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  1. #1
    brb, getting huge Rigit23's Avatar
    Join Date: Mar 2005
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    Rigit23's Journey to Mass, Strength, and ultimate power!

    After perusing this forum for the last few months, I've decided to go ahead and make one of my own. This is really for myself but feel free to read and comment. I'll answer any questions you have.

    A little about myself:
    Age: 18
    Height: 5'7
    Weight: 160lbs
    Bodyfat %: 6-7%

    I recently competed in two shows. The OCB Spirit of America was my first show ever and I placed 2nd in the teen division and 4th in the novice! I was very proud of that, especially since I was the youngest one at the show!

    My second show was the INBF Northeast Classic. I placed 2nd in the teens and 5th in the junior divisions. After placing in both shows, I am very motivated to keep going and to eventually be a pro! Props to Layne Norton. He helped and guided me for my 2 shows and I have learned so much because of him.

    Split

    Sunday Upper Power
    Monday Lower Power
    Tuesday Off/HIIT
    Wednesday Chest/Back Hypertrophy
    Thursday Shoulders/Arms Hypertrophy
    Friday Quads/Hams/Calves Hypertrophy

    I originally had a 5 day split where I trained every body part once a week, but I've been using this split lately and I love it.

    Diet

    Protein: 240g
    Carb: 155g
    Fat: 40g
    Calories: 1950 kcal

    I am coming off a contest prep diet so I am slowly adding back calories. Depending on how my weight goes, I will add 15-25g carbs and 5g fat back into my diet per week while slowly lowering my protein to around 220g a day.

    Lets do this! It's time to grow and develop!
    *Boston Misc Crew*
    *Horsehead Crew*
    *TFW no gf crew*

    "It's not who you know, it's who you blow"
    - Abraham Lincoln
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  2. #2
    brb, getting huge Rigit23's Avatar
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    Upper Power

    BB Incline Bench
    165x5
    165x5
    165x5
    165x5

    Dumbell Fly
    35x 8,6,4 (Rest Pause set)

    T-bar Rows
    180x5
    180x5
    180x5
    180x5

    Lat Pulldown
    170x 8,6,4 (Rest Pause Set)

    DB Shoulder Press
    60x5
    60x5
    60x5
    60x5

    Bent-over rear Delt raise
    20x 8,6,4 (Rest Pause set)

    Skullcrushers
    95x5
    95x5
    95x5
    95x5

    V-bar Pressdown
    150x 8,6,4 (Rest Pause set)

    EZ Bar Curl
    85x5
    85x5
    85x5
    85x5

    Seated Incline Curls
    25x 8,6,4

    Weighted Crunches
    3 sets

    20 minutes Light cardio

    Comments
    I am still going relatively light, as my body needs to readjust to offseason training. I'd say this workout was at about 85% of my potential, which is good for me. It felt really great to finish this workout using the weight I did! I definitely see some PR's in the upcoming few weeks!
    *Boston Misc Crew*
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    "It's not who you know, it's who you blow"
    - Abraham Lincoln
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  3. #3
    The Physique Architect str8flexed's Avatar
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    Location: Florida, United States
    Age: 42
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    Originally Posted by Rigit23 View Post
    After perusing this forum for the last few months, I've decided to go ahead and make one of my own. This is really for myself but feel free to read and comment. I'll answer any questions you have.

    A little about myself:
    Age: 18
    Height: 5'7
    Weight: 160lbs
    Bodyfat %: 6-7%

    I recently competed in two shows. The OCB Spirit of America was my first show ever and I placed 2nd in the teen division and 4th in the novice! I was very proud of that, especially since I was the youngest one at the show!

    My second show was the INBF Northeast Classic. I placed 2nd in the teens and 5th in the junior divisions. After placing in both shows, I am very motivated to keep going and to eventually be a pro! Props to Layne Norton. He helped and guided me for my 2 shows and I have learned so much because of him.

