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Old 07-01-2012, 03:54 PM   #1
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Default UNDER CONSTRUCTION - Density and Strength

This will be my new workout log, I will use it for pictures/foods/diet&training advice/and of course for my workouts




Monday Chest, Back, Shoulders and Arms.
Tuesday Legs, Abs, Posterior Chain (Glutes, Traps, Lower Back, etc.)
Thursday Chest, Back, Shoulders and Arms.
Friday Legs, Abs, Posterior Chain (Glutes, Traps, Lower Back, etc.)


Monday Workout

* Bench Press 5 x 5
* Pull Ups 3 x 10
* Seated Overhead Press 5 x 5
* Barbell Curls 3 x 10
* Dips 3 x 10


Tuesday Workout

* Squats 5 x 5
* Deadlifts 3 x 5
* Weighted Sit Ups 3 x 10-25
* Calf Raise 3 x 10-20
* *Leg Curl 3 x 10-15 (Optional)


Thursday Workout

* Dumbbell Bench Press 3 x 10
* Barbell or Dumbbell Rows 3 x 10
* Close Grip Bench Press 4 x 5
* Seated One or Two Arm Dumbbell Press 3 x 10
* Dumbbell Curls 3 x 10


Friday Workout

* Squats 48
* Romanian Deadlifts 4 x 10
* Planks 3 x 60 seconds
* Calf Raise 3 x 10
* *Leg Extensions 3 x 10-15 (Optional)

Notes: will add pictures later
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether its lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Hes slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.

Last edited by BendtheBar; 08-04-2012 at 04:23 PM.
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Old 07-01-2012, 05:45 PM   #2
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Good luck.
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Old 07-01-2012, 06:30 PM   #3
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If it were me I would have one of my lower days anchored by the squats and the other anchored by the deadlifts.
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Old 07-01-2012, 06:45 PM   #4
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Big j thats a good idea bro. Both in one day is gone be rough!
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Old 07-01-2012, 06:45 PM   #5
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Thanks btb
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Old 07-02-2012, 11:33 AM   #6
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just a couple pics
Attached Thumbnails
Click image for larger version

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Name:	2012-05-13 17.05.53.jpg
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ID:	4827  
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether its lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Hes slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.
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Old 07-02-2012, 11:39 AM   #7
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Eat Train and Grow! Hit them workouts hard.
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Old 07-02-2012, 11:42 AM   #8
CoopDawg
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Thanks j, u done any shows lately?
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether its lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Hes slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.
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Old 07-02-2012, 11:48 AM   #9
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Nope took the last 6 months off out of the gym to enjoy life for a while. Time to hit it hard again. You do the same!
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Old 07-02-2012, 12:04 PM   #10
CoopDawg
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sounds good bro, i appreciate it! see the pics i put up?
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether its lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Hes slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.
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