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08-11-2009, 09:00 PM
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#121
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Tuesday : Back / Bis
Pullups
BWx10
BWx10
BWx10
Deadlifts
Bar x 15
135x8
225x8
245x8
275x8 (Straps)
295x6 (Straps)
EZ Bar Curl
Bar x 15
75x8
95x8
105x6
Close Grip Lat Pulldown
90x9
140x8
150x8
160x8
Rope Curl
90x8
110x8
120x8
130x6
Cable Row
120x8
130x8
140x8
150x8
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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08-13-2009, 02:54 PM
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#122
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Thursday : Shoulders
Military Press
Bar x 12
145x8
155x7
145x7
Smith Machine Shrugs (Front)
135x8
225x8
255x8
275x8
Pullups
BWx8 (Standard grip)
BWx8 (Close grip)
BWx8 (Narrow grip (hands touching))
DB Laterals
15s x8
20s x8
25s x8
30s x8
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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08-23-2009, 11:44 PM
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#123
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Sunday : Shoulders
Military Press
Bar x 12
135x8
155x8
165x7
BB Shrugs
135x10
225x8
275x8
285x7
DB Lateral Raise
20x8
25x8
30x8
Military Press (Behind Neck)
135x8
135x7
125x8
ss w/
Plate Front Raise (Hands moving inward from 9-and-3 to touching at the top through the set)
25x10
25x12
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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08-24-2009, 09:23 PM
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#124
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Monday : Chest
BB Bench Press
135x10
185x8
205x6
225x2
Dips
BWx10
(+45)x8
(+70)x8 ----> Accidentally grabbed a 35 instead of a 25. Oops.
(+90)x5
High Pulley Cable Flies
40x10
60x8
80x8
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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08-30-2009, 02:00 PM
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#125
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Saturday : Legs
Leg Press
200x10
400x8
500x8
600xfail
(In retrospect, I should've reloaded and done a third working set)
Standing Calf Raise
380x10
390x11
400x10
Hamstring Curl
75x10
165x10
190x8
215x7
Leg Extension
120x10
140x10
160x10
180x10
Hyperextensions
BWx20
BWx12
BWx12
BWx12
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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08-30-2009, 10:01 PM
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#126
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Sunday : Shoulders
Seated Military Press
115x10
135x8
155x8
165x7
BB Shrugs
135x10
225x8
275x8
295x7 (Grip Fail)
DB Lateral Raise
25x8
30x8
35x6
Seated Military Press (Behind the head)
135x8
135x8
135x7
Twisted Hanging Leg Raises
BWx12
BWx12
BWx12
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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08-31-2009, 10:49 PM
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#127
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Monday : Chest
BB Bench Press
135x8
185x8
195x8
205x5
Dips
BWx8
(+45)x8
(+70)x8
BWx15
Cable Flies
60x8
70x8
80x8
BB Bench Press (Bar only, straight set)
(Close Grip)x30
(Standard Grip)x30
(Wide Grip)x20
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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09-01-2009, 09:01 AM
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#128
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Registered User
Join Date: Jun 2008
Age: 31
Posts: 1
Rep Power: 0 
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i was getting some AAKG powder and noticed some photos of people using it toward the bottom. you were one of those people and after looking at your photos and progress, your transformation is quite impressive. you document your workouts but i'm curious as to what your diet/supplementation look like.
i always find it hard to stay in the single digit bf range when i'm trying to put on wieght so i'm really curious how your diet looks. it appears you've never gotten above single digit body fat throughout your "quest." as detailed as your willing to provide would be awesome. if you think you're being too detailed...you're not 
thanks man, and great job!
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09-01-2009, 11:30 PM
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#129
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Tuesday : Back
Deadlift
90x8
200x8
265x8
288x8
DB Rows
25x8
75x8
85x8
95x8
High Pulley Cable Reverse Crossover
20x8
40x8
50x8
40x8
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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09-03-2009, 10:22 PM
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#130
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Thursday : Arms
DB Hammer Curls
15x8
35x8
40x8
45x6
Skullcrushers
Barx10
85x8
90x8
90x6 (Fail)
Triceps Dips (Hammer Strength)
90x8
140x8
180x8
230x8 - I think this is a permanent fixture in my triceps regimen
EZ Bar Preacher Curls
65x8
75x8
85x8
95x7
Straight Bar Triceps Pulldown
80x10
110x8
130x8
140x8
150x7
Reverse Grip Close Grip Bench
Barx25
Barx25
Barx25
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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09-04-2009, 04:45 PM
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#131
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Quote:
Originally Posted by reddevil7nine
i was getting some AAKG powder and noticed some photos of people using it toward the bottom. you were one of those people and after looking at your photos and progress, your transformation is quite impressive. you document your workouts but i'm curious as to what your diet/supplementation look like.
i always find it hard to stay in the single digit bf range when i'm trying to put on wieght so i'm really curious how your diet looks. it appears you've never gotten above single digit body fat throughout your "quest." as detailed as your willing to provide would be awesome. if you think you're being too detailed...you're not
thanks man, and great job! |
Thanks for the compliments, dude.
I've always had such a fast metabolism to keep me in the single digits. I was underweight most of my life (125 coming out of high school). I've had to eat a lot and lift big to get to where I am. Unfortunately, more food and more weight comes with a price. Haha.
As far as supplements go, I use on a daily basis (for the most part):
Optimum Nutrition Whey
Optimum Nutrition Casein
Optimum Nutrition ZMA
Higher Power AAKG
EAS Phosphagen
NOW Beta-Alanine
One-A-Day Men's
Diet-wise, I try to eat a lot of natural, whole-grain foods, fruits, and veggies (organic, if I can). I generally eat anything from PB+Js, spaghetti, rice, potatoes, hamburger helper, mac 'n cheese (I'm a college kid; what can I say?), ground turkey/beef/sirloin, chicken (not fried), steaks on occassion, etc. A lot of it's simple, easy to make meals that aren't that complicated. I don't have a strict diet like a lot of guys do. I suppose it'd help out a bit, but I don't have the time to write out a menu and prepare big meals.
