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Search took 0.03 seconds. Search: Posts Made By: Animal76
Forum: Derek Charlebois' Contest Prep Section! 11-28-2009, 11:03 AM
Replies: 657
Views: 22,184
Posted By Animal76
11/28 Saturday

Biceps & Calves

Cable Curls
200x, 12, 12,9,8

Reverse Standing Calf Raises
4plx12,6plx10,8plx8,8plx7,6plx10

Seated Alt D-Bell Curls
60'sx8,8,6,6
Forum: Derek Charlebois' Contest Prep Section! 11-28-2009, 10:57 AM
Replies: 657
Views: 22,184
Posted By Animal76
I'm definitely no longer lean! I have felt good...

I'm definitely no longer lean! I have felt good with the large compound movements, but my muscles are still adapting to the repeated bouts of heavier weight, which is why there is a decline in reps....
Forum: Derek Charlebois' Contest Prep Section! 11-27-2009, 03:26 PM
Replies: 657
Views: 22,184
Posted By Animal76
11/27 Friday

Back, Hams, Glutes

SLDL
315x12,365x12,405x8,365x8,315x12

Underhand Pull Downs
220x12,260x8,260x6,240x8,220x8

BM Lying Leg Curl
130x12,145x10,160x7,130x10
Forum: Derek Charlebois' Contest Prep Section! 11-26-2009, 11:43 AM
Replies: 657
Views: 22,184
Posted By Animal76
Bodymaster

Bodymaster
Forum: Derek Charlebois' Contest Prep Section! 11-26-2009, 09:48 AM
Replies: 657
Views: 22,184
Posted By Animal76
Thanksgiving Workout

Chest & Triceps
(shoulders were still very tight today, which affected my strength, but I still had a great workout)

Incline BB Press
225x12,245x8,245x6,225x10

D-Bell Flys...
Forum: Derek Charlebois' Contest Prep Section! 11-24-2009, 03:26 PM
Replies: 657
Views: 22,184
Posted By Animal76
Tuesday 11/24

Legs

Barbell Squats
315x12,365x10,385x7,365x9

Lying Leg Curls
145x12.160x8,160x8,145x8

Hack Squats
360x12,450x10,500x8,450x8
Forum: Derek Charlebois' Contest Prep Section! 11-24-2009, 12:19 PM
Replies: 657
Views: 22,184
Posted By Animal76
the eggwhite/oatmeal/sweet potato muffins: 350...

the eggwhite/oatmeal/sweet potato muffins: 350 degrees for 25-30 minutes

the mini meatloaf needs to bake longer: 40 minutes or so
Forum: Derek Charlebois' Contest Prep Section! 11-24-2009, 12:18 PM
Replies: 657
Views: 22,184
Posted By Animal76
Thanks! I did not take the week off as far as...

Thanks! I did not take the week off as far as eating right. I made sure to get all my meals in and wouldn't allow more than one cheat in a day, but I did make sure I got a chance to have a little bit...
Forum: Derek Charlebois' Contest Prep Section! 11-23-2009, 05:17 PM
Replies: 657
Views: 22,184
Posted By Animal76
Nutrition

After giving myself a little leniency (in terms of nutrition) for the first week following my show, i was ready to get back to a strict, regimented nutritional plan today.

Today's food intake:
...
Forum: Derek Charlebois' Contest Prep Section! 11-23-2009, 05:00 PM
Replies: 657
Views: 22,184
Posted By Animal76
Monday 11/23

Shoulders & Back

HS Shoulder Press
270x6,230x11,230x8,230x8 (strength was absolutely pathetic here!)

Seated Lateral D-Bell Raises
45's12,50'sx10,50'sx10
drop: 50'sx8>40'sx8>30'sx8

Seated...
Forum: Derek Charlebois' Contest Prep Section! 11-21-2009, 10:27 AM
Replies: 657
Views: 22,184
Posted By Animal76
Saturday 11/21

Biceps & Calves

EZ Bar Curls
110x12,130x8,110x10,110x10

Seated Calf Raises
135x12,180x12,205x8,205x8,180x12

Alt D-bell Curls
70'sx8,65'sx6,60'sx8,55'sx8
Forum: Derek Charlebois' Contest Prep Section! 11-20-2009, 05:07 PM
Replies: 657
Views: 22,184
Posted By Animal76
Friday 11/20

Back, Hams, Glutes

SLDL
315x12,365x8,365x8,315x12

Close Grip Pull Downs
220x12,240x8,240x8,220x10

Cable Kickbacks (glutes)
150x10,180x8,180x8
Forum: Derek Charlebois' Contest Prep Section! 11-20-2009, 10:35 AM
Replies: 657
Views: 22,184
Posted By Animal76
To be honest, in the last year I laid off...

To be honest, in the last year I laid off training traps for the most part. My traps are extremely responsive, while my medial delts are quite stubborn. The balance between the 2 was already off, so...
Forum: Derek Charlebois' Contest Prep Section! 11-20-2009, 10:30 AM
Replies: 657
Views: 22,184
Posted By Animal76
Thanks Layne! While I am pleased with my physique...

Thanks Layne! While I am pleased with my physique for this show, 4th place is a failure for me, but I am using it as motivation to come back better next year.
Forum: Derek Charlebois' Contest Prep Section! 11-20-2009, 10:27 AM
Replies: 657
Views: 22,184
Posted By Animal76
Thanks Eric!

Thanks Eric!
Forum: Derek Charlebois' Contest Prep Section! 11-19-2009, 05:39 PM
Replies: 657
Views: 22,184
Posted By Animal76
Chest & Triceps

Incline Smith Machine Press (steep incline)
225 x12, 265x7, 265x7,245x8

Incline D-Bell Flys
80's x 12, 90's x8, 80's x10, 80's x 10

HS Decline
270 x 12, 330 x 7, 330 x 7, 270 x 10
...
Forum: Derek Charlebois' Contest Prep Section! 11-18-2009, 04:36 AM
Replies: 657
Views: 22,184
Posted By Animal76
Thanks for the kind words everyone! I appreciate...

Thanks for the kind words everyone! I appreciate the support.

Yesterday was day 2 of my off-season with my variation of FST-7 training
It's going to take a couple of weeks to get my strength back...
Forum: Derek Charlebois' Contest Prep Section! 11-17-2009, 03:03 AM
Replies: 59
Views: 423
Posted By Animal76
Solid workouts Adam! Keep up the great work!

Solid workouts Adam! Keep up the great work!
Forum: Derek Charlebois' Contest Prep Section! 11-16-2009, 04:40 PM
Replies: 657
Views: 22,184
Posted By Animal76
Day 1 Off-Season

Shoulders & Back

Overhead D-Bell press
100's x 9, 7, 6, 80's x 10

Wide Grip (pronated) Lat Pull Down
240 x 10,10,9,8

Hanging Leg Raises
3 sets
Forum: Derek Charlebois' Contest Prep Section! 11-16-2009, 04:09 PM
Replies: 657
Views: 22,184
Posted By Animal76
a few backstage shots

http://i183.photobucket.com/albums/x240/kweidner/2009%20WNBF%20Worlds/P1060745.jpg

http://i183.photobucket.com/albums/x240/kweidner/2009%20WNBF%20Worlds/P1060747.jpg
...
Showing results 1 to 20 of 300
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