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  1. #7561
    Teacher and Bodybuilder BergMuscle's Avatar
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    Solid upper body work there. Good to see all your increases are on track as usual. Looking forward to what you'll do to you legs; I know they've got a big target on them.
    A bodybuilder uses the weight to work the muscle.

    There are no accidents. Everything happens for a reason and usually at exactly the right time.

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  2. #7562
    Building a Natty Nitemare Bo_Flecks's Avatar
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    Sunday 1/13/13- Legs "A Week" Rotation

    Leg press-Wide Foot Position
    8x675
    8x675
    8x675
    8x675

    Leg press-Narrow Foot Position
    10x580
    10x580
    10x580

    Hack Squats
    10x405
    10x405
    10x405

    Lying Leg Curls
    10x65
    10x65
    10x65
    10x65

    Glute-Ham Raise
    12xBW
    12xBW
    12xBW

    Stiff Leg Dead Lift
    5x185
    5x185
    5x185

    Leg Press Calf Raises w/Toes turned out
    15x550
    15x550
    15x550
    15x550

    Leg Press Calf Presses w/Toes in
    15x550
    15x550
    15x550
    15x550

    Observations
    The pressing weight felt a little on the heavy side today, but I guess that is how loads up to 675lbs are supposed to feel.

    Quad Workout
    Leg Press: Wide Foot Position
    Weight increased by 25lbs. Heels are about 15 inches apart with the quads coming down well to the outside of my chest at the bottom of the movement.
    Leg Press: Narrow Foot Position
    Weight increased by 30lbs. Heels are about 5 inches apart with the quads coming down and pressing against my chest at the bottom of the movement.
    Hack Squats:
    Weight increased by 5lbs. The feet are positioned to put as much emphasis on the outer sweep of the quad as possible.

    Hamstring Workout
    Lying Leg Curls:
    Weight increased by 5lbs. Steady cadence with a short hold at the top and a slow negative.
    Glute-Ham Raise:
    Slow rep cadence on this one to totally focus on how the hammies pulling. Wide knee position which brings a little more of the upper hamstrings into play.
    Stiff Leg Dead Lift:
    Weight increased by 30lbs. Trying something different here and go a little heavier and back off of the reps. Still break in weights and reps at this point.

    Calf Workout
    Leg Press Calf Presses- Toes turned out:
    Gastrocnemius focused.
    Leg Press Calf Presses- Toes in:
    Tibialis focused.

    Final Thoughts
    Another solid training session with no issues. From that standpoint, things are looking up a bit.
    Masters Men 3rd Place, NANBF St. Louis Gateway Naturals
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  3. #7563
    Smolovian apprentice mharrislove's Avatar
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    Looking good, Bo. The fact that you could log in that type of volume without issues is significant. Looking forward to seeing you log a few solid months of work in good health!
    "First train the mind, then the body."


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  4. #7564
    Building a Natty Nitemare Bo_Flecks's Avatar
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    Update

    Just got back from my follow-up doctor's appointment. All of the tests I had done last week came back looking great, so the doc agreed with me that it was just a matter of a minor change in meds.

    So the plan from here is that I will start my scheduled de-load today and the new meds tomorrow morning. That will give my body a few days to acclimate to the new meds before I start training again on Saturday. Hopefully it will be a seamless transition.

    Time to break out the pink dumbbells.



    ^^^^Bo_Fats

    lawlz
    Last edited by Bo_Flecks; 01-15-2013 at 04:19 PM. Reason: Added an old fat sweaty guy with the obligatory pink dumbbell
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  5. #7565
    Bigger! Stronger! BAMA! bamazav's Avatar
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    Dang it, I have been trying to keep that picture from leaking out. Hope you feel better.
    David, a 50 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

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  6. #7566
    Teacher and Bodybuilder BergMuscle's Avatar
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    Glad you got a good report from the doc. And sometimes a deload does a body a world of good.
    A bodybuilder uses the weight to work the muscle.

    There are no accidents. Everything happens for a reason and usually at exactly the right time.

    Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm

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  7. #7567
    Meathead drudixon's Avatar
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    Originally Posted by Bo_Flecks View Post
    Update

    Just got back from my follow-up doctor's appointment. All of the tests I had done last week came back looking great, so the doc agreed with me that it was just a matter of a minor change in meds.

    So the plan from here is that I will start my scheduled de-load today and the new meds tomorrow morning. That will give my body a few days to acclimate to the new meds before I start training again on Saturday. Hopefully it will be a seamless transition.

    Time to break out the pink dumbbells.



    ^^^^Bo_Fats

    lawlz
    So glad to read this. Was really concerned for ya Steve. Do you anticipate any sides from the meds? I'm always so leary of different medications and it seems like I'm always that guy who gets the one weird ass side that nobody else gets but they have to warn you about anyway.
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  8. #7568
    ~~MsFit~~ Lou1se's Avatar
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    In for the pink dumbbell deload special

    I have been amazed at the Leg Presses you are doing, heavy load shifted for high reps

    All the best for a smooth transition re: meds adjustment...you'll be biting at the bit come Saturday!
    I love what I do, and I'm doing what I love.
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  9. #7569
    Time to Work litljay's Avatar
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    B0_Fats...ppfffssssss! ok Steve, whatever you say...
    You don't have to be great to start, but you have to start to be great.
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  10. #7570
    Building a Natty Nitemare Bo_Flecks's Avatar
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    Saturday 1/19/13- Chest/Biceps "B Week" Rotation

    Incline Dumbbell Bench Press
    8x100
    8x100
    8x100
    11x100

    Incline Dumbbell Flyes
    10x70
    10x70
    14x70

    Decline Dumbbell Bench Press
    10x80
    10x80
    13x80

    Tricep Bar Spider Curls
    10x150
    10x150
    10x150
    13x150

    Dumbbell Spider Curls
    12x45
    12x45
    14x45

    Barbell Reverse Curls
    12x125
    12x125
    12x125

    Wrist Curls
    10x95
    10x95
    12x95

    Observations
    De-load over. Time to ramp up the intensity and get this thing back where I like it.

    Chest Workout
    Incline Dumbbell Bench Press:
    Performed at a 30 degree bench angle.
    Incline Dumbbell Flyes:
    Performed at a 30 degree bench angle using the classic "hug the tree" form.
    Decline Dumbbell Bench Press
    Performed at a 30 degree decline.

    Bicep Workout
    Tricep Bar Spider Curls:
    Chest supported at a 45 degree angle. Using a total hang at the bottom to stretch the bis, and then pulling the bar to the apex. Slow, controlled negative.
    Dumbbell Spider Curls
    Chest supported at a 45 degree angle. Using a total hang at the bottom and working both dumbbells simultaneously to get a good squeeze at the top.
    Barbell Reverse Curls
    Chest supported to protect my lower back.

    Forearm Workout
    Wrist Curls:
    Continuing the forearm rehab work. Performed with a barbell with my wrists facing up.

    Final Thoughts
    It felt good to start pushing out the final sets with the new rep scheme.
    Masters Men 3rd Place, NANBF St. Louis Gateway Naturals
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  11. #7571
    Smolovian apprentice mharrislove's Avatar
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    You always were a beast at chest and shoulder work - solid numbers, man.
    "First train the mind, then the body."


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  12. #7572
    Barbarian Warrior Vanguard1965's Avatar
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    Solid workout. New meds working good I take it?
    "We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
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  13. #7573
    Teacher and Bodybuilder BergMuscle's Avatar
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    Originally Posted by mharrislove View Post
    You always were a beast at chest and shoulder work - solid numbers, man.
    What he said. Beastial.
    A bodybuilder uses the weight to work the muscle.

    There are no accidents. Everything happens for a reason and usually at exactly the right time.

    Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm

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  14. #7574
    Building a Natty Nitemare Bo_Flecks's Avatar
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    Originally Posted by mharrislove View Post
    Looking good, Bo. The fact that you could log in that type of volume without issues is significant. Looking forward to seeing you log a few solid months of work in good health!
    The short term inconveniences of this recent heart issue are more worrisome than the long term implications.

