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Old 10-16-2012, 03:11 PM   #1
CoopDawg
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Default C-murder- ol big boy

This is basically part two of my year. This is stage 2 plan with my coach joseph ohrablo.


day 1-legs


1-leg extensions two sets x 20 as a warm up

2-squats 6x10

3-in place lunges holding dumbbells 3 sets x 15 each leg

4-leg press 4 sets 10 reps feet low 10 reps feet high on platform. no rest between changing feet postions add weight to each

5- leg extensions do one set to failure x 30 reps!! if you fail before 30 rest 30 seconds go again, rest 30 seconds etc

6-stiff leg deads barbell 4 sets x 8 add to each fail on last

7-seated leg curls 2 sets x 10 fail on both

8- calf press on leg press 5 sets x 20

day 2-chest and shoulders

1-incline dumbbell presses 5 sets x 10 add to each fail on last

2-flat dumbbell flyes 4 sets x 12 add to each fail on last

3-incline machine press (any machine) 3 sets x 15 fail on all three

4-push ups one set to failure

5-barbell push press 4 sets x 5 add to each fail on last

6-wide grip barbell upright row 3 sets x 8 reps add to each fail on last

7-dumbbell side laterals 2 sets x fail x 15

8-rear lateral machine 2 sets x 15 fail on both


day 3-back

1-deadlifts 3-4 warm ups 8-10 reps on warm ups then 5 sets x 3 reps add to each fail on last

2-decline dumbbell pullovers 4 sets x 10 add to each fail on last

3-hammer row or seated cable row 3 sets x 8 fail on last set

4-pull ups 2 sets x failure

5-pulldown to front 4 sets x 10 add to each fail on last

6-barbell shrugs 5 x 5 fail on last


day 4-arms

1-barbell curls 4 sets x 8 fail on last

2-one arm dumbbell preacher curls on flat side 3 sets x 10 fail on last

3-two arm dumbbell hammer curls fst-7...7 sets x 10 reps with 30 seconds rest between sets

4-dumbbell close grip press 5 sets x 8 reps fail on last

5-e-z curl bar skull crushers 3 sets x 10 fail on last

6-pressdowns fst-7 7 sets x 10 rest with 30 seconds rest between


day 5-chest and rear delts

1-incline barbell press (free weights) perfect form..5 sets x 10 close to failure on last

2-high incline flyes (1-2 notches below shoulder press) 3 sets x 15 reps fail on last

3-fst-7 on flat flyes 7 sets x 10 reps rest 30 seconds between sets

4-fst-7 on bent over dumbbell laterals 7 sets x 15 reps though!! 30 seconds rest between sets

cardio 3 days a week x 30 minutes any machine any intensity you want

abs twice a week

workout one

1-rope crunches 3 sets x 20-30 reps

2-leg raises flat bench 3 sets x 15-25 reps

3-decline crunches holding a medicine ball 3 sets x 20-30 reps

workout two

1-circuit no rest between exercises

1-crunches x 35
2-leg raise x 20-30
3-plank x one minute
4-bicycle crunches x 50-100
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.

Last edited by CoopDawg; 10-16-2012 at 04:15 PM.
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Old 10-19-2012, 08:33 AM   #2
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ID:	5968Will add in training sessions soon
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.
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Old 10-19-2012, 11:46 AM   #3
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Lol bump
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.
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Old 11-02-2012, 02:49 PM   #4
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Notes- I never have time to log, figured id log one just to show the progress, I have done some serious gaining and growing while working with joe and i still have awhile to go, about 8 months that is!

CHEST AND SHOULDERS

DB INCLINE BENCH-35X10/45X10/55X10/65X10/75X10/90X9/10-FAIL

FLAT DB FLYES-35X12/40X12/45X12/50X12

INCLINE MACHINE PRESS-165X15/14

PUSH UPS-ONE SET TO FAILURE-BWX52

BB PUSH PRESS-95X5/5/115X5/5/135X3

DB SIDE LATS-35LBX15/15

REAR LAT MACHINE-70X15/15
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.
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Old 11-02-2012, 04:53 PM   #5
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Getting swole!
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Old 11-02-2012, 08:03 PM   #6
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Thanks brother. I've been giving 100%
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.
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Old 11-02-2012, 08:06 PM   #7
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.
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Old 11-02-2012, 08:09 PM   #8
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.
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Old 11-27-2012, 10:55 AM   #9
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Lifting brah?
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