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  1. #1381
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    Never done a seal row, but will have to try, if i can set it up properly
    could never get rack chins set up right either probably why i never benefitted off them.
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  2. #1382
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    Originally Posted by The Solution View Post
    Never done a seal row, but will have to try, if i can set it up properly
    could never get rack chins set up right either probably why i never benefitted off them.
    Ya, I remember doing rack chins a ton 3-4 years ago...really had to work on what setup felt best. These also felt good when done from a dead-stop (the seal rows)...I'd definitely recommend them, as you can really feel your lats engaging in the movement.
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  3. #1383
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    11.12.14

    Cardio/Secondary Legs

    Bike HIIT
    10 minutes
    Elliptical LISS
    30 minutes

    Superset
    A1) Lying Leg Curls
    50 x 10, 65 x 10, 80 x 10, 95 x 10, 110 x 10, 125 x 10, 155 x 10, 185 x 8
    A2) Leg Extensions
    85 x 12, 115 x 12, 130 x 12, 140 x 12, 165 x 12

    Machine Adductors
    1 warmup
    RP x stack

    HS Machine Squat (facing out)
    2 pps x 12
    4 pps x 5 x 10 (25 seconds between each)

    Some good cardio and secondary pump for legs. Legs were still a bit sore, but getting blood flow in there definitely feels good now.
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  4. #1384
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    I think the only reason why I didn't like seal rows for me personally was because the pad itself...when I would row, the weight of the rows really compressed my sternum/chest area and although there was a great lat mmc, felt like I couldn't breathe...tried them a while back but couldnt get into them...same with supported t-bar rows. just not for me personally.

    LOVING all the adductor work!
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  5. #1385
    Registered User jaredmus's Avatar
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    Originally Posted by NaturalPursuit View Post
    I think the only reason why I didn't like seal rows for me personally was because the pad itself...when I would row, the weight of the rows really compressed my sternum/chest area and although there was a great lat mmc, felt like I couldn't breathe...tried them a while back but couldnt get into them...same with supported t-bar rows. just not for me personally.

    LOVING all the adductor work!
    I felt that way with the machine supported row, seal rows are good I used this bar for it the other day in fact, or something similar and it felt great
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  6. #1386
    Registered User ebomb55's Avatar
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    Originally Posted by NaturalPursuit View Post
    I think the only reason why I didn't like seal rows for me personally was because the pad itself...when I would row, the weight of the rows really compressed my sternum/chest area and although there was a great lat mmc, felt like I couldn't breathe...tried them a while back but couldnt get into them...same with supported t-bar rows. just not for me personally.

    LOVING all the adductor work!
    Ya, I've found that not using as much weight on these can help that issue. You don't need a ton to feel them, and, if you really focus on the MMC, that problem can be avoided.

    Me too, the adductor work hopefully will help really round out my legs and add a new dimension to them.

    Originally Posted by jaredmus View Post
    I felt that way with the machine supported row, seal rows are good I used this bar for it the other day in fact, or something similar and it felt great
    Nice, ya I love the Swiss Bar or Football Bar as some call it...nice change up.
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  7. #1387
    Registered User ebomb55's Avatar
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    11.14.14

    AM
    Elliptical LISS
    3.25 miles
    548 calories
    35 minutes

    PM
    Arms/Calves

    Warmup
    Rope Curls/Pushdown
    3 rounds

    Triset 1
    A1) Standing EZ Curls (2 second squeeze at top)
    50 + bar x 8
    60 + bar x 8
    70 + bar x 2 x 8
    50 + bar x 12
    A2) Machine Preachers
    70 x 2 x 10
    45 x 3 x 10
    A3) Hammer Bar Curls
    20 + bar x 10
    40 + bar x 4 x 10

    Triset 2
    B1) V Grip Pushdown (2 second squeeze)
    x 15
    B2) Single Arm Rope Extensions
    x 10 LR
    B3) Lying EZ Extension (stretch behind head)
    x 12
    3 rounds

    Superset 3
    C1) Reverse Curls
    x 12
    C2) Grip Force Squeezes
    x 30 seconds
    3 rounds

    Triset 3
    D1) Standing Calf Raise
    x 10
    D2) Seated Calf Raise
    x 12
    D3) Tibia Raises
    x 10
    6 total rounds, 2 work rounds

    Second arm session of the week. Felt good. Trying to make these guys grow.
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  8. #1388
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    Hows your cut going? Still leaning up ya?
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  9. #1389
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    Originally Posted by The Solution View Post
    Hows your cut going? Still leaning up ya?
    The cut really didn't start until a few weeks ago...I hadn't really been cutting up until then. I'll have more to report in the coming weeks.
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  10. #1390
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    11.15.14