    Having lived with electrical heart issues for as long as I have, I know the procedure for getting things lined back out. Ultimately it is a matter of the docs using their educated guessing to hit the right formula that works and has the least side effects. Sometimes that is a short process, other times not so much.

    Originally Posted by bamazav View Post
    Dang it, I have been trying to keep that picture from leaking out. Hope you feel better.
    For the most part, I feel fine. Not 100% there, though. It should have very little impact on my training for the next few weeks, so I am good.

    Originally Posted by BergMuscle View Post
    Glad you got a good report from the doc. And sometimes a deload does a body a world of good.
    From a plumbing standpoint, my heart is in excellent condition. From an electrical standpoint, it has a variance in the way it works. I have been told that the variance is harmless... but it is annoying.

    Originally Posted by drudixon View Post
    So glad to read this. Was really concerned for ya Steve. Do you anticipate any sides from the meds? I'm always so leary of different medications and it seems like I'm always that guy who gets the one weird ass side that nobody else gets but they have to warn you about anyway.
    I have some baggage where bad side effects are concerned, too.

    Originally Posted by Lou1se View Post
    In for the pink dumbbell deload special

    I have been amazed at the Leg Presses you are doing, heavy load shifted for high reps

    All the best for a smooth transition re: meds adjustment...you'll be biting at the bit come Saturday!
    I was very happy to get back into the gym yesterday. It was a good call to take a few days and get acclimated to the new meds.

    Originally Posted by litljay View Post
    B0_Fats...ppfffssssss! ok Steve, whatever you say...
    lol- -=FLEX=- came up with that one in this stupid thread:

    http://forum.bodybuilding.com/showth...hp?t=151107333



    Originally Posted by mharrislove View Post
    You always were a beast at chest and shoulder work - solid numbers, man.
    It all felt good yesterday. My energy and endurance felt better than it had for a long time. Hopefully that means some corners are being turned.

    Originally Posted by Vanguard1965 View Post
    Solid workout. New meds working good I take it?
    The new meds performed well in the weight room yesterday. But, not so much for cardio on Friday.

    I purposely pushed the cardio to a fairly high intensity level to see how the med would do, and I still had some minor issues as the heart rate slowed. So, I am pretty sure we will be looking at increasing the dosage next month.

    The plan as it was laid out last Tuesday was to give this light dosage of the new med a month. We would only change it prior to a month if there were significant side effects that popped up early.

    If things continue the way they did yesterday, my weight training should go just fine until we re-visit the dosage issue.
    Masters Men 3rd Place, NANBF St. Louis Gateway Naturals
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  15. #7575
    Building a Natty Nitemare Bo_Flecks's Avatar
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    Sunday 1/20/13- Legs "A Week" Rotation

    Leg press-Wide Foot Position
    8x680
    8x680
    8x680
    10x680

    Leg press-Narrow Foot Position
    10x585
    10x585
    12x585

    Hack Squats
    10x410
    10x410
    13x410

    Lying Leg Curls
    10x65
    10x65
    10x65
    14x65

    Glute-Ham Raise
    12xBW
    12xBW
    14xBW

    Stiff Leg Dead Lift
    8x185
    8x185
    8x185

    Leg Press Calf Raises w/Toes turned out
    15x550
    15x550
    15x550
    15x550

    Leg Press Calf Presses w/Toes in
    15x550
    15x550
    15x550
    15x550

    Observations
    Today my goal was to ramp up the intensity level of the leg training. This weight scheme felt heavy, so I have it right where I want it.

    Quad Workout
    Leg Press: Wide Foot Position
    Weight increased by 5lbs. Heels are about 15 inches apart with the quads coming down well to the outside of my chest at the bottom of the movement.
    Leg Press: Narrow Foot Position
    Weight increased by 5lbs. Heels are about 5 inches apart with the quads coming down and pressing against my chest at the bottom of the movement.
    Hack Squats:
    Weight increased by 5lbs. The feet are positioned to put as much emphasis on the outer sweep of the quad as possible.

