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Old 12-08-2010, 10:42 AM   #161
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shoulders / biceps

smith shoulder press (-20lbs counterweight already figured)
- 115x15, 165x12, 205x5 (warm ups)
- 255x12, 275x10, 205x15 (RP)x8 (RP)x5

side lat raise db
- 40x16, 40x12 (RP)x6 (RP)x4

Reverse Flye
- 60x15, 60x12

straight bar curls (partial reps. just break 90 and pop back up. keep up a fair pace)
- 40x25x4

db hammers - 20x15, 25x12, 30x10, 35x8
superset w/ rope hammers - 50x25x4

single arm cable cross body (decent pace, rep them out)
- 30x30x3
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Old 12-09-2010, 11:16 AM   #162
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Legs
Phase 2 Workout - Total Volume = 17 Sets.

A) Seated leg curl, 4 sets. Get a full range of motion, all the way up and back.

70 x 20 x 2 (warm-up)
100 x 14
115 x 12
120 x 10
Add weight each set. Rest 1 minute between sets.

50 x 35 reps (!)*Go back to a weight that's 1 or 2 plates lighter than what you
started with and do 35 reps. The first 10 reps will be easy before the
fire kicks in. It will be hard to reach 35, but do it, even if your
last 10 are partials. Get through this set.

B) Leg Press, 3 sets.

Standard positioning; feet shoulder width, toes pointed straight up,
and medium stance on the platform.

315x12, 495x10 - warm up sets. Gradually add weight until you get to a load you
could normally do for 10-12 reps maximum. Stick with that weight.

675x16x3, heavy weight plus high reps.*These are all done with continuous tension style - no locking out.
You may have to use your hands to assist. Try to work the lower part
of the movement the hardest; this is how you nail the teardrop portion
of the quadriceps.

Rest about 2 minutes between sets.

C) Machine type squats 3 sets.

240x12 - warm up set
400x8x3*Use a weight that allows you to go all the way down and pause in a
very controlled manner. Drive up, but do not lock-out. It won't take
much weight, and your legs should be extremely pumped after 3 sets of
8. Again, go deep, pause, and then fire back up.

Fascia Tissue Stretch, 1 minute each quad.

D) Smith machine squat, 3 sets. (-20lbs for counterweight)

30x10 - warm up the knees
205x8x2 reps with a full range of motion, aka rock bottom.

165x8*On the last set, employ the 1-1/2 technique. Hit rock bottom, and
only come up half way, then back down to rock bottom again, then all
the way up that's one rep.

Fascia Tissue Stretch, 1 minute each quad.

E) Dumbbell stiff leg deadlifts, 4 x 12 reps.

90x12x4

Don't come up all the way, and bend your knees slightly at the bottom.
Focus on getting a good stretch and on each set, try to get slightly
deeper. Think about pushing your hips back as you go down, and keeping
the dumbbells right against you.
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Old 12-09-2010, 05:56 PM   #163
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Good looking training session T!
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Old 12-14-2010, 03:41 PM   #164
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back day (the new workout based on mountain dog training)

meadows row (no idea what the bar weights solo, so these are plate weight)
- bar weightx10, 25x8 warm ups
- 45x10, 55x10, 70x10, 75x10

db dead stops
- 90x12
- 70x12 (RP)x8 (RP)x5

lat pulls forced stretch -
- 100x15
- 115x10

machine supported rows, high elbows
- 70x15
- 90x15
- 120x15

bb shrugs (hold and squeeze at the top)
- 185x15
- 225x12

hyper extensions
- BWx30


descriptions. same order as workouts.

*Meadows rows I seriously doubt that I invented this exercise, but
I've never seen anybody else doing them, so I'm staking my claim. I'm
sure the joke is on me as somebody like Charles Glass was probably
doing them in the 70's.

These are a modified version of a one-arm dumbbell row, using a T-Bar
instead. Stand on the floor next to the business end of the bar, where
you'd normally stand if you were adding another plate. Grab the handle
with one hand and execute the row with it. Make sure you use straps.

To perfect this exercise, you need to learn how to position your hips
to maximize the stretch and involvement of the whole lat, especially
the lower lat. You kind of "kick" your hips away from the bar, which
helps to increase the stretch. (When you do it right, you'll know.)

This exercise is more responsible for the mass and detail I've put on
my lats than any other, and is a core exercise for anybody that comes
to me for help with a stubborn back. Shoot for 4 sets of 10. Watch the
video on the right to get a better idea.



*Dumbbell deadstops Now THIS is the way to do dumbbell rows! Get
into a standard DB row position and perform as normal, except at the
bottom of each rep, set the dumbbell down, pause for a second, and
then drive your elbow up (along with the weight, of course) as hard as
you can.

The dead stop at the bottom eliminates any momentum, and the explosion
out of the bottom is killer. I do take credit for inventing these, so
please don't ruin it for me if you know otherwise. See the video on
the right.



*Lat pulldowns with a forced stretch I absolutely love this exercise
for upper lat width. You need to make sure you do this right (a good
training partner is gold) or you can hurt yourself.

Perform a regular pulldown, but as you go through the negative, let
your arms straighten out. Your partner then forces the weight down for
extra pressure; he/she should increase the pressure as your arms get
close to being totally straight.

