NaturalWonder83
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« Reply #875 on: September 15, 2011, 05:50:43 PM » |
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wed-off
thursday
shoulders arms
face pulls superset rear shrugs
4 x 12 ss 4 x 12
lumberjack press superset db shrugs superset bench knee ups
3 x 12, 15, 20 ss 3 x 12 ss 3 x 25
cable laterals superset dumbell laterals superset ball pikes
3 x 12 ss 3 x 15 ss 3 x 15
chins superset diamond pushups feet on ball
3 x 10 ss 3 x 25
rope pushdowns superset incline hammer curls
3 x 15 ss 3 x 6, 8, 10
dips superset barbell curls
5 x 15 ss 5 x 8
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Meso_z
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« Reply #876 on: September 16, 2011, 05:27:44 AM » |
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Youre consistent. cool.
Do you ever feel like not working out or run down..or youre always amped up before a workout?
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NaturalWonder83
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« Reply #877 on: September 17, 2011, 08:52:22 AM » |
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meso-thx-im usually looking 4ward to my workout-but sometimes im too tired in the morn so ill workout later in the day-i rarely have a bad workout
fri
legs
10 min dynamic warm up
dead bug with wall push superset ball ham curl w/ balance hold superset ball rotations
3 x 30 secs ss 3 x 8 per leg ss 3 x 30
cable squats superset trap bar deadlifts
50 x 15 ss 225 x 15
70 x 15 ss 225 x 15
100 x 15, rest 10 secs then 100 x 15 ss 225 x 15 rest 10 secs, then 225 x 15
barbell glute bridges superset reverse single leg squat w/ wall slide
235 x 12 ss 20 perleg
235 x 12 ss 20 per leg
235 x 12 ss 20 per leg
box jumps superset single leg ham curl on ball
2 x 20 ss 2 x 20 per leg
hanging wipers
3 x 30
saturday
chest back
pushups superset pullups
1 pushup into 1 pullup
2 pushups ito 2 pullups
etc
up to 10 pushups into 10 pulups
hamer strength press superset tbar rows
3 set of 2 plates per side x 10 ss 3 sets of 3 plates x 8, 4 plates x 8, 5 plates x 6
incline dumbell press superset bent over 2 dumbell rows
3 sets of 70lbs x15 ss 3 sets of 55lbs x 10
seated calf ss single leg calf
4 sets of 12 ss 4 sets of 25
lying supermanw/ scap retraction superset dive bomber pushups-10 ss 10
superman ss scorpion pushups-10 ss 10
superman ss spiderman pushups-10 ss 10
superman ss band pull apart pushups-10 ss 10
palof press iso hold
35lbs-2 sets of 30 scs per side
low cardio this week
wil hit 4 days next week
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NaturalWonder83
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Phillip Heath killed bodybuilding
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« Reply #878 on: September 19, 2011, 07:47:46 PM » |
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monday
face pulls
5 sets heavy
smith machine behind back shrugs
135 x 12
225 x 12
275 x 12
275 x 12
275 x 12
lumberjack press superset db shrugs
plate x 10 per arm ss 80 x 20
plate+25 x 8 per arm ss 100 x 20
plate+35 x 6 per arm ss 120 x 20
lateral raise supeset chins superset diamond pushups
5 sets of 20 x 12 ss 5 sets of 5 ss 5 sets of 15
did all sets back to back no stopping
overhead db extension ss db curls
65 x 12 ss 35 x 6
75 x 12 ss 35 x 8
85 x 12 ss 35 x 10 drop to 20 x 20
cable incline curls superset skullcrushers
4 sets of 35 x 10 ss 4 sets of 70 x 12
cable wrist curls
3 x 12
cable reverse wrist curls
3 x 20
30 min stairmastr level 12
few hours later-light jog for half hour outside
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NaturalWonder83
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Phillip Heath killed bodybuilding
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« Reply #879 on: September 20, 2011, 05:27:38 PM » |
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tuesday morning
lower body
10 min dy warm up
smith machine front squats
135 x 15
185 x 10
195 x 8
195 x 5
ball hip pikes
3 x 20
single leg dumbell romanian deads
50lbs-3 x 10 per leg
