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  1. #1
    The Machine Jdot5's Avatar
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    The Machine's ongoing Physique quest

    Greetings my name is Jamal Bramble but my friends call me The Machine. Im 28 years old and a current competitor in the NPC in men's physique. Today marks the first day I begin my prep for my second show in men physique, The VA Grand Prix, which takes place June 13 at ODU theater. Speaking of which, for my first show which was a the VA/DC cup i placed 4th in the Novice class and 6th overall. Wasnt exactly the results I was expecting but I took the feedback the judges gave me, which was to add size to back and shoulders and went to work in the offseason. Im super stoked to compete again and feel that with the improvements I made this offseason, I should bring a better package to the state. Today for my first day I have chest, shoulders, and tris. Ill post the workout later on after I get home from the gym as well as pics from my last show as well as my current pics now
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  2. #2
    Registered User jaredmus's Avatar
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    good stuff have seen you posting around, good luck and work hard, better today then yesterday right?
    Trying to improve day in and day out.

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  3. #3
    The Machine Jdot5's Avatar
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    Originally Posted by jaredmus View Post
    good stuff have seen you posting around, good luck and work hard, better today then yesterday right?
    thanks bro. and yeah time to knock this out. atleast ill have my abs in by early May when its beach season lol
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  4. #4
    The Machine Jdot5's Avatar
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    Today was day 1 of my 12 week prep. First up was chest, shoulders, and triceps. First was incline bb bench for 3-6,5,4 (230,235,240). Next was db fly for 3x10 (35). Cable crossover followed for 3x15 (17.5 , 22.5, 22.5). That completed chest and now it was time to attack shoulders. Db miltary press was first for 3x6,5,4 (80,85,85). After was seated side lat raises for 3x10 (20). After was reverse fly for 3x15 (20). Triceps was the next body on the agenda. First was close grip bench 3x6 (185,195,205). After was overhead db ext for 3x10 (75,80,80). Last was tricep pushdown for 3x15,12,12 (70). Cardio was the last thing for the day. I did 2 mins slow speed, 2 mins medium speed. and 1 min sprint on the stair climber. I repeated that 3 more times to hit 4 rounds and got 20 mins. That completed todays workout. Legs is tomorrow workout.
    As promised, this is the pics from the beginning of my prep. I took these last thursday. Ill be posting progress pics as I take them for my trainer. Next update will be next weekend.






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  5. #5
    The Machine Jdot5's Avatar
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    today was day 2 on the prep. Leg day and core was on the agenda. First up was squats. My working weight was 275 for 4 sets with a min rest in between sets. reps went 6,5,4,4. After was leg press for 4 sets of 10 (530,530,530,540). Leg extensions was last for 4x12,12,12,10 (140,130,130,130). Now came the hamstring attack. Lying leg curls was first for 4x15,12,12,12 (105). DB stiff leg deadlifts were next for 4x10,10,8,8 (70). Next was calves. first was seated calves for 3x12,12,15 (100,95,95). After was leg press calves (on a horizontal leg press) 3x20,20,15 (250,250,270). Core workout was last for 3 rounds: crunchesx15, reverse crunchx12, low back ext x12, incline med ball twistx12, and more reverse crunchesx12. Now time to recover fast with an early morning back, biceps, and core workout.
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  6. #6
    The Machine Jdot5's Avatar
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    Woke up at 445am. got to the gym around 510 and got started on my back n bis day around 520. First exercise was pullups and i didnt fully wake up till my second set. I did 4 sets of 6,5,5,4. After was db rows for 4 sets of 10,10,8,8 (50,50,55,55). After was straight arm pull down for 4x15,12,12,12 (40,45,45,45). Now it was time to hit the biceps. First up was bb curls for 3x6 (90,90,95). Next was machine preacher curls for 3x10,8,8 (70). Last was low pulley cable concentration curls for 3x15 (20,25,30). After I did the core workout: crunchesx15, reverse crunchx12, low back ext x12, incline med ball twistx12, and more reverse crunchesx12 but this time I got 4 rounds. Now I got to enjoy recovery before chest,shoulders,and tris tomorrow evening.
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  7. #7
    Registered User mhilliard44's Avatar
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    Putting up some good numbers, I'll be following along for you prep

