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

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Default 04-30-2008, 04:08 PM

back0
...deadlifts 1x 185 x13,,1x 227x 10
...pullups 1x bw x15 (gettin a bit easier)
...pullovers 1x 66 x15
...one arm row 1x 70 x12
...wide grip pulls 1x 132 x 15


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Default 05-06-2008, 11:49 AM

starting the 4 week section today.


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Default 05-06-2008, 02:35 PM

4 week schedule
chest
decline dumbell
1st...48x15
2nd..81x7
3rd..66x10
4th..66x10
5th..57x12
incline dumb
1st...44x15
2nd..53x10
3rd..53x9
4th..53x8
5th..58x6

biceps
standing dumbells
1st...22x18
2nd..40x8
3rd..30x10
4th..30x8
preacher
1st...45x18
2nd..62x8
3rd..66x6
hammer rope curls
1st..5x15
2nd..7x9
3rd..9x6
its a number on the machine dont know if it corresponds with a weight. ill find out.
i got a call and had to leave the gym so i didnt get a chance to do forearms.


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Default 05-13-2008, 02:28 PM

back/trap day
med grip pulldowns(pullup bar broke)
1=10(wt)x15(reps)
2=15x6
3=11x10
4=11x9
5=11x9
numbers on machine weight unsure
palm facing pulldowns
1=11x11
2=12x10
3=12x9
4=12x8
5=13x6
seated row
1=77lbx15
2=99x10
3=99x9
4=110x8
straight bar pullovers
1=55lbx15
2=66x10
3=66x9
4=77x6

traps
barbell shrugs
warm up=123lbx20
1=211lbx15reps
2=295x10
3=365x6
4=365x6
5=365x5
i felt like that was the best workout ive had since i restarted last month.


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Default 05-16-2008, 04:56 PM

week 3
chest
decline dumbell
1-57lb x 15
2-83 x 6
3-79 x 8
4-79 x 7
5-57 x 12
incline dumbell
1-44lb x 15
2-57 x 11
3-57 x 10
4-57 x 8
5-61 x 6

incline curl
1-22lb x 11
2-35 x 9
3-31 x 8
4-31 x 6
preacher curl
1-44 x 16
2-60 x 10
3-66 x 8
hammer curl
1-26 x 14
2-35 x 9
3-44 x 6


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Default 05-16-2008, 04:56 PM

week 3
chest
decline dumbell
1-57lb x 15
2-83 x 6
3-79 x 8
4-79 x 7
5-57 x 12
incline dumbell
1-44lb x 15
2-57 x 11
3-57 x 10
4-57 x 8
5-61 x 6

incline curl
1-22lb x 11
2-35 x 9
3-31 x 8
4-31 x 6
preacher curl
1-44 x 16
2-60 x 10
3-66 x 8
hammer curl
1-26 x 14
2-35 x 9
3-44 x 6


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Default 05-20-2008, 05:52 PM

back day:
partial deads
1=233lb x 15
2=387 x 5
3=321 x 8
med grip pulldowns
1=110lb x 15
2=176 x 6
3=143 x 10
4=143 x 9
5=132 x 12
palm facing pulldowns
1=132 x 12
2=143 x 10
3=143 x 9
4=143 x 8
seated row(weight unkown)
1=12 x15
2=18x12
3=20x10
4=20x9
traps
barbell shrug
1=240lb x 15
2=284 x 10
3=317 x 6
dumbell shrugs
1=80lb x 10
2=80 x 8
i forgot to extend my rest period but i will on the next workout.


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Default 05-20-2008, 05:52 PM

back day:
partial deads
1=233lb x 15
2=387 x 5
3=321 x 8
med grip pulldowns
1=110lb x 15
2=176 x 6
3=143 x 10
4=143 x 9
5=132 x 12
palm facing pulldowns
1=132 x 12
2=143 x 10
3=143 x 9
4=143 x 8
seated row(weight unkown)
1=12 x15
2=18x12
3=20x10
4=20x9
traps
barbell shrug
1=240lb x 15
2=284 x 10
3=317 x 6
dumbell shrugs
1=80lb x 10
2=80 x 8
i forgot to extend my rest period but i will on the next workout.


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Default 05-20-2008, 08:39 PM

Looks good recarp. Yes. I would take about a 90 second rest inbetween.


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Default 05-21-2008, 02:18 AM

ok thanks. i seem to be getting stronger every week, this is a pretty good routine, 5x5 is my current favorite but ill keep an open mind and let ya know when this one is finished.


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Default 05-21-2008, 05:18 AM

Yeah, 5X5 is good but this allows you to recoupe much faster and you don't burn yourself out near as much all at the same time consitantly gaining strength and muscle.


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Default 05-22-2008, 03:20 PM

shoulders/triceps
arnold press
1=44lb x 11
2=57 x 4
3=44 x 10
4=44 x 9
5=48 x 6
lat raises
1=6.25 x 13
2=7.5 x 8
3=7.5 x 8
4=7.5 x 6

triceps
skull crushers(straight bar)
1=77lb x 18
2=99 x 6
3=88 x 7
4=88 x 6
5=60 x 12
pushdowns
1=55lb x 17
2=75 x 7
3=75 x 7
4=75 x 7
5=80 x 5

i love this stuff


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Default 05-22-2008, 03:32 PM

Good deal. Keep at it.


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Default 05-24-2008, 08:59 AM

The workouts are looking good recarp!


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Default 05-24-2008, 04:12 PM

thanks guys, gettin stronger every week feels pretty good


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Default 05-27-2008, 03:04 PM

chest
decline dumbell
1=61lb x 15
2=88 x 8
3=79 x 7
4=79 x 7
5=61 x 12
incline dumbell
1=44 x 15
2=61 x 10
3=61 x 9
4=61 x 8
5=66 x 6

biceps
incline curl
1=22 x 12
2=30 x 9
3=30 x 8
4=30 x 6
preacher
1=49 x 18
2=66 x 8
3=66 x 6
hammer
1=7 x 12
2=9 x 8
3= 11 x 5
numbers on weights not actual weight.
numbers still goin up,good stuff


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Default 05-27-2008, 03:09 PM

I wanna see some updated pics of you if you get a chance recarp.


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Default 05-27-2008, 04:11 PM

ill do some this weekend. im up tetering on 190,im measure meyself when i started ill do another one and post the results.


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GREAT JOB
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Thumbs up GREAT JOB - 05-27-2008, 05:39 PM

Your doing awesome recarp. Stay the course and it will pay off in the end..


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Default 05-28-2008, 01:26 AM

thanks ronnie,mac and rick i have a real good feeling this is goin to top my 5x5


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