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deadz
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« Reply #5575 on: November 11, 2012, 03:55:31 PM » |
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Legs-----on a Sunday  I always do legs on Sunday. Squat Leg press Leg ext Seated leg curl Lying leg curl Alt. leg curl Calves Cardio |
Pure Alpha
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CalvinH
Moderator
Getbig V
Posts: 16357
The Y boarders are Ron's merry band of misfits.
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« Reply #5576 on: November 12, 2012, 07:55:59 AM » |
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I always do legs on Sunday.
Squat
Leg press
Leg ext
Seated leg curl
Lying leg curl
Alt. leg curl
Calves
Cardio
I try to lift Mon-Fri and have the weekends off. |
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chaos
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« Reply #5577 on: November 12, 2012, 05:02:49 PM » |
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Squats/SLDL/Leg Press triple set 4 work sets
Hate myself.
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Liar!!!!Filt!!!!
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njflex
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« Reply #5578 on: November 12, 2012, 05:08:10 PM » |
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strained upper to mid back both sides fucken pain like i'v never had last wk tried to train around it but still rebounded back to square one,,,feeling better still dull ache on l/s shoulder blade area,,plenty of alleve and heated herbal neck wrap,,managed good leg workout though not affected.
quads
leg extensions x6
leg press x6
walking db lunges x3
hams
seated situp leg curl x6
calves seated and leg press toe press x6 all together,,,
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CalvinH
Moderator
Getbig V
Posts: 16357
The Y boarders are Ron's merry band of misfits.
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« Reply #5579 on: November 13, 2012, 07:34:07 AM » |
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Incline press
hammer bench
db flys
pec dec
abs
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njflex
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« Reply #5580 on: November 13, 2012, 09:39:09 AM » |
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worked around my shoulder in rear and mid back sore/stiffness did ok pain free today almost healed..
chest
chest press sit up cybex kind,,,
HAMMER MID PRESS
INC DUMBELL TOOK CHANCE REAR SHOULDER AREA WAS OK NOT TIGHT OR PAINED 3 SETS DID DROP 10 REP THEN NEXT DUMBELL TILL FAIL
CABLE CROSSOVERS
USUALLY DO DIPS DID NOT WANT TO PUT STRAIN ON ARM/SHOULDER TO REAR
TRIS
PUSHDOWNS X4
SEATED DIP X3
SEATED OVERHEAD EXTENSION X3
KICKBACKS X2
ABS,,,
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chaos
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« Reply #5581 on: November 13, 2012, 05:08:56 PM » |
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Flat Bench/Flat Flyes/Incline Bench/Incline Flyes all db quad sets 4x's
Pushdowns high reps
Overhead Ext high reps
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Liar!!!!Filt!!!!
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CalvinH
Moderator
Getbig V
Posts: 16357
The Y boarders are Ron's merry band of misfits.
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« Reply #5582 on: November 14, 2012, 06:26:13 AM » |
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Bent over rows with bar pinned down in the corner
hammer iso rows
pulldowns
rope pulldowns
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Raymondo
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« Reply #5583 on: November 14, 2012, 01:13:30 PM » |
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Haven't lifted in three months due to various different shit happening in my life all at the same time Depressed as fuck over it  |
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CalvinH
Moderator
Getbig V
Posts: 16357
The Y boarders are Ron's merry band of misfits.
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« Reply #5584 on: November 14, 2012, 01:19:44 PM » |
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Haven't lifted in three months due to various different shit happening in my life all at the same time Depressed as fuck over it You and Fury will get along great...he doesn't lift that much either. |
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Raymondo
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« Reply #5585 on: November 14, 2012, 01:26:23 PM » |
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You and Fury will get along great...he doesn't lift that much either.