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  8. #8
    The Machine Jdot5's Avatar
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    Originally Posted by mhilliard44 View Post
    Putting up some good numbers, I'll be following along for you prep

    Shred time man
    thanks bro
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  9. #9
    The Machine Jdot5's Avatar
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    Day 4: Today was chest, shoulders, and tris again. My body was a bit sore but heck gotta push through it. First was db bench press. My working weight was 105 for all 3 sets. First set I got 6 reps. Second set I only got 5. I was a bit disappointed because i was expecting better so the last set i made sure to hit 6 reps. Next was incline db fly. My working set number was 35lbs and I did 3x8. The last chest exercise was decline machine press. My working weight was 170. I did 3x15,12,12. Now it was time for the boulder shoulder portion. Standing bb military press was first. i did 140 for 6 quick reps. I went up to 145 for 5 reps for the 2nd set and 150 for 5 for the 3rd set. Next was standing lat raises. First two sets i did 30 for 2x10. The last set i did 35 for 8 reps. Last i did reverse pec deck for 3x15,12,10 at 130. Now it was time for triceps. First was overhead db ext. First set i did 90 for 6 reps. Second and third set i did 95 for 5 reps. Next was skull crushers. first set i did 85 for 10 reps. Second and third set i did 90lbs for 9 and 6 reps. Last was rope pushdowns for 3x15,12,12. After was cardio on the stairmaster (same as i did monday). Time for sleep because i have legs at 425 in the morning
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  10. #10
    The Machine Jdot5's Avatar
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    woke up at 423 this morning (beat the alarm by 2 mins). After i took my preworkout shake (oats and whey protein) and my prework out (2 scoops of Anarchy) it was time to put it work. Had legs and core so i knew i had to bring it. First up were hack squats. During warm up sets i was struggling to push through so I was worried about my working sets. First set i put 190 on and didnt know what to expect but i ended up hitting 6 reps. second set i hit 6 reps as well at 190. For my last set i put 195 on and got 6 reps. Next up was leg press. I decided to try something new and made a make shift vertical leg press on the smith machine. I ended up getting 3x10 at 315. After i did leg extension. I got 135 for the first 2 sets of 15. Last set i did 135 and got 12. Now it was time to attack the hammies. First up was good mornings. My first set i did 125 for 10 reps. The next two sets i did 130 for 10 reps. Seated leg curls followed. I did 120 for my first set of 15 and then went up to 125 for my next two sets for 15 and 12 reps respectively. Now it was time to put in calf work. First i did leg press calves for 3x15 at 480. After was seated calves at 3x15 (100,100,105). After was my core workout for 4 rounds: crunchesx15, reverse crunchx12, low back ext x12, broomstick twistx12, and hanging leg raises x12. Time to rest and recover for a little bit before back/bis/cardio/core tomorrow morning.
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  11. #11
    The Machine Jdot5's Avatar
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    After some Mexican last night with the wife to celebrate our 6 month wedding anniversary, I was definitely fueled and motivated for a solid workout. Back, Biceps, and cardio. First up was Lat Pulldowns. For the first two sets i did 145 for 6 reps. The last set i did 150 for 4 reps. Next up was BB rows. i did 175 for my 3 sets. The first two sets i got 10 reps and my last set i got 8 reps. Last was cable rows and i did 130 for my 3 sets. The first two sets i got 15 reps and my last set i got 12 reps. Now it was time for biceps. Seated db curls was first. I did 45 for my working sets. I did 3 sets of 6,5,5. Next was db hammercurls. I did 40 for my working sets. I did 3 sets of 10,8,8. Last was high pulley concentration cable curls. i did 35 for my working sets. I got 15,15,12. Next was cardio but this time i did sprints on the treadmill which was even more rough that the stairclimber. . I did 2 mins slow speed, 2 mins medium speed. and 1 min sprint on the stair climber. I repeated that 3 more times to hit 4 rounds and got 20 mins and that completed todays workout. We are at the end of week 1 workout wise and Im super excited to what will be done on this prep.
    Last edited by Jdot5; 03-28-2015 at 08:31 AM.
