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Default 02-16-2008, 04:41 PM

Friday - 2/15
Hack Squats - 180x15, 90x20
Standing Leg Curls - 40x15 (each leg)
Standing Calve Raises - 260x15

*Just did one exercise for each, was having an off night and decided to call it. Probably should have stayed, but instead I will make up for what i didn't do last night tonight, and tonight will be cardio.
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Default 02-18-2008, 07:39 PM

Saturday - 2/16
15:00 on the elliptical
15:00 on the bike

Sunday - 2/17
10:00 on the treadmill
10:00 on the bike

Crunch Machine - 105 x 20
Hanging Leg Raises - BW x 20
Crunch Machine - 105 x 20
Hanging Leg Raises - BW x 20
Crunch Machine - 105 x 20
Hanging Leg Raises - BW x 20
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Scale UPDATE:
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Default Scale UPDATE: - 02-18-2008, 07:56 PM

Sunday - 2/17

Stepped on the same scale i always do, wearing the same exact thing i always wear, and hoping that i hadn't lost anything through the anabolic prime. I peered at the scale, and it said 160.2lbs

+5lbs in the first two weeks (and that was just the anabolic prime)

this is now when the massive eating, supplementing, and high volume training start. i'll be staying off the scale until the end of the anabolic blast. lets see if i can hit 170-180lbs...
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Default 02-18-2008, 08:49 PM

Atta Boy!!! GROW!!!!!!!!!!!!!


Jack3D and that's it, nothing else other then FOOD
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Default 02-18-2008, 10:54 PM

Eat man, eat! Keep up the good work brother!


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Default 02-18-2008, 10:57 PM

thanx guys...the plan is to get up there and start scaring some people with how much size im putting on...
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Default 02-19-2008, 05:47 PM

Monday - 2/18
Dumbbell Press: 50x10, 50x10, 50x9, 50x8, 50x8
Hammer Strength Incline Presses: 90x12, 180x8, 160x10, 90x16, 90x20
Pec Deck: 40x10, 45x10, 45x10, 40x10, 40x10
Standing Calve Raises: 240x10, 260x10, 260x10, 240x10, 240x10
Seated Calve Raises: 90x10, 90x10, 90x10, 90x10, 90x10

**Not a bad first day. Chest was BEAT at the end of the workout.
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Default 02-19-2008, 05:54 PM

Quote:
Originally Posted by antihero View Post
Monday - 2/18
Dumbbell Press: 50x10, 50x10, 50x9, 50x8, 50x8
Hammer Strength Incline Presses: 90x12, 180x8, 160x10, 90x16, 90x20
Pec Deck: 40x10, 45x10, 45x10, 40x10, 40x10
Standing Calve Raises: 240x10, 260x10, 260x10, 240x10, 240x10
Seated Calve Raises: 90x10, 90x10, 90x10, 90x10, 90x10

**Not a bad first day. Chest was BEAT at the end of the workout.

Did you and Ronnie change up something specific from this:

Day 1 would be Monday and would consist of:
Chest:

1st exercise is a key exercise-15 degree barbell decline press

1st set- 8-10 rep (1 rep short of good failure)
2nd set 4-6 reps) (heavy set)
3rd set 8-10 reps

4th set 8-10 reps
5th set 12-15 reps


2nd exercise is a secondary exercise-15 degree Incline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 8-10 reps

4th set 8-10 reps
5th set 6-8 reps


Calves:

1st exercise is a key exercise-Standing calf raise

1st set- 12-15 reps

2nd set 8-10 reps

3rd set 8-10 reps

4th set 8-10 reps
5th set 6-8 reps

Now I realize there can be three different exercises I am talking about the rep ranges you are staying in and not going up in weight. Or am I just over looking the fact that this is your first blast and need to keep my mouth shut


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Default 02-19-2008, 06:00 PM

Quote:
Originally Posted by RoaringMad Mac View Post
Did you and Ronnie change up something specific from this:

Day 1 would be Monday and would consist of:
Chest:

1st exercise is a key exercise-15 degree barbell decline press

1st set- 8-10 rep (1 rep short of good failure)
2nd set 4-6 reps) (heavy set)
3rd set 8-10 reps

4th set 8-10 reps
5th set 12-15 reps


2nd exercise is a secondary exercise-15 degree Incline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 8-10 reps

4th set 8-10 reps
5th set 6-8 reps


Calves:

1st exercise is a key exercise-Standing calf raise

1st set- 12-15 reps

2nd set 8-10 reps

3rd set 8-10 reps

4th set 8-10 reps
5th set 6-8 reps

Now I realize there can be three different exercises I am talking about the rep ranges you are staying in and not going up in weight. Or am I just over looking the fact that this is your first blast and need to keep my mouth shut
Ronnie and I didn't change anything, your just overlooking the fact that i tend to forget and overlook the simple things. I fucked up the rep ranges, but that will be fixed. First time through, mistakes are bound to happpen. I'm gonna make sure i read over eveything again before the end of the day so that I have the reps, etc. down correctly.
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Default 02-19-2008, 06:13 PM

Okay, I am just looking out for you on this. That is why I was asking. I understand some things will be done out of context the first time through I did it also. This just shows you we are watching. LOL.


