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njflex
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« Reply #5600 on: November 17, 2012, 05:08:50 PM » |
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sat quads,,,
leg press x5
hack squat x3 4 plates per side 10,,,2 sets 5 plates per side 9/7
walking lunges dbell
extensions x3
hams
superset sldl with leg curls x4...
calves superset leg press toe press with standing calf raise
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$
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Fury
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« Reply #5601 on: November 19, 2012, 08:46:21 AM » |
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Yesterday:
Inc bb
DB flat
Decline bb
DB flies
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CalvinH
Moderator
Getbig V
Posts: 17127
The Y boarders are Ron's merry band of misfits.
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« Reply #5602 on: November 19, 2012, 01:33:19 PM » |
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Hacks
leg pess
extensions
hammy curls
...on a Sunday again!
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chaos
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« Reply #5603 on: November 19, 2012, 05:31:19 PM » |
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Squats
SLDL
Leg Ext
Cut short.
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Liar!!!!Filt!!!!
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CalvinH
Moderator
Getbig V
Posts: 17127
The Y boarders are Ron's merry band of misfits.
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« Reply #5604 on: November 20, 2012, 05:49:36 AM » |
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Hammer incline
hammer press
incline bench press
cables
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njflex
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« Reply #5605 on: November 20, 2012, 10:09:02 AM » |
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monday chest
fdb press
incl db with drop set x3
dips
seated chest machine
cable crossovers
tri's
close grip bench with dbell extensions lying x3
pushdowns x3
tri dip machine x3
across body tri extension cable x2
abs,,
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$
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chaos
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« Reply #5606 on: November 20, 2012, 06:12:49 PM » |
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BBell Bench
Lockouts
Dips
Cable Flyes ss Pushdowns
Overhead DB Ext ss Reverse Curls
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Liar!!!!Filt!!!!
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deadz
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« Reply #5607 on: November 20, 2012, 07:37:46 PM » |
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DB incline
Hammer incline
Flat BB
DB fly's
Cable curls
Rope curls
Alt preacher curl machine
Seated alt machine curls
Rev curls
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Pure Alpha
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njflex
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« Reply #5608 on: November 22, 2012, 10:12:06 AM » |
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thanksgiving ,,,
delts
db press
side laterals
cable bent over rear delt laterals
straight bar front raise
shrugs with diamond shape bar handles sideways some gyms have it u stand in middle of it
rear shrugs
calves
forearms
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$
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NaturalWonder83
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« Reply #5609 on: November 23, 2012, 10:14:12 AM » |
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wall slides, scapiton raise w/ shrug, lunge matrix
single leg deadlift, scapular retractions, trx inverted rows
pushups, pullups, bulgarian split squats
drag curls, machine curls
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w
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nzmusclemonster
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« Reply #5610 on: November 24, 2012, 05:42:14 PM » |
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5 mile run.
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PTPS
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njflex
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« Reply #5611 on: November 24, 2012, 05:54:00 PM » |
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legs
leg pressed warm up ,,,weight is subjective how many plate's u pile on depends on depth u go,machine design,,ego people impressed with 45's racked,, any way for me its a good pumper i started 4 plates per side 12,,6 plates 12,,,7 plates 8,,,7.5 per side 7,,
squats this is where i cranked 315 12,,,365 10,405 6,,,back to 225 12 finish
walking lunges 10 to 12 steps per leg set with 50's set with 60's
leg extensins sets of 12 3x,,
hams sldl
135,,185,,225,,265,,sets 12-10-8-8
leg curls
calves seated calf raise 3 sets drop 10,10,10,, pull plate of each set,,3x
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$
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Fury
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« Reply #5612 on: November 25, 2012, 05:41:57 PM » |
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Today:
DLs
BB curls
Incline curls
Pulldowns
Cable rows
Good mornings
4 mile run
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chaos
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« Reply #5613 on: November 26, 2012, 05:23:09 PM » |
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Squats
SLDL
Leg Ext
Leg Curls
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Liar!!!!Filt!!!!
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Fury
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« Reply #5614 on: November 26, 2012, 05:52:24 PM » |
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DB flat
DB incline
Decline bb
DB flies
Abs
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nzmusclemonster
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« Reply #5615 on: November 27, 2012, 02:25:09 AM » |
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Chins x many sets
One arm db rows
Farmers walk
db step ups
abs
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PTPS
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CalvinH
Moderator
Getbig V
Posts: 17127
The Y boarders are Ron's merry band of misfits.
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« Reply #5616 on: November 27, 2012, 07:57:56 AM » |
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Db shoulder press
cable sides
straight bar front raises
reverse pec dec
dumbell shrugs
abs
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njflex
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« Reply #5617 on: November 27, 2012, 10:25:59 AM » |
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CHEST
FDB
INCL SMITH
SEATED CHEST PRESS CYBEX
FLT FLYES
DIPS X2
TRIS
EXTENSION MACHINE
FRONT PUSHDOWN
CABLE KICK BACKS
REVERSE PUSHDOWN
ABS...
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$
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chaos
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« Reply #5618 on: November 27, 2012, 05:38:47 PM » |
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BBell Bench
DB Inclines
Cable Flyes
CGBP
Pushdowns
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Liar!!!!Filt!!!!
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Fury
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« Reply #5619 on: November 28, 2012, 07:50:58 PM » |
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Squats
SLDL
Leg Press
Abs
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CalvinH
Moderator
Getbig V
Posts: 17127
The Y boarders are Ron's merry band of misfits.
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« Reply #5620 on: November 29, 2012, 06:06:36 AM » |
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Skull crushers
pushdowns
overhead extensions
straight bar curls
db curls
abs
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njflex
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« Reply #5621 on: November 29, 2012, 06:10:27 AM » |
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back
fr pulldowns
tbar row
wide bar lower cable row
chins
single arm rows
hyper's
abs
bi's
curls w curl bar x3
seated concentration curl x3
seated scott curl machine x2
rope curls cable x2
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$
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chaos
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« Reply #5622 on: November 29, 2012, 05:48:32 PM » |
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Deadlifts Heavy
DB Rows
Pulldowns
RG Pulldowns
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Liar!!!!Filt!!!!
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CalvinH
Moderator
Getbig V
Posts: 17127
The Y boarders are Ron's merry band of misfits.
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« Reply #5623 on: November 30, 2012, 06:31:46 AM » |
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Flat bench
incline hammer
db flys
cables
pec dec
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chaos
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« Reply #5624 on: November 30, 2012, 05:50:43 PM » |
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Military Press
DB Side Lat
Hammer Strength Presses
DB Shrugs
Reverse Curls
BBell Curls
Preacher Curls
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Liar!!!!Filt!!!!
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