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Old 01-29-2011, 03:33 PM   #21 (permalink)
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1/28/2011

Weight 167.4

PM:

B: Chest, Shoulders, Triceps

Incline dumbbell press
35x12x2 WU
65x12
75x10
80x5

DB Flies w/ inward twist
35x12
40x9,8

Flat press
185x9
195x8,6

DB Side Lat Raise
20x15
25x12,9

WG Upright Row
95x12
105x9

Smith Shoulder Press
105x12,8

Weighted Dips
+25x12,12,10

Rope Press Down
100x12
105x12
110x10

================================================== =======

1/29/2011

weight 166.2

B: Calves, Quads, Hams

Seated calf raise
225x20
275x20
275x18
235x18
185x20

Standing calf raise
225x20
245x20
265x20
275x17

Hack squat
225x12,10,10 These are feeling friggin awesome!!

Single leg extension
80x15,15,12 Same here but BW weight id down so it's all good.

Leg extension
120x15,15,12 I'm smoked right about here.

Seated leg curl
140x15,15,12

1 legged leg curl
90x15
100x11,9
==================================================

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Old 01-29-2011, 08:12 PM   #22 (permalink)
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Looking good ripper. You have a goal weight you're trying to nail?
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Old 01-29-2011, 08:28 PM   #23 (permalink)
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Originally Posted by BendtheBar View Post
Looking good ripper. You have a goal weight you're trying to nail?
I wanted to be heavier than last time, right now I am 12lbs away and 11 weeks to go. Really Just going for look, my mistake was going for a weight class last time.
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Old 01-29-2011, 10:46 PM   #24 (permalink)
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^5 ripped. Always go by the mirror not the scale. Judges don't make you jump on a scale. The entery does. lol A light ripped to heck will beat a so so heavier guy anyday.
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Old 01-30-2011, 09:51 AM   #25 (permalink)
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^5 ripped. Always go by the mirror not the scale. Judges don't make you jump on a scale. The entery does. lol A light ripped to heck will beat a so so heavier guy anyday.
Thanks Rich, that was my problem last time. I went for a weight and just got super skinny
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Old 01-30-2011, 11:34 AM   #26 (permalink)
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looking good rip.thats a good plan,same plan im on for my comp.good luck bro.
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Old 02-01-2011, 07:54 PM   #27 (permalink)
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looking good rip.thats a good plan,same plan im on for my comp.good luck bro.
Thanks Carp!!
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Old 02-01-2011, 08:02 PM   #28 (permalink)
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2/1/2011

Weight is 165.5lbs.

AM:
20 Minutes elliptical
Abs: 2 moves 3 sets for upper and lower.

PM:

A: Chest, Shoulders, Triceps

Smith Incline press with 1 strip set
135x10 WU
155x10 WU
185x8
205x6
215x4 PR
205x5
185x7 - 135x8

Flat DB press
75x5
65x8

Incline Push Ups
15,10,12

Dumbbell shoulder press
35x8,8,7

Dumbbell upright row
35x15,15

One-arm side lateral raise
25x12,10

Skipped on Tri's my right arm has a shooting pain the last couple days from shoulder to forearm Over all a good work out, strength is great and I'm leaning out nicely and sitting at 165.5lbs as of this morning

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Old 02-01-2011, 08:45 PM   #29 (permalink)
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Sorry to hear about the arm. Rest of w/o looks good. ^5
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Old 02-02-2011, 02:24 AM   #30 (permalink)
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