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PostPosted: Fri Jan 11, 2008 8:32 pm 
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Location: cheshire, connecticut
Zack wrote:
With the shrugs, I find it good to do low reps heavy weight, explode up and hold it and slowly descend the negative part...My traps have grown a ton lately.


i love shrugs (dumbell, barbell, seated, standing, prone incline, smith, in front, behind) All good.


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PostPosted: Fri Jan 11, 2008 8:43 pm 
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Location: cheshire, connecticut
1/4/08

BACK

RACK DEADLIFTS (3/4 DEADS STARTING JUST BELOW THE KNEE)
135 X 15
185 X 12
225 X 10
(WARM-UPS ^^^)
275 X 10
300 X 6 (PR)
315 X 4 (PR)

PULL UPS (CHANGE GRIP EACH SET - WIDE TO CLOSE)
3 SETS OF 8 REPS

CLOSE GRIP PULL-DOWNS
100 X 12
120 X 6
140 X 4 - 2 - 1 (REST PAUSE)

HAMMER STRENGTH HIGH ROW
1 PLATE EACH SIDE X 15
1.5 PLATES X 12
2 PLATES X 8
2.5 PLATES X 4 (NOT GOOD FORM = TOO HEAVY, TOO LATE)

STRAIGHT ARM CABLE PULLDOWNS
37.5 X 15
42.5 X 12
47.5 X 8
52.5 X 4-2 (REST PAUSE)

DEADS (FULL ROM - MORE FOR THE FOREARMS ~ grip failed on each set)
235 X 6
235 X 5
235 X 4

Great workout today. I've been going to the gym later than I normally do this vacation and I'm loving the increased strength and the less crowdedness. Anyway, the lowerback is trashed right now. I do rack deadlifts once per month just for the hell of it. I was determined to hit 300lbs today for at least 1 rep (which would have been a PR = personal best). It felt light enough that the next set I tried 3 wheels on each side (315 lbs) and I still got it with reps (PR)!

Tommorow I will work chest with an old friend from high-school so that will be awesome.


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PostPosted: Sun Jan 13, 2008 9:07 am 
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Location: cheshire, connecticut
1/12/08

CHEST & TRIS

FLAT BENCH SMITH MACHINE

HAMMER STRENGTH INCLINE CHEST PRESS

DECLINE DB PRESS

PEC-DEC

STANDING CABLE FLY (LOW TO HIGH)

STANDING CABLE FLY (HIGH TO LOW)

DIPS

REVERSE GRIP TRICEP PRESSDOWN

I got to workout today with an old friend from high-school. In high-school we never played the same sports but after pratice we would always go into the weight room and lift with each other. I get really motivated to lift with him. He's got great chest development so I wanted to see what he does. In reality, it turned into a chest thrashing session. My pecs are fried this morning!! All exercises we did about 3 sets + 1 warmup. It was very high volume. We had drop-sets, forced reps, and rest-pause sets. I plan to maybe get 1 or 2 more workouts in with the next couple of days and then take the rest of the week off before my semester starts next tues (1/22). My goal is to destroy whatever body part I'm working that day because I'll have 5-7 days off to recover. So far it has worked for shoulders, back, and chest. Up next . . . LEGS!


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PostPosted: Mon Jan 14, 2008 4:20 pm 
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Location: cheshire, connecticut
1/14/08

LEGS

SQUATS (NO BELT FOR ANY SETS)
95 X 15
135 X 12
185 X 10
225 X 6
225 X 6
225 X 6

LYING HAMSTRING CURL
65 X 15
80 X 12
95 X 7
95 X 7-2-1 (REST PAUSE)

45 LEG PRESS (FEET LOW ON PLATFORM TO NAIL QUADS)
2 X 15
3 X 12
4 X 3 (LEGS WERE SHOT)
4 X 5-1 (REST PAUSE WITH FEET A BIT HIGHER)