    Split

    Sunday Upper Power
    Monday Lower Power
    Tuesday Off/HIIT
    Wednesday Chest/Back Hypertrophy
    Thursday Shoulders/Arms Hypertrophy
    Friday Quads/Hams/Calves Hypertrophy

    I originally had a 5 day split where I trained every body part once a week, but I've been using this split lately and I love it.

    Diet

    Protein: 240g
    Carb: 155g
    Fat: 40g
    Calories: 1950 kcal

    I am coming off a contest prep diet so I am slowly adding back calories. Depending on how my weight goes, I will add 15-25g carbs and 5g fat back into my diet per week while slowly lowering my protein to around 220g a day.

    Lets do this! It's time to grow and develop!
    kick ass mike.
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  4. #4
    brb, getting huge Rigit23's Avatar
    Join Date: Mar 2005
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    Thanks Layne! I'm dedicated to being Bigger, Leaner, and ultimately a better competitor in my next show!

    This off season my goals are the following:

    1. Bring up my rear delts, lower back, biceps peak, and triceps. As well as add more hamstring mass and definition!
    2. Deadlift 405 for 5, Bench 275 for 5, and Squat 375 for 5
    3. Get more quad separation!

    LETS DO IT!
    *Boston Misc Crew*
    *Horsehead Crew*
    *TFW no gf crew*

    "It's not who you know, it's who you blow"
    - Abraham Lincoln
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  5. #5
    brb, getting huge Rigit23's Avatar
    Join Date: Mar 2005
    Location: Massachusetts, United States
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    Lower Power

    Stiff Legged Dead Lift
    225x5
    225x5
    225x5
    225x5
    225x5

    Lying Leg curl
    140x10
    140x8

    Barbell Squat
    275x5
    275x5
    285x5
    295x5
    305x4

    Leg Extension
    140x10
    140x10

    Seated Calve Raise
    90x8
    140x8
    140x8

    Calve Raise on the Leg press
    340x8
    400x8
    420x8
    440x8

    Comments
    Wow! What a workout. Still not at 100%, probably worked at around 90% today but I still felt it! For my calves, I do them VERY slowly and really get a good contraction. I do an explosive rep, lower for 3 seconds, and stay at the bottom for 2 seconds and repeat. I am still very full and vascular and I am feeling great! I definitely see some epic PR's in the near future!
    *Boston Misc Crew*
    *Horsehead Crew*
    *TFW no gf crew*

    "It's not who you know, it's who you blow"
    - Abraham Lincoln
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  6. #6
    brb, getting huge Rigit23's Avatar
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    HIIT Cardio

    5 minute warmup
    10 HIIT Intervals
    15 minutes incline walking (10% incline @ 3.8mph)
    5 HIIT Intervals
    5 minute cooldown

    Comments:

    As much as I dislike doing HIIT cardio, I feel amazing afterwards and I KNOW it will bring the separation in the quads! Tomorrow is Chest/Back Hypertrophy and I cannot wait!

    I upped my carbs to 165g and fat to 45g while lowering my protein to 235g
    *Boston Misc Crew*
    *Horsehead Crew*
    *TFW no gf crew*

    "It's not who you know, it's who you blow"
    - Abraham Lincoln
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  7. #7
    brb, getting huge Rigit23's Avatar
    Join Date: Mar 2005
    Location: Massachusetts, United States
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    Posts: 5,769
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    Chest/Back Hypertrophy

    Incline Dumbell Press
    65x10
    65x10
    65x10

    Machine Chest Press
    200x10
    200x10
    200x10

    Incline Dumbell Fly
    35x12
    35x12
    35x12

    Cable Crossover
    70x 8,6,4 (Rest Pause)

    One Arm Dumbell Rows
    65x12
    65x11
    70x10

    Lat Pulldown
    170x10
    160x10
    150x10

    Cable Rows
    170x10
    170x10
    170x10

    Straight Arm Pulldown
    90x 8,6,4 (Rest Pause)