    Legs

    Machine Adductors
    5 work up sets
    1 rest pause set

    Lying Leg Curls
    50 x 10 through 185 x 10
    Dropset
    185 x 8 to 140 x 10 to 110 x 10 to 85 x 12 + Iso tension

    Banded Leg Press (doubled MM + light bands)(continuous tension, close stance)
    1 pps x 12
    2 pps x 12
    3 pps x 12
    5 pps x 12
    6 pps x 12
    7 pps x 12
    8 pps x 12
    9 pps x 12
    Challenge
    9 pps x 20

    Paused Back Squats (2 count)
    135 x 6
    185 x 6
    225 x 6
    275 x 6
    315 x 6
    365 x 6
    405 x 2 x 6

    Leg Extensions (hard 2 count flex at top, dorsiflexed toes to focus on sweep)
    3 x 10
    Dropset
    4 drops

    Smith RDL (lean far back, toes in front of bar, continuous tension)
    1 pps x 15
    2 pps x 12
    3 pps x 3 x 12

    Awesome leg session. Trained with a buddy of mine so we really went at it. Legs got pretty pumped on the first two movements and the leg press destroyed quads and even glutes. The challenge set was tough. I was pleased with how the paused squats felt...405 for 6 was "easy" according to my partner, even though it didn't feel that way haha. I loved the RDL variation on the smith. It allowed me to put more tension on the hammies than any other exercise. If I let go of the bar at the bottom, I would have fallen back.
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  11. #1391
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    Short.. sweet.. and F'in Brutal.
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  12. #1392
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    Originally Posted by The Solution View Post
    Short.. sweet.. and F'in Brutal.
    Short haha? Close to 25 work sets and 40 total sets here. Was tough tho.
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  13. #1393
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    Your a volume junkie my man
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  14. #1394
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    Originally Posted by The Solution View Post
    Your a volume junkie my man
    I think volume is the key to growing. I've always found that when I increase the volume, that does better than increasing the frequency, at least for hypertrophy. Strength is different though, at least for me...key there is frequency.
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  15. #1395
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    11.16.14

    Chest/Shoulders/Calves

    Calves
    Donkey Calf Raises
    4 work sets x 10
    RP set

    Leverage Chest Press
    1 pps x 12
    1 pps + 25 x 12
    2 pps x 12
    2 pps + 25 x 12
    3 pps x 12
    3 pps + 25 x 10
    Dropset
    3 pps + 25 x 8 to 2 pps + 25 x 10 to 2 pps x 8 to 1 pps x 20 + partials

    Incline Barbell Press
    135 x 8
    185 x 8
    225 x 8
    245 x 6
    265 x 6
    225 x 8

    HS Iso-Wide Press
    1 pps x 10
    2 pps x 10
    3 pps x 10, 10, 8, 8

    Pec Deck
    4 work sets
    8 x 8 (10 seconds between each)

    Pec Deck Rear Delt Flies
    25, 20, 15, 12, 10, 8, Dropset

    Superset
    A1) Icarian Machine Laterals
    x 12 (3)
    x 12 + 25 partials (3)
    A2) Facing In HS Shoulder Press
    50 ps x 12
    6 rounds

    Shoulder bothered me a bit on the incline barbell, so I might nix those entirely, but I LOVED the leverage chest press. I haven't had access to leverage machines in a long time and they're great.
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  16. #1396
    Registered User jaredmus's Avatar
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    some good incline barbell press espc as a second exercise, leverage are great don't see them to many places
    Trying to improve day in and day out.

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  17. #1397
    Registered User ebomb55's Avatar
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    Originally Posted by jaredmus View Post
    some good incline barbell press espc as a second exercise, leverage are great don't see them to many places
    Ya, weight was pretty ****ty for what I've been able to do in the past...shoulder was popping and cracking more so than ever on them...cut them without pushing too hard. Getting an MRI soon to see what's actually wrong in there.
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  18. #1398
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    Been training earlier now and days huh?
    How do you like trainig early compared to in the PM?
    Much of a difference?
    do you alter your meal setup depending on training times?

    whats supp stack recently?
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  19. #1399
    Registered User ebomb55's Avatar
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    Originally Posted by The Solution View Post
    Been training earlier now and days huh?
    How do you like trainig early compared to in the PM?
    Much of a difference?
    do you alter your meal setup depending on training times?

    whats supp stack recently?
    I mix it up really. Some days I train early, others later. Meal setup stays the same. I have a pre-workout meal about an hour and fifteen out with moderate carbs, fat, and protein (usually cream of rice, tbsp PB, 50 grams whey isolate), I take in 40-70 grams of carbs intra-workout, then a large carb meal an hour or so later. Meals are spread out the rest of the day.

