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Old 08-30-2010, 02:12 PM   #181
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chest and tris
Incline barbell Press (changing it up to incline felt pretty good, usually i feel it more in my shoulders then my chest, but my chest really got pumped today from this)
135-12
135-4
225-8
245-6
245-4 drop 185-4 drop 135-4

flat db press
85-8
80-8
75-8
65-8 help for a second at the bottom

cable cross over
25-20
30-16
25-16
20-20
20-16

incline hammer press
4 sets 225-12

one arm reverse grip pushdown
3 sets 25-16

straight bar pushdown
3 sets 57-12

rope pushdown
3 sets 32-16

really liked the workout today felt pretty massive, spotted my friend to hit his PR on flat bench of 315 today he was pretty jacked
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Old 08-30-2010, 02:13 PM   #182
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Great work J, keep at it!
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Old 08-30-2010, 03:45 PM   #183
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Originally Posted by big_swede View Post
Great work J, keep at it!
^ Ditto.

Liking the drop set. I haven't done one of them in a while.
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Old 08-30-2010, 04:45 PM   #184
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drop sets on bench are pretty crazy, good workout!
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Old 08-31-2010, 03:42 PM   #185
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Thanks guys ive really been liking the drop sets, im probably gonna switch it up to rest pause too, not to sure now to do it tho so i might have to start looking into it

back bis

pull ups (wide grip)
3 sets 8

bent over cambered bar rows
115-12
165-10
185-10

high hammer strength rows
185-12
235-10
185-12
really go slow with these to really feel the contraction, i don't like the jerking movement on these cuz i can't feel it

one arm cable rows
60-12
60-12
70-12

cambered bar cable pullover
3 sets 40-12

seated hammer curls
30-40
40-20
40-20

straight up and down preacher curls
30-8
25-10
20-12

seated machine curls
3 sets of 21's

changed it up and tried more exercises with 3 sets, instead of less exercises with 4 sets, i feel like i hit my back from alot of different angles but i feel like just sticking to the basics of the major exercises is a bit better
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Old 08-31-2010, 04:00 PM   #186
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Good job J
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Old 09-01-2010, 11:51 AM   #187
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will do swede

Legs calves
Had an early workout this morning and i hate working out in the morning cuz my strength isn't there, some guy at the gym told me today that your 10% weaker in the morning then at night so that explains it.

leg press
plates reps
2-20
4-12
6-12
8-12
10-12

hack squats the old school one not the one which kinda moves with the natural body motion, havn't done them in awhile felt really good
plates reps
2-6
4-12
6-12
4-12

leg curl
3 sets 110-12

3 sets donkey calve raise 110-20

one legged leg press
1 set 70-15

seated calve raise 1 set 30

stair master every other step 10 minutes every other step

wish i coulda done more but i had to help someone move so i had to cut the last two exercises short, will get a really good shoulder day with some PR's tomorrrow doing this cuz of a disappointing day today
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Old 09-01-2010, 01:44 PM   #188
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Quote:
Originally Posted by j-5 View Post
will get a really good shoulder day with some PR's tomorrrow doing this cuz of a disappointing day today
Crush it!

Were you doing barbell hacks? Or on a machine?
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Old 09-01-2010, 06:20 PM   #189
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Quote:
Originally Posted by BendtheBar View Post
Crush it!

Were you doing barbell hacks? Or on a machine?
Machine, the normal one, like the upright leg press
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Old 09-02-2010, 03:35 PM   #190
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shoulder traps abs

db press
30-20
50-16
70-8
80-6
90-2 PR (my lifting partner wasn't there today so i pretty much spent all my energy getting the first one up so i really struggled on the second one but still got two out)

seated barbell shoulder press (just to pump out a couple sets after the dbs)
2 sets 135-8

db upright row (pulling them out wider to hit more side delt)
40-16
45-12
45-12
45-12

rear delt machine
3 sets 30-12

side lateral raise (first i grabbed weight that was to heavy for me and only did partials to beat them up alittle bit, i forgot which bber i saw do this)
55-10 -ss- 20-12
55-10 -ss- 25-10
55-10 -ss- 20-10

cable rear delt
3 sets 10-12

db shrugs
3 sets 105-20 PR for reps

smith shrugs
3 sets 225-15

abs- leg raises and weighted crunchs

hammer shoulder press
2 sets 185-20

good workout today got some new PR and was pretty pumped today, i thought my traps were one of my weak points until today when they really just got pumped to **** and looked massive
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