No three-second negatives here stretch, and then relax at the top
for a second while the spotter applies pressure. Watch the video on
the right to see what I mean.


*Supported rows/machine rows with a 1-second flex at top Get a good stretch on
these too! Elbows up, pull the weight back, and flex. You can use many
different angled machines; you can be sitting straight up, tilted down
on a pad, etc.


*Barbell shrugs with a 3-second pause/flex Same as above except with
a barbell.


*Hyperextensions Last but certainly not least, I love
hyperextensions. They leave no doubt in your mind as to if they're
working or not: Do 30 reps of hypers and then get up and try walking
around with that insane spinal erector pump you'll see what I mean.
I do these every week. They are rehabilitative as well, and there's
nothing wrong with a healthy low back.


arms

DB curls - 3 second negatives.
- 20x12, 20x12, 30x8 (warm ups)
- 35x15, 45x10, 55x6

CGBP
- 95x15, 135x15, 185x15, 225x15, 245x13, 275x6 (1 assisted)

Hammer Strength Preacher - constant tension, just break hte 90 and pop buck up. slow negatives
- 90x15, 100x12, 100x10, 100x10

cambered bar overhead press
- 125x12, 125x13, 125x12, 125x10

rope hammer curls
- 100x30, 100x28

rope tricep ext
- 80x40, 80x30

chest & triceps

Workout for Phase 1
Exercise Sets Reps
A) Flat dumbbell twist press 3 10 - (we did them on a slight incline.)
It's all about the squeeze. Lie flat on a bench (or, on a slight
incline) with dumbbells. Lower them and arch your chest so that you
get a good stretch at the bottom. As you drive the weight up, turn
your pinkies in and squeeze at the top. You can't do as much weight as
with a regular dumbbell press, but you'll get a great contraction.
Once you find a good weight, do 3 sets of 10.

40x12 - warm up

80x10x4 - added a set this week. will try more weight next week.

B) Barbell incline press 2 warm-up
3 - 5 8
8
Perform two warm-up sets of 8 reps, then pyramid up the weight with
sets of 8 for example, 225, 250, 275, 315. Keep going until you
can't get 8 reps, then stop. You should get to this point in about 4
sets. Remember the form in the video lower to 2-3 inches above the
chest and drive up to 75% lockout.

135x12 warm up
225x8, 235x8, 245x8, 255x8

C) Machine press and stretch 3 10 + 10
Perform 10 reps on a chest-press machine, then get up and do the
stretch shown in the video. For every rep you do on the press, do the
same number of stretches. Do 3 sets of 10 + 10.

170x15, 210x12, 230x12

overhead cambered bar tricep press - deep stretch at the bottom of the movement

60x25, 60x20

cambered bar pushdowns
60x40, 70x32, 80x26

single arm underhand grip tricep ext
40x30

finished with about a minute of fascia stretching and about 45 seconds of flex hold.
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Old 12-14-2010, 05:46 PM   #165
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Great leg session titan!!
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Old 12-14-2010, 07:44 PM   #166
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Quote:
Originally Posted by TitanCT View Post

*Dumbbell deadstops Now THIS is the way to do dumbbell rows! Get
into a standard DB row position and perform as normal, except at the
bottom of each rep, set the dumbbell down, pause for a second, and
then drive your elbow up (along with the weight, of course) as hard as
you can.
Sounds like it's similar to Pendlay rows.

Workouts are looking good big bubba. Glad this is working out well for you.

And the "Meadows row"...I have used a version of it from time to time. I like the movement. His sound a little more structured than mine though.
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Old 12-15-2010, 07:59 AM   #167
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Quote:
Originally Posted by big_swede View Post
Great leg session titan!!
thanks swede!! im not very strong on legs going ATG trying to go up easy to protect my already crapped out knees. much appreciated mang.

Quote:
Originally Posted by BendtheBar View Post
Sounds like it's similar to Pendlay rows.

Workouts are looking good big bubba. Glad this is working out well for you.

And the "Meadows row"...I have used a version of it from time to time. I like the movement. His sound a little more structured than mine though.
they feel awesome and the deadstops are torture...but it's fun. the forced stretch lat pulldowns are awesome...the negatives feel so badass, but i noticed i get weak/tired faster. the meadows row, he claims he didnt invent them but he named them that just in case. he jokingly says something about charles glass prob making people do this in the early '70s or something. but they are awesome, i cant argue them.
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Old 12-15-2010, 10:13 AM   #168
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holy shit your a big guy nic work bor
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Old 12-15-2010, 07:51 PM   #169
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shoulders / biceps

smith shoulder press (-20lbs counterweight already figured)
- 115x12, 165x12, 205x5 (warm ups)
- 255x13, 275x12, 205x20 (RP)x10 (RP)x6

side lat raise db
- 40x15, 40x12 (RP)x7 (RP)x5

Reverse Flye
- 60x16, 60x12

straight bar curls (partial reps. just break 90 and pop back up. keep up a fair pace)
- 40x25x4

db hammers - 20x15, 25x12, 30x10, 35x8
superset w/ rope hammers - 25x25, 35x25, 35x25x2

single arm cable cross body (decent pace, rep them out)
- 20x35
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Old 12-15-2010, 08:08 PM   #170
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I see a couple PR's in there.
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