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  1. #5731
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by Puma View Post
    Looks like a solid routine!
    Been doing the plate raise with a turn. Holding it like a steering wheel and alternating making a right turn or left turn with each rep. 10 reps each direction with a 45 and I'm fried. An old trick from that guy we saw the last time we hung out... Rich Gaspari.
    I did exactly that, but just a 35 and minus Gaspari. :-D

  2. #5732
    OLYMPIAN Puma's Avatar
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    Quote Originally Posted by Curt James View Post
    I did exactly that, but just a 35 and minus Gaspari. :-D
    That and the duck squats pre-contest (his shredded glutes secret) are my two take aways from Gaspari.
    WNBF Pro Bodybuilder
    B.S. Degree Exercise Science

  3. #5733
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Puma View Post
    That and the duck squats pre-contest (his shredded glutes secret) are my two take aways from Gaspari.
    Duck squats FTW! Those are brutally awesome!
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  4. #5734
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by Curt James View Post
    Day 1 – Chest

    Flat bench barbell press: 4 sets of 8 – 10 reps
    Incline dumbbell press: 4 sets of 8 – 10 reps
    Incline dumbbell flyes: 4 sets of 12 reps
    Cable crossovers: 3 sets of 15 reps
    Decline hammer strength machine (or basic decline press): 3 sets of 12 reps
    Pec deck: 3 sets of 15 reps
    Push ups: 3 sets of 15 – 20 reps

    Day 2 – Shoulders

    Barbell press: 4 sets of 8 – 10 reps
    Dumbbell lateral raises: 4 sets of 12 – 15 reps
    Seated dumbbell shoulder press: 4 sets of 10 – 12 reps
    Dumbbell front raises: 4 sets of 8 – 10 reps per arm
    Rear delt flyes: 4 sets of 12 – 15 reps
    EZ bar upright rows: 4 sets of 10 – 12 reps
    Dumbbell shrugs: 3 sets of 15 reps

    Day 3 – Legs

    Barbell squats: 4 sets of 8 – 10 reps
    Leg press machine: 4 sets of 10 – 12 reps
    Hack squat machine: 4 sets of 10 reps
    Leg extensions: 3 sets of 15 reps
    Hamstring curls: 3 sets of 15 reps
    Standing calf raises: 3 sets of 20 reps

    Day 4 – Back

    Barbell bent over rows: 4 sets of 8 – 10 reps
    Wide grip pull ups: 4 sets of 10 reps
    Close grip lat pull down machine: 4 sets of 12 reps
    T-bar rows: 4 sets of 8 – 10 reps
    Dumbbell rows: 3 sets of 10 reps per arm
    Hyperextensions: 3 sets of 15 reps
    Reverse grip pull downs: 3 sets of 15 reps

    Day 5 – Arms

    EZ bar curls: 4 sets of 12 – 15 reps
    Seated double arm dumbbell curls: 4 sets of 10 reps
    Standing hammer curls: 4 sets of 10 – 12 reps
    Preacher curl machine: 3 sets of 10 – 12 reps
    Triceps rope pushdowns: 4 sets of 15 – 20 reps
    Triceps overhead extensions: 4 sets of 15 reps
    Skull-crushers: 3 sets of 12 – 15 reps
    Close grip smith machine bench press: 3 sets of 15 reps
    Day 3 today.

    Barbell squats: 4 sets of 8 – 10 reps
    Leg press machine: 4 sets of 10 – 12 reps
    Hack squat machine: 4 sets of 10 reps
    Leg extensions: 3 sets of 15 reps
    Hamstring curls: 3 sets of 15 reps
    Standing calf raises: 3 sets of 20 reps