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  12. #12
    The Machine Jdot5's Avatar
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    This is for 3/30:
    Start of week 2 of my prep. I was ready to put in work especially after leaving work late. Chest, shoulders, and tris was on the agenda. First up was BB incline press. First set i ddi 235 for 6 reps. I stayed at that weight for my second set and got up 5 reps. For my last set I went up to 240 and got 4 reps. Next was Flat DB flys. I did 40 for 3x8. Next up was cable cross overs. i used a different machine from last week (and a better one too). I got 3x15,12,12 (40,40,45). Next was boulder shoulders. To start off I had seated BB military press. I stayed at 145 and did 3 sets of 6,5,5. Next was seated lat raises. I did 30 for 3x10,10,8. Last was reverse db flys. I did 3x15,15,12 (15,20,20). Now was time to hit triceps. First up was close grip bench press. First set i blasted through 205 for 6 reps. Next set I went up to 215 and again hit 6 reps. Last set i stayed at 215 and got 5 reps. Next was overhead db ext. I stayed at 80 for my working weight and did 3x10,10,8. Last was tricep pushdowns (with an angled bar). I stayed at 70 for my working set and did x15,13,12. That completed the weights portion of my workout. Now was time for HIIT cardio on the stair climber. I did 2 mins slow speed, 2 mins medium speed. and 1 min sprint on the stair climber for 4 rounds and that completed todays workout. Leg day on deck for tuesday along with core
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  13. #13
    Registered User jpg68's Avatar
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    Definitely in on this bro!! Any off days included in this scheme? I was just wondering I haven't read through all your posts yet.
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  14. #14
    The Machine Jdot5's Avatar
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    Originally Posted by jpg68 View Post
    Definitely in on this bro!! Any off days included in this scheme? I was just wondering I haven't read through all your posts yet.
    Sunday's.
    Today was leg day. First up was squats. First two sets I did 275 for 2 sets of 6. The last two sets I went up to 280 and hit 5 and 4 reps respectively. Next was leg press. First two sets I did 540 for 10 reps. Last two sets I did 550 for 10 reps. Next was leg extensions. First two sets I did 130 for 15 and 13 reps. Last two sets I did 135 for 12 reps each. Now was hamstrings time. My working weight was 105. First set I did 15, second set 13, and third and fourth set I did 12. Next was stiff leg DB deadlift. I did 70 for my working weight. First 3 sets I hit 10 and my last set I did 8. Now was time for calves. First was standing calves. My working weight was 135. I did 3x20,20,15. Next was seated calves. I did 3x15,15,12 (95,100,100). Then came the usual core workout. I squeezed in 3 rounds. Quick turnaround with back,biceps, and core at 430 in the AM
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  15. #15
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    I woke up this morning with my throat irritating me and a stuffed nosed ( i somehow picked up a cold yesterday). Alarm went off 430 and i turned it off and went back to sleep. Or atleast I tried to. After 5 mins and realizing there was no chance my body would let me go back to sleep and Id be wasting my time resting, I got dressed and went to the gym. Back, biceps and core was on the agenda. First was pullups. First 3 sets i got 6 reps. Last set i got 5 reps. Next was db rows. first set i did 50 for 10 reps. Next two sets i did 55 for 10 reps. Last set i did 55 for 8 reps. Next was straight arm pulldowns. First set i did 40 for 15 reps. Next was 45 for the next 3 sets and i got 12 reps each. Now as time for biceps. First was ez bar curls. My working weight was 95 lbs and i did 3x6. Next was hammer strength preacher curls. first set i did 70 for 10 reps. Next set i did 70 for 9 reps. Last set i did 75 for 8 reps. Last was low pulley cable concentration curls. I did 3x15 (30,35,40). I then did core and was able to hit 5 rounds. Now time to relax and recover before chest, shoulders, and tris tomorrow evening
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  16. #16
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    You know I'm in brotha!!! LETS GO!!
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  17. #17
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    Originally Posted by jpfaherty View Post
    You know I'm in brotha!!! LETS GO!!
    Thanks for following bro.

