and then..
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04-01-2014, 02:42 AM #1
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04-01-2014, 03:39 AM #2
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04-01-2014, 03:49 AM #3
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04-01-2014, 04:21 AM #4
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04-01-2014, 10:45 AM #5
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04-01-2014, 10:48 AM #6
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04-01-2014, 11:00 AM #7
- Join Date: Jun 2008
- Location: Barrie, Ontario, Canada
- Age: 33
- Posts: 1,803
- Rep Power: 1483
looking wicked bro. keep it up
OPA Bodybuilder
Off-Season Mode
---[[[--------]]]---
W.O.W...listen to your body and what works for YOU...not for someone else...If lifting heavy works for you, DO IT, if 12-15 reps works for you...DO THAT THEN... also comes down to diet...do what works for you... EVERYONE is different!!!
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04-01-2014, 12:07 PM #8
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04-01-2014, 01:51 PM #9
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04-01-2014, 07:22 PM #10
Looking like you're about to fly off with them lats. Good 9 year progress.
NASM Certified
Been lifting for a little over 3 years
Bench 275lbs 1RM
Squat 320lbs 1RM
Deadlift 455lbs 1RM
Basketball (Wasn't that good but I played for years) Boxing (Some experience under a year) MMA (Hoping to sign up by Spring 2014)
Almost everyone that knows me in person likes me.
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04-01-2014, 07:30 PM #11
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04-01-2014, 08:09 PM #12
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04-01-2014, 10:07 PM #13
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04-02-2014, 06:25 AM #14
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04-02-2014, 09:43 AM #15
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04-02-2014, 09:54 AM #16
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04-02-2014, 11:17 AM #17
- Join Date: Mar 2012
- Location: Nevada, United States
- Age: 34
- Posts: 1,986
- Rep Power: 12943
Thanks guys
Back :
Warm up - treadmill 10 min / sholders (weightless rotations) 5 min / rope extensions/rotator cuff work --- this is always the same
1. Wide Grip pull ups - 2 Sets
2. Lat Pull down - 3 different grips, one set each
3. T-Bar Rowes 5 sets
4. underhand Barbell rowe - 2 sets
5. Hammer Strength High Rowe - 3 sets
6. Hyper extensions 4 sets
How I train is a long answer. But here is a quick idea..
My workout are different every week, and my rotation is based off of days (not Mon-Sun)- so the day of the week is always different for the muscles; the workouts roll into each other so that the secondary muscle groups rotate faster and length of them change so they are hit more frequently or not at all. Big muscles will sometimes get a full 10 days between training.. Other times legs come in twice a week. I use different times, exercises, frequency, and intensity points with the huge rotation to smash, and let things heal - while still covering everything with as much frequency as I safely can..It constantly rolling into, and then back over.. But very different week to week. So Shoulders may come after chest, but only 2 times out of the month, the rest its a couple days away - for one week not trained at all. -- its complicated as heck..and still a huge work in progress.. lol
ZIEGLER
NPC Competitor
Support the gym, encourage each other.
********.com/THEZIEGLERMONSTER
Instagram and SnapChat - ZieglerMonster
YouTube - TeamZiegler1
www.ZieglerMonster.com
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04-02-2014, 01:17 PM #18
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04-02-2014, 02:51 PM #19
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04-02-2014, 03:18 PM #20
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