    Comments
    Very hardcore. The pump I got was ridiculous and I had veins coming out of everywhere! I'm feeling great on this split and I cannot wait to keep at it and grow!
    *Boston Misc Crew*
    *Horsehead Crew*
    *TFW no gf crew*

    "It's not who you know, it's who you blow"
    - Abraham Lincoln
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  8. #8
    brb, getting huge Rigit23's Avatar
    Join Date: Mar 2005
    Location: Massachusetts, United States
    Age: 34
    Posts: 5,769
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    Shoulders/Arms Hypertrophy

    Dumbell overhead Press
    40x10
    40x10
    40x10

    Side Lateral Raise
    20x12
    20x12
    20x10

    Rear Cable Raise
    30x12
    30x12
    30x12

    Close Grip Bench Press
    135x12
    135x10
    135x10

    Rope press downs
    90x12
    90x12
    90x10

    Dumbbell Curls
    35x10
    35x10
    40x 8

    One Arm Preacher curls
    25x12
    25x12

    Comments
    Man! What a crazy pump I got workout out today! I really am feeling it with this routine! I did all my reps VERY slowly and really felt the contraction of the muscle. I have been sore after all my workouts so it definitely feel like they are working. I am vascular as hell and 5 pounds heavier than I was 2 weeks ago! Still very lean too!
    *Boston Misc Crew*
    *Horsehead Crew*
    *TFW no gf crew*

    "It's not who you know, it's who you blow"
    - Abraham Lincoln
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  9. #9
    brb, getting huge Rigit23's Avatar
    Join Date: Mar 2005
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    Legs/Calves Hypertrophy

    Leg Press
    4 plates x12
    4 plates + 25x10
    4 plates + 25x10

    Walking Lunges
    25x10
    25x10
    25x10

    Leg Extension
    140x10
    125x12

    Dumbbell SLDL
    40x12
    45x10
    45x10

    Leg Curls
    140x10
    140x10
    125x10

    Seated Calve raise
    90x10
    90x10
    110x10

    Standing Calve Raise
    420x10
    440x8
    420x10

    Comments
    Very solid workout today, really felt it in my hamstrings which is good because they need some work! I weighed myself this morning and I weighed in at 157.5 lbs! I actually lost weight by adding more calories! It seems that my metabolism is starting to speed up with the slow addition of calories so I'm raising my carbs and fats. My diet is going to look like this:

    Fat: 50g
    Carbs: 180g
    Protein: 230g
    Calories: 2090 kcal
    *Boston Misc Crew*
    *Horsehead Crew*
    *TFW no gf crew*

    "It's not who you know, it's who you blow"
    - Abraham Lincoln
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  10. #10
    brb, getting huge Rigit23's Avatar
    Join Date: Mar 2005
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    Off Day

    Today is a much needed day of rest. I went to prom yesterday so I cheated a little bit on my diet. I weighed in at 161.5 today! I don't know how one gains 4 pounds in one day, but I'm assuming its not all fat because I look the same haha.

    I am lowering my carbs to 125g today and raising protein to 240g while keeping fat at 50g. Tomorrow I graduate!
    *Boston Misc Crew*
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    "It's not who you know, it's who you blow"
    - Abraham Lincoln
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  11. #11
    brb, getting huge Rigit23's Avatar
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    Off Day

    I decided to take another day off because I was still pretty sore and I didn't feel good this morning. On top of everything, I graduated today so I didn't want to force meals into the ceremony! lol

    This weekend has been pretty bad diet wise. Friday it went well until prom where I had to eat prom food and I ate too much . Saturday was terrible as well, I just got bored and started eating and couldn't stop. I never want to be like that again.

    Today hasn't been too bad. I had a good healthy breakfast and went to graduate and afterwards we went out for lunch where I had chicken Marsala and a salad with a few rolls. I plan on sticking with low carb foods for the rest of the day and maybe taking a brisk walk just to keep things moving. Back to 2100 calories tomorrow and for the whole week.

