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Default 09-16-2008, 04:38 PM

Biceps: 5 sets

1st exercise is a key exercise- seated Incline curls on a 45 degree angle
1st set- 66x10
2nd set 77x10
3rd set 77x10
4th set 77x10
5th set 77x12


Triceps:5 sets

1st exercise is a key exercise- Over head cable extensions
1st set- 55x10
2nd set 66x10
3rd set 77x10
4th set 77x10
5th set 77x10


Calves:

1st exercise is a key exercise-Standing calf raise

1st set- 150x15
2nd set 170x10
3rd set 150x12
4th set 150x12
5th set 150x10


Quads: 5 sets

1st exercise is a key exercise- Barbell squats (POWER-LIFTING MOVEMENT)
PREP SET- 130x10
1st set- 150x15
2nd set 170x10
3rd set 150x12
4th set 150x12
5th set 150x10


Lower back:

1st key exercise- dead-lifts (POWER-LIFTING MOVEMENT)
PREP SET- 110x10
1st set 110x10



Hams: 5 sets

1st exercise is a key exercise- Lying leg curl
1st set- 66x10
2nd set 66x10
3rd set 66x10
4th set 66x10
5th set 66x10

Forearms:

1st key exercise is standing wrist curls

1st set- 20x10
2nd set 20x10
3rd set 20x10
4th set 20x10
5th set 20x10


Abs: 5 sets

1st exercise is a 1 key exercise-weighted ab crunch or use a good machine (for example: hammer strength ab crunch)
1st set- 10x20
2nd set 10x25
3rd set 10x20
4th set 10x25
5th set 10x30
6th set 10x20


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Default 09-19-2008, 04:07 PM

Thursday:

Chest:

1st secondary exercise is 15 degree incline barbell press on smith machine

1st set 135x10
2nd set 135x10
3rd set 155x10
4th set 155x10

2nd secondary exercise is flat flyes

1st set 20x10
2nd set 20x10
3rd set 20x10
4th set 20x10


Shoulders:

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

1st set 20x10
2nd set 20x10
3rd set 20x10
4th set 20x10

Lats:

1st secondary exercise is wide grip pulldowns

1st set 110x10
2nd set 110x10
3rd set 110x10

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

1st set 110x10
2nd set 110x10
3rd set 110x10


Lat Width:

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

1st set 110x10
2nd set 110x10
3rd set 110x10


2nd secondary exercise is under hand rows to lower stomach

1st set 110x10
2nd set 110x10
3rd set 110x10

2nd secondary exercise for deltoids is reverse flyes
1st set 20x10
2nd set 20x10
3rd set 20x10


Traps:

1st secondary exercise is standing barbell shrugs to front using smith machine

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


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Default 09-19-2008, 04:49 PM

Friday:

Biceps:

1st secondary exercise is preacher curls.
1st set- 77x10
2nd set 88x10
3rd set 99x10
4th set 110x10
5th set 110x10


2nd secondary exercise is Seated dumbbell hammer curls.

1st set- 20x10
2nd set 20x10
3rd set 20x10
4th set 20x10

Triceps:

1st secondary exercise is Dips

1st set- 10
2nd set 10
3rd set 10
4TH set 10

2nd secondary exercise-Triceps pulley pushdowns.

1st set- 77x10
2nd set 88x10
3rd set 99x10
4th set 110x10

Calves:

1st secondary exercise is standing calve raises

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

2nd secondary exercise is seated calf raises

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


Lower back:

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

1st set 135x10



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

1st set- 66x10
2nd set 88x10
3rd set 99x10


Forearms:

1st secondary exercise is reverse wrist curls

1st set- 20x10
2nd set 20x10
3rd set 20x10


Abs:

Reverse Crunches on decline bench:

3 sets of 20


Crunches 4 sets of 25


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Default 09-23-2008, 10:38 AM

Monday:


Chest: 5 sets

1st exercise is a key exercise-barbell presses
PREP SET- 135x10 reps (2 reps shy of good failure)
1st set 185x6 reps (heavy set).
2nd set 165x10 reps
3rd set 155x10 reps
4th set 155x10 reps
5th set 155x12 reps

Shoulders:5 sets
1st exercise is a key exercise-seated dumbbell shoulder presses (POWER-LIFTING MOVEMENT)
PREP SET 1st set- 20x10 reps (2 reps short of good failure)
1st set 30x6 reps
2nd set 20x10 reps
3rd set 20x10 reps
4th set 20x10 reps
5th set 20x15 reps