    Supps right now are pretty minimal. MD intra workout is mainstay and the normal health supps.
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  20. #1400
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    How you like the MD intra ?
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  21. #1401
    Registered User ebomb55's Avatar
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    11.18.14

    AM
    LISS
    Incline Treadmill x 35 minutes

    PM
    Back/Calves

    Superset
    A1) Standing Barbell Calf Raises
    x 10
    A2) Standing Machine Calf Raises
    x 10
    5 rounds

    Single Arm Dumbbell Rows
    50 x 10 LR
    80 x 10 LR
    100 x 10 LR
    120 x 10 LR
    140 x 10 LR
    150 x 10, 10 LR
    Dropset
    150 x 10 to 110 x 15 to 90 x 15 to 50 x X LR

    Wide Neutral Grip Pulldowns (pause at eye level, finish rep)
    70 x 8
    100 x 8
    121 x 8
    165 x 8
    210 x 6
    165 x 8, 8

    Dead Stop Smith Rows
    1 pps x 8
    1 pps + 25 x 8
    2 pps x 8
    2 pps + 15 x 8
    2 pps + 25 x 8
    2 pps + 40 x 6
    3 pps + 10 x 6
    Dropset
    3 pps + 10 x 6 to 2 pps + 25 x 8 to 1 pps + 25 x 15 to 1 pps x failure

    Rack Deads (mid shin)
    135 x 6
    225 x 6
    315 x 6
    405 x 6
    495 x 5, 5
    545 x 4

    Low Single Arm Cable Rows
    5 x 10 LR

    Banded Hypers
    MM x 20
    MM + mini x 15
    2 MM + 2 mini x 3 x 10

    Great back session. Dumbbell and smith rows felt great. Shoulder felt decent, so I did some rack deads and they felt okay. Did them from the good old mid shin position, my favorite for back development. Solid session.
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  22. #1402
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    Originally Posted by The Solution View Post
    How you like the MD intra ?
    I like it a lot. Endurance definitely has improved since I've started using it, and soreness/DOMS isn't as bad despite hitting sessions harder.
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    11.19.14

    AM
    Cardio
    Incline Treadmill LISS x 35 minutes

    PM
    Abs/Calves

    Rope Crunches
    6 sets

    Standing Barbell Calf Raise
    Bar x 15
    30 + bar x 8
    50 + bar x 8
    70 + bar x 8
    90 + bar x 8
    100 + bar x 8
    Dropset
    80 + bar x 10 to 60 + bar x 12 to 40 + bar x 12 to 20 + bar x failure + 4 x 5 + partials

    Rope Pushdown
    3 x 12
    2 x 8
    Dropset
    4 drops + Iso tension

    Machine Preacher
    4 x 8
    1 x 12 + partials

    Dead Stop EZ Extensions
    50 + bar x 10
    100 + bar x 8
    110 + bar

    Superset
    A1) Dumbbell Hammers
    50 x 8 LR
    A2) Incline French Press
    70 + bar x 12
    3 rounds

    Superset
    B1) FDB Curls
    x 12
    B2) Single Arm Extension
    x 10 LR
    3 rounds

    Solid arm session. Some nice intensity techniques in here and got a lot of work done.
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  24. #1404
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    Big fan of the paused EZ Extensions, you do that on a HS Machine?
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    Originally Posted by The Solution View Post
    Big fan of the paused EZ Extensions, you do that on a HS Machine?
    No, they're done lying on the floor starting from behind the head from a dead stop. I also use 25 lb plates to increase the ROM a bit. Great movement.
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    EZ bar Skull's?
    Love em.
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    Originally Posted by The Solution View Post
    EZ bar Skull's?
    Love em.
    They're a skull crusher variation, not traditional skulls. Every rep is done from a dead-stop from the floor behind the head.
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    11.20.14

    Cardio
    LISS
    Incline Treadmill x 40 minutes
    600 calorieset

    Training
    Off

    11.21.14

    Cardio
    Incline Treadmill x 40 minutes
    605 calories

    Training
    Traps/Forearms/Abs/Calves

    Superset
    A1) Standing Calf Raise
    x 20
    A2) Leg Press Calf Push
    x 20
    3 rounds

    Superset
    B1) Dumbbell Shrugs (3 second squeeze)
    110 x 25
    150 x 10, 10, 10
    B2) Rope Trap Rows
    x 4 x 15

    Superset
    C1) OH Rope Extensions
    x 12
    C2) HS Preacher Curl
    x 10
    6 rounds

    Superset
    D1) Rope Hammers
    x 12
    D2) Band Single Arm Pushdown
    x 10 LR
    4 rounds

    Some solid low days and cardio with some small bodypart work today. Big leg session tomorrow...gonna be a tough one.
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    Just got my INtra-MD gonna give it a whirl monday
    hope its legit.
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  30. #1410
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    Crushing it in here like always! How you like the amount of supersets you've been doing? Feeling success from them?
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