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Training & Bodybuilding Routines Learn proper form, techniques, & bodybuilding routines here.

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Back, Traps
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Default Back, Traps - 12-18-2007, 08:48 AM

Deadlift
warmup
135 for 10
workset
1. 315 fro 10
2. 405 for 6
3. 315 for 10

Lat Pulls
1. 130 for 10
2. 250 for 6
3. 230 for 10
4. 230 for 10
5. 180 for 15

Ez curl bar pull overs
1. 45 for 15
2. 65 for 10
3. 75 for 8

T bar Row
1. 145 for 15
2. 195 for 10
3. 235 for 8

DB shrugs
1. 90 for 10
2. 100 for 10
3. 100 for 10
4. 100 for 10

Abs
Ball crunch 2 sets of 30 and 15

Reverse crunch

2 sets of 20 and 15

Abs were done superset style. Me abs cramped up.


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Default 12-18-2007, 12:24 PM

Well, Guess I will not be getting that PowerTec Utility Bench until after Christmas. I just contacted PowerTec and they advised me it was on backorder and would not be in the warehouse until Thursday and that they would not be sending out shipments until after the holidays. Oh well, I will just have to steal my Father In Law's Bowflex Bench It Declines, but I will not be able to use the attachment until it comes in. Not a big loss but we (Matt20) and I will at least be able to do Decline DB press in the morning.



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Default 12-18-2007, 03:36 PM

thats a pretty tough looking bench. I would not mind seeing that in my gym
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Default 12-18-2007, 03:54 PM

Yeah it is a good one but not mine. LOL The PowerTec is ultimately better.


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Default 12-18-2007, 04:02 PM

That's bad to the bone!
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Chest,Biceps, and Forearms.
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Default Chest,Biceps, and Forearms. - 12-19-2007, 08:40 AM

Decline DB press
warm up
70/ 10
workset
1. 100 / 10
2. 100 / 6
3. 100 / 10
4. 100 / 10
5. 80 / 15
I stayed with 100 lb DB's so I could get a feel for the weight on decline

Incline DB Press
1.80 / 12
2.80 / 10
3.90/ 8

Dumbell Curls
1. 50 / 10
2. 50 / 8
3. 40 / 10

One Arm Preacher Curl
1. 30 / 15
2. 40 / 12
3. 40 / 10

Hammer Curls
1. 30 / 15
2. 40 / 12
3. 50 / 8

Good workout took some getting used to that declince bench angle was kinda weird. I have these power block Dumbells so you cannot drop the weight and it gets awkward putting them on the floor. I will have to devise some type of placement that is elevated to put them on when I finish the set. Any ideas would be welcomed.


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Thumbs up 12-19-2007, 07:56 PM

Quote:
Originally Posted by RoaringMad Mac View Post
Well, Guess I will not be getting that PowerTec Utility Bench until after Christmas. I just contacted PowerTec and they advised me it was on backorder and would not be in the warehouse until Thursday and that they would not be sending out shipments until after the holidays. Oh well, I will just have to steal my Father In Law's Bowflex Bench It Declines, but I will not be able to use the attachment until it comes in. Not a big loss but we (Matt20) and I will at least be able to do Decline DB press in the morning.

Cool looking decline bench. Never seen one with a red head rest. I like it!


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Default 12-19-2007, 07:58 PM

Quote:
Originally Posted by RoaringMad Mac View Post
Decline DB press
warm up
70/ 10
workset
1. 100 / 10
2. 100 / 6
3. 100 / 10
4. 100 / 10
5. 80 / 15
I stayed with 100 lb DB's so I could get a feel for the weight on decline

Incline DB Press
1.80 / 12
2.80 / 10
3.90/ 8

Dumbell Curls
1. 50 / 10
2. 50 / 8
3. 40 / 10

One Arm Preacher Curl
1. 30 / 15
2. 40 / 12
3. 40 / 10

Hammer Curls
1. 30 / 15
2. 40 / 12
3. 50 / 8

Good workout took some getting used to that declince bench angle was kinda weird. I have these power block Dumbells so you cannot drop the weight and it gets awkward putting them on the floor. I will have to devise some type of placement that is elevated to put them on when I finish the set. Any ideas would be welcomed.
Why not do incline presses and decline or flat flyes flyes until the decline bench is delivered.


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Default 12-19-2007, 08:18 PM

Sounds good, That decline bench is a little awkard.


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Shoulders, Triceps
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Default Shoulders, Triceps - 12-20-2007, 08:30 AM

PowerTec Shoulder Press
warmup
135 / 10,8,6
workset
1. 215 / 10
2. 305/ 7 - 3 plates per side
3. 265 / 10
4. 275 / 10
5.215 / 15

One arm Dumbell Lateral Raises
1. 30/15
2. 50/10
3. 50/8

Rear Lateral Raises
1.30/15
2.40/10
3.50/8----should have stayed with 40's and gotten the reps this was a little heavy.

