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  1. #3661
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
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    Chest/Arms

    Flat Db
    60 x 4 x 4

    DB Incline
    70 x 10
    70 x 10
    70 x 8

    HS Decline
    per side:
    2p x 15 x 3

    Machine Fly
    130 x 15 x 2

    Biceps

    Triceps

    Comments:
    Did a light workout today again basically a pump workout, might do legs tomorrow but this at least gave my back a break. Found out a few guys are using and I look wayy better than them so I felt good haha but I'm pretty sure everyone in my gym thinks I'm juicing
    Workout Log
    http://forum.bodybuilding.com/showthread.php?t=113026551

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  2. #3662
    2 year BULK GHOSTN's Avatar
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    Originally Posted by B-Neva View Post
    Of course I would like to compete again, but I also want to have fun with it and not be too serious about it. If I all of a sudden went into contest prep tomorrow, a switch would flip in my head and I'd be counting everything, a total different mindset. Maybe I just rely on my genetics too much and should actually put them to use.

    I love training, but I hate the little things!
    Yea but to some degree I think that switch needs to be on in the offseason to get the most out of it.. Obviously with some sort of freedom so you can live life as well. Contest prep is only revealing the work done in the offseason after all
    My Macros+
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  3. #3663
    Registered User B-Neva's Avatar
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    Upper Power

    BB row
    225 x 5
    225 x 5
    225 x 4, would have gotten 5 but my finger got caught in my headphone cord and didn't want to break them lol

    Pullups
    9
    7

    Cable Rows
    160 x 10
    160 x 10

    Flat DB Press
    85 x 5 x 3

    Dips
    +25 x 10
    +45 x 7

    DB Military
    65 8 x 3
    hate using this one type of bench, feels awkward so can't press as much

    Hammer Curl
    45 x 10
    50 x 8 x 2

    Skullcrusher
    80 x 10
    90 x 7
    90 x 6

    Comments:
    Took the weekend off, legs today. Trying to loosen up my gl00tz to help my back
    Workout Log
    http://forum.bodybuilding.com/showthread.php?t=113026551

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  4. #3664
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
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    Originally Posted by GHOSTN View Post
    Yea but to some degree I think that switch needs to be on in the offseason to get the most out of it.. Obviously with some sort of freedom so you can live life as well. Contest prep is only revealing the work done in the offseason after all
    ya I do agree with what you are saying, need a fire lit under my ass lol
    Workout Log
    http://forum.bodybuilding.com/showthread.php?t=113026551

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  5. #3665
    Registered User B-Neva's Avatar
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    Lower Power

    Squat
    245 x 5 x 3

    V-Squat
    2p x 10
    3 p x 10 x 2

    Leg Extension
    190 x 9 x 2

    SLDL
    135 x 10 x 3

    Lying leg Curl
    125 x 10
    140 x 10

    Comments:
    Don't know why but those squats felt heavy as fuark, my back feels a bit better. I've been doing some mobility crap/foam rolling etc...Still went lighter though on everything
    Workout Log
    http://forum.bodybuilding.com/showthread.php?t=113026551

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  6. #3666
    Registered User Emekaokammor's Avatar
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    Originally Posted by B-Neva View Post
    Lower Power

    Squat
    245 x 5 x 3

    V-Squat
    2p x 10
    3 p x 10 x 2

    Leg Extension
    190 x 9 x 2

    SLDL
    135 x 10 x 3

    Lying leg Curl
    125 x 10
    140 x 10

    Comments:
    Don't know why but those squats felt heavy as fuark, my back feels a bit better. I've been doing some mobility crap/foam rolling etc...Still went lighter though on everything
    Good squating B!
    Emeka "The MenAce" Okammor - Team Simple Fitness (TSF)

    Ronnie Coleman Signature Series V.I.P. Athlete

    Phil. 4:13
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  7. #3667
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
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    Originally Posted by Emekaokammor View Post
    Good squating B!
    I can't squat for **** but thanks haha I'm glad I have good leg genetics or I'd be screwed!!!
    Workout Log
    http://forum.bodybuilding.com/showthread.php?t=113026551

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  8. #3668
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
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    I wasn't the one who edited this but I was the one who filmed it. I was freaking nervous lmao
    Workout Log
    http://forum.bodybuilding.com/showthread.php?t=113026551

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  9. #3669
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
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    Back/Shoulders

