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Default 03-07-2009, 12:23 PM

Saturday and would consist of SECONDARY EXERCISES:

Biceps:

1st secondary exercise is preacher curls.
1st set- 85x10 reps
2nd set 95x10 reps
3rd set 105x10 reps
4th set 105x10 reps


2nd secondary exercise is Seated dumbbell hammer curls.

1st set- 35x10 reps
2nd set 35x10 reps
3rd set 35x10 reps
4th set 35x10 reps

Triceps:

1st secondary exercise is Dips

1st set- 12 reps
2nd set 12 reps
3rd set 12 reps
4TH set 12 reps

2nd secondary exercise-Triceps pulley pushdowns.

1st set- 100x10 reps
2nd set 115x10 reps
3rd set 115x10 reps
4th set 115x10 reps

Calves:

1st secondary exercise is standing calve raises

1st set- 300x10 reps
2nd set 300x10 reps
3rd set 300x10 reps

2nd secondary exercise is seated calf raises

1st set- 300x10 reps
2nd set 300x10 reps
3rd set 300x10 reps

Quads:

1st secondary exercise-lunges using a smith machine

1st set- 130x10 reps
2nd set 130x10 reps
3rd set 130x10 reps
4th set 130x10 reps

Lower back:

1st secondary exercise- partial dead-lifts/rack pulls (POWER-LIFTING MOVEMENT)
1st set 255x10 reps



2nd exercise for quads is a secondary exercise-Leg extensions

1st set- 70x10 reps
2nd set 70x10 reps
3rd set 70x10 reps


2nd secondary exercise-Still legged dead-lifts

1st set- 205x10 reps
2nd set 205x10 reps
3rd set 205x10 reps


Abs:

Super set 20 Crunch's into 10 side crunch's each side into Lying 20 Leg Raises x 3 sets.


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Default 03-07-2009, 12:31 PM

Good job! I'm sweating after reading it


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Default 03-07-2009, 12:34 PM

Thanks bro, it felt great again today.


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Default 03-09-2009, 05:47 PM

Monday and would consist of KEY EXERCISES :

Chest: 5 sets

1st exercise is a key exercise-15 degree barbell decline presses
PREP SET-160x8 reps
1st set 235x6 reps
2nd set 205x10 reps
3rd set 205x10 reps
4th set 205x10 reps
5th set 205x12 reps

Shoulders:5 sets
1st exercise is a key exercise-seated Barbell shoulder presses
PREP SET 1st set- 75x8 reps
1st set 115x6 reps
2nd set 95x10 reps
3rd set 95x10 reps
4th set 95x10 reps
5th set 95x12 reps

Lat Width: 5 sets

1st exercise is a key exercise-medium grip pull-downs
1st set- 220x10 reps
2nd set 220x10 reps
3rd set 220x10 reps
4th set 220x10 reps
5th set 220x10 reps


Lat Thickness: 5 sets

1st exercise is a key exercise-close grip pulley rows (palms facing one another) to lower stomach
1st set- 160x10 reps
2nd set 140x10 reps
3rd set 140x10 reps
4th set 140x10 reps
5th set 140x10 reps


Traps:5 sets

1st exercise is a key exercise-seated dumbbell shrugs
1st set- 65x10 reps.
2nd set 65x10 reps.
3rd set 65x10 reps.
4th set 65x10 reps.
5th set 65x10 reps

Abs: 3 sets


Super set 20 Crunch's into 10 side crunch's each side into Lying 20 Leg Raises x 3 sets.


