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11venthhour
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« Reply #175 on: September 18, 2009, 10:40:54 PM » |
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Did you mean barbell extensions? Or do you use one dumbell with two hands?
DB held with 2 hands. i don't know if i have good leverage for tricep workouts or what but i always been pretty strong at extension type tricep workout, but my tris even when i focused wholly on bodybuilding they looked small, my arms in general are small for my build  Strong benching! I went back and looked at your training and you've gotten quite a bit stronger just since March. How much do you weigh now?
thanks man. benching has always been my strong suit. i was able to bench 315 at lighter body weights. i think i may have done it at 185 before, and i used to bench 295x4-8 at 195. currently i am not to sure what i weigh. the last time i weighed myself i was down to 220 clothed, and when i weighed myself in my boxers i was 224. after my next deload week i will weigh myself again and tighten up my diet again. i will hit the dead lifts in the morning after my shift is done, arg. |
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11venthhour
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« Reply #176 on: September 19, 2009, 09:07:09 AM » |
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dead lift barx? 135x? 225x5 315x5 345x3 365x3 390x5 SLDL 185x8 205x7 225x8 pull down, under hand grip 3x10 i redeemed myself on deadlifts this week! i even messed on my 4th rep and leaned back too far and had to over correct my form, but i stuck it out for another rep. i used the bar to get into the groove and really seemed to work this time. but overall i am still fat  |
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11venthhour
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« Reply #177 on: September 21, 2009, 09:06:33 PM » |
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Squat day Bar warm up 135x8 185x5 225x5 275x5 315x3 355x4, this was my last max out weight!  Box squats 185x5x3, I got tired and quit  Ham curls 100x8 110x8 120x8 Calf raises with weights! well i think i have my groove in the squat now! i will bump up my hypothetical max and raise all the weight for the next week cycle. i am looking forward to a deload week next week, but i have to get out this week first! |
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11venthhour
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« Reply #178 on: September 22, 2009, 04:49:55 PM » |
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cardio
20 minutes treadmill
10 minutes elliptical
various ab and lower back workouts
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Stubborn
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« Reply #179 on: September 22, 2009, 06:12:15 PM » |
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fixed cardio 20 minutes treadmill 10 minutes elliptical various ab and lower back workouts Still fat. |
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11venthhour
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« Reply #180 on: September 23, 2009, 04:31:33 PM » |
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11venthhour
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« Reply #181 on: September 23, 2009, 04:40:57 PM » |
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bench
bar x warm up
95x10
135x5
185x5
235x5
265x3
300x3
CG bench
155x8
175x8
195x7
DB behind the head extensions
80x8
90x8
100x7
pull downs to the upper chest
3x10
DB rear lateral flys
15x10x3
i wasn't feeling particular strong today. no matter how i gripped the bar it just didn't feel right. it still turned out ok. i was hoping for 4 at 300 but i will settle for 3. again next week deload week and i can not wait to takle it a bit easier in the gym!
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11venthhour
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« Reply #182 on: September 24, 2009, 05:42:41 PM » |
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smeh day shoulder press to the chin 45x8 65x8 85x8 105x8 125x8 145x5 165x4 DB side laterals 12.5x12 15x12 20x12 front raises 55x12x3 6 rounds of pretend tabata well i did not want to do cardio at all, fat people usually don't. so i decided to hit a quick somewhat light shoulder day. it was a what ever kind of day.   |
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splinterhands
Getbig II
Gender: 
Posts: 237
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« Reply #183 on: September 24, 2009, 07:27:05 PM » |
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well i did not want to do cardio at all, fat people usually don't.
LMFAO!! |
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11venthhour
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« Reply #184 on: September 25, 2009, 04:49:17 PM » |
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dead lift?
bar warm up
135x5
185x5
225x5
275x3
335x5
375x3
415x3
lat pull downs
2x10
DB rows
50'sx8
man i was not motivated to be there today. i had to wait for the rack to lift. so i warmed up on the floor which like a 3-4 deficit so thats why i did so many warm ups. i was starting to into it. i did 2 reps of the 415 and i though man i am going to get like 5 of these, the i did the 3rd one and it let all the steam out. i could not even focus afterwards.
smeh diet is starting to get back on track, but its the weekend, fail time baby!
