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  1. #3376
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    7/23/14 @ Gold's

    Pulldowns 120x12, 130x10, 140x8, 150x8
    Seated rows 90x12, 120x10, 140x10, 150x8
    Deadlift 135x12, 155x10, 8, 8
    Dumbbell rows 50'sx12, 10, 8, 8

  2. #3377
    Moderator Hoss06's Avatar
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    Lots of lower back work in there...
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  3. #3378
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by Hoss06 View Post
    Lots of lower back work in there...
    My lats attach at the base of my neck.

    I am the anti-Kai Greene.

    In other news...


  4. #3379
    OLYMPIAN Sunnyday's Avatar
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    From exclusively machines 2 working sets to free weights AND 4 working sets?! Big jump there. What sparked these changes?
    Last edited by Sunnyday; 07-24-2014 at 01:56 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  5. #3380
    OLYMPIAN The Solution's Avatar
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    Lunk alarm did not go off doing deadlifts Curt?
    2013 & 2014 RX Member of the Year
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  6. #3381
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by The Solution View Post
    Lunk alarm did not go off doing deadlifts Curt?
    The deads were at Gold's... plus 155 lbs. pfft

    Fwiw, I've done deads with 275 at the Planet Fitness where I have my membership. I've long sung its praises. Paxton Street in Harrisburg, PA, a former World Gym.

  7. #3382
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by Sunnyday View Post
    From exclusively machines 2 working sets to free weights AND 4 working sets?! Big jump there. What sparked these changes?
    The change was working out at all. I had been off for at least a year.

    Machines were my goal at the beginning just to get back into the habit of working out.

    Nancy Noreman's husband was on, what was it, Heavy Muscle TV and stated that the average weakling doesn't need a week off before working a muscle group again... that they don't generate enough damage to muscle fibers to merit that much of a time off. He stated the average person could work a muscle group two or three times each week. Made sense to me, so I began with a full body machine program three times each week.

    Found a flier or pamphlet at home while going through paper junk and it offered a five-day split routine. I don't generate enough fiber damage to merit a week off between sessions, but I'll be working out five days per week which will make me feel less guilty. lol Plus the overlap between bodyparts during different sessions.

    Anyway, to answer your question (by rattling on some more) there wasn't a spark as much as a plan. I meant to get back into the habit with machines and then switch over to free weights. This program is a mix of machines and free weights, so it seems I'm off plan already. =8^O

  8. #3383
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    ^^^^ Reader's Digest version:

    Uh, just because.

  9. #3384
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Day 1

    12, 10, 8, 8 reps each exercise

    Reverse flyes
    Machine press
    Dumbbell lateral raises
    Barbell upright rows

  10. #3385
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Day 2

    12, 10, 8, 8 reps each exercise

    Pulldowns
    Seated rows
    Deadlift
    Dumbbell rows

  11. #3386
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Day 3

    12, 10, 8, 8 reps each exercise

    Squats
    Leg curls
    Leg extensions
    Calf raises

  12. #3387
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Day 4

    12, 10, 8, 8 reps each exercise

    Bench
    Incline
    Pec deck
    Pushups

  13. #3388
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Day 5

    12, 10, 8, 8 reps each exercise

    Barbell curls
    Triceps pushdowns
    Seated dumbbell curls
    Skull crushers

  14. #3389
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    7/24/14 @ Gold's

    Squats 115x12, 10, 125x8, 8
    Leg curls 80x12, 100x10, 120x8, 140x8
    Leg extensions 60x12, 10, 20, 65x8
    Calf raises 135x12, 10, 8, 8

  15. #3390
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    7/25/14

    Machine bench 130x12, 10, 140x8, 150x8
    Dumbbell inclines 40's x12, 45's x10, 50's x8, 55's x8
    Pec deck 90x12, 100x10, 10, 70x9
    Pushups 8, 8, 8, 8

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