    I'm going to see the Sox on thursday!
    *Boston Misc Crew*
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    "It's not who you know, it's who you blow"
    - Abraham Lincoln
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  12. #12
    brb, getting huge Rigit23's Avatar
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    Upper Power

    BB Incline Bench
    170x5
    170x5
    170x5
    180x5

    Dumbell Fly
    40x 8,6,4 (Rest Pause set)

    Bent Over BB rows
    185x5
    185x5
    185x5
    195x5 PR

    Lat Pulldown
    170x 8,6,4 (Rest Pause Set)

    DB Shoulder Press
    65x5
    65x5
    65x5
    70x4

    Side Laterals
    20x 8,6,4 (Rest Pause set)

    Skullcrushers
    100x5
    100x5
    100x5
    105x5

    Rope Pressdown
    100x 8,6,4 (Rest Pause set)

    EZ Bar Curl
    90x5
    90x5
    90x5
    95x5

    Seated Incline Curls
    25x 8,6,4 (Rest Pause)

    Comments
    Man I was a freaking OX today! I am extremely close to hitting more PR's and I cannot wait for the next upper power day to do some damage! I am 10 lbs lighter than last off season and I have the same, if not greater, strength and size. I feel great!
    *Boston Misc Crew*
    *Horsehead Crew*
    *TFW no gf crew*

    "It's not who you know, it's who you blow"
    - Abraham Lincoln
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  13. #13
    brb, getting huge Rigit23's Avatar
    Join Date: Mar 2005
    Location: Massachusetts, United States
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    Lower Power

    SLDL
    255x5
    255x5
    255x5
    255x5
    255x5

    Lying Leg Curl
    145x10
    145x8

    BB Squats
    295x5
    295x5
    295x5
    305x5
    305x5

    Leg Extension
    150x10
    150x10

    Calf Raise on Leg Press
    420x10
    440x10
    460x10 PR

    Seated Calve Raise
    110x10
    110x9
    110x9

    Comments
    Another great and powerful workout. SLDL were heavy but I still felt I could get a few more pounds on them. Squats were great. Really felt the quads working and I see me breaking my PR very soon (315x6). Even though I am not using optimum weight, I feel that my form has increased 10 fold, which is more important to me.

    I lost weight with my calories at 2250 so I upped them to around 2400
    Macros:
    Fat- 55g
    Carbs- 240g
    Protein- 235g
    *Boston Misc Crew*
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    *TFW no gf crew*

    "It's not who you know, it's who you blow"
    - Abraham Lincoln
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  14. #14
    brb, getting huge Rigit23's Avatar
    Join Date: Mar 2005
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    HIIT Cardio

    5 minute warmup
    10 HIIT Intervals
    15 minutes incline walking (14% incline @ 3.5mph)
    5 HIIT Intervals
    5 minute cooldown

    Comments
    Talk about tiring! Nothing gets me rocking like a good HIIT session! Nothing too new here, my quads were burning by the last interval!

    I actually am down another 2lbs from yesterday when my calories were at 2400! Since today is an off/HIIT day I lowered my calories to 2250 but tomorrow they are going to be at 2600 with Macros being

    Fat-65g
    Carbs- 270g
    Protein- 230g
    *Boston Misc Crew*
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    "It's not who you know, it's who you blow"
    - Abraham Lincoln
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  15. #15
    brb, getting huge Rigit23's Avatar
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    Chest/Back Hypertrophy

    Flat Dumbbell Press
    80x8
    80x7
    80x6

    Incline Dumbbell Press
    65x10
    65x10
    65x10
    70x10

    Flat Dumbbell Fly
    45x10
    45x10
    45x10

    Inclined Cable Crossover
    60x10
    60x9
    60x9

    Bent-over BB Rows
    135x12
    135x12
    135x12

    Bodyweight Pullups
    BWx10
    BWx10
    BWx10

    Lat Pulldown
    170x10
    170x8
    150x12

    One Arm Dumbbell Rows
    80x10
    80x10
    80x10

    Cable Rows
    200x10
    200x10
    200x10

    Comments
    Pretty good workout today. I was a little disappointed at flat dumbbell presses. I thought I could do better than that but apparently I still need more time to get my strength back! I got a great pump and definitely spiked some growth today!