I think I lifted for something like ten months straight before that |
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Fury
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« Reply #5586 on: November 14, 2012, 01:33:51 PM » |
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Monday:
BB incline
DB flat
DB Flies
Tuesday:
DL
Pulldowns
BB curls
Incline curls
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njflex
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« Reply #5587 on: November 14, 2012, 04:57:27 PM » |
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Bent over rows with bar pinned down in the corner
hammer iso rows
pulldowns
rope pulldowns
love those calvin i call them coleman rows ,,ronnie did them heavy,, |
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njflex
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« Reply #5588 on: November 14, 2012, 05:03:21 PM » |
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back day superset
chins with low pulley row x3 reps 10 per exercise
reverse hammer pull's with tbar row chest to pad standup kind x3
single arm bent rows db with standup pulldown to waist x3
finish reverse seated reverse grip row x3
weighted hypers
bi's
curls straight bar x3
db curls hammer with dumbell crossover body instead straight up x3
seated scott curl machine x3
abs...
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CalvinH
Moderator
Getbig V
Posts: 16357
The Y boarders are Ron's merry band of misfits.
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« Reply #5589 on: November 15, 2012, 05:54:38 AM » |
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love those calvin i call them coleman rows ,,ronnie did them heavy,,
Ok I'll go with coleman rows.my gym just got it in.it's actually a bar with a swivel attached to a plate bolted to the floor..there are also a couple of different handles that come with it. squats legpress extensions standing leg curls |
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Grape Ape
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« Reply #5590 on: November 15, 2012, 07:16:50 AM » |
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Shoulder will never heal, so fuck it. Back to basic and deal with it:
Squat: 10,8,8,6,6
Dumbell press 10,8,8,6,6 superset weighted chins 4 x 6
Tri Set - Underhand row, box jump, stability ball hold
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njflex
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« Reply #5591 on: November 15, 2012, 07:35:23 AM » |
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Ok I'll go with coleman rows.my gym just got it in.it's actually a bar with a swivel attached to a plate bolted to the floor..there are also a couple of different handles that come with it.
squats
legpress
extensions
standing leg curls
COOL,,,I JAM A BAR IN CORNER OF THE WALL,,THATS COOL THEY BOLT IT IN,, |
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chaos
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« Reply #5592 on: November 15, 2012, 10:26:59 AM » |
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COOL,,,I JAM A BAR IN CORNER OF THE WALL,,THATS COOL THEY BOLT IT IN,,
They make an assembly that bolts down and swivels and you just put a bar end in it. |
Liar!!!!Filt!!!!
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njflex
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« Reply #5593 on: November 15, 2012, 10:38:37 AM » |
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They make an assembly that bolts down and swivels and you just put a bar end in it.
NICE,,,,MY GYM HAS JUST ABOUT EVERYTHING,,,2 TBARS FLOOR AND STANDUP PAD TO CHEST TYPE.. |
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nzmusclemonster
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« Reply #5594 on: November 15, 2012, 01:20:47 PM » |
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flat db press
incline db press
flys
pushdowns
skull crushers
preacher curls
abs
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PTPS
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chaos
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« Reply #5595 on: November 15, 2012, 06:07:38 PM » |
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Deadlift/2 Handed DB Row/Narrow Grip Pulldowns SS/ 4x's
Pullups/Chest Supported Rows/Seated Shrugs SS/4x's
BBell Curls High Reps
Cable Curls High Reps
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Liar!!!!Filt!!!!
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njflex
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« Reply #5596 on: November 15, 2012, 08:30:59 PM » |
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delts
smith press front x3
seated db side laterals x3 last set 3 set drop
bent over cable laterals for rear deltx3
cable upright x3
shrugs x4
forarms
calves standing calf raise x5,,
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CalvinH
Moderator
Getbig V
Posts: 16357
The Y boarders are Ron's merry band of misfits.
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« Reply #5597 on: November 16, 2012, 07:24:43 AM » |
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Shoulder press
side raises front raises
reverse pec dec
shrugs
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chaos
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« Reply #5598 on: November 16, 2012, 05:02:48 PM » |
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Seated DB Press/DB Side Lat/Bent Over DB Lat SS 4x's
Seated Press/Side Lat/Rear Delt all machines 3x's
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Liar!!!!Filt!!!!
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CalvinH
Moderator
Getbig V
Posts: 16357
The Y boarders are Ron's merry band of misfits.
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« Reply #5599 on: November 16, 2012, 07:08:27 PM » |
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Incline db curls
straight bar drag curls
pushdowns
skull crushers
over head rope tri extension
super set tri/bi machine
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