today was really suppose to be GST squat day, but i wasnt thinking while at the gym and hit pull day!!
GST PULL DAY 90%
macro 1 micro 14
PULL DAY!!
bench work weak point training! (RB 135 contest!)
135 x 23!
core lift
bent BB rows
205 x 4
205 x 2
205 x 2
supplement 1
flat bench DB rows
65's x 6
65's x 6
65's x 6
65's x 6
65's x 6
(10 pound increase!!!!)
supplement 2
lat pulldown with pull up grip
125 x 6
125 x 6
125 x 6
125 x 6
125 x 6
(10 pound increase!)
supplement 3
ez-bar curls
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
same weight as last week
supplement 4
reverse ez-bar curls
40 x 6
40 x 6
40 x 6
40 x 6
40 x 6
same weight as last week
too tired for 5th supplement again!
i really want to be able to hit the 5th workout!
ab work
weighted planks
25 x 90 secs
25 x 90 secs
25 x 90 secs
25 x 60 secs
then got sucked into a racquetball tournament for 3 hours which i placed 3rd!
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03-19-2012, 09:23 PM #361
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<[][][]Head of ProMera Elite[][][]>
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03-19-2012, 09:24 PM #362
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03-19-2012, 09:29 PM #363
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Another solid GST day Z. Nice job on the 23 reps for RB's challenge.
RELENTLESS
"In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt
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Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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03-19-2012, 09:32 PM #364
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03-19-2012, 09:36 PM #365
- Join Date: Oct 2010
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RELENTLESS
"In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt
Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)
Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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03-19-2012, 09:39 PM #366
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03-19-2012, 09:40 PM #367
you did not touch chest?
DISQUALIFIED!!!
j/k youre down[][][][]===FREE AGENT===[][][][]
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Mod-Repped 26 times, your argument is invalid
My workout log: www.tinyurl.com/WWRBD
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http://forum.bodybuilding.com/showthread.php?t=152321863&page=44
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03-19-2012, 09:43 PM #368
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03-19-2012, 09:52 PM #369
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03-19-2012, 09:58 PM #370
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03-20-2012, 08:07 AM #371
Congrats on the DB Rows and Lat Pulldown weight increase Z!
Logs:
CORE NUTRITIONALS- Core ABC Log(Current)
http://forum.bodybuilding.com/showthread.php?t=155829753&p=1110237253#post1110237253
BETANCOURT- D-Stunner Log
http://forum.bodybuilding.com/showthread.php?t=154348601&p=1080083291&posted=1#post1080083291
AAEFX- Nytric EFX Pro Log
http://forum.bodybuilding.com/showthread.php?t=152192813&p=1032369553#post1032369553
BETANCOURT- Pure Aminos Log
http://forum.bodybuilding.com/showthread.php?t=151561123&p=1019213503#post1019213503
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03-20-2012, 08:57 AM #372
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03-20-2012, 03:14 PM #373
- Join Date: Nov 2010
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03-20-2012, 09:27 PM #374
- Join Date: Jan 2012
- Location: Fort Riley, Kansas, United States
- Posts: 263
- Rep Power: 0
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03-20-2012, 09:37 PM #375
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03-20-2012, 09:39 PM #376
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pshh im sure u got more than that!
LOL!
it does feel kinda rewarding i guess.
chest soreness is the worst though lol. everytime you walk the shockwave from you walking makes you feel the chest soreness LOL!
I personally love leg DOMS<[][][]Head of ProMera Elite[][][]>
My creatine >>>> Your creatine
www.forum.promerasports.com
WHAT IS PROMERA ELITE?
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03-20-2012, 11:32 PM #377
- Join Date: Mar 2009
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03-20-2012, 11:41 PM #378
- Join Date: Nov 2010
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03-20-2012, 11:56 PM #379
- Join Date: Mar 2009
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03-21-2012, 07:08 AM #380
- Join Date: Nov 2010
- Location: United States
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Lol
I guess when u reach a certain level of beastlyness DOMS don't occur any more.
Haha my legs rarely get DOMS now. Only new workout like lunges bring them.
