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  1. #1
    OLYMPIAN BananaHammock's Avatar
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    I'm 36 and been training since I was 28. I started out at 300 got down as far as 165 and now I'm at 226. I think I've tried every workout routine and diet out there. Right know I want to get down to 200. I have 45 minutes 5 days a week gym time and will have to squeeze in cardio when I can.

  2. #2
    OLYMPIAN BananaHammock's Avatar
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    2-16
    Chest and Bi's

    Incline BB Bench 135x30, 155x20
    super set with cable concentration curls 35x20, 40x18

    Incline DB Bench 70x15, 80x12
    super set with DB preacher curl 30x15, 35x12

    Flat DB Bench 90x8
    super set with DB hammer curl 40x8

    Cable crossover 50x18, 60x14
    super set with push-ups (as many as I could do each time)

    Flat BB bench 135x20, 155x17
    super set with Incline Cable Flies 50x15, 60x8

    Leg lifts super set with Incline crunches. 2 sets each as many as I could do.

  3. #3
    Forum Leader: Rx Strength Headquarters robert da strongman's Avatar
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    nice work!

  4. #4
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Hey, I'll get the social group created ASAP! Looking forward to seeing how much interest there is in something like this.

  5. #5
    OLYMPIAN BananaHammock's Avatar
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    Quote Originally Posted by robert da strongman View Post
    nice work!
    Thanks

  6. #6
    OLYMPIAN BananaHammock's Avatar
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    Quote Originally Posted by Curt James View Post
    Hey, I'll get the social group created ASAP! Looking forward to seeing how much interest there is in something like this.
    Big thanks Curt.

  7. #7
    OLYMPIAN BananaHammock's Avatar
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    2-17

    Quads, Hams and Glutes

    Squats
    225x20, 275x21, 315x15, 365x8

    Leg Press
    I started with my feet low and close together and did as many as I could. Then I moved them shoulder width apart and in the middle of the sled and did as many as I could. Finally I put them high and very wide apart doing as many as I could. That is what I counted as one set

    8 plates x 30, 10 plates x 20, 12 plates x 12

    Adductor machine 80x30, 110x18
    superset with Leg Ext. 90x18, 110 did as many as I could then keep dropping the weight until I got to 20 reps.

    Abductor machine 70x25, 100x18
    superset with Lying Leg Curl 100x18, 120 did as many as I could then keep dropping the weight until I got to 20 reps

    Abs
    I had to get back to work and was feeling a little like Pukahontas.

  8. #8
    OLYMPIAN BananaHammock's Avatar
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    2-18

    Delts and traps

    Side laterls done with DB arm at a time on an incline bench 15x20, 20x12
    superset with
    DB laterals done to the rear on the same incline bench 15x12, 20x8

    Arnold presses 60x15, 70x11
    superset with
    Upright row done behind the back with an EZ curl bar 65x20, 75x16

    DB upright row 30x15, 40x10
    superset with
    Front cable rises 40x20, 60x12

    DB shurgs 75x18, 90x14, 100x10
    superset with
    close grip upright rows 65x20, 75x17, 85x15

    Abs
    cable crunch 100x30, 120x15
    Last edited by BananaHammock; 02-19-2009 at 06:31 PM.

  9. #9
    OLYMPIAN BananaHammock's Avatar
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    2-19

    Back and Tri's

    Wide grip pull downs 100x30, 140x16, 180x8
    superset with
    One arm DB rows 80x18, 90x13, 100x10

    My gym doesn't have any hammer strengh so I have to do what I can
    Close grip pull downs facing the oppisite way and leaning way back 100x20, 120x16, 140x12
    superset with
    two sets of one are over head DB ext 20x20, 30x12 and one set of over head ext using an EZ curl bar 75x12

    Deadlifts 225x12, 315x12, 365x2 ( these felt really heavy. Not trying to brag but I usually do 365 for 8 or 9 )
    super set on the 1st two sets with
    Cable over head ext 100x15, 120x8

    Back ext machine 200x25, 220x18
    Last edited by BananaHammock; 02-19-2009 at 06:30 PM.

  10. #10
    OLYMPIAN BananaHammock's Avatar
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    Tommorow is Calves, Forearms, a little chest and abs. Next week I will be going heavier ( at least heavier for me ).

  11. #11
    OLYMPIAN BananaHammock's Avatar
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    Ok I'm going to try this again now that things are getting back to normal at my house.

    4-29
    Weight 221-a very smooth 221
    Diet
    50g Fat 200g Carbs 225g Pro

    Training
    Legs
    squat
    275x12
    315x12
    345x10
    front squat
    135x12
    155x10
    duck squat
    155x12
    185x12
    225x11
    jeffersons
    95x12
    115x11
    SLDL
    145x12
    165x11
    Hyperextensions
    bwx12
    bw+10x12
    bw+25x12

  12. #12
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Thumbs up

    Quote Originally Posted by UKwildcat View Post
    Weight 221-a very smooth 221

    Training
    Legs
    squat
    275x12
    315x12
    345x10
    Smooth? Whatever, you're as strong as an ox! Lots of reps with lotsa plates!

    But wishing you success with your goals, of course.

  13. #13
    OLYMPIAN BananaHammock's Avatar
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    Quote Originally Posted by Curt James View Post
    Smooth? Whatever, you're as strong as an ox! Lots of reps with lotsa plates!

    But wishing you success with your goals, of course.
    LOL maybe as strong as a cow. Legs are my best body part. Today I wasn't at my best. It took a couple of reps on every set to get the weight positioned just right. That took it out of me. I've been doing a lot of deadlifts and less squats lately. Working on some much needed back thickness. I need to get back into the swing of squatting.

  14. #14
    OLYMPIAN BananaHammock's Avatar
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    4-30
    Weight 219.6
    Diet
    50g fat 225g carbs 225 pro

    Training
    Chest/Bis/Abs

    Flat BB bench SS with BB curl
    185x12/ 65x12
    225x12/ 85x12
    245x10/ 95x12

    Incline DB press ss with incline db hammer curl
    70x12/ 25x12
    75x12/ 35x10
    80x10 ss with incline db fly 25x12

    Incline DB fly
    35x12 ss with dips bw x 6
    45x12 ss with push ups 10

    ABs
    cable crunch
    120x22
    130x15
    140x12

  15. #15
    OLYMPIAN BananaHammock's Avatar
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    5-1
    weight 221.6
    Diet
    50g fat 175g carbs 225 pro

    Training
    Calves/Tris/Abs

    smith machine calf rise-ss-incline french press
    50x12/65x12
    100x12/85x12
    120x12/95x10
    130x11-ss-cable push down 120x12

    unilateral seated calf rise-ss-cable push down
    25x12/150x10
    30x12-ss-bilateral seated calf rise 75x12
    35x12/80x11

    Precor angled calf rise
    60x12

    Abs
    incline cruch 2 sets to failure.

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