    BB Row
    4 sets

    HS ISO Row
    2p+ 25 x 10 x 3

    Paused DB Row
    70 x 10
    80 x 10
    80 x 10

    Cable Row
    125 x 15
    125 x 13

    Lat Pulldowns
    15
    12

    DB Press
    70 x 10
    80 x 7
    70 x 10

    upright Rows
    70 x 13
    70 x 13

    DB Side lateral
    25 x 13 x 3

    Comments:
    Goooooooooooood workout
    Workout Log
    http://forum.bodybuilding.com/showthread.php?t=113026551

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  10. #3670
    Registered User BIGBUiLDERS's Avatar
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    Location: Williamsburg, Virginia, United States
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    no scedule? no pen no paper attack .. reiforecements no time to bleed.. take everything and give nothing..rambo no hold backs prisoner freak out pull up masters
    ????sound good
    Krom from baby Einstein
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  11. #3671
    Registered User B-Neva's Avatar
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    Originally Posted by BIGBUiLDERS View Post
    no scedule? no pen no paper attack .. reiforecements no time to bleed.. take everything and give nothing..rambo no hold backs prisoner freak out pull up masters
    ????sound good
    how did you know I was watching Rambo the other day?!?!?!?
    Workout Log
    http://forum.bodybuilding.com/showthread.php?t=113026551

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  12. #3672
    Registered User B-Neva's Avatar
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    Legs

    Deadlift
    275 x 3 x 5

    Leg Press
    per side:
    5 plates x 10
    6 plates x 10
    6 plates x 10

    V-Squat
    per side:
    2p x 15
    2p + 25 x 12

    Leg Extensoins
    150 x 18
    130 x 15
    130 x 15

    Lying Leg Curl
    125 x 12 x 2
    125 x 10

    Seated Leg Curl
    18
    15

    Calves

    Comments:
    I'm going to swap out squats with deadlifts for a while now. I figured today would be a good day to start since the "power movement" is 60-70% so I just decided 275 was good enough. Certainly not heavy but I haven't deadlifted for several months and I don't want my back to be absolutely destroyed BUT having said that, lower back still needs some time!

    Chest and arms tomorrow, maybe I'll take a pic, we'll see! Not sure if any of you guys follow IFBB stuff but this "Train with Kai" video is awesome (chest)

    http://www.flexonline.com/training/t...est-kai-greene
    Workout Log
    http://forum.bodybuilding.com/showthread.php?t=113026551

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  13. #3673
    Registered User B-Neva's Avatar
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    I tried slowly my reps down and focusing on MMC and my chest is way more sore than it normally is. I know soreness isn't an indication of a good workout, but parts of my chest are sore that aren't normally sore
    Workout Log
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  14. #3674
    Nutrex Midwest Rep Rog447's Avatar
    Join Date: Mar 2007
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    Originally Posted by B-Neva View Post
    I wasn't the one who edited this but I was the one who filmed it.
    ...................Im assuming you were seated the whole time to avoid pitching a tent?! lol
    Ryan Rogerson

    Midwest Nutrex Research Territory Manager

    Ryan@Nutrex.com

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  15. #3675
    Registered User B-Neva's Avatar
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    Originally Posted by Rog447 View Post
    ...................Im assuming you were seated the whole time to avoid pitching a tent?! lol
    I'm just hoping I get to help out next year with another shoot! lol It's pretty cool being web master for one of those girls, get to upload hot pics of them to their site :P
    Workout Log
    http://forum.bodybuilding.com/showthread.php?t=113026551

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  16. #3676
    Registered User B-Neva's Avatar
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    Upper power

    BB row
    225 x 5
    245 x 3
    225 x 5
    Some retard was standing soo close to the damn barbell while I'm rowing on my 245 set and didn't want to shove it up his ass

    Pullups
    8
    8

    Cable Row
    175 x 8
    160 x 10

    Flat DB Press
    90 x 5 x 3

    Dip Machine

    Seated DB Press
    75 x 6
    70 x 7
    70 x 8

    Hammer Curl
    45 x 10
    55 x 7
    50 x 8

    Skullcrusher
    80 x 10
    80 x 10
    80 x 8

    Comments:
    Pretty pumped to deadlift tomorrow since I haven't done it in a long time, hope my lower back is feeling good! I think I might swap a few exercises just for a change. What could I do as my power movement for back besides a BB row or a deadlift? I'm deadlifting on the lower day.
    Workout Log
    http://forum.bodybuilding.com/showthread.php?t=113026551

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  17. #3677
    Registered User B-Neva's Avatar
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    Back/Shoulders

    UH Grip BB Row
    155 x 8 x 3
    i don't like the 3 rep thing so I did more

    HS Iso Row
    per side:
    2p+ 25 x 10 x 2
    3p x 8

    Cable Row
    145 x 12 x 2
    125 x 12

    Paused DB Row
    75 x 12
    75 x 12

    Lat Pulldowns
    16
    14

    DB Seated Press
    65 x 12
    70 x 10
    70 x 8

    Upright Row
    70 x 13 x 2

    DB Side Lateral
    20 x 15 x 3
    paused at the top of this so ti really burned

