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Old 01-26-2010, 04:13 PM   #41
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Quote:
Originally Posted by jhuse2 View Post
That looks like a hell of a routine. Good luck...
Quote:
Originally Posted by bwys61 View Post
Nice work

20 rep squats are the worst feeling during, and the best feeling post workout
Quote:
Originally Posted by glwanabe View Post
Good stuff JD.

I'm not to far behind you in doing 20 reppers for the quads.
Thanks, guys.

I love the simplicity of the routine.

When it's heavy it will hurt (so good).

Let's have a 20-rep squat party!
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Old 01-26-2010, 06:27 PM   #42
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Bulldozer-Arms

Warm up:
BW Lunges x 20, Jumping Jacks x 20, BW Chin us x 8, BW Chin ups x 5


CGPU: 20
CGBP: 115x15,5
CGPU: 20

DB Alt Curl: 20x20 each arm (regular for 10 then hammer for 10)
BB Curl: 65 x 10,6,6
DB Alt Curl: 20x20 each arm (regular for 10 then hammer for 10)

Weighted Superman: 20


Comments:
-Arm WO was fast and balanced.

-Good pump on biceps and triceps felt worked.

-You will see ridiculous curl weights soon., I am a bicep monster.
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Old 01-26-2010, 07:43 PM   #43
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Originally Posted by jdmalm123 View Post
-Good pump on biceps and triceps felt worked.

-You will see ridiculous curl weights soon., I am a bicep monster. [/b]
Looking good. I wish I had crazy numbers for biceps. I baby mine I think a bit too much.

What's a weighted Superman?
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Old 01-26-2010, 07:49 PM   #44
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Looking good. I wish I had crazy numbers for biceps. I baby mine I think a bit too much.

What's a weighted Superman?
Yeah, considering how strong you are on other moves, I was surprised when you said curling 95# was hard...
I curl 95# for reps...you may be holding back. (but don't rupture anything!)


Weighted Superman (see below).
I just held one 5# DB in my hands and a 4# medicine ball between my knees.

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Old 01-26-2010, 07:53 PM   #45
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Ah, that definitely looks like a Superman.

Regarding curls...I used to have brutal tendinitis. I backed off straight bar curls for a long time (couple of years). I have been babying my biceps for too long. Now that my tendinitis is healed, I'm trying to add more weight. My biceps aren't my strongest bodypart though.
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Old 01-26-2010, 08:10 PM   #46
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Originally Posted by BendtheBar View Post
Ah, that definitely looks like a Superman.

Regarding curls...I used to have brutal tendinitis. I backed off straight bar curls for a long time (couple of years). I have been babying my biceps for too long. Now that my tendinitis is healed, I'm trying to add more weight. My biceps aren't my strongest bodypart though.
I hear ya. I was power curling 60# DBs a few years ago and did some tendon damage...I took several years away from direct bicep work. Once I resumed, I worked right up to my prior limits in no time...just start over and progress. It's always wise to respect your limits and prior injuries though...biceps are my most (only? ) responsive muscle group...
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Old 01-26-2010, 08:38 PM   #47
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I was trying to curl 100lbs. once and I was able to oull off one rep. When I woke up the next day my arm were locked 90 degrees at the elbows. I will not force a heavy weight like that again.
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Old 01-26-2010, 09:14 PM   #48
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Just read whole thread, keep up the work, and thanks for the calculator!
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Old 01-26-2010, 10:21 PM   #49
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Awesome workout here, looks pretty intense!

How long do your workouts usually take?? I also really like the way you warm up, I think I should include something like this, too.
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Old 01-27-2010, 05:13 PM   #50
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Originally Posted by jhuse2 View Post
I was trying to curl 100lbs. once and I was able to oull off one rep. When I woke up the next day my arm were locked 90 degrees at the elbows. I will not force a heavy weight like that again.
You're smarter than me, Tex!

Quote:
Originally Posted by JBlack16 View Post
Just read whole thread, keep up the work, and thanks for the calculator!
Thanks. We've only just begun this program. It will be a fun ride.
Glad the calculator was helpful!

Quote:
Originally Posted by jwood View Post
Awesome workout here, looks pretty intense!

How long do your workouts usually take?? I also really like the way you warm up, I think I should include something like this, too.
Thanks. Even with these starter weights I can tell it's going to be hard work.

I believe the best warm ups are prep moves that activate muscles and nerves. IMHO, the best warm up for a squat is...a squat. I'm also secretly trying to get my pull ups back up to the range I usually maintained (~20 straight).

I have also learned that flexibility is really just "strength at a particular ROM." Therefore, getting stronger with deep squats, dead hang pull ups, etc basically provides all the stretching you need. There is a place for traditional stretching, but I think it's over-emphasized.

My WOs used to take 60-75 minutes, but this arm WO was only ~30 mins, including my friends in the rotation. I think alone I would have only needed 20 mins. I expect the shoulder WO to be just as quick. The leg and back WOs will probably be around 45 minutes.
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