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11venthhour
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« Reply #185 on: September 29, 2009, 12:04:31 AM » |
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bench - deload week bench 95x10 135x10 155x5 175x5 195x5 215x5 235x5 incline 135x8 155x8 175x7 cable crossovers 2x10 last set was a strip set elliptical 12 minutes well i felt weak today. good things its a deload week. i think i am going to do a BB type workout for the week. i wanted to do nothing but plate loaded machine but they all being used! diet is going pretty good. i am starving actually, i just hope sally struthers gets here in time i will up the carbs a bit more next week when i get back into heavier training. me = trying to play catch up |
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11venthhour
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« Reply #186 on: September 30, 2009, 10:12:39 AM » |
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back
bent rows
135x10
155x10
185x10
pull down, underhand
120x10 reps
150x8 reps
180x4, 160x4, 130x3, 100x4
rows
90x10
120x10
150x10
some ergo dynamic pull down machine
150x8x3
DB curls
40x8
45x8
50x6
rack pulls, for speed?
135x5
225x5
275x3
315x3
just a light and fast paced back day. my diet kind of fell apart due to business during the day and work at night so i am kinda burning the candle at both ends, arg. well my will is not broken, i have meals cooked for the night and i am going to try and get some sleep now!
well after i look at some men in thongs on the GandO board, no homo!
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Stubborn
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« Reply #187 on: September 30, 2009, 04:53:20 PM » |
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Hang in there with the diet. Mine has suffered a bit lately too. It happens. Getting back into the cycle is hard though.
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11venthhour
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« Reply #188 on: October 06, 2009, 08:35:56 PM » |
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Hang in there with the diet. Mine has suffered a bit lately too. It happens. Getting back into the cycle is hard though.
well i remedied that, i just went out and got myself a sinus infection and lost 5lbs over the weekend. and now while i am not up to eating as much i am going to start my diet! |
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11venthhour
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« Reply #189 on: October 06, 2009, 08:45:14 PM » |
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first day back in the gym since the last time day after being sick:
bench:
95x8
135x8
155x3
175x3
195x3
225x3
245x3
265x3
285x3
shoulder press
95x5, standing to the clavicle
115x5, same as above
135x8, seated to the chin from here on out
155x6
175x4
DB behind the head extensions
70x8
85x8
100x8
plate loaded bench machine
45 a side x 8
70 a side x 8
90 a side x 8
115 a side x 8
all reps were paused on the bottom
well it wasn't bad for the first day back and i am not completely over my sinus thingy. hopefully they will realease the date for the comp sometime this week so i can put together a schedule for the MD state meet.
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11venthhour
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« Reply #190 on: October 11, 2009, 07:21:26 PM » |
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another whatever day on Saturday:
CG bench
worked up to 215x6
pressdowns
worked up to 110x10
DB curls
worked up to the 60'sX5
dead lift
worked up to 365X3
well my kid ended up getting sick as well. so i spent the week staying home with her and recovering myself. i think i have my meal timing set and protein in take adjusted. my diet is looking a bit better and i actually have a plan. tomorrow when i wake up i am going to weigh myself and take some pics, i haven't decided if i will post them yet but maybe. then i will do this weekly no matter what is going on.
today i walked around DC for like 4 hours with the family, so everyone is feeling well, so it will be business as usual this week in the gym!
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11venthhour
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« Reply #191 on: October 12, 2009, 08:52:10 PM » |
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squats
bar warm up
135x8
185x6
225x5
275x5
325x5
box squats parallel
135x3
155x3
175x3
195x3
215x3
12.5 minutes cardio
i was a little off today but its my first real day back since being sick. i was a little high on the 5th rep at 325. i working my way through my diet now. i have the meal timing and protein down but i am working on the last meal of the day and making sure i have enough calories to keep me from clearing the cabinets when i get off of work in the morning.