    Comments:
    Great workout, starts off poopy cuz my lower back but once it warms up I'm good. I swear something in Hemo Rage puts me to sleep!!!!
    Workout Log
    http://forum.bodybuilding.com/showthread.php?t=113026551

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  18. #3678
    Registered User JaymzZz's Avatar
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    Originally Posted by B-Neva View Post
    I wasn't the one who edited this but I was the one who filmed it. I was freaking nervous lmao
    I'm loving the top comment on this
    The camera-man did an excellent job considering he only did this with one hand.
    93Bulten 1 week ago 13

    Originally Posted by B-Neva View Post
    Upper power

    BB row
    225 x 5
    245 x 3
    225 x 5
    Some retard was standing soo close to the damn barbell while I'm rowing on my 245 set and didn't want to shove it up his ass
    My jimmies are thoroughly rustled just thinking about it.

    Originally Posted by B-Neva View Post
    Upper power
    I think I might swap a few exercises just for a change. What could I do as my power movement for back besides a BB row or a deadlift? I'm deadlifting on the lower day.
    Chain up a 45 on those pullups, always been a favourite of mine. You can swap the bodyweight pullups with DB rows.
    Bodyweight pullup should be way too easy to do on a power day anyway, save that for the 12-15 range on your hypertrophy days.
    Last edited by JaymzZz; 11-04-2012 at 11:55 AM.
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  19. #3679
    Registered User B-Neva's Avatar
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    Originally Posted by JaymzZz View Post
    I'm loving the top comment on this


    My jimmies are thoroughly rustled just thinking about it.



    Chain up a 45 on those pullups, always been a favourite of mine. You can swap the bodyweight pullups with DB rows.
    Bodyweight pullup should be way too easy to do on a power day anyway, save that for the 12-15 range on your hypertrophy days.

    hahaha I didn't even look at the comments until you said it, made sure to like that one. It was pretty funny Oksana was telling me what the photographer (guy who edited the video) said "omg he zoomed in on Larissa's glutes like 10x" he counted LOL I think it's a lie because I tried to look at both of them evenly lol

    I am actually really ****ty at pullups, like after my first set somehow I am just gassed. If I get 10, the next set I'll be doing like 6-7 max. I'll think about doing them.
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  20. #3680
    Registered User B-Neva's Avatar
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    Lower Power

    Deadlift
    365 x 5
    365 x 3
    335 x 4
    I didn't like how my form was on 365

    V-Squat
    3p x 10
    3p x 10

    Leg Extension
    190 x 10
    210 x 8

    Lying leg Curl
    140 x 10
    140 x 10

    Misc Calves/Abs

    Comments:
    none
    Workout Log
    http://forum.bodybuilding.com/showthread.php?t=113026551

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  21. #3681
    Registered User B-Neva's Avatar
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    BACK/SHOULDERS

    BB RoW
    175 x 3 x 5

    HS Iso Row
    3p x 9
    3p x 10
    3p x 8
    I try to slow the negative down a bit on this one. This machine is like the leg press for back, so many ****ers max it out (5 or 6 plates) and try to row it. I've seen a guy who is like 5 feet tall 120lbs load the thing up with 5 plates a side and try to do it. Irritates me

    Cable Row
    145 x 12 x 3

    DB Row
    75 x 13
    75 x 12

    Lat Pulldowns
    17
    15

    DB Press
    70 x 10
    75 x 8
    70 x 8

    Upright Row
    80 x 12
    80 x 11

    DB Side latral
    20 x 17
    20 x ~15
    20 x 13

    Comments:
    by the time I get to shoulders I am pooped lol but it was an awesome workout!
    Workout Log
    http://forum.bodybuilding.com/showthread.php?t=113026551

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  22. #3682
    Registered User rakan92's Avatar
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    Originally Posted by B-Neva View Post
    BACK/SHOULDERS

    BB RoW
    175 x 3 x 5

    HS Iso Row
    3p x 9
    3p x 10
    3p x 8
    I try to slow the negative down a bit on this one. This machine is like the leg press for back, so many ****ers max it out (5 or 6 plates) and try to row it. I've seen a guy who is like 5 feet tall 120lbs load the thing up with 5 plates a side and try to do it. Irritates me

    Cable Row
    145 x 12 x 3

    DB Row
    75 x 13
    75 x 12

    Lat Pulldowns
    17
    15

    DB Press
    70 x 10
    75 x 8
    70 x 8

    Upright Row
    80 x 12
    80 x 11

    DB Side latral
    20 x 17
    20 x ~15
    20 x 13

    Comments:
    by the time I get to shoulders I am pooped lol but it was an awesome workout!
    Awesome workout in here !