superset with
single leg ball leg curls
3 x 20 per leg
stair calves
1st step 1 raise...up to 12 steps 12 raises
trx pistol squats
3 x 15 per leg
superset with
power ups on bench
3 x 25 per leg
hanging reverse crunch
2 x 10
hanging wipers
2 x 30
wall sits
3 sets of 2 mins
tuesday evening
3 mile run outside
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NaturalWonder83
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Phillip Heath killed bodybuilding
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« Reply #880 on: September 22, 2011, 05:31:13 PM » |
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wed-off
cheat meals
thursday
chins superset trx atomic pushups
12 ss 30
12 ss 20
12 ss 15
12 ss 10
strict pulldowns superset med ball pushups
90 x 12 ss 15
120 x 10 ss 15
130 x 8 ss 15
incline dumbell press superset pendalay rows
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8
cable chest press superset 1 arm db rows
40 x 10 ss 80 x 10
40 x 10 ss 80 x 10
40 x 10 ss 80 x 10
pec deck superset dive bomber pushups superset ab wheel
290 x 10 ss 15 ss 15
290 x 10 ss 15 ss 15
10 rounds of 25 rope slams
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NaturalWonder83
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« Reply #881 on: September 23, 2011, 12:50:52 PM » |
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Friday
10 min dynamic warmup
stability ball leg curls superset stability ball stir the pot
4 x 20 ss 4 x 20
zercher squats superset dead bug w/ wall push
4 sets of 95 x 12 ss 4 sets of 30 secs
1st time trying zerchers...really liked them
stiff leg deadlifts
4 sets of 185 x 10
bulgarian split squat w/ dumbell in goblet position superset hip pikes on stability ball
60 x 10 per leg ss 15
70 x 10 per leg ss 15
80 x 7 per leg ss 15
stability ball bridges superset stability ball single leg curl w/ balance hold
2 sets of 12 ss 2 sets of 6 per leg
20 min intervals on stairmaster
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NaturalWonder83
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Phillip Heath killed bodybuilding
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« Reply #882 on: September 27, 2011, 05:49:00 PM » |
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sat-rest day
sunday-rest day had a small cheat meal
monday-no time for the gym but i had some cheat foods
tuesday
chest/back/shoulders
trx t flies superset chins superset med ball pushups
3 sets of 12 ss 3 sets of 15 ss 3 sets of 20
leg press calves
5 sets of 15
lumberjack press superset seated cable rows
plate x 10 ss 130 x 8
plate+25 x 8 ss 150 x 8
2 plates x 6 ss 170 x 8
2 plates x 5 ss 190 x 8
incline dumbell press superset barbell rows
100 x 6 ss 135 x 10
100 x 6 s 135 x 10
1 arm dumbell floor press w/ serratus punch superset hammer chins superset ab wheel rollouts
60 x 10 ss 10 ss 15
70 x 10 ss 10 ss 15
30 min stairmaster level 11
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NaturalWonder83
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Getbig V
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Phillip Heath killed bodybuilding
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« Reply #883 on: September 29, 2011, 06:49:52 AM » |
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Wed
10 min dynamic warm up
stability ball leg curl balance hold superset stability ball stir the pot
3 x 1 min ss 3 x 30
front squats
8 sets of 135 x 6
dumbell step ups
55 x 12 per leg
65 x 12 per leg
70 x 12 per leg
stiff leg deads superset single leg hip thrusts between 2 benches
4 sets of 195 x 15 ss 4 sets of 12 per leg
20 min stairmaster level 12
last min was level 20
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NaturalWonder83
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Getbig V
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Phillip Heath killed bodybuilding
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« Reply #884 on: September 29, 2011, 07:07:43 PM » |
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Thursday
diamond pushups on med ball superset weighted chins
