AM Chest/Tricep Individualization
Constant tension DB Bench Press superset with pushups until failure.
60x11
Tricep Pushdown
50x11
Cardio
30 minutes eliptical level 7 interval mode
Calories burned = 400
Feelsgoodman.
PM Individualization
Barbell Bench Press
135x20
Rope Tricep Pushdown
42.5x8
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10-11-2011, 06:50 PM #121Workout Log:
http://forum.bodybuilding.com/showthread.php?t=156312423
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10-11-2011, 06:57 PM #122
Update: I switched my Incline DB with a Flat DB Press.
I didn't do Cardio, was coughing too much by the end of the workout.
My workout was the best I ever had though, it feels so good to be training again.
Good sh*t Matt, I love the high volume Bench Press (Srs)
In total I did:
-16 Sets for Chest
-12 Sets for Triceps
-5 Sets for Biceps
-2 Sets of Shrugs
-5 Sets of Lat Pulldowns.
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10-11-2011, 07:04 PM #123
- Join Date: Oct 2009
- Location: Connecticut, United States
- Age: 31
- Posts: 2,573
- Rep Power: 1400
Wot
Strong measurements (no homo..). and bench man, 135x20?
The f*ck.BANG BANG ALPHA GANG
***Team Baco_Bacon***
~~~PULLUP CREW~~~
Somerandom/Ryandrummer's Log: WRESTLING BEARS AND EATING ICE CREAM SANDWICHES
http://forum.bodybuilding.com/showthread.php?t=139306083&page=7
Current
175/265/335
775 Total
Goals
225/315/405
"All my life I have been nothing... I don't plan on going back to that."
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10-11-2011, 07:10 PM #124
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10-11-2011, 07:41 PM #125
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10-11-2011, 07:44 PM #126
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10-11-2011, 07:48 PM #127
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10-11-2011, 07:49 PM #128
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10-11-2011, 07:52 PM #129
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10-11-2011, 07:54 PM #130
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10-11-2011, 08:07 PM #131
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10-11-2011, 08:48 PM #132
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10-11-2011, 09:51 PM #133
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10-12-2011, 03:58 PM #134
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10-12-2011, 07:29 PM #135
Squats:
135 x 10
185 x 8
225 x 5
225 x 5
Yeah.
OHP:
65 x 10
85 x 8
115 x 6
140 x 5
About a 160 1rm calculated. Felt easier than last week. Really nice feeling. All time PR.
Pull:
135 x 5
225 x 5
315 x 3
365 x 1
405 x 3
****ing epic. No other words can describe how I felt. All time PR- broke a "plateau" of sorts (most I have ever pulled prior was 405 x 1.... First time I did that was last... February?) On my way to 5 plates.
Seated Hammy Curl SS w/ Cable Lateral Raise:
SHC: 80 x 24
CLR: 25 x 20
SHC: 90 x 14
CLR: 30 x 24
Awesome. Shoulders are ded.
A public callout to Mr. Bacon:(check his log here if you haven't. Really strong, much nicer than me, and super cute).
December 3rd, 2011. You will compete (with or against, you choose) me in Fife, WA at a USAPL sanctioned powerlifting meet. If you do not accept this challenge, I will forever mock you, your lifts, your life, your vehicle, and your tiny pepe. Should you (rightfully) choose to accept- kisskiss.
That will be all.Log: http://forum.bodybuilding.com/showthread.php?t=159714881&p=1213186101
PowerliftingtoWIN.com
"All things are poison, and nothing is without poison; only the dose permits something not to be poisonous."
-- Paracelsus
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10-12-2011, 07:36 PM #136
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10-12-2011, 07:37 PM #137
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10-12-2011, 07:38 PM #138
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10-12-2011, 07:40 PM #139
October 12th 2011 Chest/Shoulders Triceps Week 86
You have to go in there and just punish yourself. Just pick up some weight, and move it.