STIFF LEG DEADS (ON HIGH STEP= BIG STRETCH)
95 X 15
115 X 15
135 X 15
135 X 16

HACK SQUAT
135 X 10
155 X 8
185 X 6
205 X 3
225 X 3

ABDUCTOR
70 X 15
100 X 10
100 X 8
100 X 8

LEG EXTENSIONS
80 X 15
100 X 12
120 X 12 (LAST COUPLE OF REPS WERE HALF ONLY HALF REPS)

I have a lot of thoughts on this workout. This was my first leg workout in over three weeks at my usual gym since I've trained legs at another gym for the past two weeks. It really blows my mind how two machines - that go by the same name - can feel so different. For example, the hack squat. The one at my gym kills me if I put 2 plates per side on. I got 3 reps with it today. At the other gym, I can get like 10 reps with two plates. Same with the leg leg press at my gym. We have one mahcine called a squat press and I can load up the plates (like 6-7 each side) but the leg press I struggle with 4 per side. AMAZING!!

On other note, stiff-legged deadlifts. I've been watching a lot of videos online of bodybuilders doing this exercise and everyone does it different but I've been hearing a lot of people say to go light, get a good stretch, and squeeze the hams and glutes. I usually go pretty heavy on these (up to 225). So today I went light on them and tried to squeeze but I still just felt it in my back. I'll get it eventually.

Last note - I think Zack will love this - I've been living off of garbanzos the past couple of days. I found a bag (dried) over the weekend and cooked them up. I cooked way too much. I've seriously had like 4-5 cups per day the last couple of days. Every meal (including breakfast) I've been having them. Believe me, I'm not complaining!

I've been too lazy to make hummus but I might make a big batch with the last bit that I have.


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PostPosted: Tue Jan 15, 2008 10:08 pm 
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Location: cheshire, connecticut
1/15/08

BICEPS/FOREARMS/CALVES/ABS (IN THAT EXACT ORDER)

OLYMPIC BAR CURLS
45 X 15
65 X 10
70 X 8
75 X 6

INCLINE TWO ARM DUMB CURL (AT SAME TIME)
20 X 10
22.5 X 8
25 X 6
27.5 X 6

STANDING DB HAMMER CURL
30 X 10
35 X 10
40 X 10

STANDING BEHIND THE BACK WRIST CURL (OLYMPIC BAR)
65 X 15
75 X 12
85 X 8
95 X 5

SEATED CALF RAISES (REPS 10-15)
45 LBS
70 LBS
95 LBS
120 LBS
145 LBS
170 LBS (DROP SET- KEPT RIPPING OFF ONE QUARTER)

WEIRD SLED CALF RAISES (ONE OF MY FAVS) [REPS 10-15]
1 PLATE EACH SIDE
2 PLATES EACH SIDE
3 PLATES EACH SIDE
3.5 PLATES EACH SIDE (DROP SET - PROB AROUND 100 REPS)

CABLE CRUNCHES
47.5 X 15
57.5 X 15
67.5 X 15
77.5 X 15 (THIS WAS HEAVY)

HANGING LEG RAISES (AB STRAPS UNDER PITS)
12 REPS 3-4 SETS

[FOR THE ABS EXERCISES I ALTERNATED BETWEEN SETS (NOT SUPERSET). I DID 1 SET OF CABLE CRUNCHES, THEN RESTED, THEN HANGING LEG RAISES, RESTED, THEN BACK TO CABLE CRUNCHES)

This was my last workout until next mon. My semester starts next Tues so I'll use the time off from the gym to get everything ready for next week. I'll post later on what my new workouts will be like soon. It's a program I found outlined online. It's a mix between powerlifting and bodybuilding. Some people call it "power-building". Should be fun.

Also, I said how yesterday I didn't think how the stiff leg deads were hitting my hammys. Well they did. The backs of my legs are stiff today!


