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Old 01-20-2012, 11:06 AM   #521
emekajokammor
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Trying to look 3delt today. lol

Id really like to pre exhaust but we used that last week so we'll go with some other methods for today. Here we go...

Warm up
Rotator Exercises

Smith machine shruggs: 10 x 12 - 2 sec hold at the top
Single arm cable shruggs: 4 x 20 - SQUEEZE

-Must get full ROM becasue traps are a small muscle and not very many ways to target it
-Must squeeze to help get that trap peak

Machine lateral raises: 5 x 15/10 - dropsets. Last set is with a pause at the top to eliminate momentum and make it a raise motion rather just an up/down kinda deal.

Standing overhead press: 4 x 12 - Not going heavy. Just looking to involve all three heads in this movement
Superset with DB bent over rear delt raise: 4 x 10 - Once again no heavy weight. 2 sec hold at top

DB front raises: 3 x 12 - Nothing special. Just isolating the front delt.

Smith machine upright row: 3 x 12 - Just doing more work.

Machine rear delt raises: 4 x 15/15 - Last chance of pumping blood into that rear delt for 3d effect. Squeeze at top with a 2 sec hold. These are quality sets so we wont just be rushing through these.

Pose - Never too early to start working on this

Cardio:
Machine rows: 15min
Stairmaster: 15min

Leh Go!!
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Old 01-20-2012, 11:15 AM   #522
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you are putting forth the kind of effort most aspiring lifters wish they could (and some THINK they do). great work big guy.
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Old 01-20-2012, 11:17 AM   #523
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3D(elt)!

Nice work Emeka.
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Old 01-20-2012, 01:51 PM   #524
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you are putting forth the kind of effort most aspiring lifters wish they could (and some THINK they do). great work big guy.
Thanks Tank. trying to get to my dream one session, one meal, one day at a time

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3D(elt)!

Nice work Emeka.
Chea! thanks BTB!
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Old 01-20-2012, 01:59 PM   #525
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Training partner felt like my separation is begining to come in nicely in my lats. All i see is what needs to be improved. lol



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Old 01-20-2012, 02:55 PM   #526
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Looking solid. Have a great weekend.
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Old 01-20-2012, 03:31 PM   #527
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Looking solid. Have a great weekend.
Thanks Steve! You too brother
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Old 01-23-2012, 12:01 PM   #528
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HARD WORK is my RECIPE FOR DESTINY...

Todays schedule of events:

Warm up - Tread 5min/ Bike 5min

Standing calf rasies: 10 x 10 with 2 sec hold at peak contraction
Seated calf raises: 5 x 20 10 with pause at top and bottom. 10 regular reps

-Looking to breakdown fibers deep in that calf tissue

Leg ext: 4 x 15 (5 fast, 5 slow, 5 fast. Light weight warm up for knees)
Giant set of - Lying leg curls, Abductor, and Adductor: 3 x 20 on all (Looking to slightly prexhaust hams and glutes)
Standing Leg ups: 3 x 15 (Targets the vastus intermedius)
Leg press: 3 x 20/20/20 (Triple dropsets)
Smith Machine front squats: 2 x 15 (Not a fan of these but they will serve a good purpose as we flow into them after the dropsets. Won't need to use much weight to get it done here. Just good mind to muscle and depth.)
Seated leg curls: 4 x 10/12/15 (reverse dropsets)
Superset of Leg ext and Kneeling leg curls: 7 x 15 each (light weight and squeeze)

Work day!
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Philippians 4:13
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Old 01-23-2012, 12:36 PM   #529
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Looking big Emeka!
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Old 01-23-2012, 04:37 PM   #530
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Looking big Emeka!
Thanks 5kg. Your mood made me lol
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Philippians 4:13
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Luke 1:37
"For with God nothing shall be impossible."

Ronnie Coleman Signature Series V.I.P. Athlete

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