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Thread: Nick's bulk to a healthier me
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11-24-2009, 05:37 PM #421
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11-24-2009, 05:41 PM #422
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1877
half day at school tomorrow, then no school thurday/friday. gotta love thanksgiving if my lower back feels 100% tomorrow (recovered from deads on sunday) i'll be doing stiff legged deads for legs which i have tomorrow. then thursday morning i'll be doing pull #2
pumped! hopefully get 128x4-5 tomorrow on squats (first set) with good depth.
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11-24-2009, 07:31 PM #423
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11-24-2009, 07:34 PM #424
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2175
no school for me tomorrow, thursday, or friday! very nice lol
My training log:
http://forum.bodybuilding.com/showthread.php?t=133003933
"Don't unrack the bar like the bar is gonna kick your ass" - Christian Thibaudeau
"All men are created equal, some just work harder" - Defranco's Gym
Deadlift 610 x 1
Squat 455 x 1
Bench 345 x 1
1,400 Total @ BW 197 video here:
http://www.youtube.com/watch?v=WDr4a_SunYs
Subscribe to my YouTube channel for training videos almost daily:
http://www.youtube.com/user/ashylarryku?feature=watch
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11-25-2009, 09:40 AM #425
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11-25-2009, 10:52 AM #426
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11-25-2009, 10:53 AM #427
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11-25-2009, 10:56 AM #428
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11-25-2009, 11:41 AM #429
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11-25-2009, 12:14 PM #430
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11-25-2009, 03:09 PM #431
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11-25-2009, 03:21 PM #432
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1877
thanks guys! here's some destruction...
SQUATS - 128x 5, 4, 3, 3, 3...(drop, 45 second rest)...125x3 -- rep PRs *felt mucho lighter than last week
Hack squats - 125x 8,8,6 -- weight PR *strong today!
one legged calf press - 120x 5/5, 4/4, 4/4 -- weight PR
lunges - 115x 6, 6, 6 steps -- weight PR
SUPER-DUPER-SET:
ATG (literally touching butt to heels) speed squats - 55x 10, 10, 10
Leg extensions - 85x 8, 6, 5
lying leg curls - 30x 6, 5, 4...(15 second rest)...2 -- weight PR
stiff legged deadlifts - 145x 5 (4 sets) -- weight PR (first 3 sets were decent, last set too much back involved. meh, still good stretch and sqeeze)
Complex:
front squat (deep, come up half way, and drop again. no locking out)- 45x5 (yeah i rock the bar )
back squat (same form as front squats) - 45x5
lunges - 45x5 steps each leg
BW jump squat (deep then explode bringing knees close to chest) x5
only did that once then called it a day! lol
PWO cardio - 21 minutes speed walking. attempted to clear some lactic acid from that workout hahah
killed it - nuff said baby!
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11-25-2009, 03:24 PM #433
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1877
here's a vid of my last set of hack squats
125x6 -- might want to turn down your volume lol! sorry abou the grunting. thats a little embarassing
and hell yeah, leg press/hack squat in the corner of my living room. gotta love it
does anyone know how to embed vids? sry i guess you'll have to clicky
View My Video
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11-25-2009, 03:30 PM #434
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11-25-2009, 04:43 PM #435
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1877
thanks you few more weeks and i'll be rocking a plate a side!
yeah i have to keep my feet low on the foot placement or else i bottom out the machine now dats low
man i am just so happy about this workout today. i don't think i've ever had more focus. it was awesome, rest periods even for squats were like 70 seconds! ahah
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11-25-2009, 04:52 PM #436
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1877
diet today:
whey, milk, oats, currants, cashews
chocolate chip Clif bar at school during the half day
turkey, lettuce, sweet potato, bowl of koala crisp, puffins, almonds and banana
wobbled downstairs after killin' it and had good ol' whey, milk, cocoa puffs combos, capn crunch, koala crisp (was hard to even take this, was shaking after legs lol)
2 eggs and egg whites on 2 slices whole grain "fitness" bread with tomato/basil hummus, raspberries, baby red apple
bowl oats, tuna, and olive oil, lettuce, raspberries, and baby pear (perfectly ripe...mmmm)
sludge later - scoop casein and 2 tablespoons of almond butter
total: 2885 calories
hitting pull tomorrow morning!
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11-25-2009, 04:57 PM #437
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11-25-2009, 05:24 PM #438
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11-25-2009, 05:40 PM #439
- Join Date: May 2009
- Location: Los Angeles, California, United States
- Age: 32
- Posts: 22,676
- Rep Power: 36254
Haha aren't you anxious to put up the whole 45 plate already? Keep working hard man.
And you can only embedd videos from youtube.I used to have an AVI of my traps and neck. I changed it a while back and tried editing my user title but this website is glitched and it will not let me change it anymore.
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11-25-2009, 05:57 PM #440
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11-25-2009, 06:12 PM #441
- Join Date: May 2009
- Location: Los Angeles, California, United States
- Age: 32
- Posts: 22,676
- Rep Power: 36254
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11-25-2009, 06:17 PM #442
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11-25-2009, 06:22 PM #443
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11-25-2009, 06:28 PM #444
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11-26-2009, 05:49 AM #445
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11-26-2009, 07:59 AM #446
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11-26-2009, 10:40 AM #447
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11-26-2009, 10:50 AM #448
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1877
pulling it
rack chins - BW+35x 4, 3 --weight PR 32.5x 3, 3...(drop, 20-30 second rest)...BWx6...(5-15 second rest pause)...1...1 - rep PR
bent over BB rows - 105x 6, 5, 3, 3...(drop, 45-60 second rest)...100x5...95x7 -- rep PR's. not as good a MMC today for some reason, i think i'll drop SLDL for a while on leg days and just focus on regular deads on back day (my back was fatigued, i think i could have busted out maybe another rep) as i think at my stage that is more important of an exercise.
one arm DB rows - 52.5x 4/4, 4/4 --weight PR 50x6, 4...(10 second rest)...1 -- rep PR first set. felt strong on these, they seem to be progressing well
behind neck pulldown - 85x 4, 4 --weight PR 80x6...1 -- rep PR
two-arm head supported rear delt fly - 17.5s x6, 6, 6...2 -- weight PR, slighty cheaty last few reps though
DB curls - 25s x 4/4, 4/4, 3/3, 23.75x 4/4...1/1 -- rep PRs
Preacher curls - 43x 5, 5, 4...1 -- weight PR
front of body shrugs - 155x4 (4 sets)
BB static holds - 155x 10 second (3 sets)
circuit:
lat pulldown - 60x6
bent over bb row - 85x6
EZ curl - 35x6
repeat x2 no rest
lat streches and weighted hang BW+20 x30 seconds (felt like my lats were going to rip off the bone lol)
PWO cardio - 21 minutes walking
good workout, rest days tomorrow and saturday then push sunday!
wishing everyone a happy thanksgiving!Last edited by nmsk80066; 11-26-2009 at 10:53 AM.
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11-26-2009, 11:44 AM #449
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11-26-2009, 01:22 PM #450
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1877
thankzzz
my DBs only go up to 52.5 so i have to do BB lol, but once i get powerblocks i'll throw in some DB shrugs. they basically are the same exercise just hit the traps a little differently due to your palms facing your front (barbell) or facing your sides (dumbbells).
good idea to switch it up for variety though
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