Asterisk (*) Indicates a rest-pause set
AM Chest/Tricep Individualization
contest pec tension DB bench press: 65x11
Tricep pushdown: 50x8
Incline Cable Fly/DB Incline Bench Press Superset
35x6/60x10
27.5x12/65x5
Hammer Strength Pullover/Hammer Strengh Chest Press Superset
140x7/82.5PSx10
140x10/82.PSx8
Cable Crossover
21.25x40
22.5x30
Cable crossover stretch held for 30 seconds.
Lying Front Raise/Seated DB Press/Seated Lateral Raise Superset
15x12/45x8/20x5
15x16/45x10/20x6
Followed by Front/Side delt stretch held for 30 seconds.
Standing Tricep Extension/Wide Cable Pushdown
57.5x15/60x5
57.5x12/70x4
DB Overhead Tricep Stretch held for 30 seconds.
Picture of The Day
Last edited by m4ttarama; 10-12-2011 at 09:24 PM.
Workout Log:
http://forum.bodybuilding.com/showthread.php?t=156312423
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10-12-2011, 07:53 PM #140
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10-12-2011, 07:56 PM #141
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10-12-2011, 08:10 PM #142
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10-12-2011, 08:15 PM #143
Great workout Matt, idk how you manage to do all that volume the day after doing 135x20. Btw I've made an upper/lower routine to build as much strength/mass as possible while lean bulking. Does it look any good, what changes should I make to it?
Monday: Lower Body A
-Squat: 3x5 Speed Sets
-Deadlifts: Work up to a heavy set (3-5 reps)
-Mid Stance Box Squats: 3x5
-Leg Press Quad Emphasis: 3x10
-Leg Extensions: 3x10-12
-Calves 5 Sets
Tuesday: Upper Body A
-Bench Press: 2-3 Working sets (3-5 reps)
-Floor Press: 3x(3-5 reps)
-Military Press: 3x3 Speed Sets
-DB Rows: 3x6
-Lat Pulldowns SS DB Shoulder Press: 3x8-10
-Shrugs SS Reverse Reverse DB Flies: 3x10
-Incline DB Flies SS Side Raises: 3x10
-DB Hammer Curls: 4x8
-BB Strict Curls: 4x10
Thursday or Friday: Lower Body B
-Squats: 2-3 working sets (3-5 reps)
-Pause Squats: 3x3 (Same weight)
-Hack Squats: 3x10
-Leg Curls: 3x10-12
-Calves 5 Sets
Friday or Saturday: Upper Body B
-Bench Press: 3x5 Speed Sets
-Military Press: 2-3 working sets (3-5 reps)
-Floor Press: 3x(3-5 reps)
-T bar Rows: 3x8 SS Front Raises: 3x10
-Incline DB Press SS Machine Rows: 3x10
-Skullcrushers: 4x8
-Tricep Pulldowns: 4x10
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10-12-2011, 09:22 PM #144
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10-12-2011, 09:25 PM #145
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10-12-2011, 09:25 PM #146
Not going to continue at this rate for long, lol. Pretty soon I'm going to drop back down to 5lbs/week like mere mortals must.
Cutting/maintaining right now. I was 180ish when this thread was started, I'm about 178.6 or so right now. So I guess cutting, but eh, not very hard.Log: http://forum.bodybuilding.com/showthread.php?t=159714881&p=1213186101
PowerliftingtoWIN.com
"All things are poison, and nothing is without poison; only the dose permits something not to be poisonous."
-- Paracelsus
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10-12-2011, 09:43 PM #147
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10-12-2011, 10:01 PM #148
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10-13-2011, 02:32 PM #149
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10-13-2011, 02:36 PM #150
Shoulder Rehab
Circuit done with 5lb dumbbells with the exception of arm circles
Small arm circles:
x12
Big arm circles:
x12
Lateral Raise:
5x12
Front Raise:
5x12
Arnold Press:
5x12
Cuban Press:
5x12
AM Chest/tricep Individualization
Used the wrong weight lmao.
Chest Press
100x40
Tricep Pushdown:
40x11Workout Log:
http://forum.bodybuilding.com/showthread.php?t=156312423
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