I see. When u do place an order keep ur buddy Zohairm in mind and how I love lemon lime con-cret
Lol jk. I'm def gonna buy some when that $150 check comes in!<[][][]Head of ProMera Elite[][][]>
My creatine >>>> Your creatine
www.forum.promerasports.com
WHAT IS PROMERA ELITE?
PM ME FOR MORE DETAILS!
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03-21-2012, 09:45 AM #381
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03-21-2012, 11:31 AM #382
- Join Date: Nov 2010
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03-21-2012, 02:10 PM #383
- Join Date: Nov 2010
- Location: United States
- Age: 31
- Posts: 4,949
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GST SQUAT DAY 90%
macro 1 micro 15
SUPPS:
1 scoops of assault (tubs almost gone!)
2 super hd's spread out
1 scoop atomic 7 intra
SQUAT DAY!
weak point training
flat BB bench
195 x 0 FAIL
chest DOMS are still bad!
core lift
BB squats
255 x 8
255 x 3
255 x 3
supplement lift 1
smith machine front squats
125 x 6
125 x 6
125 x 6
125 x 6
125 x 6
(10lb increase!)
supplement lift 2
BB lunges
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
(same weight)
supplement lift 3
BB calf raises
3 pps x 6
3 pps x 6
3 pps x 6
3 pps x 6
3 pps x 6
(last week was 2.5 pps)
supplement lift 4
hack squats
2.5 pps x 6
2.5 pps x 6
2.5 pps x 6
2.5 pps x 6
2.5 pps x 6
(last week was 2 pps)<[][][]Head of ProMera Elite[][][]>
My creatine >>>> Your creatine
www.forum.promerasports.com
WHAT IS PROMERA ELITE?
PM ME FOR MORE DETAILS!
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03-21-2012, 02:19 PM #384
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03-21-2012, 02:24 PM #385
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03-21-2012, 03:10 PM #386
Solid #'s and sets!
Logs:
CORE NUTRITIONALS- Core ABC Log(Current)
http://forum.bodybuilding.com/showthread.php?t=155829753&p=1110237253#post1110237253
BETANCOURT- D-Stunner Log
http://forum.bodybuilding.com/showthread.php?t=154348601&p=1080083291&posted=1#post1080083291
AAEFX- Nytric EFX Pro Log
http://forum.bodybuilding.com/showthread.php?t=152192813&p=1032369553#post1032369553
BETANCOURT- Pure Aminos Log
http://forum.bodybuilding.com/showthread.php?t=151561123&p=1019213503#post1019213503
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03-21-2012, 03:30 PM #387
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03-21-2012, 07:11 PM #388
WOW Z, I haven't stopped in in awhile you are CRUSHING it in here!!!! NICE WORK!
BTW I created a personal training log if you're interested, I put the link in my sigCURRENT LOG http://tinyurl.com/GlutaTren
COMPLETED- BETA CRET log http://tinyurl.com/30betacret
2012 Green Mountain Thaw Bikini Debut 3rd, Bikini Open 2nd
2012 The Uprising Bikini Open 1st
2012 Empire State Natural PRO QUALIFIER Bikini Open 2nd
2012 Spirit of America PRO QUALIFIER Bikini Open 3rd
LIKE my page @ https://www.********.com/AnnaDekeFitness
TRAINING LOG at http://tinyurl.com/30MileMarie
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03-21-2012, 08:09 PM #389
- Join Date: Oct 2010
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- Age: 38
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Solid squats Z. Is it a GST rest day tomorrow??
RELENTLESS
"In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt
Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)
Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
-
03-21-2012, 08:12 PM #390
- Join Date: Nov 2010
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- Age: 31
- Posts: 4,949
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thanks senor rock
dont we all man!!!
i wouldnt have these crazy chest doms if i had Con-cret!!!!!!!!!!!!!!!!!!
and u better
soo in!!!
and i dont blame u for not stopping in here.... u were out training to WIN that show of urs!
thank u sir!
and y yes it is a rest day tomorrow!
HOW DID U KNOW????<[][][]Head of ProMera Elite[][][]>
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www.forum.promerasports.com
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