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 Post subject: Re: The Quest For MUSS (now with added video)
PostPosted: Mon Feb 23, 2009 4:57 pm 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
Chest and back tomfoolery tonight :

Bench Press (60kg x 10, 70kg x 8, 80kg x 6, 90kg x 4, 95kg x 1, death)
Lat Pulldown @ 60kg (3x8)
Seated Cable Row @ 75kg (3x8)
Single Arm Bent Over Row @ 23kg (3x8)
DB Chest Flye @ 18kg (3x8)
Cable Crossover (3x8)
Reverse Crunch (3x10)

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 Post subject: Re: The Quest For MUSS (now with added video)
PostPosted: Thu Feb 26, 2009 6:04 pm 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
A couple o'hours ago :

Squats - 60kg x 10, 70kg x 8, 80kg x 6, 90kg x 4, 100kg x 2, 105kg x 1, 110kg x 1, 115kg x 1
Seated Military Press - 45kg x 10, 50kg x 8, 55kg x 6, 60kg x 4
Leg Press @ 235kg (3x8)
Leg Curl @ 55kg (3x8)
Calf Raise @ 15kg per side (3x10)
Arnold Press @ per side (3x8)
Front Delt Raise @ 10kg per side (3x8)
Rear Delt Raise @ 10kg per side (3x8)
Reverse Crunch (3x10)

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 Post subject: Re: The Quest For MUSS (now with added video)
PostPosted: Mon Mar 02, 2009 2:32 pm 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
Friday Evening :

Shrugs @ 29kg (3x8)
Cable Upright Row @ 55kg (3x8)
Rope Pulldown @ 55kg(3x8)
T-Bar Curl @ 55kg (3x8)
EZ Bar Curl @ 32kg (3x8)
Overhead Cable Extension @ 40kg(3x8)
Pull-Ups (3x10)

Since then I've been resting up, save for a brief bodyweight blast on Sunday. I have decided that I will have at least half a week off every four weeks. Well, except for capoeira and the odd snippet of cardio.

So currently, I am on DOWNTIME.

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 Post subject: Re: The Quest For MUSS
PostPosted: Fri Mar 06, 2009 1:32 pm 
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Elephant
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Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
WhenDanSaysJump wrote:


"not absolutely perfect" is defenitely not the right way to describe this form, sorry. please, do yourself a favor: watch these videos and start to learn deads again from the very beginning. the barbell is swinging all the time, your back is rounded all the time and that sumo style lifting you're trying is done wrong, too. i don't want to talk you down or offend you, all i want is to help you. deadlifts are maybe one of the most difficult excercises and it's absolutely neccessary to take your time and learn the proper technique.




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 Post subject: Re: The Quest For MUSS (now with added video)
PostPosted: Sat Mar 07, 2009 2:19 am 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
No offence taken, I'd rather be told that my form is a mile out than carry on oblivious to the truth and end up injuring myself.

I will study the videos and get my shit together!

Thanks dude :)

EDIT : On studying the videos you provided, I think my trouble may be less my overall form... I think I might just be trying to be a badass and lift heavy rather than intelligently. I'll get a video of myself deadlifting a far lower weight up soon just to get some additional tips from y'all.

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 Post subject: Re: The Quest For MUSS (now with added video)
PostPosted: Sat Mar 07, 2009 4:12 am 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
And, I hasten to add, my pseudo-sumo stance has GOT to go!

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 Post subject: Re: The Quest For MUSS (now with added video)
PostPosted: Mon Mar 09, 2009 3:13 pm 
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Elephant
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Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
i'm waiting for a new video. ;)

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 Post subject: Re: The Quest For MUSS (now with added video)
PostPosted: Mon Mar 16, 2009 2:33 pm 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
xphilx wrote:
i'm waiting for a new video. ;)


They are imminent. Possibly. 8)

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 Post subject: Re: The Quest For MUSS (now with added video)
PostPosted: Sun Mar 22, 2009 5:57 pm 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
Well, my routine has been changed around somewhat, to accommodate what I'm actually capable of, as opposed to the self-congratulatory back-slapping ego-fapping of my previous program.

I am too damn tired to inform you folks of the minutae of this plan right now, but mark my words... this thread will be resurrected following its brief hiatus, and I will be posting with renewed vigour. Lucky you!!!

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 Post subject: Re: The Quest For MUSS (now with added humility and new routine)
PostPosted: Fri Apr 17, 2009 3:59 pm 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
So, the much-vaunted new routine to help me pack on size.

I've stripped away the needless faffery and given myself a bullshit-free routine. Compound movements across the board, more or less, hitting two upper body and one lower body part each day. Coupled with a surplus of calories, I'm finally starting to put on some size, which I can then chip away at with a cutting routine, incorporating plenty more isolation exercises. My frame is still fairly slight, but I can see this routine being a keeper and, over enough time, provided I keep increasing the weight at a sensible rate, allowing me to fill out tremendously. I'm also discovering that :

Lower Weight With Good Form > Higher Weight With Crappy Form

...which is fantastically encouraging. I'm making gains without feeling horribly pained the next day. Which is nice.

As for the routine itself :

Day 1

5x5 Bench
4x10 Pull-ups
5x5 Deadlift
2x15 Decline Reverse Crunches

Day 2

4x10 DB Shoulder Press
4x10 Single Arm DB Row
4x10 DB Lunge
2x15 Decline Reverse Crunches

Day 3

5x3 Barbell Bent-Over Row
4x10 Dips
5x3 Back Squat
2x15 Decline Reverse Crunches

Delicious.

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 Post subject: Re: The Quest For MUSS (now with added humility and new routine)
PostPosted: Fri Apr 17, 2009 6:01 pm 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
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Location: Plains, PA
New routine looks good.

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 Post subject: Re: The Quest For MUSS (now with added humility and new routine)
PostPosted: Sat Apr 18, 2009 7:55 am 
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Elephant
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Location: Germany
looks like a solid whole body routine. i would prefer to do the squats as the first excercise but as long as you're feeling comfortable this way i guess it's ok.


all the best for your new routine.

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The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate


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 Post subject: Re: The Quest For MUSS (now with added humility and new routine)
PostPosted: Wed May 27, 2009 3:15 pm 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
Still rumbling along quietly. While I didn't quite keep ahold of any significant mass (illness having bled me dry), I'm going to be nicely cut up for the summer. And then I'll be building an abundance of lean MUSS from late summer on.

Stand by for further transmission...

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 Post subject: Re: The Quest For MUSS (now with added humility and new routine)
PostPosted: Sun Jun 07, 2009 2:13 pm 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
Just got home from a two-day capoeira festival. I am sore beyond belief but utterly exultant. Videos will be available soon : this has been one of the best weekends of my life.

:D

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