Lat Width: 5 sets

1st exercise is a key exercise-medium grip pulldowns
1st set- 110x10 reps
2nd set 110x10 reps
3rd set 110x10 reps
4th set 110x10 reps
5th set 110x10 reps

Lat Thickness: 5 sets

1st exercise is a key exercise-close grip pulley rows (palms facing one another) to lower stomach
1st set- 110x10 reps
2nd set 110x10 reps
3rd set 110x10 reps
4th set 110x10 reps
5th set 110x10 reps


Traps:5 sets

1st exercise is a key exercise-barbell shrugs
1st set- 135x10 reps.
2nd set 135x10 reps.
3rd set 135x10 reps.
4th set 135x10 reps.
5th set 135x10 reps


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Default 09-24-2008, 04:43 PM

Biceps: 5 sets

1st exercise is a key exercise- seated Incline curls on a 45 degree angle
1st set- 77x10
2nd set 88x10
3rd set 99x10
4th set 110x10
5th set 110x10


Triceps:5 sets

1st exercise is a key exercise- Over head cable extensions
1st set- 77x10
2nd set 88x10
3rd set 99x10
4th set 110x10 (holly shit, started to feel these here)
5th set 110x10


Calves:

1st exercise is a key exercise-Standing calf raise

1st set- 170x15
2nd set 190x10
3rd set 210x12
4th set 210x12
5th set 200x10


Quads: 5 sets

1st exercise is a key exercise- Barbell squats (POWER-LIFTING MOVEMENT)
PREP SET- 150x10
1st set- 170x15
2nd set 200x10
3rd set 190x12
4th set 190x12
5th set 190x10


Lower back:

1st key exercise- dead-lifts (POWER-LIFTING MOVEMENT)
PREP SET- 200x10
1st set 200x10



Hams: 5 sets

1st exercise is a key exercise- Lying leg curl
1st set- 66x10
2nd set 77x10
3rd set 88x10
4th set 99x10
5th set 110x10 (ouch)

Forearms:

1st key exercise is standing wrist curls

1st set- 30x10
2nd set 30x10
3rd set 30x10
4th set 30x10
5th set 30x10


Abs: 5 sets

1st exercise is a 1 key exercise- crunch
1st set- 10x20
2nd set 10x25
3rd set 10x20
4th set 10x25
5th set 10x30
6th set 10x20

Reverse Crunch
1st set 10
2nd set 10
3rd set 10


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Exclamation 09-25-2008, 08:34 AM

Quote:
Originally Posted by rippednmichigan View Post
Biceps: 5 sets

1st exercise is a key exercise- seated Incline curls on a 45 degree angle
1st set- 77x10
2nd set 88x10
3rd set 99x10
4th set 110x10
5th set 110x10


Triceps:5 sets

1st exercise is a key exercise- Over head cable extensions
1st set- 77x10
2nd set 88x10
3rd set 99x10
4th set 110x10 (holly shit, started to feel these here)
5th set 110x10


Calves:

1st exercise is a key exercise-Standing calf raise

1st set- 170x15
2nd set 190x10
3rd set 210x12
4th set 210x12
5th set 200x10


Quads: 5 sets

1st exercise is a key exercise- Barbell squats (POWER-LIFTING MOVEMENT)
PREP SET- 150x10
1st set- 170x15
2nd set 200x10
3rd set 190x12
4th set 190x12
5th set 190x10


Lower back:

1st key exercise- dead-lifts (POWER-LIFTING MOVEMENT)
PREP SET- 200x10
1st set 200x10



Hams: 5 sets

1st exercise is a key exercise- Lying leg curl
1st set- 66x10
2nd set 77x10
3rd set 88x10
4th set 99x10
5th set 110x10 (ouch)

Forearms:

1st key exercise is standing wrist curls

1st set- 30x10
2nd set 30x10
3rd set 30x10
4th set 30x10
5th set 30x10


Abs: 5 sets

1st exercise is a 1 key exercise- crunch
1st set- 10x20
2nd set 10x25
3rd set 10x20
4th set 10x25
5th set 10x30
6th set 10x20

Reverse Crunch
1st set 10
2nd set 10
3rd set 10

Quads: 5 sets

1st exercise is a key exercise- Barbell squats (POWER-LIFTING MOVEMENT)
PREP SET- 150x10
1st set- 170x15 (Should be 4-6 reps if your joints can handle it!)
2nd set 200x10
3rd set 190x12
4th set 190x12
5th set 190x10


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Default 09-25-2008, 10:29 AM

Will do next time, thanks Ronnie.