  5. #5735
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    9/14/16

    Freemotion squats: 4 sets of 8 – 10 reps
    180x15, 200x15, 220x15, 240x10
    Leg press: 4 sets of 10 – 12 reps
    90 lbs. x15, 180 lbs. x15, 270 lbs. x15, 360 lbs. x6
    Hack squat machine: 4 sets of 10 reps
    90x15, 10, 10, 10
    Leg extensions: 3 sets of 15 reps
    70x12, 12, 12
    Hamstring curls: 3 sets of 15 reps
    50x15, 15, 15
    Standing calf raises: 3 sets of 20 reps
    -

  6. #5736
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    9/15/16

    Day 4 – Back

    Icarian rows: 4 sets of 8 – 10 reps
    45x10, 80x10, 105x8, 8
    Wide grip pulldowns: 4 sets of 10 reps
    70x15, 90x12, 110x10, 130x10
    Close grip lat pull down machine: 4 sets of 12 reps
    70x15, 100x10, 120x10, 10
    T-bar rows: 4 sets of 8 – 10 reps
    -
    Dumbbell rows: 3 sets of 10 reps per arm
    30x10, 40x10, 60x10, 70x10
    Hyperextensions: 3 sets of 15 reps
    -
    Reverse grip pull downs: 3 sets of 15 reps
    -
    Treadmill 3 speed 3 incline

  7. #5737
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    9/16/16

    Day 5 – Arms

    Barbell curls: 4 sets of 12 – 15 reps
    40x12, 60x12, 70x12, 75x12
    Seated double arm dumbbell curls: 4 sets of 10 reps
    15s x10, 25s x10, 30s x10, 35s x10
    Triceps rope pushdowns: 4 sets of 15 – 20 reps
    40x15, 50x15, 40x15, 15
    Triceps overhead extensions: 4 sets of 15 reps
    25x15, 35x15, 40x15, 45x15

  8. #5738
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    9/19/16

    Day 1 – Chest

    Flat bench barbell press: 4 sets of 8 – 10 reps
    135x10, 10, 10, 10
    Incline dumbbell press: 4 sets of 8 – 10 reps
    40x10, 45x10, 50x8, 8
    Incline dumbbell flyes: 4 sets of 12 reps
    15x12, 20x10, 15x12, 12
    Cable crossovers: 3 sets of 15 reps
    15x12, 20x15, 25x15, 15
    Decline hammer strength machine (or basic decline press): 3 sets of 12 reps
    -
    Pec deck: 3 sets of 15 reps
    50x15, 60x15, 15
    Push ups: 3 sets of 15 – 20 reps
    -

  9. #5739
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    9/21/16

    Day 2 – Shoulders

    Barbell press: 4 sets of 8 – 10 reps
    Bar x15, 65x10, 85x10, 105x8, 85x10
    Dumbbell lateral raises: 4 sets of 12 – 15 reps
    15s x12, 12, 12, 12
    Seated dumbbell shoulder press: 4 sets of 10 – 12 reps
    15s x15, 20s x12, 25s x12, 30s x12
    Plate front raises: 4 sets of 8 – 10 reps
    35x10, 10, 10, 10

  10. #5740
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    9/23/16

    Day 3 – Legs

    Leg press 2p x15, 15, 3p x12, 4p x10

  11. #5741
    OLYMPIAN The Solution's Avatar
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    Now that is one hell of a workout
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #5742
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    9/26/16

    Machine bench 70x10, 90x10, 110x10, 130x10
    DB incline bench 40s x10, 45s x10, 50s x10, 55s x10
    Triceps push downs 40x12, 50x10, 60x10
    Seated Lifefitness triceps press 90x10, 110x10, 130x10

  13. #5743
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by The Solution View Post
    Now that is one hell of a workout
    This recent one wasn't much to write home about either.

    I'm switching to Push/Pull/Legs, but didn't give myself enough time.

  14. #5744
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    9/27/16

    30 minutes treadmill, 3.0 speed and incline.

  15. #5745
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    9/29/16

    Squat 135x8, 155x8, 175x8, 185x5
    Leg curls 50x15, 70x15, 80x12, 90x12
    Leg extension 70x12, 90x12, 100x10, 10

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