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Default 03-10-2009, 04:01 PM

Tuesday:

Biceps: 5 sets
Standing BB curls
1st set- 95x10 reps
2nd set 95x10 reps
3rd set 105x10 reps
4th set 105x10 reps
5th set 105x10 reps

Biceps:

21's 85x 1 set


Triceps:5 sets

1st exercise is a key exercise- Over head cable extensions
1st set- 140x10 reps
2nd set 130x10 reps
3rd set 130x10 reps
4th set 130x10 reps
5th set 130x10 reps


Calves: 5 sets

1st exercise is a key exercise-Standing calf raise on a machine
1st set- 300x10 reps
2nd set 300x10 reps
3rd set 300x10 reps
4th set 300x10 reps
5th set 300x10 reps


Quads: 5 sets

Barbell squats
PREP SET- 155x8 reps
1st set 205x6 reps
2nd set 185x10 reps
3rd set 185x10 reps
4th set 185x10 reps
5th set 175x15 reps


Lower back:

Dead-lifts
PREP SET- 205x8 reps
1st set 250x6 reps
2nd set 205x10 reps


Hams: 5 sets

1st exercise is a key exercise- Lying leg curl
1st set- 50x10 reps
2nd set 50x10 reps
3rd set 50x9 reps
4th set 50x8 reps
5th set 50x8 reps


Over all great workout today, felt good and plenty of strength. Felt like I could've done more on some of these, maybe next week.


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Default 03-12-2009, 04:26 PM

Thursday:

Chest:

15 degree incline barbell press on smith machine

Warm up set 135x10
1st set 205x10 reps
2nd set 190x10 reps
3rd set 190x10 reps
4th set 190x10 reps

flat flyes

1st set 40x10 reps
2nd set 40x10 reps
3rd set 40x10 reps
4th set 40x10 reps


Shoulders:

one arm at a time lateral raises

1st set 35x10 reps
2nd set 35x10 reps
3rd set 35x10 reps
4th set 35x10 reps

Lats:

wide grip pulldowns

1st set 210x10 reps
2nd set 210x10 reps
3rd set 210x10 reps


close grip pulldowns(palms facing each other)

1st set 210x10 reps
2nd set 210x10 reps
3rd set 210x10 reps


Lat Width:

bent over rows to mid/upper-stomach

1st set 135x10 reps
2nd set 135x10 reps
3rd set 135x10 reps


under hand rows to lower stomach

1st set 100x10 reps
2nd set 100x10 reps
3rd set 100x10 reps

reverse flyes
1st set 20x10 reps
2nd set 20x10 reps
3rd set 20x10 reps


Traps:

standing barbell shrugs to front using smith machine

1st set 210x10 reps
2nd set 210x10 reps
3rd set 210x10 reps

OK guys I found out my camera takes video and figured out how to post them, so from time to time I will post short videos of my workouts.

Enjoy, and please feel free to comment.


This is me on my 3rd set of close grip (palms facing each other) pull-downs (once the weather heats up I will jog to the park and do actual pull-ups.


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Default 03-12-2009, 06:48 PM

More video! More video! More video!
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Default 03-12-2009, 08:12 PM

Tomorrow, I promise. It's Bi-cep day - oh yeah!!!!


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Default 03-12-2009, 10:00 PM

Cool video!!


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Default 03-14-2009, 12:07 PM

Saturday:

Biceps:

preacher curls.
1st set- 85x10 reps
2nd set 95x10 reps
3rd set 105x10 reps
4th set 105x10 reps


Seated dumbbell hammer curls.

1st set- 40x10 reps
2nd set 40x10 reps
3rd set 40x10 reps
4th set 40x10 reps

Triceps:

Dips - Body weight

1st set- 12 reps
2nd set 12 reps
3rd set 12 reps
4TH set 12 reps

Triceps pulley pushdowns.

1st set- 100x10 reps
2nd set 115x10 reps
3rd set 115x10 reps
4th set 115x10 reps

Calves:

Standing calve raises

1st set- 300x10 reps
2nd set 300x10 reps
3rd set 300x10 reps

Seated calf raises

1st set- 300x10 reps
2nd set 300x10 reps
3rd set 300x10 reps

Quads:

Lunges using a smith machine

1st set- 130x10 reps
2nd set 130x10 reps
3rd set 130x10 reps
4th set 130x10 reps

Lower back:

Partial dead-lifts
1st set 255x10 reps



Leg extensions

1st set- 70x10 reps
2nd set 70x10 reps
3rd set 70x10 reps


Still legged dead-lifts

1st set- 205x10 reps
2nd set 205x10 reps
3rd set 205x10 reps


Abs:

Super set 20 Crunch's into 10 side crunch's each side into Lying 20 Leg Raises x 3 sets.