5 sets of 10 ss 5 sets of 5 w/ 25lbs
rope pushdows superset dumbell curls
50 x 12 ss 30 x 10
70 x 12 ss 40 x 10
90 x 12 ss 45 x 10
90 x 12 drop to 40 x 15 ss 45 x 10 drop to 20 x 12
overhead dumbell ext superset incline hammer curls
80 x 10 ss 35 x 8
80 x 12 ss 35 x 8
80 x 15 ss 35 x 8
skullcrushers supeset trx bridge position bicep curls
80 x 12 ss 8
80 x 10 ss 8
80 x 8 ss 8
gripper superset hanging wipers superset bench knee ups
3 sets of 30 per hand ss 30 ss 30
cardio:
20 mins battling ropes
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NaturalWonder83
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Getbig V
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Phillip Heath killed bodybuilding
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« Reply #885 on: October 04, 2011, 05:26:03 AM » |
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friday
10 min dynamic warmup
dead bug with wall push
3 sets of 30 secs
front squats
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
supersetted with
single leg hamstring curls on ball
8 sets of 12 per leg
bulgarian split squats
55 x 12 per leg
55 x 12 per leg
55 x 12 per leg
55 x 12 per leg
55 x 12 per leg
dumbell stff leg deads
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
20 mins battling ropes
monday
pullups superset pushups
6 sets of 12 ss 6 sets of 30
trx inverted row superset trx atomic pushups
4 sets of 10 ss 4 set of 15
incline barbell press
185 x 10
195 x 8
195 x 8
1 arm db rows
70 x 12
80 x 12
85 x 12
flat dumbell press
90 x 10
90 x 10
20 min on treadmill-15 incline, 3.5 mph
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NaturalWonder83
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Getbig V
Gender:
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Phillip Heath killed bodybuilding
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« Reply #886 on: October 04, 2011, 05:48:20 PM » |
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tuesday
lower body
10 min dynamic warmup
front squats
175 x 4
175 x 4
175 x 4
175 x 4
175 x 4
175 x 4
dumbell step ups
70 x 12 per leg
70 x 12 per leg
ab wheel rolls
2 sets of 25
trap bar deadlifts
295 x 12
295 x 12
hanging wipers superset glute bridges against bench
30 ss 15
30 ss 15
before bed:7 mile run outside
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NaturalWonder83
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Getbig V
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Phillip Heath killed bodybuilding
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« Reply #887 on: October 05, 2011, 07:31:41 PM » |
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wednesday
trx y flies superset face pulls
12 ss 35 x 12
12 ss 45 x 12
12 ss 55 x 10
smith machine shrugs superset dumbell crucifix hold
225 x 12 ss 30 x 30 secs
295 x 12 ss 30 x 30 secs
315 x 12 ss 30 x 30 secs
315 x 12 ss 30 x 30 secs
bench knee ups
3 sets of 50
trx handstand pushups
3 sets of 10
dips superset rope pushdowns
5 sets of 15 ss 5 sets of 40lbs x 12
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NaturalWonder83
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Getbig V
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Phillip Heath killed bodybuilding
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« Reply #888 on: October 06, 2011, 05:58:11 PM » |
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thursday
hammer chins
7 sets of 12
bent over barbell rows
135 x 10
185 x 8
185 x 8
185 x 8
185 x 8
1 arm dumbell rows
80 x 15
80 x 15
80 x 15
80 x 15
dumbell pullovers superset chins
90 x 12 ss 10
90 x 12 ss 10
90 x 12 ss 10
90 x 12 ss 10
hammer curls
30 x 10
35 x 8
40 x 6
drop to 30 x 12
drop to 20 x 5
30 min stairmaster level 12
cheat day
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NaturalWonder83
Moderator
Getbig V
Gender:
Posts: 10433
Phillip Heath killed bodybuilding
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« Reply #889 on: October 08, 2011, 06:30:28 AM » |
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friday
dumbell goblet squat
100 x 15
105 x 15
110 x 12
115 x 12