    For the Iso row machine , what do u feel was the most comfortable hand placement for u ? Which hand placement do u feel works the lower lats effectively ?

    Keep up the gr8 work
    TEAM NORTON !
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  23. #3683
    Registered User B-Neva's Avatar
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    Originally Posted by rakan92 View Post
    Awesome workout in here !

    For the Iso row machine , what do u feel was the most comfortable hand placement for u ? Which hand placement do u feel works the lower lats effectively ?

    Keep up the gr8 work
    well I think you're going to engage all of your lats regardless of the handle but I would say the bottom one I feel it the most in my lat. It's probably the hardest one to use too. I've been using the top handle because I just feel if I use that it will put more emphasis on my upper back (which needs to get better) and I don't really do the Hammer grip because on my left side I use way too much bicep.
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  24. #3684
    Registered User B-Neva's Avatar
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    Upper Power

    BB Row
    225 x 5 x 3
    ok I am doing something else next workout lol this has just gotten stale and no progress on it anymore

    HS Pulldowns
    2p+10 x 7 x 2

    Paused DB Row
    80 x 10 x 2

    DB Incline
    80 x 5 x 3

    HS Dips
    2p x 10
    2p+ 10 x 2

    HS Shoulder Press
    2p x 8
    2p x 7
    2p x 8

    Hammer Curl
    45 x 10
    50 x 7
    50 x 7

    Skullcrusher
    80 x 8 x 3

    Comments:
    Kind of a meh going through the motions workout, would love a workout with no lower back pain lol

    I got to workout with my dad on saturday and go out to dinner then a bodybuilding show. Wasn't really impressed by anyone in it, not much conditioning and ****ty posing
    Workout Log
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  25. #3685
    Registered User B-Neva's Avatar
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    Sooooooooo, my birthday was on Wed (Nov 14) and I had an arm day, talked to a pamela anderson lookalike milf who likes younger guys (her bf is literally half her age and goes to my gym, talk to him on the reg and he wants me to use the r01dz like him). Arm day was a good choice for that day. Other than that I haven't worked out since, my body needed it. I got a deep tissue massage on Friday and that helped loosen up my lower back up a lot, but sunday felt like my back was back to where it was. I sleep on my stomach so that doesn't help! I'm sure I wasn't eating enough food the past few weeks so my recovery sucked. When I started PHAT I gained 10lbs but now it's plateaued and haven't been eating as much. Going to try to maybe even count my macros soon

    Anyways starting back up today with Upper Power.
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  26. #3686
    Registered User B-Neva's Avatar
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    all I have to say is my lower back felt greattttttttt!!!! First time in a lonnnnnnnnng time
    Workout Log
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  27. #3687
    Registered User B-Neva's Avatar
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    Lower Power

    Deadlift
    335 x 5
    345 x 5
    345 x 5

    Reverse V-Squat(facing the machine)
    3p x 10
    3p x 10

    Leg Extensions
    10
    10

    Lying Leg Curl
    155 x 6
    155 x 8

    Misc Calves

    Comments:
    Back felt soooo much better omg. Before 1 plate was bugging my back now it actually feels great!!! Kind of testing the waters with the deadlift and it went well. I'll start increasing it
    Workout Log
    http://forum.bodybuilding.com/showthread.php?t=113026551

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  28. #3688
    Registered User B-Neva's Avatar
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    On monday I did upper power and I decided to do underhand barbell rows well I ended up pulling something in my bicep/forearm on my right arm after. I didn't feel a thing but at the end of the workout you do your 1 bicep movement so I picked up a barbell and then the pain came. It only bugs me if I supinate my wrist but still another annoying thing to deal with. Once I fix one problem, something else comes!!!! fuuuuuuuuuu
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  29. #3689
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    Originally Posted by B-Neva View Post
    On monday I did upper power and I decided to do underhand barbell rows well I ended up pulling something in my bicep/forearm on my right arm after. I didn't feel a thing but at the end of the workout you do your 1 bicep movement so I picked up a barbell and then the pain came. It only bugs me if I supinate my wrist but still another annoying thing to deal with. Once I fix one problem, something else comes!!!! fuuuuuuuuuu
    dam that sucks brah...were gettin' old.
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  30. #3690
    PURE INSANITY NaturalPursuit's Avatar
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    damn man hope the bicep feels better!
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