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Old 10-18-2010, 06:50 PM   #111
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Nice work bigT, I need to catch up with ya on that back work killer!
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Old 10-18-2010, 07:12 PM   #112
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datta boy titan! solid chest and back workouts..oh tried pump fixx today, and damn! will be starting my logging tomorrow.
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Old 10-19-2010, 07:16 AM   #113
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Quote:
Originally Posted by gaspers04 View Post
Nice work bigT, I need to catch up with ya on that back work killer!
haha thanks gas. i need to catch up with flex. bastard is like 30lbs lighter but lifting about 40lbs more on rack chins.

at least i have him on chest day.

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Originally Posted by dmaipa View Post
datta boy titan! solid chest and back workouts..oh tried pump fixx today, and damn! will be starting my logging tomorrow.
nice d! i love that stuff!! ant wait to read the journal bro!
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Old 10-19-2010, 08:16 AM   #114
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Nice work HulkCT. Those are some heavy ass inclines and rows.
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Old 10-19-2010, 08:38 AM   #115
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Def nice incline titan!
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Old 10-19-2010, 09:03 AM   #116
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Quote:
Originally Posted by BendtheBar View Post
Nice work HulkCT. Those are some heavy ass inclines and rows.
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Def nice incline titan!
thanks guys. def feeling those rows today...
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Old 10-19-2010, 01:57 PM   #117
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Beastly rows brother!
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Old 10-19-2010, 07:02 PM   #118
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thanks MAB Fam!! much apprecaited!


shoulders and biceps.


PISSED OFF! thought i bumped my reps on shoulders, dropped some reps on biceps, probably chalk it up to feeling like total crap tonight, but im still angry about it!!


smith shoulder press (-20 counterweight)
- 115x12, 165x8, 205x5 (warm ups)
- 265x12, 275x9
- 215x18 (RP)x9 (RP)x5

db lat raise
- 35x15, 35x15 (RP)x8 (RP)x6

rear delt flyes
- 55x15, 60x10

db curls
- 30x12, 35x8 (warm ups)
- 55x8, 55x7

standing rope hammer curls
- 85x14 (RP)x8 (RP)x6
- 90x12 (RP)x8 (RP)x5

lying cambered bar cable curls
- 60x13, 60x12
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Old 10-21-2010, 06:58 PM   #119
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Phase 1 Workout

A) Lying leg curls, 4 sets. Have someone gently push down on your
lower back while you do these to keep your hips down - you won't be
able to go as heavy, but it will isolate them better.

110x20x2
130 x 15
140 x 12
150 x 8

Add weight each set. Rest about 90 seconds between these sets.
Drop Set*
*Go back to the weight you did for 12 and do it 10 times; drop a plate
and do 10 more reps, then go back up(heavier) by one plate and do 25 partials out of the bottom just start the weight up and come back down. Little reps; the weight will
only be moving 2-3 inches.

130x10>120x10>130x25(partials)

B) Barbell stiff leg deadlifts, 2 sets. Bend your knees at the bottom;
use 25-lb plates instead of the larger 45's to get a better stretch.

195x10x2 (warm-up)

295x10x2 *Flex your glutes and hams on every rep.

C) Leg press, 3 sets. Feet slightly wider than shoulder width and a
little lower on the platform. Start light with 1 plate on each side;
during the first few sets you should still feel it in the hams and
inner thighs during the eccentric. Keep going up in weight until
you're properly warmed up.

Perform 3-second negatives, but explode on the way up. Do 3 sets like
this with a weight that's a hard 10.

315x12 (warm up)
495x10, 675x10, 675x10

Fascia Tissue Stretch, 1 minute each quad.

D) Hack squat, 3 sets

225x10x2 reps with a full range of motion.

On the third set, use the same weight, but go down all the way and
pause, then drive the weight back up hard. Maintain constant tension
do not lock out the weight. Do 10 reps like this, then cut the weight
in half and do 15 more reps to finish your leg session.

225x10 > 135x15

Fascia Tissue Stretch for 1 minute on each quad, and repeat 2 times.
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Old 10-21-2010, 07:05 PM   #120
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Nice entry.
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