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Default 09-27-2008, 01:10 PM

Ok this week has killed me working muscles twice a week so again I need to switch it up. Yesterday I did Moush's arm routine and it felt damn good! So back to the drawing board with what to do.


Biceps

1) Curls using a machine
1st set is a medium rep set (8-10 reps) 77 x 12
2nd set is a medium rep set (8-10 reps) 88 x 10
3rd set is a medium rep set (8-10 reps) 99 x 10
4th set is a medium rep set (8-10 reps) 110 x10

2)Preacher Curls
1st set is a medium rep set (8-10 reps) 77 x 10
2nd set is a medium rep set (8-10 reps) 88 x 10
3rd set is a medium rep set (8-10 reps) 77 x 10
4th set is a medium rep set (8-10 reps) 77 x 10

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls
1st set is a medium rep set (8-10 reps) 33 x 10
2nd set is a medium rep set (8-10 reps) 44 x 10
3rd set is a medium rep set (8-10 reps) 33 x 10

Triceps

1) Lying tricep extensions
1st set is a medium rep set (8-10 reps) 88 x 10
2nd set is a medium rep set (8-10 reps) 88 x 10
3rd set is a medium rep set (8-10 reps) 99 x 10
4th set is a medium rep set (8-10 reps) 99 x 10

2) Across Body Single Arm Pressdowns
1st set is a medium rep set (8-10 reps) 55 x 10
2nd set is a medium rep set (8-10 reps) 55 x 10
3rd set is a medium rep set (8-10 reps) 66 x 10
4th set is a medium rep set (8-10 reps) 77 x 10


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Default 10-29-2008, 11:13 AM

WHERE ARE YOU AT AS FAR AS PROGRESS.


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Default 10-29-2008, 12:58 PM

I have been trying to get some new pix up but man i am so f***ing busy. Work is slow here so i have been working two jobs, working out, my wife has her cleaning business, a new born and a my 3 year old. My days pretty much consist of wake up at 5am go to work by 6 off at 2:30pm go home work out eat an early dinner with family get to second job by 5pm home again around 10:30 sun-thurs fri and sat later than that. Not getting much rest right now, but def doing what i can. Sorry i have'nt updated shit lately just usualy enough time to pop in a coment or two. Any ways, i will try to get something real soon.


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Default 11-05-2008, 11:37 AM

Heres a coiuple of new pics ( the first two are old ones), wife was gone and had the camera so I had my son take thes with my phone...
Attached Images
File Type: jpg Progress%20004.jpg (55.3 KB, 7 views)
File Type: jpg Progress%20003.jpg (50.4 KB, 5 views)
File Type: jpg Nov04_0004.jpg (7.5 KB, 10 views)
File Type: jpg Nov04_0007.jpg (13.8 KB, 10 views)


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Default 11-05-2008, 11:40 AM

alright! definite improvements all around. looks like bf dropped a bit. arm size is alot bigger, and back width and thinkness got better.
good stuff
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Default 11-05-2008, 11:44 AM

One more I can only send two pix with my phone..
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Default 11-05-2008, 11:45 AM

in that last pic. you look really lean. Improvemt all the way man, Keep pushin


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Default 11-05-2008, 11:46 AM

Thanks OTK, I havent noticed much difference but when I look at the pix side by side I see it. I havent done any cardio in a while, really missing it.


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Default 11-05-2008, 11:47 AM

Thanks Fed i'm only down to 183 but def feeling stonger, been really pushing my workouts.


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Default 11-05-2008, 05:15 PM

Hang in there! It's better to lose bodyfat slowly and keep the muscle as opposed to the other way around..


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Default 11-05-2008, 08:14 PM

for sure like i said i'm not down a whole lot of weight but i am leaner and stronger, all i have is time and i will get to where i want to be.


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Default 11-05-2008, 10:46 PM

Quote:
Originally Posted by rippednmichigan View Post
all i have is time and i will get to where i want to be.
now thats a quote most people should read!!
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Default 11-10-2008, 02:35 AM

Quote:
Originally Posted by onetiredkris View Post
now thats a quote most people should read!!
That's a quote that most people should live by.
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