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Old 12-14-2009, 05:07 AM   #21
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Originally Posted by IronBuildingBlock View Post
Treadmill man, no way i'm going outside, I ain't no Eskimo, lol
You gonna bring it over to my house?
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Old 12-14-2009, 08:39 PM   #22
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Originally Posted by moore_716 View Post
nice work keep it up. With muscle memory it should all come back to you fairly easily.
Thanks man, looking forward to every workout.
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Old 12-14-2009, 08:48 PM   #23
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Default IBB's Transformation Log

STS Day 2 of 4 week 2 of prime

Biceps

Standing barbell curls (straight bar)
PREP SET 65X12
1st set 75X12
2nd set 75x12
3rd set 75x12
4th set
5th set

Triceps

Over head cable extensions
1st set 90x15
2nd set 110x12
3rd set 110x12
4th set
5th set

Calves

Standing calf raise on Smith machine
1st set 185x15
2nd set 225x15
3rd set 225x15
4th set
5th set

Legs

Barbell squats
PREP SET 135x12
1st set 205x12
2nd set 205x12
3rd set 205x12
4th set
5th set

Lower back

Partial Dead-lifts on Smith Machine
PREP SET 135x12
1st set 205x12
2nd set 255x12
3rd set 255x12
4th set
5th set

Felt stronger today, gonna feel it tomorrow on run day.
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Old 12-16-2009, 08:11 PM   #24
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Default IBB's Transformation Log

STS Day 3 of 4 week 2 of Prime

Chest

30 degree incline barbell press
PREP SET- 135x12
1st set 175x12
2nd set 175x9
3rd set 165x12
4th set
5th set

Flat Fly’s
1st set 25x15
2nd set 25x15
3rd set 30x12
4th set
5th set

Shoulders

One arm at a time bent over lateral raises
1st set 25x15
2nd set 25x15
3rd set 25x12
4th set
5th set

Lats

Close grip pull downs (palms facing each other)
1st set 190x15
2nd set 200x12
3rd set 200x10
4th set
5th set

Back

Yates Rows
1st set 95x12
2nd set 95x12
3rd set 95x11
4th set
5th set

Reverse fly’s
1st set 15x15
2nd set 15x15
3rd set 15x15
4th set
5th set

1 More day of prep then i'll be ready to go
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Old 12-16-2009, 09:54 PM   #25
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Looking good IBB. Strong inclines.
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Old 12-18-2009, 07:10 PM   #26
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Default IBB's Transformation Log

STS Day 4 of 4 week 2 of Prime, last day

Biceps

Seated incline dumbbell hammer curls
1st set 25x12
2nd set 25x12
3rd set 25x12
4th set
5th set

Preacher curl
1st set 80x10
2nd set 75x12
3rd set 75x12
4th set
5th set

Seated dumbbell Zottoman curls
1st set 25x12
2nd set 20x12
3rd set 20x12
4th set
5th set

Triceps

Triceps pulley pushdowns
1st set 100x15
2nd set 110x12
3rd set 110x12
4th set
5th set

Dips
1st set 15
2nd set 15
3rd set 15
4th set
5th set

Legs

Dumbbell lunges
1st set 25x12
2nd set 25x12
3rd set 25x12
4th set
5th set

Leg Extensions
1st set 70x12
2nd set 70x12
3rd set 70x12
4th set
5th set

Leg Curls
1st set 60x12
2nd set 60x12
3rd set 60x12
4th set
5th set

All Primed up and ready to build... I'll be doing cardio and abs tomorrow, taking a day off on Sunday, then beginning my routine on Monday. The schedule will remain the same; alternating lift days and cardio/ab days. I plan on building/cutting, doing some low rep sets along with a few mid to high rep sets. I plan on working untill I get to 5 sets of each excercise. I will do this format for 6-8 weeks or until I think my routine needs a little spicing up.
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Old 12-18-2009, 08:25 PM   #27
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Let 'er rip IBB. Looking forward to seeing your progress.
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Old 12-18-2009, 08:32 PM   #28
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Originally Posted by BendtheBar View Post
Let 'er rip IBB. Looking forward to seeing your progress.
You know I'll be on him like flies on stink!
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Old 12-21-2009, 06:05 PM   #29
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Default IBB's Transformation Log

Day 1 of 4 Week 1

Chest

Barbell Flat Bench Press
1st set 185x12
2nd set 225x4
3rd set 205x6
4th set 195x5
5th set 175x6

Shoulders

Seated Barbell Shoulder Press on Smith
1st set 95x12
2nd set 135x4
3rd set 115x6
4th set 95x10
5th set 85x12

Lat Width

Wide Grip Pull Downs
1st set 210x15
2nd set 210x12
3rd set 210x12
4th set 210x12
5th set 210x12

Traps

Barbell Shrugs
1st set 155x15
2nd set 205x8
3rd set 205x8
4th set 185x12
5th set 185x11

Lat Thickness

Close Grip Pulley Rows

1st set 120x12
2nd set 150x7
3rd set 150x7
4th set 140x10
5th set 130x12

Didn't feel a good pump until half way through shoulder press, after that I felt strong throughout the rest of the workout. Maybe i'll have to warm-up a bit more.
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Old 12-21-2009, 07:22 PM   #30
rippednmichigan
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Barbell Flat Bench Press

2nd set 225x4 NICE!!!


Shoulders

Seated Barbell Shoulder Press on Smith

2nd set 135x4 Now your just showing off A-HOLE
3rd set 115x6



Nice work IBB, you know I'll be punching you first thing in the morning
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