Barbell French Press
45/ 12
workset
1. 95/10
2.115/8
3.105/10
4.95/15

Underhand Tricep Pushdown.
50/ 20
70/8
70/8

Awesome workout, Really feeling the pump now on these lifts. Getting stronger again on some as well since I can judge the weight on the lifts a little better.


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Default 12-20-2007, 12:59 PM

keep after it Mac. looks like steady work.
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Default 12-20-2007, 03:04 PM

Thanks drift, I feel this is what I have been really looking for. The poundages will be coming soon but that ultimately is not what I am looking for.


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Calves,Quads,Hamstrings.
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Default Calves,Quads,Hamstrings. - 12-21-2007, 08:44 AM

Standing Calf Raises
1. 225 / 10
2. 315 /8
3. 315 / 10

Seated Calf Raises
275 for 15
360 for 10
360 for 10

Squats
warm up
135 for 10
205 for 10
225 for 10
work set
405 for 10
500 for 7
315 for 15 Hell and hell yeah on this set of squats

Hack squats
275 for 15
360 for 10
450 for 8

Leg curl
50 for 10
70 for 6

Romanian Deadlift
50 for 15
60 for 10

Absolutely awesome workout. That doing the good number of warm up sets and getting a little pump really set me up for the prime set and heavy work set. Ask Matt20, I did not even have to use knee wraps for the 500 My legs were full of blood and The set felt really good. Good depth on the squats also. Only thing was a bummer was getting up under the rack from a short 215 pound bodybuilder who is a couple of inches shorter than me. LOL

Good workout though.


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Default 12-21-2007, 11:05 AM

You are a beast Mac!
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Default 12-21-2007, 12:39 PM

What's up with short jokes Mac! haha
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Default 12-21-2007, 12:42 PM

I was waitin. LOL


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Default 12-21-2007, 12:51 PM

Quote:
Originally Posted by RoaringMad Mac View Post
Standing Calf Raises
1. 225 / 10
2. 315 /8
3. 315 / 10

Seated Calf Raises
275 for 15
360 for 10
360 for 10

Squats
warm up
135 for 10
205 for 10
225 for 10
work set
405 for 10
500 for 7
315 for 15 Hell and hell yeah on this set of squats

Hack squats
275 for 15
360 for 10
450 for 8

Leg curl
50 for 10
70 for 6

Romanian Deadlift
50 for 15
60 for 10

Absolutely awesome workout. That doing the good number of warm up sets and getting a little pump really set me up for the prime set and heavy work set. Ask Matt20, I did not even have to use knee wraps for the 500 My legs were full of blood and The set felt really good. Good depth on the squats also. Only thing was a bummer was getting up under the rack from a short 215 pound bodybuilder who is a couple of inches shorter than me. LOL

Good workout though.

You have some strong legs Mac! Now here's a few tips to help even more. I will make the needed changes in blue!

Squats
warm up
135 for 10 (15 reps)
205 for 10 (6 reps)
225 for 10 (250 for 4 reps)

work sets- (should be 5 not 3)
405 for 10
500 for 7
(450 for 8-10)
(425 for 8-10)

315 for 15


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Default 12-23-2007, 10:58 AM

Note thanks I will do that next week, Remember this Matt so we don't have to hear jokers like Rick call us slackers. LOL


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Back, Traps
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Default Back, Traps - 12-24-2007, 04:14 PM

3rd week
Deadlifts
warmup
135 for 15
workset
1. 365 for 10
2. 455 for 6
3. 365 for 10
Lat pulls
1. 160 for 10
2. 300 for 6
3. 250 for 10
4. 250 for 10
5. 180 for 15

straight arm pull downs (lats)
1. 50 for 15
2. 50 for 15
3 50 for 8

Barbell Bent over Rows
1. 250 for 10
2. 295 for 6
3. 225 for 10

Tbar Rows
1. 165 for 15
2. 215 for 10
3. 265 for 7

Barbell shrugs
1. 135 for 16
2. 315 for 8
3. 225 for 10
4. 225 for 15


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Chest,Biceps, and Forearms.
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Default Chest,Biceps, and Forearms. - 12-25-2007, 10:35 AM

Decline Dumbbell Press
warmup
50 for 10
60 for 8
70 for 6
workset
1. 90 for 10
2. 130 for 6
3. 100 for 10
4. 100 for 10
5. 80 for 14

PowerTec Incline Press
1. 180 for 15
2. 320 for 8
3. 340 for 8

Seated Dumbbell Curls
1. 40 for 10
2. 50 for 6
3 30 for 10

One Arm Preacher Curls
1. 30 for 15
2. 40 for 10
3. 40 for 8

Hammer curls
1. 30 for 15
2. 50 for 10
3. 60 for 8

Absolutely awesome workout. I am going to use the PowerTec Incline press for my secondary pressing movement because I have no strain in my shoulder what so ever and it just puts and everlasting blasting pump in my chest. Key is squeezing at the top of the movement. for me anyway.

Everything was superpump today. Felt really good to get a good pump this way. The decline bench is no more an issue. I can use the 130''s and come up with them pretty easily.


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