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Old 10-08-2013, 03:03 AM   #501
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Great work Mic, Well Done , How are you enjoying your new system ?
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Old 10-08-2013, 03:40 AM   #502
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Thanks, Nath. Yeah, it's a good one. Keeps the inner bodybuilder happy every other session, lol. And every session that isn't one of those, I'm building a basic strength foundation, but still with enough volume and variety that I won't feel like I'm not doing enough, or get bored.

There's the opportunity to add one or two lifts (other than abs and calves, which are optional once or twice a week) per session, but so far, I don't see a need for that. Rest-pause really works dem muscles - pretty taxing stuff!

And I like how it's a two week "cycle" with 8 different workouts within that.


tl;dr: Yep, enjoying it.
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Old 10-08-2013, 05:41 AM   #503
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looks interseting mate... some really strong lifting
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Old 10-08-2013, 06:30 AM   #504
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Rest pause looks like its going great for you. Keep it up hyuuge guy.
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Old 10-08-2013, 10:07 AM   #505
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Rest pause deadlifts sound rough! Great workout, Dray. Seems like you're enjoying this one.
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Old 10-09-2013, 07:47 AM   #506
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Love the deadlifts and bro rows. I have found the smith machine to be great for calf raises. I cant seem to get full range of motion on the calf raise machine at my gym. Of course it is a sitting one
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Deadlift 455 Squat 405
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Old 10-09-2013, 08:10 AM   #507
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Cheers, guys.

Mad Scientist: Luckily, the standing calf raise thing we have at the local gym has a raised bit to stand on (i.e., to put the front of your feet on), so you can definitely get the full RoM. And it's plate-loadable beyond its selectorised limit of around "480lbs" (from memory, and whatever that translates to in reality...)

Otherwise, yep, I'd go for the smith machine too, with the front of the feet on a small platformy thing (plate, plank, box, whatever).
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Old 10-09-2013, 08:16 AM   #508
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Good stuff Dray, that will get you big and mean!
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Old 10-10-2013, 02:34 AM   #509
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Thanks, Swede.


Week 2 Day 3 - Shoulders & Biceps (Strength Mode)

Seated Behind the Neck Press: 60kg/132lb x 3,3,3,3,3,3,3,3

1-Arm DB Upright Row: 20kg/44lb x 12, 22kg/48.4lb x 12, 24kg/52.8lb x 12

Arnold Press: [20kg/44lb x 2 DBs] x 12,12,12

Rear Delt Flies: some

BB Curl: 45kg/99lb x 7,6,6
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Old 10-10-2013, 02:48 AM   #510
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Great training mate, BTNP good going its very hard well done. I'm glad your enjoying your new template, it looks fun.
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