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Old 06-30-2010, 06:01 PM   #11
big valsalva
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Go and grow, buddy! Looks like an interesting approach. What the heck, I'll subscribe.
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Old 07-02-2010, 09:10 PM   #12
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Wednesday (Remember this week is off): Hypertrophy Chest/Arms
(For hypertrophy days never go to failure, always stop about 2 reps before failure)

-DB Incline Bench
55x12x2
55x10

-Barbell Close Grip Bench
135x12
135x10
135x8

-DB Flat Bench
55x12x2

-Preacher Curls super setted with
-Standing French Press
PC 60x12
FP 30x10x2
30x8

-Push Downs super setted with
-DB Hammer Curls
PD 100x12x3
HC 30x12
30x10x2

-Cable Crossovers
60x12x3

-Machine Curl supersetted with
-Machine Dips
MC 50x10x3
DIP BWx12x3

I was completely worked, felt damn good. I've never done French Presses before FTW!!!
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Old 07-03-2010, 05:24 PM   #13
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Saturday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days never go to failure, always stop about 2 reps before failure)

-DB Shoulder Press super setted with
-DB Front Raise
SP 30x12x3

FR 20x10
20x8x2

-DB One Arm Row super setted with
-DB Arnold Press
OAR 55x12x3

AP 30x12
30x11
30x9

-Lat Pull Down (Wide Grip) super setted with
-DB Shrugs
PD 210x8
190x12

S 55x15x2

-Lat Pull Down (Close grip, palms facing in) super setted with
-DB Upright Row

PD 210x12x2

UR 20x15x2 (I know to light, much more weight next time)

-T Bar Row
160x12x2
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Old 07-03-2010, 05:46 PM   #14
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lookin good ripped. cant wait to see you throwing up some heavy ass weights
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Old 07-03-2010, 05:49 PM   #15
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Quote:
Originally Posted by strkout35 View Post
lookin good ripped. cant wait to see you throwing up some heavy ass weights
Thanks SO, I will be putting up some videos in the coming weeks. I'm excited to really getting back to what I like, lifting heavy.
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Old 07-04-2010, 07:39 PM   #16
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Sunday: Upper Power

-5x5 for all lifts

-Barbell Bench Press
135x12x2
205x5x2
210x5
210x4
205x4

-Barbell Rows
115x5x3
115x4
115x5


-Seated Military Press
95x5
100x5
105x5
115x5
120x5 PR


-Barbell Shrugs
205x5x5

AB's
SS all 3 exercises one right after each other for 3 sets

25lb Decline Crunches x20
Leg Raises x10
25lb Decline Sit-up w/Twist x20
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Old 07-04-2010, 08:39 PM   #17
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Strong benching Ripped and nice pictures.
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Old 07-05-2010, 03:59 AM   #18
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Quote:
Originally Posted by CallmeKing View Post
Strong benching Ripped and nice pictures.
Thanks CK, though my bench isn't near what it was.
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Old 07-05-2010, 06:16 AM   #19
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don't worry buddy it comes back quick!
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Old 07-05-2010, 07:05 PM   #20
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Quote:
Originally Posted by jslep View Post
don't worry buddy it comes back quick!
I know, it gives me some thing to push for though.
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