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SeventySeven 09-13-2012 11:54 AM

Project 77-Improving the Weapon
I have put carb back loading on the back burner and i am going to stick with conventional means of nutrition. 5 meals, 250p-300c-100f.I will be re visiting it when comes time to cut. Ron is done competing for the year and we have sat down to hash out some things, we always do legs together,over the next 5 weeks, he going to watch my training and make form tweaks and then we will actually do training together after.

Comments Ron made on improving
Taking longer rests-He wants me to get stronger, he thinks this i would benefit from 2 minutes rests as opposed to the 45 seconds a usually take.
ROM-Ron emphasized on really feeling the stretch, and powering out of the hole.
Keep more solid- He said he noticed i have a tendency to move around abit during sets and he wanted me to keep tighter.

Comments Ron made on what he likes
Enthusiasm-Ron said in over 20 years he has been bodybuilding, my level of enthusiasm is rare. He says he love to train with me because he can feed off my energy.
Lack of ego-Ron said one the biggest challenges as a trainer is getting people to drop their egos, he said he likes how when he suggests something i have no issue shedding weight to perform it properly.

Our first session was a chest/shoulder day
we concentrated on 3 second negatives, and rest pause

Incline DB press
I used what called power pressing position, we widened my ROM and brought my elbows up abit, and i really got deep into the whole. This with the longer negatives i was pushing less weight but i really felt it. when i hit failure on the last 2 sets we rest paused till 10 reps
40x10( 4 sets)

Flat DB press
same as above in form adjustments
40x10( 4 sets)

Incline HS
wide grip very deep, more rest pause
90x10(3 sets)

Cable crossover
normally id do dips but my front delts would not have it today
rest pause to 25 reps

BB shoulder press
touching clavicle with bar, push press after failure eon last set
Ron made few adjustments in my form on LORD BEHOLD I FINALLY GET some great shoulder activation with this movement
65x8(4 sets)

DB lateral
Ron got me to lean forward more and squeeze my traps at the top, same rest pause methods
15x10( 4 sets)
20x10( 1 set)

DB row with rear delt focus
25x15( 3 sets)
35x15( 2 sets)

BendtheBar 09-13-2012 12:08 PM


Taking longer rests-He wants me to get stronger, he thinks this i would benefit from 2 minutes rests as opposed to the 45 seconds a usually take.
I agree. Rest pause work can be a good tool once you are stronger, but right now a little extra rest will only help.


Ron said in over 20 years he has been bodybuilding, my level of enthusiasm is rare.
True. Few people have it. It's a big part of success.

Do work!

kitarpyar 09-13-2012 12:37 PM


big_swede 09-13-2012 02:33 PM

Crush it!

SeventySeven 09-16-2012 04:36 PM

BB row
2 second hold 3 second negative
95x8(4 sets)

Rack Pull Mid shin

Kroc Row
60x20( 3 sets)

Chest supported T-Bar
3 second negative
1 platex10(3 sets)

DB shrug
3 second hold
60x12( 3 sets)

angle calf
100lbsx100 reps rest pause

BendtheBar 09-16-2012 10:46 PM

Smashed that back!

SeventySeven 09-17-2012 11:42 AM

bar x lots
camera died before the big working sets ...lame.

Leg press
3 second negatives
added mini bands

50x20( 3 sets) rest pause

Good mornings with Safety Squat Bar
just getting used to the movement the bar really brings your back into it.
bar only 75lbsx8

60x10( 3 sets)

BendtheBar 09-17-2012 11:47 AM

Squat form is looking tight.

SeventySeven 09-19-2012 11:14 AM

urls for the girls
EZ curl
3 second negative
60x8( 4 sets)

BB close grip
used baby weight today my right wrist is bothering me, used super slow negative paused PL style
95x8( 4 sets)

Incline DB curl
3 second negative
17.5x8( 3 sets)

Rope Press Down
3 second negatives
90x10 rest paused to 10 reps

Cable Curl

Overhead tricep extension
45x10( 3 sets)

Wrist curl supersetted with this rope winding exercise
45x12 w/wind ( 2 sets)

ab work

BendtheBar 09-19-2012 02:27 PM

You guys have an easy bar at the gym? BB curls always kill me.

Keep hard at it hombre.

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