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  1. #31
    Banned KrohDaddi's Avatar
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    leave some for the rest of us
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  2. #32
    **S U P E R B E A S T** Meatpants's Avatar
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    Nice job Adam. Good to bounce back after a bad day.
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  3. #33
    Teacher and Bodybuilder BergMuscle's Avatar
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    I love giving my arms their own day. Really gets the guns swole.

    I'm lovin' the supersets, Adam. Good work.
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  4. #34
    Not Photoshopped taylor9569's Avatar
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    Originally Posted by Bando View Post
    This is the week I give arms their own day, next week they'll be paired with back and chest day.

    Bodyhard Curls:

    wu: 20's x 7
    35's x 8
    35's x 8
    35's x7

    standing ez bar curls:

    80 x 13
    100 x 8
    100 x 7
    100 x 6

    Superset:

    Skull crushers:

    100 x 10
    100 x 12
    100 x 12
    100 x 10

    with standing preacher 1 arm hammer curls:

    30 x 8
    35 x 7

    with standing hammer curls:

    30's x 12 x 2

    1 set concentration curls 30 x 12

    / biceps

    decline reverse DB Hammer curls (skullcrusher w/ DB's)

    40's x 10 x 3

    CGBP's

    115 x 12
    135 x 12
    155 x 8
    forced reps to fail

    Close Grips pushups w/feet on the bench

    2 sets to fail ~ 20 reps.

    Plenty of gas in the tank after nap(s) today
    Good day was good.

    That's how to crush the memory of a bad workout
    Good job man
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  5. #35
    Registered User pastorgbc's Avatar
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    I like that arm workout. Plenty of diversity there.

    Good job.

    Ray
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  6. #36
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    bh curls?
    Thanks,
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  7. #37
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    Originally Posted by tmonkey View Post
    bh curls?
    incline DB curls (both arms at the same time), twisting at the bottom (turning the palms inwards towards the body) and then twisting again at the top (pinky higher than thumb) then flex the bicep for a second.
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  8. #38
    GO GREEN! tmonkey's Avatar
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    Originally Posted by Bando View Post
    incline DB curls (both arms at the same time), twisting at the bottom (turning the palms inwards towards the body) and then twisting again at the top (pinky higher than thumb) then flex the bicep for a second.
    sounds like a hammer that you turn at the top - right?

    they clearly are working for him
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  9. #39
    Banned -=FLEX=-'s Avatar
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    What's up for today, brother?

    -=FLEX=-
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  10. #40
    Squats and Milk Bando's Avatar
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    Originally Posted by tmonkey View Post
    sounds like a hammer that you turn at the top - right?

    they clearly are working for him
    Not quite, he did a vid of them awhile back, I'll see if I can find it.

    Originally Posted by -=FLEX=- View Post
    What's up for today, brother?

    -=FLEX=-
    Eat and heal, heal and eat, looking for a DL PB Monday.
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  11. #41
    **S U P E R B E A S T** Meatpants's Avatar
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    Good stuff Adam. Enjoy your day off brother.
    To whom much is given, much is expected.

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  12. #42
    Teacher and Bodybuilder BergMuscle's Avatar
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    Originally Posted by Bando View Post
    incline DB curls (both arms at the same time), twisting at the bottom (turning the palms inwards towards the body) and then twisting again at the top (pinky higher than thumb) then flex the bicep for a second.
    Good explanation. I've done 'em and like the way they hit my biceps. They are always on my list for when I need to switch a bicep exercise.

    I hope you find the video. I'd like to see it and be sure I've been doing them correctly.
    A bodybuilder uses the weight to work the muscle.

    There are no accidents. Everything happens for a reason and usually at exactly the right time.

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  13. #43
    Gypsy Lifter TheCrab's Avatar
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    Nice work.

    Arm day is always a favorite of mine.

    Well, come to think of it, they are all my favorite.
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  14. #44
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    Thumbs up

    Originally Posted by Bando View Post
    Eat and heal, heal and eat, looking for a DL PB Monday.
    Good plan.

    -=FLEX=-
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  15. #45
    Banned KrohDaddi's Avatar
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    every day you rest i get stronger
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  16. #46
    Squats and Milk Bando's Avatar
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    Originally Posted by KrohDaddi View Post
    every day you rest i get stronger
    In that case, I'll take 2 off for ya.
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  17. #47
    GO GREEN! tmonkey's Avatar
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    Originally Posted by Bando View Post
    Not quite, he did a vid of them awhile back, I'll see if I can find it.
    i'll just wait to see yours next week
    Thanks,
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  18. #48
    Squats and Milk Bando's Avatar
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    Originally Posted by tmonkey View Post
    i'll just wait to see yours next week
    Might have to, his vid isn't here or on his Youtube page.
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  19. #49
    GO GREEN! tmonkey's Avatar
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    Originally Posted by Bando View Post
    Might have to, his vid isn't here or on his Youtube page.
    come to think of it i have not seen him post in awhile
    Thanks,
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  20. #50
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    Originally Posted by tmonkey View Post
    come to think of it i have not seen him post in awhile
    I was thinking that today too, for some unknown reason.

    -=FLEX=-
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  21. #51
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    Hey, how's it goin?
    You can't out train bad diet....and here's the proof!
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  22. #52
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    Great Arm Workout!!!! Lots of Volume and Diversity
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    where is stuff?
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  24. #54
    Squats and Milk Bando's Avatar
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    heavy short back w/o

    1/2 hr cardio kept getting put off yesterday till I could finally get to it at 6:30 pm, bad idea as I couldn't sleep all night - even with melatonin

    Still got up an hour early with dreams of a DL PB in my head. Missed the bus, got to the gym late, blah blah blah all good excuses for a bad w/o.

    DL's (PB track)

    135 x 10
    225 x 1
    315 x 1
    385 x 1 <-boolyah, got it!!

    225 x 10

    T Bar Rows

    90 x 8
    135 x 8
    185 x 7 (pb)

    Cable Rows

    120 x 8
    140 x 10
    140 x 9

    1 Arm DB Rows (really should be at work right about now)

    75 x 10
    85 x 8
    95 x 7

    Really wish I had another 40 minutes for Biceps and Traps, but that's just gonna have to wait till another day.
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  25. #55
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    Niiiiice!!!!!!!
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  26. #56
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    Nice pull dude.
    Where the mind goes the body follows.

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  27. #57
    . Brackneyc's Avatar
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    Dang man, you are 3 lbs lighter than me, and look thick as hell. Nice pull. I pulled a whopping 230 today.

    Back to the drawing board.
    An empty barrel makes the most noise.
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  28. #58
    Banned *STEVE*'s Avatar
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    In on second page ... how did I miss a Bando journal !!!



    Originally Posted by Bando View Post
    385 x 1 <-boolyah, got it!!

    day.
    This ^ is what Im talkin about !!! Good job , congrats on the PR !!!


    edit : tried to rep , on spread ...






    Originally Posted by KrohDaddi View Post
    every day you rest i get stronger
    brb takin all of 2011 and 2012 off so krotard can catch up
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  29. #59
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    Originally Posted by *STEVE* View Post


    brb takin all of 2011 and 2012 off so krotard can catch up

    LOL at ^^
    An empty barrel makes the most noise.
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  30. #60
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    bet you're popular with people who are moving
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