    Today was chest, shoulders, and triceps. First was db bench press. My working weight was 110. First two sets I did 5 and the last set was for 4. Db incline fly was next for 3x10 at 35. Last for chest was decline machine press for 3x15,12,12 (170). Now was Boulder shoulders. I did standing DB military press. My working weight was 80. I did 3 sets of 5,4,3. Next was standing lat raises. First two sets were 30 for 10 reps. Last set was 35 for 6 reps. Last for shoulders was reverse pec deck. My working weight was 130. I did 3 sets of 15,13,10. Now was time for triceps. First was db extensions. My working weight was 95lbs. First set I nailed 6 reps. Next two sets I got 5 reps (time to hit 100 next week). Next was skull crushers. First two sets was 85 for 10 reps. Last set was 90 for 5 reps. Last was rope tricep pushdowns. First set I did 40 for 15 reps. Next set I did 40 for 13 reps. Last set I did 45 for 10 reps. That completed the weights portion. I wanted to do treadmill to do sprints but the treadmills I like were occupied (the others ones mess up when I try to sprint) so I did the stair climber. 4 rounds of the usual (2 min slow, 2 min moderate speed, and 1 min sprint). Time for wheels tomorrow.
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  18. #18
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    Today was leg day part 2. First off was hack squats. First two sets i did 195 for 6 reps. Last set i did 200 for 6 reps. Next was vertical leg presses on the smith machine. First set i did 315 for 8 reps. Next two sets i did 325 for 10 reps (I may need to substitute this). Last set for quads was leg extensions. First set was 130 for 15 reps. Next set i did 135 for 13 reps and the last set i did 135 for 12 reps. Now was hamstrings. First was good mornings. the first two sets i did 130 for 10 reps. The last set i did 135 for 8 reps. Now was time for seated leg curls. First set i did 125 for 15 reps. I had to boost the way so i went up to 130 for the next two sets and got 13 and 12 reps respectively. Now was time for calves. First was seated calves. i did 3x15 (105,105,110). Next was standing calf raises 3x20,16,15 (135). Now was time for coure work. I did 4 rounds of my core routine. Now time to recover quick with back, bis, cardio, and core in the morning.
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  19. #19
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    Last workout of the week. I had back, bis, cardio, and core. First up was lat pulldowns. First set I did 145 for 6 reps. Next set I went up to 150 for 6 reps. Last set I did 150 for 4 reps. Next was barbell rows. First two sets I did 175 for 10 reps. Last set I did 180 for 8 reps. Last for back was cable rows. First two sets I did 130 for 15 reps. Last set I did 135 for 12. Now it was time for seated DB curls. I did 45lbs for my working sets. My first two sets I did 6 reps and last set I did 5 reps. Next was hammer curls. First two sets I did 35 for 10 reps. Last set I did 40 for 8 reps. Last I did high pulley cable curls. Since the other side of the machine I did them with one arm. I did 35,40,40 for 3x15. That completed the weights portion. Next was HIIT cardio which I did on the treadmill for 4 sets. After that was the core routine for 3 rounds and that completed today's workout. Time to rest relax and have a cheat meal tonite.
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  20. #20
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    Last night was my first official cheat meal on prep. I decided to try something I hadnt had in a while. I had fried shrimp and chicken fried rice douses in duck sauce. It was pure deliciousness.

