Results 646 to 660 of 757
Thread: Pump up the VOLUME!
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12-27-2011, 12:06 PM #646
dumbbell pullover
50x20,70x12,100x12
rev. grip pulldown
140x12,160x10,200x8+2fr
rev. grip barbell row
135x10,225x10
HS low row
90x10,135x7+2fr
bent over lateral
50x8+burns
hyper ex.
bdwt.x12,25x10,45x11
deadlifts (no touch, just below knee)
225x10,315x10
This workout was tough! Stretching and squeezing on every rep to failure plus forced reps. The power racks were tied up so we did deadlifts Dorian style from the floor and then to just below the knee. These were hard especially after hyper's.
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12-27-2011, 04:52 PM #647
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12-30-2011, 01:06 PM #648
Decline bench press
135x12,185x10,225x10,275x6+1fr
HS incline press
180x10,240x8+2fr
Low incline fly
50x10,70x10+2fr
Cable crossover
40x12+2fr
Incline curl
30x10,50x10+1rp
Ez curl bar (standing)
110x10+1
Hammer curls
50x8+2rp
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12-30-2011, 01:24 PM #649
Legs today, why is it everytime I get ready to do legs somebody get ahead of me on every machine? He was just roosting on the equipment sitting there staring into space! Drives me crazy!
leg extension
140x12,195x12,285x12+1fr
leg press (we used the Nautilus press because this goober jumped in on the Nubula that we had already loaded!)
7 plates (per side) x 10
9 plates x 10
10 plates x 5
hacks
2 plates (per side) x 12
3 plates x 12
4 plates + 10 x 10
4 plates + 25 x 6
seated leg curl
150x12,210x9+2fr
standing leg curl
40x10+2fr
calf press
5 plates x 15,6 plates x 15+5rp
seated calf
4 plates x 12+2 fr
Intensity wasn't there this morning, still got a decent workout. The goober I had to deal with didn't help but my allergies are kickin in. Oh well, no excuses just gitter done!
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12-30-2011, 06:23 PM #650
HA HA...........Joel, that's why I train legs at 9:00 AM on Saturdays. Most of those characters aren't going anywhere near the leg equipment after their Friday if they show up at all.
Keith
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12-30-2011, 06:39 PM #651
Legs today, why is it everytime I get ready to do legs somebody get ahead of me on every machine? He was just roosting on the equipment sitting there staring into space! Drives me crazy!
This is too funny I went over to the leg press last nite where this guy was just sitting in it with his eyes closed I waited for a few seconds and then I said are you alright? He was a sleep I swear to god! I said well do you mind if we work in and he replied oh yeah anything to slow me down alittle bit!
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12-30-2011, 07:18 PM #652
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01-02-2012, 02:17 PM #653
Ok time to get serious!
Seated smith press
1 plate per side x 10,1 plate + 25 x 10, 2 plates x 7 + 2 fr
Laterals
30x10,40x10,50x8+burns
Cable lateral
25x7+2fr+1neg
HS shrug
3plates x 10,4plates x 10,5plates+25 x 8 + burns
Upright row
135x11
Press downs
85x10,100x10,115x10+2fr
Sculls
120x6+2fr
Seated dumbbell extension
85x8+2fr
Cable crunch
115x15,12
Weighted leg raise
35x15,13
Good one!
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01-02-2012, 03:19 PM #654
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01-03-2012, 09:15 AM #655
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01-03-2012, 09:18 AM #656
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01-03-2012, 09:22 AM #657
Thanks guys! I am one of those guys who gets more out of less volume.
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01-04-2012, 08:58 AM #658
Well I'm 51 today and loven it! Lol
Last edited by mrky03; 01-04-2012 at 09:00 AM.
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01-04-2012, 10:31 AM #659
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01-04-2012, 10:42 AM #660
Happy Birthday, Joel!!!!!
MANY,MANY MORE, MY FRIEND!
Keith
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