    Sox today!
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  16. #16
    brb, getting huge Rigit23's Avatar
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    Shoulders/Arms Hypertrophy

    Dumbbell Military Press
    45x10
    45x10
    45x10
    50x10

    Side Lateral Raise
    25x10
    25x10
    25x10
    15x20

    Rear Cable Raise
    30x10
    35x10
    35x10
    40x10

    Skullcrushers
    75x10
    75x10
    75x10

    Dips
    BW+55x10
    BW+55x10
    BWx15

    V-bar Press downs
    180x10
    200x10

    Dumbbell Curls
    40x10
    40x8
    40x8

    Cross-body hammer curls
    30x10
    30x10
    30x12

    Comments
    Great workout today! I upped the volume because I wasn't feeling it with the lower volume on Hypertrophy days. I felt it today though! Definitely keeping the higher volume and keeping the pumps!
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  17. #17
    brb, getting huge Rigit23's Avatar
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    Legs/Calves Hypertrophy

    BB Squats
    225x10
    245x10
    255x10
    255x10

    Walking Lunges
    25x10
    30x10
    30x10

    Leg Extension
    150x10
    150x10
    155x8

    Dumbbell SLDL
    40x12
    50x10
    50x10

    Seated Leg Curls
    125x10
    140x10
    140x8

    Leg Curls
    145x10
    145x8

    Seated Calve raise
    110x10
    110x9
    110x8

    Standing Calve Raise
    440x10
    440x10
    440x10

    15 minutes LI Cardio

    Comments
    Man what a workout. Extremely tired and sweaty after this one! I really was feeling it with extensions and REALLY felt it by the time I was doing calves. I'm taking 2 more off days due to monday being a holiday and the gym is closed. Gotta go though, Grad party today!
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  18. #18
    brb, getting huge Rigit23's Avatar
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    HIIT Cardio

    5 minute warmup
    10 HIIT Intervals
    15 minutes incline walking (14% incline @ 3.5mph)
    5 HIIT Intervals
    5 minute cooldown

    Comments
    Diet has been a little off lately, mainly due to convenience and grad parties. I'm lowering my calories for the next few days to attempt to offset the change, and then right back to higher calories Tuesday.
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  19. #19
    brb, getting huge Rigit23's Avatar
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    Upper Power

    BB Incline Bench
    180x5
    180x5
    180x5
    185x5

    Dumbell Fly
    50x 8,6,4 (Rest Pause set)

    Bent Over BB rows
    195x5
    195x5
    195x5
    205x5 PR

    Lat Pulldown
    170x 8,6,4 (Rest Pause Set)

    DB Shoulder Press
    65x5
    65x5
    Stopped because of pain. See comments.

    Bent-over rear raise
    20x 8,6,4 (Rest Pause set)

    Skullcrushers
    105x5
    105x5
    105x5
    110x4

    V-Bar Pressdown
    150x 8,6,4 (Rest Pause set)

    EZ Bar Curl
    95x5
    95x5
    95x5
    100x5 PR

    Seated Incline Curls
    25x 8,6,4 (Rest Pause)

    Comments
    This workout was bittersweet. Incline presses and Bent-over rows were going great but then came the shoulder presses. I couldn't get the 70's on my shoulders and I tried TWICE. After my first set, my neck was hurting me, but I figured I just hit it somehow and did my next set. After that one, my neck was SERIOUSLY hurting. I'm not sure what I was doing but I decided to stop to risk further injury. Although I wanted to break some PR's, I decided that my safety was greater than my strength. Great workout all in all though. I am just about as strong as I was last offseason and I'm 12 lbs lighter!
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  20. #20
    brb, getting huge Rigit23's Avatar
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    Lower Power