    I took progress pics this morning which I will post either later on tonite or early tomorrow. Week 3 starts tomorrow.
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  21. #21
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    Prepping food tonite:

    Gotta make sure meals for the week cooked
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  22. #22
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  23. #23
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    Originally Posted by RomeFit03 View Post
    subscribed
    thanks kind sir
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  24. #24
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    so there are the progress pics i took yesterday morning. Im pleased with how things are going so far and cant wait to see what progress will be made between now and next set of pics i take.





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  25. #25
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    Note: week one I did fasted early morning cardio for 25 mins on the elliptical 3 days a week (mon, Tuesday, Thursday). Week 2 I did the same length of cardio on the elliptical for 4 days(mon tues Thursday fri sat) This week I starting tomorrow I have to up my morning cardio to 35 mins and still 5 days a week. I'll be doing it on mon tues wed thurs and sat.

    Today was chest shoulders and triceps. First was bb incline bench. First was 235 for 6 reps. Next 2 sets I did 240 for 4 reps. Next was DB fly. I did 40 for 10'reps the first 2 sets. The last set I did 45 for 7 reps. Last was cable crossover. First set I did 40 for 15 reps. Next set was 45 for 15 reps. Last set was 45 for 12 reps. Next was standing bb military press. I did 145 the first set and got 6 reps. Next set I did 145 for 5 reps. Last set I did 150 for 3 reps. Next was seated lat raises. I did 3x10 at 30lbs. Last for shoulders was reverse db fly. 3x12 at 20lbs and the completed shoulders. Next was tris. I did close grip bench. First two sets were 215 for 6 reps. Last set I did 220 for 5 reps. Next was overhead db extensions. I did 3x10 at 80 (last set was a struggle but I got through it). Last was tricep push downs with the angled bar. I did 70 for 15 reps the first two sets. Last set I did 75 and squeezed out 12 reps. Now was time for post workout cardio. Starting this week, post workout cardio has been reduced to 15 mins but an extra day was added so we have 4 days now. I did sprints on the treadmill. I did 1 min slow, 1 min jog and 1 min sprint. I did that 5 times and that completed today's workout. Time to recover. Legs and core tomorrow.
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  26. #26
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    it was my first day where I increased morning cardio to 35 mins. It was an adjustment but I got through it (thanks to sports center). Today was leg day. My legs were a lil tight from yesterday sprints but there was work to be done. First was squats. First set was 275 which I plowed through for 6 reps. Next set was 280 which I got for 6 reps as well. Third set I got 280 for 5 reps. Last set I got 285 for 4 reps. Next was leg presses. First set was 540 which I breezed through for 10 reps. Next two sets I did 550 for 10 reps. Last set was 560 for 8 reps. Leg extensions was last for quads. First was 130 for a quick 15. Next 2 sets was 135 for 15 reps. Last set was 140 for 12 reps. Next was hamstrings. I did db stiff leg deadlifts. First two sets were 70 for 10 reps. Next two sets I did 75 for 8 and 10 reps. Next was lying leg curls. First two sets were 105 for 12 reps. I felt like I wasn't getting solid work so I lowered the weight to 100 and got 12 reps the last two sets. Now was time for calves. First was standing calves. First two sets were 135 for 20 reps. Last set was 150 for 15 reps. Next was seated calves. I did 100 for 15 reps first set. Next two sets I did 105 for 15 and 12 reps. Now was time for the core circuit which I did for 4 rounds. Now time to recover. Back, biceps, cardio and core tomorrow.
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  27. #27
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    Morning cardio was 35 mins. Just watched sportscenter catching up on scores n highlights while knocking it out.
