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Old 07-15-2010, 04:37 PM   #101
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Quote:
Originally Posted by big_swede View Post
Ah okay, iwe seen people doing em as you say but never tryed myself, someway i often got injured while using the smith, no mather what exersice i do haha
haha maybe stay away from it then, i really like the kind that is on a slant and not straight up and down cuz it mimics more of a natural movement, im gonna stay away from it for awhile tho im becoming to reliant on it
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Old 07-15-2010, 07:05 PM   #102
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Congrats on the PRs.
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Old 07-15-2010, 08:24 PM   #103
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Thanks btb

chest

flat barbell - slowly starting to get my flat bb bench back
135-12
185-12
225-6
245-6
275-2

decline smith machine (i was gonna stay away from the smith machine but the decline barbell bench machines have really weird leg placement so i can't get any leverage, so we use the decline ab sit up bench)
225-12
275-6
315-3 drop set to 225-8 drop to 135-12
last drop set felt awesome

incline db fly
50-12
60-10
60-10
35-12 held at the bottom to get a good stretch

incline hammer press
2 plates each side for 3 sets of 10 reps
held the weight at the bottom to get the extra set for every rep too

db pullover
2 sets 55lb db for 12 reps

great workout my chest was really pumped
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Old 07-15-2010, 09:35 PM   #104
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Pumped is good feeling. gota love it.
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Old 07-16-2010, 08:16 PM   #105
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Quote:
Originally Posted by Rich Knapp View Post
Pumped is good feeling. gota love it.
damn straight

Shoulder

hammer shoulder press
135-10
185-10
225-10
275-8
315-5(pr)

leaning side lateral
30-16
35-12
35-10
25-12

rear delt machine
145-12
165-10
145-12

front cable raise
20-16
20-12
20-8

facepulls
42-16 for 3 sets

4 sets cable crunchs
3 sets leg raises

still a good workout and my weights were down at all but my shoulders were pretty shot still after doing chest the day before, will have to change it up next week.
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Old 07-17-2010, 08:10 AM   #106
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Strong work J
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Old 07-19-2010, 05:45 PM   #107
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back n calves

wide grip pulls ups
3 sets 8 X bw

rack pulls
135-20
225-12
315-8
415-8 (strap broke in half when i had it at the top and dropped the weight, pretty sketch) felt pretty light too i coulda added more weight but only had one strap now.

wide grip cable rows
160-12
200-8
160-12
160-10

hammer strength high pull down
4 sets 225-10

reverse grip one arm dumbbell row
4 sets 70-12 (really can feel the muscle firing on these, im gonna start doing these every week i think, cuz i can pull the weight higher then a barbell)

3 sets donkey calve straight feet
3 sets donkey calve feet aimed out

felt like i still had some left in the tank but figured i woulda been getting close to over training, and that the last time i use straps that are old and beat up
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Old 07-20-2010, 09:24 PM   #108
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chest traps

flat barbell bench
135-12
185-8
225-8
245-5
265-4
285-2 (got alittle help)

decline db bench
85-8
80-8
75-8

machine fly
11-12
10-12
13-9

incline smith bench
185-8
175-8
155-12

high cable cross over for upper chest
3 sets 60-12

smith machine traps
315-12
315-12
365-8

behind back smith machine traps
breathing traps
135-40
135-30 just crazzzyyyy pumped traps

good workout, not as heavy as usual but still felt really good
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Old 07-20-2010, 10:01 PM   #109
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Solid benching J-5!
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Old 07-21-2010, 12:35 AM   #110
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Strong benching man and ill bet your traps will be sore after those shrugs. Good work!
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