Obviously, it goes without saying that I have at least one Whey and one Casein shake every day. However, I do make a homemade weight gainer a few days a week that is surprisingly tasty. It's a heavy drink, but it's relatively cheap to buy the ingredients and they go a long way.
I hope this helped out a bit. Like I said, I don't have a menu to prompt from, so it's all very loose. What I eat usually depends on my tastes and time constraints. Take it easy!
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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09-07-2009, 09:22 PM
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#132
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Monday : Chest
DB Bench
40x10
70x8
80x8
90x6
Hammer Strength Chest Dips
140x8
225x8
275x8
315x1
295x8
DB Incline Bench
45x8
55x8
60x8
High Cable Standing Flies
50x8
60x8
70x7
High Cable Standing Flies Dropset
50x8 / 40x8 / 30x8 / 20x12
Dips
BWx12
BWx12
BWx15
BB Bench Flush Set
Barx70 (10 reps with hands touching, moving out one hand width every 10 reps)
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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09-08-2009, 09:57 PM
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#133
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Tuesday : Back
Deadlift
89x8
199x8
288x5 (Grip failure, no straps)
309x8 (Straps)
DB Straight-Arm Pullover
60x8
70x8
75x8
Hammer Strength Close Grip Lat Pulldown
90x8
180x8
200x6
180x9
DB Rows
60x8
85x8
95x8
100x9
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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09-10-2009, 10:43 PM
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#134
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Thursday : Arms
DB Curls
20x8
35x8
40x8
45x7
Skullcrushers
85x8
95x8
95x7
Rope Hammer Curls
60x8
90x8
100x8
110x8
120x6
Hammer Strength Triceps Dips
140x10
225x8
275x8
315x8
90x20
EZ Bar Preacher Curl
95x6
85x8
75x10
Rope Triceps Pulldown ss w/ Overhead Rope Triceps Extension
100x8 / 60x12
80x12 / 80x10
70x15 / 70x12
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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09-12-2009, 03:03 PM
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#135
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Saturday : Legs
Leg Press
200x10
400x8
500x8
600x7
200x12
Standing Calf Raises
215x8
395x8
395x8
395x8
175x12
Seated Hamstring Curl
50x10
175x8
195x8
205x7
Hyperextensions
BWx12
BWx12
BWx12
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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09-13-2009, 10:44 PM
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#136
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Sunday : Chest
DB Bench
60x8
75x8
85x8
85x5
Hammer Strength Chest Dips
90x8
140x8
225x8
275x7
275x9
DB Incline Press
45x8
55x8
65x10
High Pulley Standing Cable Flies
60x8
70x8
70x9
Abs/Chest Combo
Basically, I took a pair of 15's and got on the decline bench, positioned my upper body at 45 degrees to the ground, did 10 reps, went down to a decline position for 10, back to parallel with the ground for 10, and 10 at decline again.
Cable Crossovers
70x12
70x12
70x12
High Pulley Standing Cable Flies
30x12
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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09-14-2009, 10:16 PM
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#137
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Monday : Back
Deadlifts
155x8
243x8
309x8
331x0 (Not risking the lower back quite yet)
Straight Arm Cable Pulldown
100x10
110x8
120x8
130x8
DB Rows
30x8
85x8
90x8
95x8
Hyperextensions
BWx12
BWx12
BWx11
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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09-16-2009, 11:32 PM
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#138
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Wednesday : Arms
DB Curl (Warmup)
30x8
EZ Bar Curl
75x8
85x8
95x8
Skull Crushers
85x8
90x8
95x7
75x12
Hammer Strength Triceps Dips
90x10
180x9
230x9
280x9
Rope Hammer Curls
70x8
90x9
110x9
130x8
Wide Grip Triceps Press Down
90x10
110x9
130x9
150x9
170x7
Preacher Curl
75x8
85x8
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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09-19-2009, 07:49 PM
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#139
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Saturday : Legs
Squats
Bar x8
135x8
225x8
275x8
315x6
Seated Calf Press
110x10
140x8
140x8
160x8
Leg Extension
85x10
160x9
175x9
190x9
205x7
Alternating Standing Calf Press / Combined Standing Calf Press
95x8 / 0x0
95x8 / 215x8
115x8 / 235x8
Hyperextensions
BWx12
(+45)x12
(+45)x12
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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09-22-2009, 10:30 PM
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#140
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Tuesday : Back
Deadlift
133x8 (Warmup)
243x8
287x6 (Grip fail)
337x6 (w/ straps and lifting belt)
Straight Arm Straight Bar Cable Pulldown
60x8
110x10
130x9
150x9
DB Rows
30x8 (Warmup)
90x8
95x8
100x10
Pullups
BW x8
Hyperextensions
BW x12
BW x12
BW x12
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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09-25-2009, 12:35 AM
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#141
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 164 lbs
Posts: 254
BodyPoints: 0
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Thursday: Arms
DB Curls
25x8
35x9
45x5
45x6
50x3
Rope Triceps Pressdown
70x10
110x10
130x10
150x8
170x2
Rope Hammer Curls
80x8
100x10
110x10
120x10
Hammer Strength Triceps Dips
90x10
180x10
230x10
270x10
320x4
Chinups
BW x8
BW x8
BW x8
Rope Overhead Triceps Extension
70x10
90x10
110x10
130x8
70x12
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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