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03-20-2012, 12:37 AM #230
- Join Date: Jan 2008
- Location: Phoenix, Arizona, United States
- Posts: 23,316
- Rep Power: 383458
Monday, back and heavy chest
Fairly typical Monday workout, heavy chest and sort-of-heavy back.
Powered up with LCLT and XFA, and double portion of Cellucor C4 (blue raz flavor- very strong tart flavor- great mix- very long lasting energy and a great pump).
10 minutes of warm up cardio and RC DB moves.
Flat bench- real slow warmup with sets of 95, 135, and 185lbs. Normal pyramid of more weight and less reps till I maxed at 315 once. Not a PR, but my best in about a year.
Incline DB press- 55s, 85s, and 2 sets with the 100s. Insane chest pump and the last set.
Seated cable row- warm up set and 3 sets of 220 x 6. Full stack is 240, but I use too much body English at that weight- I'm a little more 'honest' at a few pounds less.
BB Yates rows- light and careful. I really want to like this movement, but its so awkward and stresses my delts and wrists, and really taxes my lower back.
Anyway, 3 sets of 8, worked up to a meager 135.
And another 10 minutes on the elliptical to col down.
- Gym notes
I went in later, about 9PM. Gym was still busy, but the benches were open. Normal cast of idiots wandering around. Much more talking than actual work going on, and such unusual exercises. Endless sets of Smith machine bench press; super high incline DB bench press, 1/4 squats. And the ladies love the stepmill, and make it EVEN HARDER by walking at an angle, like twisting their hips will really focus on the saddle bags. facepalm.jpgLast edited by velocityrob; 03-20-2012 at 10:01 AM.
"Evidently Mr. Ringo's an educated man. Now I really hate him."
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03-20-2012, 01:47 AM #231
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03-20-2012, 09:35 AM #232
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03-20-2012, 10:18 AM #233
- Join Date: Jan 2008
- Location: Phoenix, Arizona, United States
- Posts: 23,316
- Rep Power: 383458
Backtracking and looking forward.
I started this log using Cellucor Super-HD. Used it about a week, long enough to really get my dosing right. Lost a pound that week.
Switched over to ErgoGenix ErgoShred, been using that almost 2 weeks. Was down another 2 pounds last week- will weigh in again tmrw and I'll post a mini-review of ErgoShred.
Tmrw- Wednesday- I'll go back on Super-HD. I might use it 2-3 weeks then take a week off and use another fat burner, just so I don't get acclimated to it. Also I will be adding DCP, starting 2 pills 3x a day. I'll probably do that 3 weeks on and take a week off.
Better diet, more cardio, and great supps ought to get me looking a lot better. Just a few weeks in and I'm real happy with the plan and results."Evidently Mr. Ringo's an educated man. Now I really hate him."
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