    Hamstring Workout
    Lying Leg Curls:
    Reps increased. Steady cadence with a short hold at the top and a slow negative.
    Glute-Ham Raise:
    Reps increased. Slow rep cadence on this one to totally focus on how the hammies pulling. Wide knee position which brings a little more of the upper hamstrings into play.
    Stiff Leg Dead Lift:
    Reps increased. 185lbs for three sets of 8 felt very manageable (and safe) on the L5, yet put a good pull on the hammies and glutes. Still break in weights at this point.

    Calf Workout
    Leg Press Calf Presses- Toes turned out:
    Gastrocnemius focused.
    Leg Press Calf Presses- Toes in:
    Tibialis focused.

    Final Thoughts
    The wheelz feel like they have been worked hard, and the new meds held up to the workload. Pretty much a win-win. I hope this continues.
    Masters Men 3rd Place, NANBF St. Louis Gateway Naturals
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  16. #7576
    Mod Squad VoxExMachina's Avatar
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    Good looking leg day, Steve. 680 is moving a load on the leg press, no doubt.

    Here's hoping the new meds get all worked out so you can have one less distraction.
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  17. #7577
    Teacher and Bodybuilder BergMuscle's Avatar
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    Originally Posted by Bo_Flecks View Post
    Observations
    Today my goal was to ramp up the intensity level of the leg training. This weight scheme felt heavy, so I have it right where I want it.
    This ^
    Final Thoughts
    The wheelz feel like they have been worked hard, and the new meds held up to the workload. Pretty much a win-win. I hope this continues.
    ...and this ^ really tell the tale. Great that it's all coming together.
    A bodybuilder uses the weight to work the muscle.

    There are no accidents. Everything happens for a reason and usually at exactly the right time.

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  18. #7578
    Stay Strong all year long alex2363's Avatar
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    Originally Posted by Bo_Flecks View Post
    Sunday 1/20/13- Legs "A Week" Rotation

    Leg press-Wide Foot Position
    8x680
    8x680
    8x680
    10x680

    Leg press-Narrow Foot Position
    10x585
    10x585
    12x585

    Hack Squats
    10x410
    10x410
    13x410

    Lying Leg Curls
    10x65
    10x65
    10x65
    14x65

    Glute-Ham Raise
    12xBW
    12xBW
    14xBW

    Stiff Leg Dead Lift
    8x185
    8x185
    8x185

    Leg Press Calf Raises w/Toes turned out
    15x550
    15x550
    15x550
    15x550

    Leg Press Calf Presses w/Toes in
    15x550
    15x550
    15x550
    15x550

    Observations
    Today my goal was to ramp up the intensity level of the leg training. This weight scheme felt heavy, so I have it right where I want it.

    Quad Workout
    Leg Press: Wide Foot Position
    Weight increased by 5lbs. Heels are about 15 inches apart with the quads coming down well to the outside of my chest at the bottom of the movement.
    Leg Press: Narrow Foot Position
    Weight increased by 5lbs. Heels are about 5 inches apart with the quads coming down and pressing against my chest at the bottom of the movement.
    Hack Squats:
    Weight increased by 5lbs. The feet are positioned to put as much emphasis on the outer sweep of the quad as possible.

    Hamstring Workout
    Lying Leg Curls:
    Reps increased. Steady cadence with a short hold at the top and a slow negative.
    Glute-Ham Raise:
    Reps increased. Slow rep cadence on this one to totally focus on how the hammies pulling. Wide knee position which brings a little more of the upper hamstrings into play.
    Stiff Leg Dead Lift:
    Reps increased. 185lbs for three sets of 8 felt very manageable (and safe) on the L5, yet put a good pull on the hammies and glutes. Still break in weights at this point.

    Calf Workout
    Leg Press Calf Presses- Toes turned out:
    Gastrocnemius focused.
    Leg Press Calf Presses- Toes in:
    Tibialis focused.