    Stiff Legged Dead Lift
    275x5
    275x5
    275x5
    275x5
    275x5

    Lying Leg curl
    155x9
    155x8

    Barbell Squat
    305x5
    305x5
    305x5
    305x5
    310x4

    Leg Extension
    160x10
    170x10 PR

    Seated Calve Raise
    140x8
    140x8
    140x8
    140x8

    Calve Raise on the Leg press
    460x10
    460x10
    460x10
    460x8

    Comments
    Awesome workout today! I am just about as strong as I was last offseason which makes me happy! I weighed in at 160 today so more calories are coming! I'm at about 2750 with 70g fat, 290g carbs, and 230g protein.
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  21. #21
    brb, getting huge Rigit23's Avatar
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    [QUOTE=Rigit23;168933091]HIIT Cardio

    5 minute warmup
    10 HIIT Intervals
    20 minutes incline walking (14% incline @ 3.5mph)
    5 HIIT Intervals

    Comments
    Man the HIIT has gotten really easy. Normally it wipes me out but I did it with no problem. Time to up the intensity!
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  22. #22
    brb, getting huge Rigit23's Avatar
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    Chest/Back Hypertrophy

    Flat Dumbbell Press
    80x10
    80x10
    85x7

    Incline Dumbbell Press
    65x10
    70x10
    70x10
    75x6

    Incline Dumbbell Fly
    40x10
    40x10
    40x10

    Cable Crossover
    80x10
    90x9
    60x10

    Bent-over BB Rows
    135x12
    155x8
    155x8

    Bodyweight Pullups
    BWx10
    BWx10
    BWx10

    CG Lat Pulldown
    180x10
    180x8
    140x12

    Cable Rows
    215x8
    215x8
    215x8

    Straight Arm Pulldowns
    100x12
    110x12
    110x12

    Comments
    Great workout today! I was very proud with my dumbbell bench and I got a great pump. I started using Vasocharge by Scivation and it seems to work well. Definitely ready for some awesome workouts in the future!
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  23. #23
    brb, getting huge Rigit23's Avatar
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    Shoulders/Arms Hypertrophy

    Dumbbell Military Press
    45x10
    50x10
    50x10

    Dumbbell Front Raise
    20x8,6,4 (Rest-Pause Set)

    Cable Side Lateral Raise
    30x10
    30x10
    40x8

    Side Lateral Raise
    30x10
    20x12 -----> 10x15 (Dropset)

    Rear Dumbbell Raise
    25x10
    25x10
    30x10

    Rear Cable Raise
    30x10
    30x10
    40x10

    Overhead Triceps Extensions
    80x10
    80x9
    80x8

    Rope Pressdown
    110x12
    120x10
    120x10

    Dips
    BW to Failure x2

    Dumbbell Curls
    40x10
    45x8
    40x8

    Cross-body hammer curls
    25x10
    30x10
    30x12
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  24. #24
    brb, getting huge Rigit23's Avatar
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    [QUOTE=Rigit23;170193131]Legs/Calves Hypertrophy

    BB Squats
    275x10
    275x10
    275x7
    275x7

    Walking Lunges
    30x10
    30x10
    35x8

    Leg Extension
    155x10
    15510
    95x12

    Dumbbell SLDL
    50x10
    50x10
    55x8

    Seated Leg Curls
    125x10
    125x10

    Leg Curls
    145x10
    145x8
    145x8

    Seated Calve raise
    110x10
    110x9
    110x8

    Standing Calve Raise
    440x10
    440x10
    440x10
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  25. #25
    brb, getting huge Rigit23's Avatar
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    Rest day!

    I am totally pumped for tomorrow to see the Sox again and to smash some incline presses! I definitely see some PR's tomorrow. Hopefully I can get 190x5 or even 195x5!
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  26. #26
    brb, getting huge Rigit23's Avatar
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    Upper Power

    BB Incline Bench
    185x5
    185x5
    185x5
    190x4 PR!

