Calling you out, bottom of the page.
http://forum.bodybuilding.com/showth...523363&page=11
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01-30-2013, 02:10 PM #301
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01-30-2013, 07:42 PM #302
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
First Chest Day Back to Full Intensity!
still didnt hit the weights I wanted, but it felt great to just crush chest for a good 2 hours lol
post workout weight: 180
Incline Barbell Press
95 x 8
135 x 8
185 x 10
205 x 5
205 x 5
155 x 14 + 6 (rest pause to 20)
Chest Dips
BW x 15
+45 x 8
+90 x 8
+135 x 2
BW x 30
a bit disappointed with those numbers, but next time i'll do better!
Flat Barbell Bench
135 x 5
205 x 5
205 x 5
205 x 5
205 x 6
Incline Hammer Strength
180 x 6
Went for 7 triples, with a significant pause/hold at the bottom
270 x 2.828478939 (didnt lock out fuarrrrrk so close)
230 x 3
230 x 3
200 x 3
200 x 3
200 x 3
200 x 3
Cable Flyes
4 x 12 @30lbs from top to center chest
2 x 12 @20lbs from bottom to center chest
Single Arm Cable Pushdowns
5 x 10 per arm @20lbs
Hammer Strength Tricep Dip
140 x 15
230 x 10
320 x 6
180 x 12
Bodyweight Tricep Extensions
5 x 10
not me in the vid
NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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02-02-2013, 02:57 PM #303
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
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02-02-2013, 03:41 PM #304
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3945
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02-02-2013, 04:20 PM #305
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
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02-02-2013, 04:26 PM #306
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02-02-2013, 07:03 PM #307
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02-03-2013, 07:42 AM #308
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3945
Yeah they're rough. Make sure you don't lose tightness at the bottom = Rest in pieces lumbar spine. I've been doing pause squats on my R-days with just 225, they're somethin else. I have to really focus on maintaining position and not relaxing or dropping my butt toward my heels.
My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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02-03-2013, 09:32 PM #309
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
Feb 3 Chest Day
post workout weight: 180 (phew) I think I'm going to be doing bi-weekly or weekly weigh ins now, as the fluctuation tends to throw me off mentally/i'm getting too concerned with the scale instead of the mirror!
Incline Barbell Chest Press
95 x 10
135 x 10
185 x 5
205 x 5
205 x 5
215 x 3 (+2 spotted)
205 x 6
155 x 12
Chest Dips
BW x 10
45 x 10
90 x 8
90 x 8
115 x 4
Incline Hammer Strength
140 x 8
180 x 5
200 x 5
230 x 4
230 x 5
270 x 3 (2 spotted/ mostly negatives)
Cable Flyes
25 x 12
25 x 12
25 x 12
Starting Wednesday I'm going to taper off/stop using preworkout supplementation (besides BCAA's that I will be logging in the near future). Ideally it will help me hold on to more weight (even if it is a little fat, which is OK!) in addition to just bringing my tolerance downNCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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02-04-2013, 03:23 PM #310
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02-06-2013, 06:24 PM #311
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02-07-2013, 06:44 AM #312
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02-07-2013, 06:49 AM #313
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02-07-2013, 11:12 AM #314
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02-07-2013, 11:14 AM #315
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02-07-2013, 06:44 PM #316
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
As promised.
Feb 7 Leg Day!
felt phenomenal!
ATG squats. pin and press!
135 x 1 ouch. tight hips. try again.
135 x 8
185 x 5
185 x 5
225 x 5
225 x 5
245 x 5
275 x 1
295 x 1
Stiff Leg Deadlifts not grounding every rep, more control
135 x 5
135 x 5
225 x 5
275 x 5
315 x 5
and random number of seated calf extensions and calf raisesNCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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02-08-2013, 12:10 AM #317
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02-08-2013, 08:04 AM #318
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02-08-2013, 08:07 AM #319
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02-08-2013, 08:21 AM #320
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02-08-2013, 09:07 AM #321
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02-09-2013, 04:45 PM #322
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02-11-2013, 06:10 PM #323
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
lulz, nice work man, love it!
Leg Day!
now logging bcaa's HERE!
Back Squats Bar to the pins, and press
135 x 8
135 x 5
225 x 5
245 x 5
255 x 3
285 x 1
315 attempt, fail overall very happy with this performance.
I am participating in an exercise physiology based research study at my uni, where I am doing daily hip strengthening exercises. I'll update you guys with my experiences. As of now its helped me greatly with these extra deep squats.
Stiff Leg Deadlifts
135 x 10
185 x 10
225 x 10
315 x 8
315 x 6
335 x 6
Calf Extensions
@170 6 x 20NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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02-11-2013, 06:14 PM #324
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02-11-2013, 06:17 PM #325
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
:P hahahaha I'm slacking really badly, but now that im logging this product hopefully i will feel obligated to post more. In all honesty I just keep forgetting the weights I use. brb carrying around notebook again
next week, 315 attempt again. will record. dat pressure.NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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02-11-2013, 06:21 PM #326
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02-11-2013, 06:28 PM #327
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02-11-2013, 06:34 PM #328
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02-12-2013, 06:31 PM #329
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
Feb 12 Arms!
daaaaassss PUMPPPP
Barbell Curls with cambered bar (weight unknown )
+50 x 8
+60 x 8
+70 x 8
+80 x 8
+80 x 8
+50 x 12
Tricep Dips parallel bars
BW x 12
+45 x 12
+70 x 12
+90 x 9
+115 x 6
+45 x 12 dropset BW x 10
Alternating Rotating Curls
40 x 8 per arm
40 x 8 per arm
45 x 8 per arm
45 x 8 per arm
Hammer Strength Tricep Press
180 x 15
270 x 10
270 x 10
180 x 15
Rope Hammer Curls
50 x 10
55 x 10
65 x 10
45 x 30 rest pause
single arm tricep ext
@20lbs 5 x 12-15NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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02-12-2013, 06:40 PM #330
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