    Evening session was back bis cardio and core. This was the first time I done this workout in the evening so I was curious to see how my body responds. First up was pull-ups. I got 4 sets of 6 (time to add some weight). Next was db rows. The first two weeks when I did this I did bent over db rows. This week and going forward I did db rows on a bench. First set was 55 for 10 reps which I breezed through so I had to go up. Next two sets I did 60 for 10 reps. Although the it aS tougher than the first set , I pushed through. Last set was 65 for 8 reps. Last was straight arm pulldown. I did 45 for the first two sets for 15. The last two sets I did 50 for 12 reps. Now was time for biceps. First was ez bar curls. 95 was my working weight and I did 3 sets of 6,6,5. Next was low pulley cable curls. I did 3x15 at 35,45,50 (used another machine since the normal one was occupied). Last was hammer strength preacher curls. First set was 70 for 10 reps. Next two sets were for 9 and 8. That completed the weights portion. Next was cardio. I did sprints. I did 5 rounds on sprints for 15 mins. Next was the core circuit which I knocked out 3 rounds. That completed today's workout. Tomorrow is chest, shoulders, and tris.
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  28. #28
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    This morning cardio was boring but I just watched sportscenter while knocking out my 35 mins on the elliptical. Evening time I had chest shoulders and triceps. First was db bench. 110 was my working weight. First set wAs for 6 reps. Next set was for 5. Last set was 4 reps. Next was incline fly. First two sets I did 35 for 10 reps. Last set I did 40 for 8 reps. Last for chest was decline machine chest press. First two sets I did 120 for 12 reps. Last set I did 125 for 10 reps. Now was time for Boulder shoulders was next. I started with db military press. 80 was my working weight. First two sets were for 5 reps. Last set I eeked out 4 reps. Next was standing lat raises. First two sets I did 30 for 10 reps. Last set I did 35 for 6 reps. Last exercise for shoulders was reverse pec deck. 130 was the working weight. First set was 15, second set was 13 and last set was 12. Now was triceos. First was overhead triceps. First two set was 95 for 6 reps. Last set was 100 for 4 reps. Next was skull crushers. 85 was the working weight. First two sets was for 10 reps and last set was for 8. Last was rope pushdowns. First set was 40 for 15. Next set was 45 for 12 reps. Last set was 45 for 10 reps. That completed the weights portion. Now was time for conditioning. I did the stairclimber 1 min slow, 1 min medium, and 1 min sprint for 5 rounds and after 15 mins I was done. Now time to recover. Legs and core tomorrow.
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  29. #29
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    Why is it that you do such low reps (for a bodybuilding routine) for the majority of your sets? Work better for you, or...?
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  30. #30
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    Originally Posted by RomeFit03 View Post
    Why is it that you do such low reps (for a bodybuilding routine) for the majority of your sets? Work better for you, or...?
    I typically do it for what ever compound exercise I do for each body part (4-6). I like it because I can somewhat keep my strength levels up while cutting. Plus it's what my prep coach gave me for the first part of my prep.

    Fasted Morning cardio was done. 35 mins while watching sportscenter and my puppy run around the room. No more until Monday. In the evening I had legs and core. Typically I start off with hack squat but everyone had wheels on their agenda to so I started with leg press. First set I did 550 for 10 reps. The last two sets I did 560 for 10 reps. Next was leg extensions (hAck squat was still occupied). First set on the leg extensions was 135 for 15 reps. Next set I went up to 140 for 15 reps. Last set I did 140 for 12 reps. Now the hack squat was open so I jumped on quick. My working weight was 200. First set I got 6 reps. Last two sets I hit 4 reps. Now was time to focus on quads. First was good mornings. I did 130 for 10 the first set. Next two sets I did 135 for 10. Now was time for seated leg curls. 130 was the working weight. First set was 15, second set was 13, and third set was 12. Now was time for calves. Seated calves was first. 110 was the working weight. First two sets I got 15 and last set I got 12. Last was standing calves. Working weight was 135. First set I got 20, second was 16, and last set was 15. Now was time for calves. I did 4 rounds of the core circuit. Gotta recover fast. Back, biceps, core, and cardio in the AM.
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