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Old 01-01-2010, 07:54 PM   #31
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Originally Posted by dmaipa View Post
Looks like a good workout brother, keep it up!
Keep on truckin', right?
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Old 01-02-2010, 11:42 AM   #32
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Keep on truckin', right?
You bet. Your squat numbers look very solid.
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Old 01-02-2010, 03:41 PM   #33
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Since I have gotten serious about the GHR, I feel that my posterior strength has made great gains as well as my deadlift

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I love them. I think they help my leap more than squats.
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Old 01-02-2010, 03:42 PM   #34
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for the record, this f***er can jump!
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Old 01-03-2010, 10:13 AM   #35
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Since I have gotten serious about the GHR, I feel that my posterior strength has made great gains as well as my deadlift
Damn. I have serious GHR envy.
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Old 01-03-2010, 12:19 PM   #36
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Damn. I have serious GHR envy.
If you're handy with the wood you can make a poor man's GHR for not a lot of money. Or if you prefer, 300 bones would get your Sorinex's Poor man's GHR. It's actually much harder than a regular GHR.
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Old 01-03-2010, 12:20 PM   #37
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You bet. Your squat numbers look very solid.
I got a wild hair up my ass a couple weeks ago and hit a 400 x 1 on the box squat. It was ugly but it went up.
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Old 01-03-2010, 12:27 PM   #38
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1/3/2010
Pre workout: 3 RPM

Peri workout: 10g pro/15gcho

Post workout: 30g whey/10g creatine mono/ 35g gatorade

Halo Press: 110 x 5 x 2
Nautilus Nitro Pullover: 177.5 x 8 x 2
-Supersetted with Radar Chest Pull: 3 (5 second holds) x 2
Barbell Curl: 71 x 8 x 2
Nautilus Lateral Raise: 126 x 8 x 2
Nautilus Nitro Rear Deltoid: 123 x 8 x 2
External Rotations: 5lbs x 13 x 2

Another good workout. It's quite surprising how much burn the external rotations can impart on already whipped shoulders. Since bringing back the pullover and rear deltoids, my upper back is looking thicker, which is a nice bonus, plus my deadlift form is a bit tighter.
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Old 01-03-2010, 07:58 PM   #39
BendtheBar
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You have a writeup of video example of external rotations? I'm not familiar with the exercise.

Good workout. Keep hard at it.
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Old 01-05-2010, 02:59 PM   #40
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1/5/2010
Pre Workout: 3 RPM

Plyo
-Weighted Box Squat Jumps: +10lbs x 5 x 4
-Depth Jumps (~17" box): 4 x 4

-Trap Bar Deadlift: 411 x 5

-Weighted Dip: +47 x 8 x 2

-Reverse Curl: 68.5 x 8 x 2

-BDS Forearm(Freedom Trainer): 117.5x 10 x 2

-Neck Work (harness on freedom trainer):
-Rotation: 50lbs x 20/side
-Extension: 115lbs x 15

Post workout: 30g whey/10g creatine/25g carbs

Trap bar just about killed me today, thus my auto-regulation to one set. Everything felt slow; better workout next time!
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