BW=227 w/41'waist
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11venthhour
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« Reply #192 on: October 13, 2009, 05:23:56 PM » |
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cardio 20 minutes treadmill 20 minutes elliptical borderline obese |
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11venthhour
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« Reply #193 on: October 14, 2009, 04:48:11 PM » |
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bench
bar warm up
95x8
135x8
175x5
215x5
245x5
275x4 + 1 spotted
CG bench
135x8
155x8
175x8
tri cep push downs
2 sets of 8
3 set was a strip down set
shrug super setted with 15lbs rear lateral DB flies
135x8 + flies
185x8 + flies
225x12 + flies
everything was heavy today. i could not get into the right spot. i am not sure if its the diet or because my legs are fried. so i missed 275 for 5 i got 4, but i had to be spotted for the 5th.
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11venthhour
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« Reply #194 on: October 17, 2009, 08:58:17 PM » |
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dead lift bar, just to get the movement going 135x8 225x8 275x5 325x5 375x5 pull downs 3 sets, 12, 10, 8 DB curls 30'sx8 40'sx8 50'sx6 SLDL 135x8 155x8 175x8 i have a had a crazy week at work. no sleep, diet is all screwy! oh well i did not fall to far from course though. i felt like i had more in me for the dead lift but i tweaked my lower back so i stopped at 5. this is why i switched things around a bit. the meet i have been training for may be on the 19th of december, which i may have to work. so i am now unsure whether i will be able to do it at all now well i will train for it regardless. i will stick with the 5/3/1esq training till then. if not i will do the same meet as i did earlier this year, i think in february. |
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11venthhour
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« Reply #195 on: October 19, 2009, 12:36:36 PM » |
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bench DE
135 warm up 2 sets of 10
CG for speed
135x3
155x3
175x3
reg bench
175x3
195x3
225x3
245x2
265x1
DB extension
80x8
90x8
100x8
tri cep pushdowns
3x10
DB lateral raises
15lbsx10 for 3 sets
up right rows
65x10x3
i just threw something together before i went home this morning. i am about to go to the gym now again for squats.
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11venthhour
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« Reply #196 on: October 19, 2009, 09:13:20 PM » |
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squats:
bar warm up
135x8
185x8
225x5
265x3
305x3
345x2 + a fail
box squats, i lowered it this week
135x3
155x3
175x3
195x3
ham curls
95x10x3
well i failed my first squats in a while. i had the safety bar in and actually remember the collars so i went for it even though i wasn't sure about it. on the 2 rep at 345 i went up and lost my balance on top. i think half way up i am considerably stronger than i am coming out of the hole. so i have to work on some more on pushing out of the hole, so that is why i took the box squats a bit lower this week. i forgot to weigh myself but i will tomorrow before i eat to see where i am for the week.
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11venthhour
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« Reply #197 on: October 20, 2009, 08:06:52 PM » |
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cardio 30 minutes of the elliptical, keeping it at 120 bpm light lat pulldown some light DB curls i got bored as shit doing cardio. i am trying to keep it easy because i fried my leg last week, so i am trying to gradually bring in the more intense walking! i can kind of see where abs might be on my body, still fat though |
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11venthhour
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« Reply #198 on: October 22, 2009, 04:51:43 PM » |
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bench
warm up on the plate loaded machine
135x8
185x8
225x3
255x3
290x3
CG bench
135x10
155x10
175x6
skull crushers
45x10
55x10
75x8
DB side laterals
10'sx12
12.5'sx12
15'sx12
camered bar curls
25 a sidex8x3
i missed yesterday because i just did not feel well at all, but i feel much better today. i got stuck a bit on the 290 on the 3rd rep, and the guy spotting me just put his fingers on it but i pushed through. i am doing well with my diet, but i have been having bouts with not being hunger at all, i think because i am not all the way better yet.
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11venthhour
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« Reply #199 on: October 23, 2009, 09:50:41 PM » |
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deadlift 135x6 225x5 275x5 325x3 355x3 400x1 DB SLDL 60'sx8 75'sx8 90'sx6 3 sets of lat pulldowns underhand grip i felt weak going in today, so when 400 came around i was not feeling it. i got 1 but if i really wanted to i could have grinded one more but i did not have it in me. man this being sick on and off for the last couple weeks have really put a dampening on my training. so i am going to train for the december 19th wether i do the meet or not, i will just use the date as my goal date. then i will enjoy the holidays and get back into in the new year. i feel healthy but just worn out! bw-227 |
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