    Final Thoughts
    The wheelz feel like they have been worked hard, and the new meds held up to the workload. Pretty much a win-win. I hope this continues.
    680 ??? darn, you gonna have the biggest legs next year when u win the Naturals.
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  19. #7579
    ~~MsFit~~ Lou1se's Avatar
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    Strong work throughout that session!

    I don't know how you push out those extra reps on the last set.

    Everything! Right down to your calves hates you.. lol
    I love what I do, and I'm doing what I love.
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  20. #7580
    I'll Rest When I'm Dead ironwill2008's Avatar
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    Originally Posted by Bo_Flecks View Post
    Leg day used to be my least favorite workout. Now it is the one I look forward to the most.
    I know this sounds trite, but it's this 'turning of the corner' in your leg-training mindset that is absolutely necessary in order to make significant progress.





    Good deal on your getting your medical issue squared-away, Steve.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

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  21. #7581
    Built Upon Struggle FlaIronMind's Avatar
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    Damn good work, as usual, brother. Keep slaying it.
    Semper Fi.
    Proverbs 27:17

    "The good Lord gave you a body that can stand most anything. It's your mind you have to convince." - Vince Lombardi

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  22. #7582
    Barbarian Warrior Vanguard1965's Avatar
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    Yes great leg workout and I love the detail in your logs. Glad to hear as far as lifting everythign is good and hopefully with the increase it will take care of the cardio.
    "We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
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  23. #7583
    Building a Natty Nitemare Bo_Flecks's Avatar
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    Tuesday 1/22/13- Back/Triceps/Abs/Calves "B Week" Rotation

    Wide Grip Pull Ups
    10xBW
    10xBW
    10xBW
    10xBW
    10xBW
    10xBW
    10xBW

    Barbell Rows
    10x165
    10x165
    10x165

    OH Dumbbell Tricep Extensions
    10x75
    10x75
    10x75
    10x75

    Decline Close Grip Bench Press
    12x165
    12x165
    12x165

    Weighted Bench Dips
    12xBW+50
    12xBW+50
    12xBW+50

    Decline Crunches
    30xBW
    30xBW
    30xBW

    Seated Calf Raises
    15x250
    15x250
    15x250

    Observations
    I was not completely happy with my previous exercise selections for my B day back training, so I made some revisions to this workout.

    Back Workout
    Wide Grip Pull Ups:
    Seven sets with bodyweight to focus completely on trying to add width to the lats. Wide grip, working to flare the lats out as much as possible at the bottom of this movement.
    Barbell Rows:
    Chest supported. I changed the angle of the bench to 20 degrees to try and flatten my back out some. I increased the width of my grip as well.

    Tricep Workout
    OH Dumbbell Tricep Extensions:
    I moved this one into first position today. The staple for working the medial head of the tricep. Very little forearm tendon stress at this angle.
    Decline Close Grip Bench Press
    I increased the decline of the bench to 45 degrees today to try and take a little off of the delts and put more on the triceps. Hands about 8 inches apart, and elbows coming right down along my rib cage.
    Weighted Bench Dips
    Focusing on totally isolating the triceps with this one.

    Direct Ab Work
    Decline Crunches
    Trying to really burn the abs here.

    Calf Workout
    Seated Calf Raises:
    Soleus focused calf work.

    Final Thoughts
    Not sure all of the revisions I made today will stick around, but the muscle groups feel well worked.
    Masters Men 3rd Place, NANBF St. Louis Gateway Naturals
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  24. #7584
    ~~~~~~ baker's Avatar
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    Good stuff as usual Stebo.
    Hungry

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  25. #7585
    Teacher and Bodybuilder BergMuscle's Avatar
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    Sometimes you need to experiment a bit to get the routine you want.
    A bodybuilder uses the weight to work the muscle.

    There are no accidents. Everything happens for a reason and usually at exactly the right time.

    Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm

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  26. #7586
    Kicking sarcopenia's azz ljimd's Avatar
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    "Barbell Rows:
    Chest supported. I changed the angle of the bench to 20 degrees to try and flatten my back out some. I increased the width of my grip as well."

    Been doing these with a supinated grip - have grown to like them.

