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  1. #1
    Registered User tatortotajigalo's Avatar
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    Thumbs up Ronnie Coleman's back routine from Flex.

    Here is the routine right out of Flex Magazine.

    Thickness:
    Deadlifts: 4x6-12
    BB Rows: 3x10-12
    T-Bar Rows: 3x10-12
    1 Arm DB Rows: 3x10-12


    Width:
    BB Rows: 5x10-12
    Seated Cable Rows: 4x10-12
    Lever Machine PD's: 3x10-12
    Front PD's: 3x10-12


    *Coleman alternates the thickness workout and the width workout, doing both each week.*

    Looks like a solid ass routine.
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  2. #2
    Caoimhin Gancor's Avatar
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    He should do weighted pullups. (lol)
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  3. #3
    Registered User tatortotajigalo's Avatar
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    Originally Posted by Gancor View Post
    He should do weighted pullups. (lol)
    lol at telling Ron Coleman what he should do.
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  4. #4
    Powerlifter EinMassengrab.'s Avatar
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    Originally Posted by Gancor View Post
    He should do weighted pullups. (lol)
    lol

    i wonder how many normal pullups ronnie could do though...
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  5. #5
    Registered User 2much2gain's Avatar
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    someone tell me what PDs are, im a noob.
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    Originally Posted by tatortotajigalo View Post
    lol at telling Ron Coleman what he should do.
    lol @ you, he put (lol) beside his post.
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  7. #7
    Whallet Mr. Manlet's Avatar
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    some one explain to me how DB rows give thickness and BB rows give width

    dont they do they same thing? width and thickness?

    some one shed the light ( serious)
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  8. #8
    Registered User tatortotajigalo's Avatar
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    Question

    Originally Posted by lax28 View Post
    some one explain to me how DB rows give thickness and BB rows give width

    dont they do they same thing? width and thickness?

    some one shed the light ( serious)
    BB and DB rows are totally different dude...
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  9. #9
    Bringing back Neanderthal MSmith19's Avatar
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    Looks like too much volume for the average teen. (or rather an unnecessary amount)
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  10. #10
    Whallet Mr. Manlet's Avatar
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    Originally Posted by tatortotajigalo View Post
    BB and DB rows are totally different dude...
    are you being serious lol? i cant tell to be honest

    if ya are, they seem like they are the same movement

    **** son..which do you prefer in that case..ive been doin BB rows for a while..seem to hit the back good
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  11. #11
    Starting MMA Classes NOW! shivastorm's Avatar
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    What's PD? The DotA player in me yells it's the Sent's healer
    Crossfit. "Your workout is our warmup" Does this make you skeptical? Try Linda or Tabata Something Else and you will see why I said that.

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  12. #12
    Registered User adoniscomplex's Avatar
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    pd as in pull down

    and since ronnie is on more juice then a race horse his work outs prolly arnt too good for a teen realitivly new to lifting
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  13. #13
    Registered User tatortotajigalo's Avatar
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    Originally Posted by MSmith19 View Post
    Looks like too much volume for the average teen. (or rather an unnecessary amount)
    you seriously think so?

    Originally Posted by lax28 View Post
    are you being serious lol? i cant tell to be honest

    if ya are, they seem like they are the same movement

    **** son..which do you prefer in that case..ive been doin BB rows for a while..seem to hit the back good
    yea, the way the hand is turned is totally different with the both.

    the db runs parallel to your body, and the bb runs perpendicular to your body.
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  14. #14
    Whallet Mr. Manlet's Avatar
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    Originally Posted by tatortotajigalo View Post
    you seriously think so?



    yea, the way the hand is turned is totally different with the both.

    the db runs parallel to your body, and the bb runs perpendicular to your body.
    aight, thanks bro,,repped on recharge
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  15. #15
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    That would positively bury anyone not enhanced, with superior genetics, or both.

    Then again, that's how I get my business. People try stupid stuff, realize it doesn't work for them (just as it doesn't for the vast majority of the population), and then go looking for stuff that works.

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    28 sets of 10-12 reps, too much for the average teen imo. I'd probably alternate between the width and thickness routines rather than doing them both on the same day.
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    Originally Posted by tatortotajigalo View Post
    lol at telling Ron Coleman what he should do.
    LOL at telling someone that squats a 1000 that he's horrible.
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    Originally Posted by lax28 View Post
    are you being serious lol? i cant tell to be honest

    if ya are, they seem like they are the same movement

    **** son..which do you prefer in that case..ive been doin BB rows for a while..seem to hit the back good
    the movement is different.......
    Suck Yeah!
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  19. #19
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    He doesnt do them on the same day, learn to ****ing read guys
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  20. #20
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    Originally Posted by 2much2gain View Post
    someone tell me what PDs are, im a noob.
    pulldowns
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    Originally Posted by finfan View Post
    LOL at telling someone that squats a 1000 that he's horrible.
    rofl, tator got fuking owned
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  22. #22
    Being african ruga buga's Avatar
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    looks like an asss raping routine. (no homo of course)
    ....

    Currently eating
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  23. #23
    oderint dum metuant Master.D.'s Avatar
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    Originally Posted by MSmith19 View Post
    Looks like too much volume for the average teen. (or rather an unnecessary amount)
    but its two separate workouts
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  24. #24
    Banned kyokushin1's Avatar
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    ah just realised its two seperate workouts

    looks good
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  25. #25
    Devil's Advocate Govithoy's Avatar
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    Originally Posted by EinMassengrab. View Post
    lol

    i wonder how many normal pullups ronnie could do though...
    lol, the guy BP's 400lbs with dumbells for reps, with ease. He can probably do more than a few pull-ups.
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  26. #26
    oderint dum metuant Master.D.'s Avatar
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    Yea I think I'm gonna try this one out.. does he happen to mention anything about grip width or any of that?
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  27. #27
    Banned shay14's Avatar
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    see people ! ronnie actually uses machines so stop bashing on them...especially when you hear "machines are bad" then you automically assume thei are
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  28. #28
    lulz factory Sensei Squat's Avatar
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    Originally Posted by MSmith19 View Post
    Looks like too much volume for the average teen. (or rather an unnecessary amount)
    Ronnie Coleman isn't and average teen
    I'm not really a Sensei
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  29. #29
    Registered User tatortotajigalo's Avatar
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    Thumbs down

    Originally Posted by finfan View Post
    LOL at telling someone that squats a 1000 that he's horrible.
    gangor squats a 1000?
    im lost?
    i dont get it.
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  30. #30
    Registered User Mugshot's Avatar
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    nice bro
    Shut the F#%k up and train
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