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Old 01-03-2012, 07:14 AM   #21 (permalink)
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You're just throwing that weight around man!

Great stuff.
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Old 01-03-2012, 07:33 AM   #22 (permalink)
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Quote:
Originally Posted by Shadow View Post
200x5 and 220x3 @ 4-1-4-1... I bet that was fun. Lol. Good work Rich.
I'm at a point even if I wanted to I couldn't do anything faster than a 2-1-2-1 tempo. I am so used to going slow and feeling the weight.
So any blasting tempo's are out for me. lol

Quote:
Originally Posted by RamboZaneWanabe View Post
You're just throwing that weight around man!

Great stuff.
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Old 01-04-2012, 10:22 AM   #23 (permalink)
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Jan 3rd

Back and Tri

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: BCAA, 30g AAEFX Karbolyn
Immediate Post w/o’s: AAEFX NF Pro, no-fat milk, spinach, pineapple, V-C shake.
AAEFX’s HBM

W/O : “A” (alone), 4-1-4-1 tempo all lifts

Pro Grip Lat Pull downs
• 95 x 10
• 115 x 10
• 115 x 10
• 115 x 10

Pull Ups, body weight
• 15
• 15
• 15
• 15

W/O: “B”

Pull ups, bodyweight
• 15
• 15
• 15
• 15

“V” Handle Pull downs, 4-1-4-1 tempo
• 115 x 10
• 115 x 10
• 115 x 10
• 115 x 10

Tri Press down’s Jumbo sets, overhand, ropes, underhand
• 45 x 10/10/10
• 50 x 10/10/10
LG-5, Cell Rush, LBA Pro
• 50 x 10/10/10
• 50 x 10/10/10
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Old 01-04-2012, 11:04 AM   #24 (permalink)
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Old 01-04-2012, 12:15 PM   #25 (permalink)
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Nice rack chins Rich. Never considered you might be able to do them on a bench. I do them occasionally in my squat rack with feet on a bench.
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Old 01-04-2012, 06:00 PM   #26 (permalink)
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Nice rack chins Rich. Never considered you might be able to do them on a bench. I do them occasionally in my squat rack with feet on a bench.
These are palm away thus being a Rack Pull Up. (use less of the Bicep more Brachialis with back)
I prefer using the High pulley and a straight bar for the chin grip at home. For a Chin up grip the bar for Racks chins is to low. I don't get a stretch.

I wanted to do Pull Ups since I left the gym and knew there had to be a why. There not 1 arm chins but they will work.

Poor mans Pull ups. lol

I like to squeeze it hard at the top to get a good w/o seen as I don't lift the weight of my legs.
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Old 01-04-2012, 06:07 PM   #27 (permalink)
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Checking in...
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Old 01-04-2012, 06:56 PM   #28 (permalink)
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Looking good brother!
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Old 01-04-2012, 07:09 PM   #29 (permalink)
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Checking in...
Quote:
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Looking good brother!


Ya I'm still plugging away. lol
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