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Old 01-16-2012, 03:26 PM   #511
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Thanks BTB! Looking to tighten up that waist and eventually fill out out my frame. One day at a time.

Seated calf 5 x 20
Superset with toe press 5 x 30
Standing calf 5 x 10 w/ hold

Leg ext: 4 x 20
V-squat: 4 x 15
Squat: 2 x 20
Hack: 3 x 20
Single leg press: 7 x 15
Leg ext: 7 x 15

Seated leg curls: 5 x 20
Single leg curl: 7 x 15

30min tread. Incline 10 speed 2.0

= left it all in the gym

Wt this morning 267.2
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Old 01-16-2012, 03:35 PM   #512
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How heavy were you hitting your 20 reppers?
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Old 01-17-2012, 10:26 AM   #513
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Quote:
Originally Posted by BendtheBar View Post
How heavy were you hitting your 20 reppers?
Just 225, focusing on depth.
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Old 01-17-2012, 11:36 AM   #514
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Hope the diet is going good.
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Old 01-17-2012, 11:40 AM   #515
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20 lbs in a month or so, i'd say it's working. whether it's "good".... i doubt it. embrace the suck!
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Old 01-17-2012, 02:07 PM   #516
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lol! Diet is boring, eating the same stuff day in a day out. Might switch out my meat protein source every other week but besides that, i no longer enjoy food.

Just sit around watching food network and waiting to see some old MvF episodes. lol!

First month or so weight just melts off. It's those last 5-10 weeks where you have to work it off.
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Old 01-17-2012, 02:07 PM   #517
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Todays session:

Warm up
Barbell press: 135 x 2 x 15
DB incline: 4 x 12 (will work up to 125's for a set or 2)
Flat bench cable crosses: 3 x 5/5/5 (5 neg, 5 reg, 5 neg), 1 burnout
Bottom up bench press: 4 x 12
Hammer Strength incline press: 7 x 12
Underhand cable crosses: 7 x 12

Cardio:
Bike: 15min
Treadmill: 15min

Bump up in intensity...Leh Go!
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Old 01-17-2012, 02:29 PM   #518
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I see everything is everything my brother! DO Work and leave it all on the floor!
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Old 01-18-2012, 03:10 PM   #519
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Quote:
Originally Posted by Mr.Silverback View Post
I see everything is everything my brother! DO Work and leave it all on the floor!
Thank SB! I'ma keep on chopping at it brother
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Old 01-19-2012, 11:15 AM   #520
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Today is back training with a focus on upper back separation. Looking to bring out those itty bitty muscles on my back double bi pose as well as better separate my back and trap muscles.

Leh Go!

Oh, wt this AM was 264.8. Last night before dinner was 263.4

Dinner was:
4 oz grilled extra lean ground turkey
4 oz split girlled chicken breast
2 reg size (500mL) bottled waters

* No seasonings added but i did add some light BBQ sauce. Good Flavor!! lol

Ok lets map it out.

Warm up: Elliptical - 5min

Pull ups: 3 x 12 - Using multiple grip each set

Lat pulldown: 2 wrm up sets, 4 x 15 - Grip slightly wider than shoulder width. Will probably work up to stack +45lb plate on last set and get it filmed.

T-bar row: 3 x 15/15 - Drop sets. Typing this i just remembered that its been a while since we've done 20/20/20 drops on legs so *light bulb* for Monday leg session. lol. Anyway, 4plates/2plates drop.

Standing Lat pulldowns: 4 x 15 - Looking to bring in the outter/lower lat area with this exercise. Not a heavy weight exercise, just strict form and SQUEEZE!!

45 degree seated row: 3 x 15 - For those who've seen the In the Trenches session i shot with Muscular Development, you know what this is. Still looking to activate outter/lower lat.

Hyper Ext: 5 x 20 - Lower back of course. But i'll be squeezing my glutes, keeping my hips forward, and locking them in place to help ensure that i'm working as much lower back as possible.

Over head cable crosses: 7 x 15 - This is an exercise but we'll be using it to help us with our posing. It's like doing a back double bicep against resistance.

If time permits, we'll throw in some stimulation sets of lying leg curls.

Shows are won facing the curtains mindset!

Cardio:
Row machine - 10 min
Stairmaster - 20 min
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Last edited by emekajokammor; 01-19-2012 at 12:14 PM.
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