120 x 12
125 x 10
130 x 10
130 x 10
130 x 10
ascending stair calves
13 sets
dumbell walking lunges
30s x 30
40s x 30
50s x 30
50s x 30
50s x 30
single leg dumbell romanian deadlift
50 x 10 per leg
50 x 10 per leg
50 x 10 per leg
50 x 10 per leg
ab wheel rollouts
4 sets of 25
box jumps superset wall sits
4 set of 12 ss 4 sets of 1 min
trx hamstring curls
4 sets of 15
30 min stairmaster level 11
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NaturalWonder83
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Getbig V
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Phillip Heath killed bodybuilding
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« Reply #890 on: October 09, 2011, 06:57:48 PM » |
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saturday
chest
trx scorpion pushups
2 sets of 45 seconds
incline barbell press
135 x 10
185 x 10
195 x 8
205 x 6
205 x 6
cable chest press
50 x 12
70 x 12
90 x 12
90 x 12
pec deck superset pushups
2 sets of 10 ss 2 sets of 25
med ball russ twists
4 sets of 40 seconds
20 min battling ropes
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NaturalWonder83
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Getbig V
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Posts: 10433
Phillip Heath killed bodybuilding
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« Reply #891 on: October 10, 2011, 10:19:38 AM » |
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mon
10 min dynmaic warmup
front squats
135 x 8
145 x 8
155 x 8
165 x 8
175 x 8
185 x 8
185 x 8
185 x 8
single leg ham curl on stability ball superset stability ball stir the pot
4 sets of 15 per leg ss 4 sets of 30 seconds
bulgarian split squats
50lbs per hand-4 sets of 20 per leg
barbell glute bridges
315 x 10
315 x 10
315 x 10
stiff leg deads
195 x 10
195 x 10
195 x 10
20 min stairmaster level 9
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NaturalWonder83
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Getbig V
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Phillip Heath killed bodybuilding
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« Reply #892 on: October 12, 2011, 02:09:05 PM » |
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tuesday
did a chest back workout which was lousy
wed
did back over
hammer chins
5 sets of 10
1 arm dumbell rows
90lbs
5 sets of 8
bent barbell rows
185
5 sets of 8
standing cable row
stack
4 sets of 12
chins
4 sets of 8
pullovers
90lbs
3 set of 12
stability ball stir the pot
3 sets of 20
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NaturalWonder83
Moderator
Getbig V
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Posts: 10433
Phillip Heath killed bodybuilding
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« Reply #893 on: October 13, 2011, 05:18:14 PM » |
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thursday evening
shoulders w/ CalvinH
hammer strength press
plate per side x 30
plate+25 per side x 12
2 plate per side x 10
2 plate+25 per side x 5
2 plate+25 per side x 5
2 plate+25 per side x 5
hammer strength shrugs
2 plate per side x 12
3 plate per side x 12
4 plate per side x 8
4 plate per side x 8
side raises
22.5lbs-4 sets of 12
lumberjack press
plate x 12 per arm
plate+25-3 sets of 5 per arm
face pulls
3 sets of 12
seated calf
5 sets of 12
stairmaster-20 mins intervals
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NaturalWonder83
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Getbig V
Gender:
Posts: 10433
Phillip Heath killed bodybuilding
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« Reply #894 on: October 14, 2011, 11:51:52 AM » |
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friday
10 min dynamic warmup
stability ball leg curl balance hold superset dead bug w/ wall push
2 set 1 min ss 2 set 30 secs
smith machine front squats
205 x 5
205 x 5
205 x 5
135 x 20
trx jump squats superset trx leg curls
4 sets of 20 ss 4 sets of 20
single leg dumbell romanian deadlift
60lbs-4 sets of 8 per leg
single leg hip thrust in between 2 benches
4 sets of 12 per leg
overhead walking lunges
