I'm bumping this Kai vid that Spanky sent me, because this is how I trained this morning and man, isolating and squeezing the target muscle, getting a good contraction, a good stretch with a full ROM and holding the contraction at the peak of the lift is not easy. I had to drop my weight more then once. But it was a great session and my arms were pumped and shaky by the end. I went into the gym super happy this morning because I feel like I'm finally back on target and ready to do this
ARMS
Seated DB Tri Press
warm up sets ~
15 x 10
20 x 10
25 x 10
30 x 10
working sets ~
30 x 14
30 x 12
CGBP
55 x 14
60 x 10
EZ Bar Cable Lying Tri Press
50 x 14
55 x 14
Wide grip Tri Pushdown
60 x 14
60 x 12
EZ Bar Curls
40 x 10
50 x 12
45 x 12 <---had to drop weight
40 x 12 <---again
Standing DB Curls
15 x 14
15 x 14
15 x 14
I felt like my form was spot on and I really worked hard on squeezing the muscle hard during the contraction with a 2-second hold at the peak ... and wow did I ever feel this workout. I think I'm really going to make some progress training like this.
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11-05-2012, 08:53 PM #3091Caring about what people think of you is useless. Most people don't even know what they think of themselves.
Stop watering dead plants
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11-05-2012, 10:25 PM #3092
- Join Date: Oct 2011
- Location: Half Moon Bay, California, United States
- Posts: 3,243
- Rep Power: 2517
Ahhhh yeah the Swoosh is back!
Great job ... as always! Swooshie's got her groove back! Hope you can lift your arms tomorrow.Current Log:
Promera - Gluta Blast and Amino-Tren with derickb - http://forum.bodybuilding.com/showthread.php?t=164803381
*TEAM AMAZON* - Sisterhood of Iron
Past Logs:
Promera Sports - Gluta-Tren & Con-Cret - Swoosh & Lex - http://forum.bodybuilding.com/showthread.php?t=146265453
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11-06-2012, 07:37 AM #3093
Great workout SSS! Those contractions are killer should do them more often for sure.
Happy End of The World Day!
(FB is all doom and gloom and cracks me up)My Journal
Sometimes there's lifting talk. Sometimes notsomuch.
http://forum.bodybuilding.com/showthread.php?t=135168601
*Sponsored* ProMera CapsiBlast=Completed
http://forum.bodybuilding.com/showthread.php?t=153005161
*Sponsored* ProMera Con-Cret=Completed
http://forum.bodybuilding.com/showthread.php?t=146080323&p=907575483&posted=1#post907575483
*TEAM AMAZON* Sisterhood of Iron
Benched 185x2 and isn't afraid to tell you ALL about it:)
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11-06-2012, 07:42 AM #3094
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11-06-2012, 07:49 AM #3095My Journal
Sometimes there's lifting talk. Sometimes notsomuch.
http://forum.bodybuilding.com/showthread.php?t=135168601
*Sponsored* ProMera CapsiBlast=Completed
http://forum.bodybuilding.com/showthread.php?t=153005161
*Sponsored* ProMera Con-Cret=Completed
http://forum.bodybuilding.com/showthread.php?t=146080323&p=907575483&posted=1#post907575483
*TEAM AMAZON* Sisterhood of Iron
Benched 185x2 and isn't afraid to tell you ALL about it:)
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11-06-2012, 08:26 AM #3096
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11-06-2012, 09:08 AM #3097
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11-06-2012, 11:30 AM #3098
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11-06-2012, 04:22 PM #3099
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
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11-06-2012, 04:23 PM #3100
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11-06-2012, 05:27 PM #3101
- Join Date: Mar 2009
- Location: Newfoundland, Canada
- Age: 38
- Posts: 19,693
- Rep Power: 22516
Nice! Your new method of training sounds hard and interesting! I think it'll be awesome!
Team Cookies Give You Superpowers
***********************************************
Current Journal: Adventure Time with Turkey
https://forum.bodybuilding.com/showthread.php?t=170094463&p=1489770341#post1489770341
My Super Awesome SNS log- Lori Battles the Holiday Pudge (Finished):
http://forum.bodybuilding.com/showthread.php?t=140145363&page=2
"She's not overtraining- she just trains stupid" -Kimm4
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11-06-2012, 06:09 PM #3102
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11-06-2012, 06:44 PM #3103
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11-06-2012, 10:18 PM #3104
Thanks, Lexi I'm glad you're back too! My arms are just a teensy sore today ...
Thanks PSS
Wish I had read that Happy End of the World deal this morning ... I would have called in sick and done something fun.
Politics .... I don't get too excited about it all. I feel like we're in such a mess, no one will ever get us out of it and I feel like I'm just voting for the best of the worst.
Thanks E I'm trying to keep that in the back of my mind ... if the weight's too heavy it will affect my form.Caring about what people think of you is useless. Most people don't even know what they think of themselves.
