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10-21-2013, 07:57 AM #4231
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10-21-2013, 09:48 AM #4232
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10-21-2013, 12:53 PM #4233
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10-22-2013, 09:24 AM #4234
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10-23-2013, 03:13 AM #4235
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #4
Week 3 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Hammer Chest Press 1:5:1:5
3 Plates+35/Side x 6 (4 Sets)
A1: DB Fly 2:1:1:1
50's x 12 (4 Sets)
+2 Reps
A2: Smith Incline Guillotine Press 5:1:2:1
200 x 5 (4 Sets)
+5 Pounds
Pec Dips 1:1:2:2
BW + 75 Chains x 8 (4 Sets)
+1 Set
Hammer Shoulder Press (myo reps) 1:2:1:1
90 x 10+3 (3 Sets)
Cable Lateral Raise (alternate arms w/o rest) 1:1:1:1
10 x 12 (5 Sets)
B1: Reverse Pec Dec 1:1:1:1 10 sec
70 x 12 (4 Sets)
B2: Band Pull Aparts 1:X:1:2
Band x 12 (4 Sets)
B3: Cable Front Raise
60 x 12 (4 Sets)
Post-Workout:
Cellucor Cinnamon Swirl Pumpkin Muffins:
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10-23-2013, 03:52 AM #4236
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
Nice work my man
Those 5 count pauses and negatives are brutal! I end up losing track of how many reps into the set I am lol
I'm liking seeing those chains the past few sessions!
Muffins look excellent! If you take requests, I'd like to see a chef bob blueberry muffin recipe/videoPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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10-23-2013, 04:42 AM #4237
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10-23-2013, 11:20 AM #4238
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10-23-2013, 11:44 AM #4239
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10-23-2013, 11:45 AM #4240
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10-23-2013, 01:54 PM #4241
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
I really want to try out some chains. Not only do they sound better, they look badass
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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10-23-2013, 02:22 PM #4242
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10-23-2013, 02:39 PM #4243
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10-24-2013, 03:14 AM #4244
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #4
Week 3 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Leg Press (feet shoulder width and high) 2:X:1:1
4 Plates x 45 Seconds (5 Sets)
A1: Barbell Stiff Leg Deadlift 3:3:1:1
225 x 8 (4 Sets)
+1 Set
A2: Leg Extension 1:X:1:2
50 Each Leg x 10 (4 Sets)
+1 Set
Paused Back Squat 3:3:1:1
255 x 4 (5 Sets)
+10 Pounds
B1: Chain Walking Lunges 1:1:1:1
75lb Chains x 20 Steps (4 Sets)
+4 steps
B2: Hack Squat 1:1:5:1
1 Plate + 35/Side x 10 (4 Sets)
+2 Reps
Lying Leg Curl (dropsets) 2:1:1:1
110 x 8 ---> 90 x 8 (4 Sets)
+1 Set
C1: Donkey Calf Raise 1:10:1:10
3 Plates x 3 (4 Sets)
C2: Calf Raise on Machine Leg Press X:1:1:1
4 Plates/Side x 20 (4 Sets)
+5 Reps
Post-Workout:
Ben N Jerry's Chubby Hubby:
Last edited by The Solution; 10-24-2013 at 03:40 AM.
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10-24-2013, 03:35 AM #4245
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10-24-2013, 03:36 AM #4246
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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10-24-2013, 03:38 AM #4247
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10-25-2013, 01:34 AM #4248
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #4
Week 3 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
HS Lateral Raise (Super Pump Method) 1:X:1:1
70 x 3 (8 Sets)
B1: Front Lateral Raise 1:X:2:2
20 x 8 (4 Sets)
+1 Set
B2: Rope Face Pulls 1:X:2:2
120 x 8 (4 Sets)
+1 Set
Cable Bicep Curl (Super Pump) 1:1:1:1
90 x 5 (10 Sets)
+2 sets
A1: Skullcrusher 2:1:2:1
110 x 10 (4 Sets)
+2 Reps
A2: Close Grip Bench 3:1:3:1 15 sec
190 x 15 (4 Sets)
+5 Reps
A3: Machine Dips/Bench Dips 1:3:1:1
3 Plates+10/Side x 10 (4 Sets)
Barbell Curls Eccentric Focus 10:X:1:2
55 x 4 (4 Sets)
DB Hammer Curls Cross-Body
30's x 12 (4 Sets)
Post-Workout:
Cinnamon Sugar Honey Glazed Sweet Potato
Brown Sugar Oatmeal Raisin Oatmeal with Banana's, Honey Nut Cheerios
Rice Cakes with pb2 + Jam topped with banana's and honey
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10-25-2013, 01:41 AM #4249
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
I like todays workout! Looks like a fun one
PS - I love that we're both up right now. On dat GRIND!★★★ RSP Nutrition Lead Representative ★★★
High Quality Supplements For All Your Goals
RSP Nutrition Store:
https://www.bodybuilding.com/ store/rsp-nutrition.html
★★★ Live Inspired ★★★
http://www.rspnutrition.com/
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10-25-2013, 01:50 AM #4250
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10-25-2013, 09:52 AM #4251
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10-25-2013, 11:25 AM #4252
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10-25-2013, 01:17 PM #4253
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10-27-2013, 03:57 AM #4254
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10-27-2013, 05:05 AM #4255
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
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10-27-2013, 07:35 AM #4256
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10-27-2013, 08:58 AM #4257
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10-27-2013, 01:40 PM #4258
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Some new News from Cellucor with New Protein Flavors
http://www.stack3d.com/2013/10/cellu...y-flavors.html
Cats out of the bag!
You know it. Going at 5 p.m. with the bro's?
no thanks
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10-27-2013, 03:12 PM #4259
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10-27-2013, 05:32 PM #4260
MIND = BLOWN at the new flavors!!! will be buying as soon as they come out! and I've got 3 full 2lb'ers at the house already
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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