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Default 02-19-2008, 07:33 PM

up until getting some comments in here yesterday, i was beginning to wonder. lol

Quote:
Originally Posted by RoaringMad Mac View Post
Okay, I am just looking out for you on this. That is why I was asking. I understand some things will be done out of context the first time through I did it also. This just shows you we are watching. LOL.
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Default 02-19-2008, 08:15 PM

We're all watching you bro! Want to see you blow up!!! [in a good way]


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Default 02-19-2008, 09:17 PM

Quote:
Originally Posted by antihero View Post
up until getting some comments in here yesterday, i was beginning to wonder. lol
heh no comments during the prime. the prime is SO boring, it kills me waiting for the blast. =x


and about your chest work. you kind of over-did number of working sets too.
for a given muscle ronnie suggests 12 working sets max. so you might want to switch it to:
Dumbbell Press (5 work sets)
Hammer Strength Incline Presses(4 work sets)
Pec Deck (3 work sets)
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Default 02-22-2008, 10:49 PM

Tuesday - 2/19
Deadlift - 90x12, 140x10, 180x8, 140x10
Hammer Strength Pull Down - 90x12, 110x10, 140x8, 110x10
Hammer Strength Rows (single arm) - 45x12, 55x10, 65x8, 55x10, 45x12
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Default 02-22-2008, 10:49 PM

Wednesday - 2/20
Dumbbell Shoulder Press - 40x12, 40x10, 45x8, 40x10, 40x12
Cable Straight Arm Pulldowns - 50x12, 60x10, 70x8, 60x10, 50x12

Barbell Shrugs - 90x12, 140x10
Behind the Back Barbell Shrugs - 90x12, 140x10
Dumbbell Shrugs - 45's x 12, 50's x 10

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Default 02-22-2008, 10:50 PM

Thursday -2/21
Barbell Curls - 45x12, 55x10, 65x8, 55x10, 45x12 ------ SUPERSET
Skull Crushers - 45x12, 45x10, 55x8, 45x10, 45x12 ---- SUPERSET

Flex Machine Curls - 50x12, 60x10, 70x8 -------- SUPERSET
Machine Dips - 165x12, 180x10, 195x8 ----------SUPERSET

~ forgot forearms
~ Love the way the weights are going up each week, and they seem to be pretty consistent even with adding in alot more volume
~ I need to get these sets, etc. figured out properly
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Default 02-22-2008, 10:58 PM

Ronnie is going to tell you it is unessisary to do the supersets. I had a discussion with him about this because I used to do it. Just lettin ya know.

Just do them one after the other.


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Default 02-22-2008, 11:16 PM

Quote:
Originally Posted by RoaringMad Mac View Post
Ronnie is going to tell you it is unessisary to do the supersets. I had a discussion with him about this because I used to do it. Just lettin ya know.

Just do them one after the other.
I did it that way to make sure i wouldnt be wasting too much time in the gym, how long should rest between sets be?
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Default 02-22-2008, 11:16 PM

you pretty much got it, just on the secondary exercise you dont need to follow the (prep,heavy,lighter,lighter.lightest) sceme. the secondary exercise is traditional start off light then every set get progressively heavier.

example
primary exercise: barbell curls = prep,heaviest,lighter,lighter,lighter
secondary exercise: preacher curls= lightest,heavier,heavier,heavier,heaviest
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Default 02-22-2008, 11:19 PM

Quote:
Originally Posted by onetiredkris View Post
you pretty much got it, just on the secondary exercise you dont need to follow the (prep,heavy,lighter,lighter.lightest) sceme. the secondary exercise is traditional start off light then every set get progressively heavier.

example
primary exercise: barbell curls = prep,heaviest,lighter,lighter,lighter
secondary exercise: preacher curls= lightest,heavier,heavier,heavier,heaviest
oo, ok. so it comes to a total of 10 worksets per bodypart?
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