Stop watering dead plants
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11-06-2012, 10:30 PM #3105
I like the idea of focusing on the contraction of the movement for muscle growth, I don't know why but most of my lifting is like that. The feel of the muscle working rather than exploding the weight up some how feels better
Glad to hear you're happy with you new plan I think sometimes all it takes is to figure something out and have a clear goal that's not muddled up by other things, way to guilty of it myself.If this were easy, everyone would walk around ripped.
I like eating, it helps with the not dying.
Journal: Back in Black
http://forum.bodybuilding.com/showthread.php?t=120569281
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11-06-2012, 10:38 PM #3106
Hey there Matz I'm heading over to your journal later tonight
Thanks for hooking me up, Spanky! Between the links you and Josh gave me, I've started to tweak my training a bit. I like it!
"Kai Ham" "jackedness" You know I love made up words!
Yep ... see above..... we share the same political mindset
President Swoosh ... Free gym membership and squat rack for all!
Hi Gobbs! Thanks
You keep that up and I'm coming to get you, Raig! There's a workout up there ^^^ and one down there ....
Thank you! I sure appreciate it!
Hey CC! I need to come over and catch up with you!Caring about what people think of you is useless. Most people don't even know what they think of themselves.
Stop watering dead plants
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11-06-2012, 10:48 PM #3107
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11-06-2012, 10:58 PM #3108
BACK
Wide Grip Lat Pulldown
warm up sets ~
55 x 8
65 x 8
75 x 8
85 x 8
working sets ~
85 x 12
90 x 12 rep PR
90 x 12
Straight Bar Pulldown
60 x 14
70 x 11 ---- grrrr could not hit that last one
70 x 12
Seated Cable Rows
80 x 14
90 x 14
95 x 12
Rack Pulls ---- I'm not sure why this program puts this big compound move at the very end of the workout. These went up easy and I tightened up my form a lot and not a wiggle was seen ....not one!
185 x 14
205 x 14
I worked out at 7:00 a.m. this morning and was back in the gym at 6:30 pm for cardio .... 300 cals on the Arc
Good night, Peeps!Caring about what people think of you is useless. Most people don't even know what they think of themselves.
Stop watering dead plants
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11-07-2012, 06:04 AM #3109
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11-07-2012, 09:43 AM #3110
- Join Date: Sep 2010
- Location: Massachusetts, United States
- Age: 61
- Posts: 5,943
- Rep Power: 7212
Hai Swoosh!
"Eat some oatmeal, do some squats, how hard is that seriously."--Prof Ham
..............................................................................
Team Cookies Give You Superpowers
...............................................................................
For the lulz and an occasional intelligent thought, plus pics:
http://musclemilkisnotaeuphemism.blogspot.com/
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11-07-2012, 09:52 AM #3111
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11-07-2012, 09:55 AM #3112
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11-07-2012, 10:54 AM #3113
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11-07-2012, 11:44 AM #3114
- Join Date: Oct 2011
- Location: Half Moon Bay, California, United States
- Posts: 3,243
- Rep Power: 2517
Rockstar Swoosh at it again!
Current Log:
Promera - Gluta Blast and Amino-Tren with derickb - http://forum.bodybuilding.com/showthread.php?t=164803381
*TEAM AMAZON* - Sisterhood of Iron
Past Logs:
Promera Sports - Gluta-Tren & Con-Cret - Swoosh & Lex - http://forum.bodybuilding.com/showthread.php?t=146265453
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11-07-2012, 11:47 AM #3115
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11-07-2012, 01:14 PM #3116
Should I put the wiggle back in?
FarmerHoss!!! Hiya
Hey Drea! I need to pop over tonight and see how you're doing!
Thanks, E Rack pulls are one of my favs! I like that they're in this program
Really? Thanks, Boomdiggity! That means a lot coming from one of my Amazon idols
Thank you, Josh! Thanks for the vote for President Swoosh ....... I'm not sitting at a White House desk today though.
At first glance I read that as "Rackstar" Hahahaha! Thanks, lexi You need to come visit me
Hey thanks, Julia! I appreciate itCaring about what people think of you is useless. Most people don't even know what they think of themselves.
Stop watering dead plants
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11-07-2012, 01:19 PM #3117
It's no workout Wednesday!
I also heard on the radio this morning that it's National Tongue Twister Day! Try this tongue twister 3 times real fast~
Amazons are da bomb
Amazons are da bomb
Amazons are da bomb
Ok, not really a tongue twister ... just wanted everyone to be saying that today.
Say this one 3 times real fast ~
Swoosh Tush
Caring about what people think of you is useless. Most people don't even know what they think of themselves.
Stop watering dead plants
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11-07-2012, 02:11 PM #3118
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11-07-2012, 02:28 PM #3119
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
Solid Back Day Swoosh, grats on the PR! That's crazy having rack pulls/DL at the end, pure insanity!!!! Tongue twister day, whatever happened to days dedicated to foodz - national bagel day ftw!
Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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11-07-2012, 03:19 PM #3120
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