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Default recarp82 sts pics page 5 - 04-17-2008, 03:16 PM

im just going to go with the basic first 2 weeks as in the download from ronnies.
lets see if i got this right:
day one
..chest
........decline barbell 2x12-15sets
........incline dumbell 1x12-15sets
..calves
........standing calves 2x12-15
........seated calves 1x12-15

day 2
..back
.........deadlift 2x 12-15
.........med grip pull-up 1x 12-15
.........pulovers 1x 12-15
.........bent o rows 1x 12-15
.........med grip pull downs 1x 12-15
day 3
..shoulders
.........seated dumbell 2x12-15
.........lateral raises 1x 12-15
.........reverse bent o raises 1x 12-15
..traps
.........dumbell shrugs 2x 12-15r
.........behind back bar shrugs 1x 12-15 r

day4
..biceps
..........incl curl 2x 12-15reps
..........preacher curl 1x 12-15 reps
..........hammer curl 1x 12-15 reps
..triceps
..........skulls 2x 12-15r
..........pushdowns 1x 12-15r
..hams
..........leg curl 2x 12-15r
..........stiff deads 1x 12-15r

back day 3 is that alot or is just me.
supps will be cee creatine,ee glutamine,beta-alanine,n.o., as well as whey and a multi vit.

any suggestions feel free.


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Last edited by recarp82; 05-28-2008 at 12:49 PM. Reason: i think its right now
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Default 04-17-2008, 03:48 PM

It seems like a lot on back day being that you have an over all back thickness and then the back width and back thickness exercises, but honestly it is not alot when you really get down to it.


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Default 04-17-2008, 03:52 PM

Yeah, back day is my busiest day. About an hour in the public gym and nearly that much at home on the blast phase. There's some young punks here that can do it quicker though

I take it from you showing 3 sets that you mean you are doing the Cruise phase, right?


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Default 04-17-2008, 05:18 PM

according to the maual the first set is 12-15 reps followed by 2-3 more sets in the prime phase. i might of got it wrong ill doulble check but ill raise the sets if i did.


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Default 04-17-2008, 05:52 PM

prime phase is one working set per exersize at 13-15 reps.

begin with 2 to 3 warm ups sets (12-6-6)

so day 1 chest =
decline barbell- warmup sets 12reps,6reps,6reps then one 'working' set at 13-15 reps
incline dumbbell - one set at 13-15 reps

i know the prime is ultra quick and seems useless but when that blast comes to town.... it'll beat ya
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Exclamation 04-17-2008, 06:34 PM

Quote:
Originally Posted by onetiredkris View Post
prime phase is one working set per exersize at 13-15 reps.

begin with 2 to 3 warm ups sets (12-6-6)

so day 1 chest =
decline barbell- warmup sets 12reps,6reps,6reps then one 'working' set at 13-15 reps
incline dumbbell - one set at 13-15 reps

i know the prime is ultra quick and seems useless but when that blast comes to town.... it'll beat ya
You can use 2 high rep sets for primary exercises only during the prime when training each muscle only once a week. Then 1 set for secondary exercises. One set for primary exercises will suffice when training each muscle twice a week.


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Default 04-17-2008, 06:40 PM

Quote:
Originally Posted by Ronnie Rowland View Post
You can use 2 high rep sets for primary exercises only during the prime when training each muscle only once a week. Then 1 set for secondary exercises. One set for primary exercises will suffice when training each muscle twice a week.
ohh crap i didnt see you updated it to two sets now. ive been going off the older layout you first posted. sorry ronnie and recarp
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Default 04-18-2008, 12:54 AM

ok now that im confused.
my primary excersise is good i just lower the sets in my secondary.


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Default 04-18-2008, 08:48 AM

Quote:
Originally Posted by recarp82 View Post
ok now that im confused.
my primary excersise is good i just lower the sets in my secondary.
Heres a sample of what you'd want to do for traps and bis during the prime-

traps
.........dumbell shrugs (primary) x 2 high rep sets 12-15
.........behind back bar shrugs (secondary) x1 high rep set 12-15

(3 sets total)


..biceps
..........incl curl (primary) x 2 high rep sets 12-15
..........preacher curl (secondary) x 1 high rep set 12-15
..........hammer curl (secondary) x 1 high rep set 12-15

(4 sets total)


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Default 04-18-2008, 10:36 AM

i changed it hopefully its right.