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PostPosted: Tue Jan 15, 2008 10:21 pm 
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Location: eh?
Garbanzo beans rock! 8)

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Lifts:
250 Bench
445 Deadlift
335 Squat


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PostPosted: Tue Jan 15, 2008 10:41 pm 
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Location: Atlanta, Ga
PROB AROUND 100 REPS...
LOL! :lol: That's awesome. It's nice to bomb the calves like that every once in awhile, although I'm not to talk, I don't have the guts to get past 20 reps myself! :oops:
The burn! :P

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PostPosted: Tue Jan 15, 2008 10:58 pm 
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xveganjoshx wrote:
PROB AROUND 100 REPS...
LOL! :lol: That's awesome. It's nice to bomb the calves like that every once in awhile, although I'm not to talk, I don't have the guts to get past 20 reps myself! :oops:
The burn! :P


it wasn't straight. I did like 15, then I jumped off to strip of the 25 lbs or strip off a 45lbs and put on a 25 lbs. Then did another 10-15 and just kept going. Trust me, a lot of those reps where not very high (more like bounces). But the burn was there!


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PostPosted: Tue Jan 15, 2008 11:10 pm 
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I knew they were drop sets, lol, but 100 reps is still a ton of burn to put up with. :lol: 8)

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Buy me a drink if your gonna hit on me like that!
:glasses4: + :glasses5: = :fish:
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PostPosted: Mon Jan 21, 2008 5:20 pm 
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Location: cheshire, connecticut
1/21/08

Today was my first day back in the gym after taking my week off. My last real workout was last Tues. I feel refreshed and felt strong today. My new program is one that I found laid out on BB.com. I've also seen it on T-nat. com. It's based on the 10 x 3. 10 sets of 3 reps with the big three. Day one is deadlift day - all you do is 10 x 3 dealifts. Day two is deadlift assist day (more bodybuilding type rep ranges and movement). Day three is bench day (10 x 3) and the pattern repeats with bench assit day, then squat, then squat assist day. So I'm going to be lifting 6 days per week but the workouts are pretty short. I did the 10 x 3 deadlifts today and it only took 40 mins and that was with a lot of warm-ups sets. We'll see how it goes. I've always wanted to do more of a powerlifting type split. This combines the best of powerlifting and bodybuilding. Since today was MLK day I had no school, but tomm. my winter break is over and classes start. I'm actually going to be working out at school during this semester so that I can have a partner to help me on the bench day and such. I'm starting to like to lift with people. I like the motivation.

Today's workout:

DEADLIFTS
135 x 10
135 x 8
185 x 6
205 x 3
225 x 1
warm-ups ^^^
235 x 3 (10 sets)

I'm also trying some new things with my diet. Basically I'm trying to reduce the number of meals I eat per day. So I'm still trying to take in the same cals I took in over the course of 7-8 meals per day and putting them in 4-6 meals per day. I just don't have time during the day to eat that often. This past break was great with my work sched. and when I went to school. I just always had time to eat, but I don't see that happening this semester. We'll see how it goes. You never know what works until you try it.

On that note (regarding school) since classes start tomm. I prob won't post as much. I'll prob post a couple times per week but just know that I'm still working out, it's just I'm also working on the books and in the labs.


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PostPosted: Fri Jan 25, 2008 7:10 pm 
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Location: cheshire, connecticut
1/22/08

RACK CHINS
3 SETS; 12 REPS; BW

HAMMER STENGTH HIGH PULL ROW
70 X 12
75 X 12
75 X 12

STRAIGHT ARM PULLDOWN
60 X 12 (3 SETS)

GLUTE HAM RAISE
BW X 12 (3 SETS)

OLYMPIC BAR CURLS
65 X 10
65 X 9
65 X 8

HANGING LEG RAISES
2 X 12

STANDING CALF RAISES
210 X 12
210 X 12
260 X 60

1/23/08

FLAT BB BENCH PRESS
135 X 3 (10 SETS)

