-7 wrm up sets 1-3 working sets 3-8reps
Dips- Pending on body-weight/strength 5x5 (repsxsets)
Pull Ups- ^same as above^
Incline Flies- 30% for 1minute x 3 sets or 45-65% 4sets of 5-12
Db Pull Overs- ^as above^
Essentially its spacing out body parts that will be taxed, I also suggest if you do Heavy "Legs" & "Shoulders" week 1, do them light week 2 and light "Chest" & "Back" week 1 and heavy week 2, making sure you have time to rest.

I should have asked what did you mean by heal? As in recovery time, adaptation or coping with injuries.

Also should have asked you to give us a sample of your current "workout" or training plan.
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Old 06-15-2011, 01:55 AM   #13
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Quote:
Originally Posted by Bodybygamma View Post
Essentially its spacing out body parts that will be taxed, I also suggest if you do Heavy "Legs" & "Shoulders" week 1, do them light week 2 and light "Chest" & "Back" week 1 and heavy week 2, making sure you have time to rest.

I should have asked what did you mean by heal? As in recovery time, adaptation or coping with injuries.

Also should have asked you to give us a sample of your current "workout" or training plan.
...and here I would again suggest my own 4 day body part routine with specific delt focus.

I will challenge any beginner to intermediate trainer to adhere to my 4 day routine and, if they don't make noticeable* gains, I will send them my straps and leftover MusclePharm Assault preWO powder - Postage paid - plus $50AUD if you spin me a decent yarn as to why my routine fails.

*Noticeable: with photographic and additional evidentiary media proving time, location and identity of the subject for both their 'before' and 'after' picture, such as a newspaper or daily publication held by the subject.

I guess the best way to ensure this comp remains legit is by suggesting that the entrants keep a log on MAB.
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet

Last edited by Abaddon; 06-15-2011 at 01:58 AM.
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Old 06-15-2011, 03:31 AM   #14
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See thats what I'm talking about. The truth and nothing but. I'm new to the whole "get serous about it". I'm not looking for Jay Cutler, I'm looking for me. The more forward the better. As soon as i hit 25 things I will post the pics I have. And running with what I'v learned. Now that I think about it the biggest gain I'v seen is when I started a new job and didnt get to the gym but when I did it was good. Sorry for not listning but wanted to know were everybody stood. I'v read enough to know that I'm not hearing, or Reading the right things. Once again thank you. glwanabe thank you for the strait talk.
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