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Default 04-18-2008, 10:56 AM

Quote:
Originally Posted by recarp82 View Post
i changed it hopefully its right.
Good luck and your going to be one happy person..Just stick to what Ronnie has posted.




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Default 04-22-2008, 01:33 PM

chest:
...decline dumbells 1x 52lbx 15,,1x 62lbx 12
...incline dumbells 1x 62lb x15.
quads:
...extnsions 1x 135lb x15,,1x 155lb x12
...press 1x 175lb x 15
tri:
...skulls 1x 77lb x 15,, 1x 82lbx 12
...pushdowns 1x ??lbx 15
the pushdown machine has numbers on it that dont have anything to do with the weight being used. ill use the other one next time.


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Default 04-23-2008, 04:12 PM

back day:
...deadlift 1x 176lb x 15,,1x 220 x 12
...med grip pullups 1x body weight x12 barely
...pullovers straight bar 1x 66lb x 15
...one arm rows 1x 53lb x 15
...wide grip pulldowns 1x 132lb x 15

what is surprising is i was skeptical because it doesnt seem like that much but im sore from yesterday and i felt great after todays.


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Default 04-25-2008, 02:46 PM

had to add tomorrow with today.
shoulders:
...arnold press 1x 57lb x15,,1x 57lb x13
...lateral raise(machine)1x 15 x15
...rev lat raise(mach) 1x 15 x 15
traps:
...alt.dumbell shrug 1x 70lb x 15,,1x 79lb x 12
...barbell shrugs 1x 140lb x 20 oops to lite
biceps:
...incl curl 1x 35lb x 15,,1x 35lb x 13
...preacher 1x 66lb x 18
...hammer 1 x 52lb x 12
i think i wrote the wrong weight down for preacher and bar shrugs, i transfering from kilo to lb i might of looked at the weight of the plate not the bar.
anyways its still goin good im nice and sore the following day.


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Default 04-25-2008, 04:54 PM

Quote:
Originally Posted by recarp82 View Post
chest:
...decline dumbells 1x 52lbx 15,,1x 62lbx 12
...incline dumbells 1x 62lb x15.
quads:
...extnsions 1x 135lb x15,,1x 155lb x12
...press 1x 175lb x 15
tri:
...skulls 1x 77lb x 15,, 1x 82lbx 12
...pushdowns 1x ??lbx 15
the pushdown machine has numbers on it that dont have anything to do with the weight being used. ill use the other one next time.
You should be able to get more weight on the decline then you do with the incline..

As far as strength goes on benching it should look liike this ..From strongest to weakest

Decline
Flat
Incline




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Default 04-25-2008, 10:53 PM

Quote:
Originally Posted by Tough old man View Post
You should be able to get more weight on the decline then you do with the incline..

As far as strength goes on benching it should look liike this ..From strongest to weakest

Decline
Flat
Incline
I agree with ToughOldMan..


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Default 04-26-2008, 06:29 AM

im going to have to re-look at the weights, there in kilos and there are 2 different numbers on them. ill have to figure it out and next week i should have the right numbers.
before i had my break i was doin alot more then what i wrote on here so im probably messing up somewhere.


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Default 04-29-2008, 02:04 PM

chest:
...decline bench 1x 152lbx18,,1x 196lb x 12.
...incline dumbell 2x 70lb x 15/12 (oops)
triceps
...skulls 1x 70lb x 18,,1x 80lb x 12
...pushdowns 1x 198lb x 15
quads
leg ext- same as last week
leg press -same


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Default 04-29-2008, 03:16 PM

Quote:
Originally Posted by recarp82 View Post
im going to have to re-look at the weights, there in kilos and there are 2 different numbers on them. ill have to figure it out and next week i should have the right numbers.
before i had my break i was doin alot more then what i wrote on here so im probably messing up somewhere.
2.2 lbs per kilo.




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Default 04-29-2008, 05:31 PM

yeah but there are 2 sets of numbers on some of the weights i figured it out. thanks though.


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