65lbs-4 sets of 20 lunges
20 mins intervals on stairmaster
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NaturalWonder83
Moderator
Getbig V
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Phillip Heath killed bodybuilding
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« Reply #895 on: October 15, 2011, 06:20:12 PM » |
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Sat
rope pushdowns
5 sets of 12
diamond pushups on med ball
4 sets of 25
trx bridge curls
4 sets of 12
chins
5 sets of 10
overhead rope extensions superset incline hammer curls
60 x 12 ss 30 x 10
90 x 12 ss 30 x 8
120 x 10 ss 30 x 6
seated barbell curls
40 x 10
60 x 10
70 x 8
70 x 8
70 x 8
50 x 20
dumbell skullcrushers
30lbs-4 sets of 10
cable wrist curls
3 sets of 15
cable revers curls
3 sets of 10
30 min stairmaster level 12
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NaturalWonder83
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Getbig V
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Phillip Heath killed bodybuilding
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« Reply #896 on: October 18, 2011, 06:06:54 AM » |
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mon
pulldowns
5 sets of 20, 15, 12, 10, 8
1 arm dumbell rows
90lbs
5 sets of 10
hammer strength 1 arm row
3 plates+25 per arm x 10
3 plates+35 per arm x 8
4 plates per arm x 6
4 plates per arm x 6
chest supported tbar row
2 plates+25
4 sets of 10, 8, 6, 5
sternum chins superset ball hip pikes
4 sets of 10 ss 4 sets of 12
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newmom
Guest
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« Reply #897 on: October 18, 2011, 07:11:27 AM » |
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NaturalWonder83
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Getbig V
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Phillip Heath killed bodybuilding
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« Reply #898 on: October 18, 2011, 06:52:13 PM » |
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tuesday
side dumbell lateral(palms facing away) superset TRX I raise
20 x 12 ss 12
25 x 12 ss 12
30 x 12 ss 12
30 x 12 ss 12
handstand pushups on wall superset smith machine shrugs
10 ss 225 x 12
10 ss 295 x 12
10 ss 315 x 10
10 ss 315 x 10
trx atomic pushups superset face pulls
12 ss 40 x 12
12 ss 40 x 12
12 ss 40 x 12
12 ss 40 x 12
12 ss 40 x 12
incline dumbell press superse rear delt flies
85 x 12 ss 15 x 15
85 x 12 ss 20 x 15
85 x 12 ss 25 x 15
85 x 12 ss 25 x 15
cable chest press superset cable crossovers
35 x 12 ss 40 x 12
35 x 12 ss 40 x 12
35 x 12 ss 40 x 12
35 x 12(single arm) ss 40 x 12
ab wheel rollouts
2 sets of 20
dumbell 6 way raise
10lbs-2 sets of 6
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NaturalWonder83
Moderator
Getbig V
Gender:
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Phillip Heath killed bodybuilding
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« Reply #899 on: October 20, 2011, 07:43:03 PM » |
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thursday
hopefully will get to do cardio on friday, sat, sunday this week...not happy with the diet this week-had a cheat meal on monday-sushi, pizza, and some candy after my workout... tuesday, pizza after my workout...and blueberry pancakes with a caesar salad wrap w/ potato salad for dinner last night on wed.
great pumps all week from the extra carbs though
today-thursday-no cheat meals
rope pushdowns superset dumbell kickbacks superset bench knee ups
5 sets of 12 ss 5 sets of 15 ss 5 sets of 20
trx bridge curls superset chins superset trx fallouts
5 sets of 12 ss 5 sets of 5 ss 5 sets of 15
overhead rope extensions superset incline hammer curls superset plate rotations
4 sets of 12, 15, 20, 25 ss 4 sets of 10 ss 4 sets of 30 secs
hammer curls face down on incline bench superset dips superset dumbell curls
4 sets of 10 ss 4 sets of 12 ss 4 sets of 8
gripper work
3 x 30 secs
cable wrist curls
3 sets of 15
superset
cable reverse wrist curls
3 sets of 15
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