    Dumbell Fly
    55x 8,5,3 (Rest Pause set) PR!

    Bent-over Barbell Rows
    205x5
    205x5
    205x5
    210x4 PR!

    Lat Pulldown
    170x 8,6,4 (Rest Pause Set)

    DB Shoulder Press
    65x5
    70x5 PR!
    70x5
    70x4

    Bent-over rear Delt raise
    25x 8,6,4 (Rest Pause set)

    Skullcrushers
    110x5 PR!
    110x4
    110x4
    110x4

    V-bar Pressdown
    160x 8,6,4 (Rest Pause set)

    EZ Bar Curl
    100x5
    100x5
    100x5
    105x4 PR!

    Seated Incline Curls
    30x 8,6,4 (Rest Pause set)

    Comments
    This was by far the best workout I've had in a long time. I hit a TON of new Pr's and my strength surpasses that of last season. I weight about 163lbs right now and I'm ridiculously strong. Lets grow!
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  27. #27
    brb, getting huge Rigit23's Avatar
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    Lower Power

    Stiff Legged Dead Lift
    285x5
    285x5
    285x3
    285x3
    285x3

    Lying Leg curl
    160x9
    160x8 PR!

    Barbell Squat
    305x5
    310x5
    310x5
    310x5
    310x5

    Leg Extension
    175x10
    180x9 PR

    Seated Calve Raise
    140x8
    140x8
    140x8
    140x8

    Calve Raise on the Leg press
    460x10
    460x10
    460x10
    460x8

    Comments
    Very solid workout. A little disappointed with stiff legs, as I only get 3 reps with the weight in the last 3 sets. I think I'm going to keep the weight the same next week and see how it goes. Extensions and Leg Curls are insane though!

    After another week or 2 I'm going to change the exercises up to prevent plateau and to make things work for me a little better!
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  28. #28
    brb, getting huge Rigit23's Avatar
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    HIIT Cardio

    5 minute warmup
    10 HIIT Intervals
    20 minutes incline walking (14.5% incline @ 3.5mph)
    5 HIIT Intervals
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  29. #29
    brb, getting huge Rigit23's Avatar
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    Chest/Back Hypertrophy

    Incline Dumbell Press
    75x10
    75x10
    75x10
    80x6 PR!

    Machine Chest Press
    215x10
    215x10
    215x10
    230x8

    Dips
    BWx12
    BWx12
    BWx10

    Incline Cable Crossover
    60x12
    60x12
    60x12

    Pullups
    BWx10
    BWx10
    BWx10

    T-Bar Rows
    3 plates + 25x10
    3 plates + 25x8
    3 plates + 25x8

    Lat Pulldown
    170x10
    170x10
    140x12 (focused on the squeeze)

    One arm dumbell rows
    (Was very slow and controlled with these)
    50x10
    50x10
    50x10

    Comments
    Excellent workout today. I was pouring sweat and hit a few Pr's! I'm strong as an ox at 163 lbs!
    Last edited by Rigit23; 06-06-2008 at 04:37 PM.
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  30. #30
    GJBL - U Aware? KTHNXBYE's Avatar
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    KTHNXBYE is just really nice. (+1000) KTHNXBYE is just really nice. (+1000) KTHNXBYE is just really nice. (+1000) KTHNXBYE is just really nice. (+1000) KTHNXBYE is just really nice. (+1000) KTHNXBYE is just really nice. (+1000) KTHNXBYE is just really nice. (+1000) KTHNXBYE is just really nice. (+1000) KTHNXBYE is just really nice. (+1000) KTHNXBYE is just really nice. (+1000) KTHNXBYE is just really nice. (+1000)
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    hey bro, i'm surprised that no one else is following along. subbed.

    you have an awesome physique, and i hope that someday when i get as much mass as you, i can compete. i want to compete by next summer if possible.
    I'm in for the rep trade... Jus' sayin'.
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