    Lots of work going on in this journal. 7x10 wide grip p/u's - jelly here.
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  27. #7587
    Meathead drudixon's Avatar
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    7 sets of pull-ups... lol punishing. How's the lat spread coming?
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  28. #7588
    ~~MsFit~~ Lou1se's Avatar
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    Originally Posted by Bo_Flecks View Post

    Wide Grip Pull Ups
    10xBW
    10xBW
    10xBW
    10xBW
    10xBW
    10xBW
    10xBW
    Great work!

    Weighted Bench Dips
    12xBW+50
    12xBW+50
    12xBW+50

    Decline Crunches
    30xBW
    30xBW
    30xBW

    Seated Calf Raises
    15x250
    15x250
    15x250

    Weighted Bench Dips
    Focusing on totally isolating the triceps with this one.

    Direct Ab Work
    Decline Crunches
    Trying to really burn the abs here.

    Calf Workout
    Seated Calf Raises:
    Soleus focused calf work.

    Final Thoughts
    Not sure all of the revisions I made today will stick around, but the muscle groups feel well worked.
    I feel the need to pick your brains... A few questions Steve as I am having troubles understanding some of the moves and how to directly hit the target muscles.

    When performing dips, I notice depending on body angle, sometimes the front delts can be under a lot of stress. When trying to hit tri's is your body supposed to be more upright(head right up)? I find I lean down(chest comes into play) but just simply raising the head a bit will shift the body angle. How exactly are you doing the dips to work the tri's?

    Decline bench situps/crunches- I often interchange the names that I give them and often revert back to calling them situps because I feel on a steep angle the movement is more like a situp it seems to mostly work the hip flexors rather than abs. I have a lot of trouble trying to get the abs working and wondering if reducing the angle might actually help. The speed I expect would be very slow. How do you perform this one? I want details Steve, none 'o' that wishy-washy, glossing over stuff you tend to do in here!!!! JK lol


    The most satisfying feeling there is has to be the feeling of well worked muscles after training day :-) TIA
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  29. #7589
    AWOL highiso's Avatar
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    Originally Posted by Bo_Flecks View Post
    Tuesday 1/22/13- Back/Triceps/Abs/Calves "B Week" Rotation

    Wide Grip Pull Ups
    10xBW
    10xBW
    10xBW
    10xBW
    10xBW
    10xBW
    10xBW

    Barbell Rows
    10x165
    10x165
    10x165

    OH Dumbbell Tricep Extensions
    10x75
    10x75
    10x75
    10x75

    Decline Close Grip Bench Press
    12x165
    12x165
    12x165

    Weighted Bench Dips
    12xBW+50
    12xBW+50
    12xBW+50

    Decline Crunches
    30xBW
    30xBW
    30xBW

    Seated Calf Raises
    15x250
    15x250
    15x250

    Observations
    I was not completely happy with my previous exercise selections for my B day back training, so I made some revisions to this workout.

    Back Workout
    Wide Grip Pull Ups:
    Seven sets with bodyweight to focus completely on trying to add width to the lats. Wide grip, working to flare the lats out as much as possible at the bottom of this movement.
    Barbell Rows:
    Chest supported. I changed the angle of the bench to 20 degrees to try and flatten my back out some. I increased the width of my grip as well.

    Tricep Workout
    OH Dumbbell Tricep Extensions:
    I moved this one into first position today. The staple for working the medial head of the tricep. Very little forearm tendon stress at this angle.
    Decline Close Grip Bench Press
    I increased the decline of the bench to 45 degrees today to try and take a little off of the delts and put more on the triceps. Hands about 8 inches apart, and elbows coming right down along my rib cage.
    Weighted Bench Dips
    Focusing on totally isolating the triceps with this one.

    Direct Ab Work
    Decline Crunches
    Trying to really burn the abs here.

    Calf Workout
    Seated Calf Raises:
    Soleus focused calf work.

    Final Thoughts
    Not sure all of the revisions I made today will stick around, but the muscle groups feel well worked.
    Wow, i think you are amazing, a non stop workout train
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