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  1. #106
    OLYMPIAN masterschamp's Avatar
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    Tuesday, August 16, 2016 AM BACK

    W Grip PD
    100 x 15
    120 x 12
    140 x 10
    160 x 8
    180 x 6

    CG Dickersons
    100 x 12
    100 x 12
    100 x 10
    100 x 10
    100 x 10

    High Rope Pulls
    100 x 10
    100 x 10
    100 x 10

    WG Dickersons
    80 x 15
    80 x 15
    80 x 15

    Seated C Rows
    150 x 12
    150 x 12
    150 x 12

    Seated Machine Rows
    120 x 15
    120 x 12
    120 x 12
    120 x 12


    BWT 187
    I ain't talking no trash....I ain't making no predictions...I'm just showing up.

  2. #107
    OLYMPIAN masterschamp's Avatar
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    Tuesday, August 16, 2016 PM BICEPS/CALVES

    SUPERSET:
    DB Conc Curl 25 x 12, 25 x 1, 25 x 12, 25 x 12, 25 x 12
    Seated Cable Conc Curl 20 x 12, 20 x 12, 20 x 12, 20 x 12, 20 x 12

    Alt DB Curl
    30 x 8
    30 x 8
    30 x 8

    DB Hammer Curl
    30 x 8
    30 x 8
    30 x 8

    Cable Preacher Curl
    40 x 10
    40 x 10
    40 x 10
    40 x 10


    Standing Calf
    200 x 15
    200 x 15
    200 x 15

    Donkey calf
    300 x 12
    300 x 12
    300 x 12

    Seated calf
    2 plates x 15
    2 plates x 15
    2 plates x 15


    BWT 187
    I ain't talking no trash....I ain't making no predictions...I'm just showing up.

  3. #108
    OLYMPIAN masterschamp's Avatar
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    Wednesday, August 17, 2016 DELTS/ABS

    Seated Press Mach
    100 x 15
    130 x 12
    130 x 12
    130 x 12
    130 x 12

    Seated Lateral Mach 12/12's
    60 x 12
    60 x 12
    60 x 12
    60 x 12
    60 x 12

    One Arm Seated Lateral
    50 x 10
    50 x 10
    50 x 10
    50 x 10

    Seated Hammer Press
    2 plates x 10
    2 plates x 10
    2 plates x 10

    Front BB Raise
    40 x 10
    40 x 10
    40 x 10

    Bent Cable Lateral
    30 x 10
    30 x 10
    30 x 10
    30 x 10

    U Cable Row
    80 x 12
    80 x 12
    80 x 12
    80 x 12


    3 GIANT SETS of the following 15 reps per set
    Roman Chair
    Rope Crunch
    Leg Raise
    Hypers

    Twists 100


    BWT 186
    I ain't talking no trash....I ain't making no predictions...I'm just showing up.

  4. #109
    OLYMPIAN Joshua H's Avatar
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    Loving the log mate. Volume guy! Love that! Good variety used I'd say.
    UNBA Mens Physique, USAPL 93kg,
    Blueprint for Athletes Rep, Dymatize Rep,
    Twitter & Instagram: musclesNmorsels,

  5. #110
    OLYMPIAN masterschamp's Avatar
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    Quote Originally Posted by Joshua H View Post
    Loving the log mate. Volume guy! Love that! Good variety used I'd say.
    Thanks, Josh....John DeFendis style..........Trained with John in late 80's early 90's, and he still oversees my contest prep....guy was and still is a BEAST! NEVER saw anyone train as hard.
    I ain't talking no trash....I ain't making no predictions...I'm just showing up.

  6. #111
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    DeFendis interview from 2007...

    http://www.bodybuilding.com/fun/drobson319.htm

  7. #112
    RX MEMBER nwtrnr1's Avatar
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    Great job !

  8. #113
    OLYMPIAN masterschamp's Avatar
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    Back from vacation to the "Burgh"......had a great time. New HS facilities are awesome. Next 12 weeks are all out for the contest. No more "playtme!"steel valley.jpg
    I ain't talking no trash....I ain't making no predictions...I'm just showing up.

  9. #114
    Administrator Mac's Avatar
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    Quote Originally Posted by masterschamp View Post
    Back from vacation to the "Burgh"......had a great time. New HS facilities are awesome. Next 12 weeks are all out for the contest. No more "playtme!"steel valley.jpg
    Looking great champ!

  10. #115
    OLYMPIAN masterschamp's Avatar
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    Friday, September 9, 2016 CHEST/DELTS/TRICEPS

    Flat Hammer BP
    135 x 20
    185 x 15
    225 x 12
    225 x 12

    Smith Mach Inc BP
    185 x 10
    225 x 6
    225 x 6

    Hammer Dips
    135 x 12
    185 x 10

    DB Flyes
    40 x 12
    60 x 10
    60 x 10

    Crossovers
    55 x 15


    Hammer Delt Press
    135 x 15
    185 x 12

    Cybex Press
    130 x 12
    170 x 8

    Mach Lateral 1 Arm
    55 x 10
    75 x 8

    Cable Lateral
    25 x 15

    Pressdown
    85 x 20
    110 x 15
    130 x 12

    OHead Cable Ext
    60 x 15
    80 x 12
    90 x 10

    Cable Kickback
    35 x 15


    BWT 179.8
    I ain't talking no trash....I ain't making no predictions...I'm just showing up.

  11. #116
    RX MEMBER tornquad2's Avatar
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    what is your weekly split

  12. #117
    OLYMPIAN masterschamp's Avatar
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    Quote Originally Posted by tornquad2 View Post
    what is your weekly split

    I switch it up depending how I feel and look. Generally it is a 4 way push pull split:
    chest/triceps
    back/biceps
    delts
    quads/hams/calves
    I ain't talking no trash....I ain't making no predictions...I'm just showing up.

  13. #118
    OLYMPIAN masterschamp's Avatar
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    Friday, September 16, 2016 CHEST/BICEPS/ABS

    Dec BP
    135 x 15
    185 x 12
    225 x 10
    275 x 6

    Inc BP
    225 x 10
    275 x 6

    Low Inc BP
    225 x 10

    DB Flyes
    35 x 15
    45 x 10

    1 Arm Pec Deck
    30x 15


    DB Conc Curl
    25 x 10
    35 x 6

    EZ BB Curl
    55 x 8
    75 x 6

    Alt DB Curl
    25 x 10

    Hammer Curl
    25 x 10


    Crunch 3 x 15
    Rev Crunch 3 x 15
    Leg Raise 3 x 15
    Twists 100



    BWT 180
    I ain't talking no trash....I ain't making no predictions...I'm just showing up.

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