Preacher Curls 105lbs 3rd Set


Hammer curls 40lbs 3rd Set


Standing calf raises 300lbs 3rd set


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Default 03-14-2009, 07:58 PM

I'm lovin the videos ripped.


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Default 03-14-2009, 08:29 PM

Thanks Mac, got some benching on Monday.


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Default 03-19-2009, 06:06 PM

Haven't worked out all week due to being ill, didn't feel like getting out there and doing it today but damn glad I did. What an awesome workout!!!!


Thursday:

Chest:

15 degree incline barbell press

Warm up set 135x10
1st set 205x10 reps
2nd set 205x8 reps
3rd set 205x6 reps
4th set 205x6 reps This was the real 205 and I will post video tomorrow.

Flat flies with pinky twist inwards

1st set 45x10 reps
2nd set 45x10 reps
3rd set 45x10 reps
4th set 45x10 reps


Shoulders:

1st secondary exercise is one arm at a time lateral raises

1st set 35x10 reps
2nd set 35x10 reps
3rd set 35x10 reps
4th set 35x10 reps

Lats:

1st secondary exercise is wide grip pullups

1st set 230x10 reps
2nd set 230x10 reps
3rd set 230x10 reps


2nd secondary exercise is close grip pullups-(palms facing each other)

1st set 230x10 reps
2nd set 230x10 reps
3rd set 230x10 reps


Lat Width:

1st secondary exercise is bent over rows to mid/upper-stomach

1st set 155x10 reps
2nd set 155x10 reps
3rd set 155x10 reps


2nd secondary exercise is under hand rows to lower stomach

1st set 115x10 reps
2nd set 115x10 reps
3rd set 115x10 reps

2nd secondary exercise for deltoids is reverse flyes
1st set 25x10 reps
2nd set 25x10 reps
3rd set 25x10 reps


Traps:

Standing barbell shrugs to front using smith machine

1st set 255x10 reps
2nd set 255x10 reps
3rd set 255x10 reps

Overall great workout today, great pumps.


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Thumbs up 03-21-2009, 04:58 PM

I still love training at my home gym even though I do most of my working out at Gold's. The benefits are there for sure given you can stay motivated with your training/diet.

Thanks for sharing!


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Default 05-27-2009, 04:23 PM

Hey congrats to you and your wife Ronnie!!!

OK So I decided to see where I was as far as strength (cause I've been feeling strong as hell lately) and SHIT did I ever blow my last PR out of the water. About 3 weeks ago I PR'd at 250lbs on bench twice. Yeah I was fucking happy with that. So today I just kept adding weight and I hit 280lbs once :rockon2: I took some vid's so check them out!

245x8


260x2


280x1








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Default 05-27-2009, 04:41 PM

about time you showed back up.


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Default 05-27-2009, 05:16 PM

Man I have been so busy with life, I have been in here just not posting. I'm keeping an eye on you guys


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Default 05-27-2009, 09:44 PM

nice lifts man. Your creeping up on 300 which is pushing some big weight (at least to me thats big, lol). Hopefully by this time next year I'll be lifting where you're at!


Light weight baby! Light weight! - Philosophical words of Ronnie Coleman
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Default 05-27-2009, 11:00 PM

yeah posting or not, your looking in even better shape and lifting heavier. good stuff bro
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Default 05-28-2009, 07:32 AM

Quote:
Originally Posted by rycov24 View Post
nice lifts man. Your creeping up on 300 which is pushing some big weight (at least to me thats big, lol). Hopefully by this time next year I'll be lifting where you're at!
Keep pushing and lift big man!

Quote:
Originally Posted by onetiredkris View Post
yeah posting or not, your looking in even better shape and lifting heavier. good stuff bro

Thanks OTK, we all need the compliments you know.


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