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Old 08-08-2013, 08:08 PM   #11
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Do you deliver to Wisconsin?
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Old 08-09-2013, 05:47 PM   #12
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Do you deliver to Wisconsin?
haha..it's possible but it wouldn't be the same.

THURSDAY - Push day/Shoulder Emphasis
1. Incline Bench Press 3 x 8
2. DB Seated Shoulder Press 4 x 8-10
3. Pec Dec Fly 3 x 15
4. DB Lateral Raises 4 x 10
5. Bent Over DB Reverse Fly 4 x 20 (deep burn)

I always work my way up in weights before I start actual working sets.

FRIDAY - Pull Day
My legs are still sore from Wednesday's leg day and lower back was slightly tight

1. Pull-up 3 x 10
2. Single Arm DB Rows 4 x 6-8
3. Seated Hammer Row 3 x 8-10
4. Hammer Lat Pulldown 3 x 8-10
5. Straight arm pulldown 3 x 12
6. DB Shrugs 3 x 20-25
7. The Hang a la John Meadows - 1 minute hanging from pull-up bar with 65lbs on chain. deep stretch
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Old 08-26-2013, 05:01 PM   #13
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Man..i really need to get back into the habit of updating my training log.

30 Weeks out from the Stingrey Classic in Honolulu, Hawaii

PUSH DAY - Chest Dominant

Hammer Incline 5 x 10
Incline DB Flyes 4 x 10
Flat DB Bench 3 x 10
Cable Cross Overs 4 x 10
DB Lateral Raises 4 x 10-12
Reverse Pec Dec Flyes 2 x 25

I really need to bring up my rear delts and it's been a painful process in doing so. I've been following John Meadows way of training shoulders. I do rear delt work on both my Pushing days.

My diet has been up and down. But the main thing I'm focusing on is making sure I am taking in enough Protein. I'm always cycling carbs but could get better with choosing cleaner foods.
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Old 08-26-2013, 07:48 PM   #14
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D!!!!!!!!!!!! Welcome back buddy!
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Old 08-28-2013, 05:36 PM   #15
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D!!!!!!!!!!!! Welcome back buddy!
Thanks Big G! Still trying to get into the habit of coming on Muscle Brawn. It's getting better.

TUESDAY - PULLDAY
1. DB Rows 5 x 8-10
2. Low Hammer Rows 3 x 8-10
3. Straight Bar Cable Row (Towards chest) 3 x 10
4. Straight Arm Pulldowns 3 x 12
5. Lat Pulldowns 2 x 15
6. Dead Hang 2 x 1min

WEDNESDAY - LEG DAY
Me knee and hips have still been bothering me, so today I decided to keep it light and concentrate more on contraction rather than the weight.
1. Back Squat - 4 x 10 w. 185
2. Leg Press (Close Stance) 3 x 20
3. Leg Curls 4 x 10
4. RDL 4 x 10-12
Ab work

Overall pretty good workouts so far, I really need to get better at stretching and foam rolling. My hips are really hindering my leg workouts which i feel is causing the knee pain. Frickin IT band!!!
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Old 08-29-2013, 06:06 PM   #16
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THURSDAY -Shoulders and Tris

Great workout today
1. Cable Lateral Raises
2. Seated Db Shoulder Press 4 x 8-10 happy with last set being 8 reps with 85s
3. DB Lateral Raises
4. Single Arm Cable Front Raise
5. Band Pull a parts supersetted with bent over reverse swings (John meadows)
6. Single arm Triceps pushdowns
7. Dips

Fun fun fun,

One of muscle groups I need to bring up more are my rear delts. I think my next shoulder workouts I'll start off with rear delt movements, and maybe add some rear delt to my back workouts as well.
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