1/24/08

SEATED DB MILITARY PRESS
40 X 10
40 X 9
40 X 8

CLOSE GRIP BENCH
95 X 12
95 X 10
95 X 8

DIPS (BRANCH WARREN STYLE)
BW X 12
BW + CHAIN AROUND NECK X 2; DROP CHAIN X 6
BW + CHAIN AROUND NECK X 3; DROP CHAIN X 6

PRESSDOWNS
60 X 10
60 X 9
60 X 8

SMITH MAHCINE DONKEY CALF RAISES
135 X 12
185 X 12
205 X 12
225 X 12

SOME AB STUFF

1/25/08

SQUATS
185 X 3 (10 SETS)


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PostPosted: Fri Jan 25, 2008 7:14 pm 
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Location: cheshire, connecticut
This was my first week back at school. This is going to be one hell of a semester. I have 19 credits (5 classes + finishing an undergraduate thesis) and I'm wokring about 20 hours per week.

The workouts were great. This was my first time trying this program. We'll see what happens. We started a bit light on the major lifts because the goal is to keep progressing each week. Also, since I took a week off before this week I wasn't sure how sore I would be and how strong I would be. Next week all the major lifts will go up by 10 pounds (deads, bench, and squat).

Diet was solid this week. I've acutally reduce the protein a bit and increased the carbs more, which I like. I just bought 25 lbs of rolled oats so I have plenty of carbs to eat :)


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PostPosted: Sun Jan 27, 2008 7:37 am 
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Location: cheshire, connecticut
1/26/08

SQUAT ASSISTANCE DAY

SQUAT PRESS MACHINE
2 PLATES ea. side X 15
3 X 10
4 X 6
warm ups ^^^
5 x 12
5 x 12
5 x 12

LEG EXTENSIONS
80 x 12
100 x 12 (3 sets)

BARBELL LUNGES
95 x 6 reps each leg (2 sets)
95 x 8 reps each leg

SEATED CALF RAISES
70 x 15
95 x 15
120 x 15
145 x 15
DROP-SET
145 X 12;120 X 12; 95 X 12; 70 X 12; 45 X 12
(60 REPS TOTAL)

MACHINE CRUNCHES
35 X 15
40 X 15
45 X 15
50 X 15

ADBuctor
6 X 12
7 X 8
7 X 10-12

I must say I'm going to have to get used to working legs after . . . legs. I did squats friday and then did all this yesterday (Sat.). My legs were already a bit sore going into this workout. I wasn't too happy with the weights used (and how heavy they felt) but I like how pumped and shot my legs felt at the end. Today (Sun.) my legs are fried. The quads and glutes (thanks lunges) are nice and tight. Today is my one day of the week off. I plan to eat and get some good studying in today.


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PostPosted: Sun Jan 27, 2008 7:42 am 
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One more note, I started to lift at school since I have really early and really late classes. The weight room is so bare-bones . . . I love it. They have dumbells up to 100 lbs. For machines they have a smith machine, lat pulldown, glute ham raises, and most of the hammer strength stuff (leg press, leg extension, chest presse, row machine, standing shoulder press, preach curl). Here is the best part . . . 4 squat racks, 4 flat benchs, 2 incline benchs, and 3 padded areas with bumper plates for cleans and such. This ain't your planet fitness!!


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PostPosted: Mon Feb 25, 2008 6:31 am 
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WOW . . . this semester is one hell of a busy semester. I'm sorry I haven't updated in a long time. Real quick, today is my deadlift day. I'm going for 10 sets of 3 reps with 285 lbs. Hopefully (if I stay on track) I'm going to be deadlifting 305 lbs for 10 sets of 3 in two weeks time. This has been a goal of mine for awhile. Stay tuned.

Also, my weight is up to 145 lbs! I'm more than likely going to cut back on calories for 2-3 weeks to give my stomach a break and then I'm going to bulk again. I've been taking in 3200 cals per day consistently. Next time, I'll be sure to hit 150 lbs and beyond.


Last edited by kurtjs on Mon Mar 03, 2008 8:28 pm, edited 1 time in total.

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