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Old 12-16-2010, 09:22 AM   #171
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Quote:
Originally Posted by Rich Knapp View Post
I see a couple PR's in there.
nice rich! thanks bro.
i dont pay attention much to that...=0 T
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Old 12-16-2010, 11:08 AM   #172
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Strong log.
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Old 12-17-2010, 08:26 AM   #173
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Originally Posted by butterZ83 View Post
Strong log.
no homo?

thanks bro.






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.

405x10, 495x8 - 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.

200x12 - 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)

115x8 - warm up the knees
185x8x2 reps with a full range of motion, aka rock bottom.

115x8*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 01-01-2011, 08:55 PM   #174
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Sub'd brother!
Looking forward to reading about your massive inclines... again.
FTR: I'm with Steve - training biceps with shoulders is my preference also.
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PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 01-01-2011, 10:32 PM   #175
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Originally Posted by Abaddon View Post
Sub'd brother!
Looking forward to reading about your massive inclines... again.
FTR: I'm with Steve - training biceps with shoulders is my preference also.
first time i tried it. its working very well for me!
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Old 01-01-2011, 10:38 PM   #176
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Quote:
Originally Posted by TitanCT View Post
first time i tried it. its working very well for me!
My routine has an Arms + Shoulders day where everything is mixed up, and bis n tris are jump-set:
1 OH press
2 Tri-push CG
3 Bi-curls
4 Tri-push WG
5 DB front raises
6 Tri-delt cable rows
...I hit PRs every time!
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 01-02-2011, 03:02 AM   #177
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Solid leg work Titan! Ive just recently started to incorporate some constant tension sets into my workout, looks like your doing that a lot and with heavy ass weight too. Thats what seperates the men from the boys, beastly!
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Old 01-02-2011, 06:58 AM   #178
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Great Journal big T. leg workouts look beastly as always buddy

Carl.
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Old 01-19-2011, 10:27 AM   #179
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ok , sorry everyone. had a rough start to my new years. finally back to my log. im recovering from an adrenal crisis a little still, so my numbers wont be back up yet, but ill be working on them. anyway, here's the first day of the new split, which is : chest/delts/light triceps, back/light biceps, legs, arms


chest, delts, light triceps.
-coming back from the adrenal crisis, so im not pushing my heaviest sets yet. trying to be smarter than that, but its not easy.

chest:
1. Flat dumbbell twist press 3 10
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 - warmup
80x10x3


2. Barbell incline press 2 warm-up
Remember the form in the video – lower to 2-3 inches above the chest and drive up to 75% lockout.

135x12 (warm up)
225x8, 225x8, 225x8, 235x8

3. 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.

250x18, 250x15x2 (gonna have to sub in the hammer strength. im getting too many reps on this thing and it doesnt have anymore plates)


delts:
1. Heavy lateral raises (partial reps): Grab a pair of very heavy dumbbells, and let your arms hang straight out to the side. Just do little swings. Do 4 sets of 35 reps. Tilt your head back when you do these, and again, keep your arms straight. Make sure the medial head of your delts begins to lift the weight up.

35x35x4

2. Machine rear delts (reverse peck deck): 3 sets of 35 reps. Get the weight back as far as you can with kind of an exaggerated ROM.

70x35x3

3. Rear delt dumbbell laterals face down on incline bench: 1 destroyer set. Grab heavy dumbbells, strap up, and do 60 reps. Drop the weight and pick up half of that weight for the next set of 30. Lastly, drop that weight in half, and do 10 reps using a FULL RANGE OF MOTION and 2 second holds. Lights out delts!

30x60, 15x30, 7.5x10 (with 2 second holds and full ROM)

triceps:
Overhead Cambered bar press (high reps, goal is to get a full on stretch at the bottom of each movement)

60x25, 60x23, 60x21

Cambered Bar Cable Pushdowns (small partials, trying to keep all tension on the triceps)

130x27, 130x23
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Old 01-19-2011, 10:30 AM   #180
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Thats some heavy lifting bro!! WAy to kill it.
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