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Thread: Show Me How

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    Default Show Me How

    100_0194.jpgSo here's the log I'm starting, any advice will be helpful and appreciated. Better pics next time
    2/20
    Powertech Bench Press: 1pl per sidex20,2pl + quarters x15, 2pls x12, 2pl + 25 x10, 3pls x10x2
    Powertech Incline Bench: 1pl x15, 2pls x12, 3pls x10,8
    Powertech decline bench: 1pl x12, 2pls x10, 3pls x8x2

    Dips: 12,8,8,7
    EZ Curls: 40x20,65x12,75x10,6
    Alt DB Curls: 25x12,30x8x2

    Evening cardio: concept rower 2000m
    100_0195 (2).jpg

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    Moderator GirlyMuscle's Avatar
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    Show you how? What did you want advice about? What are your goals?
    You guys with the huge sponsor ads in your signatures make reading the forums annoying.

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    squat, bench, deadlift...and military press...a few days of cardio and eat....make sure plenty of sleep and water too

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    girlymuscle: trying to make a transition from powerlifting/strongman to bodybuilding. Looking for training and nutrition tips along the way.
    LSMUSC181: that's how I trained powerlifting wise.

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    2/21
    Leg Ex: 40x25,60x15,80x15,100x12
    Leg Press: 1pl per side x20,2pls x15,3pls x15 stopped here for it was bothering a hamstring issue I have right now
    Hacks: 1pl x20,2pls x 15,3pls x12,12,10
    Seated leg curls: 12x4
    Lying leg curls: 100x15,12,12,10
    Standing calfs: 15,12,12 cardio: 1000m of rower in evening
    Here's a list of my supplements:
    carlson fish oil: 2 tablespoons a day
    Zinc: 75mg twice a day
    Vit D: 5000iu
    HCL pepsin: 500mg
    magnesium: 2000mgs
    Last edited by CZERWIEC; 02-21-2012 at 11:16 PM.

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    What's your diet like?
    You guys with the huge sponsor ads in your signatures make reading the forums annoying.

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    Forgot to include on supplements: 20 uni-liver tablets during training. Basic carb loading diet that I'll breakdown on my next post

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    RX MEMBER The Thinker's Avatar
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    You'll either have to do a lot of research on the boards on diet or get a coach. Diet will be the single biggest variable that will change your physique. I suggest getting a diet coach. This person can give you a base diet and then make adjustments based on how your body responds. Oh, and you'll probably have to do cardio too.

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    2/22
    Side Laterals: 25x12x4
    Machine Press: 90x15,140x12,180x10x2
    Cable Front Raises: 30x15,40x15,12
    Cable upright Rows: 50x25,70x20,90x12
    Pushdowns: 50x25,55x15,60x15,65x12
    EZ Extensions/press: 75x15/15, 95x10/10 Evening cardio: 500m rowing sprints
    My diet is a carb cycle: mon:no carbs, Tues: low Carbs: Wed:no thurs:low Fri:no Sat: high Sun:low
    I'm going to try dieting on my own until I think I would be able to do a show. Then I use to train with Shelby Starnes so if I get to that point would look him up
    Last edited by CZERWIEC; 02-22-2012 at 11:42 PM.

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    Moderator GirlyMuscle's Avatar
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    No carbs and low carbs are cycling? No high/carb up days? If I were you I'd get with Shelby now and figure out a basic diet. He certainly knows his stuff.
    You guys with the huge sponsor ads in your signatures make reading the forums annoying.

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    RX MEMBER masterschamp's Avatar
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    I agree with GirlyMuscle and Drive On......get a knowledgeable coach...Shelby is a great choice....and you are definitely going to have to manipulate your diet and stat incorporating cardio on a regular basis.. Drive On was right on the money....the diet is the dealbreaker.

    Keith

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    My high carb day is Saturday that's high+, cardio is every evening. I do the concept rowing machine either long distances or multi sprints.

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    V Bar Pulldowns: 50x20,55x12,60x10,65x10,70x8
    Wide grip Pulldowns: 100x15,130x15,150x10x2
    Seated Row: 100x15,130x12,150x10x2
    DB Rows: 75x15,15,12
    Stiff arm pulldowns: 20x15
    Alt DB Curls supersett with hammer curls: 25x15/12,12/12,12/12
    nite cardio: 5000m row

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    Overhead log press: 90x10,110x8,135x5,155x3x2
    superset: pushdowns/cable extensions: 55x20/8.50x15/8,45x15/8.40x15/8,40x15/8
    superset: sidelaterals/front lats: 20x20/10,15x15/12x3
    had to be short today
    nite cardio: 2000m row

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    Another time shorten workout, Wednesday though will be kickin the legs
    15"rackpulls: 225x6,315x3,390x3,370x6,330x8,315x10
    Machine decline benchpress: 90x20.180x15,230x15,270x8x2
    Machine bench: 90x12,200x10,230x8
    Nite cardio: 1000m row

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    Leg press: 90x15,185x12,290x12,320x10,370x6
    Machine Squats: 250x12,330x12,350x12
    1 leg extensions: 40x20,60x15x3
    leg extensions: 90x10,100x10
    Nite cardio: 500m sprints rower

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    FunDay Training:
    Overhead Log Press; 90x5x2,110x3,130x3,140x1,150x1,160x1
    Farmers Walk: 160x90',180x90'x2200x90',250
    SandBag Carry: 150lb x 180'x2

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    Quote Originally Posted by CZERWIEC View Post
    FunDay Training:
    Overhead Log Press; 90x5x2,110x3,130x3,140x1,150x1,160x1
    Farmers Walk: 160x90',180x90'x2200x90',250
    SandBag Carry: 150lb x 180'x2
    What are you using to do farmers walk? I have clients do this on trap days and it always fun

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    We have farmers handles, though my friend made his own from piping from homedepot. Couple months ago we did 10 sets at 180 feet at a lite weight I believe 160lbs. He'd go then I go an my traps were never so sore the next day. Plus a good change of pace, fun day. That sandbag carry is no joke either really feel it in hams and glutes as well as upper body since it was bearhug style
    Last edited by CZERWIEC; 03-02-2012 at 02:08 PM.

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    Quote Originally Posted by CZERWIEC View Post
    We have farmers handles, though my friend made his own from piping from homedepot. Couple months ago we did 10 sets at 180 feet at a lite weight I believe 160lbs. He'd go then I go an my traps were never so sore the next day. Plus a good change of pace, fun day. That sandbag carry is no joke either really feel it in hams and glutes as well as upper body since it was bearhug style
    Snap a pic next time if you can remember of the piping contraption

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    SAT Work
    Side laterals: 25x15x2,30x10,8
    Machine overhead press: 90x15,140x12,180x10x2,90x25
    Upright rows: 50x15,70x12,12,10
    Front Delt raises: 25x12,12,10
    Pushdowns: 50x20,55x15,60x12,65x10

  22. #22

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    Good stuff! Keep bringing it!

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    Thanks!
    Monday:
    V Bar Pulldowns: 55x20,60x15,65x10,70x8,75x5
    Seated Row: 100x25,150x15,155x10,160x8
    1 Arm Seated row: 50x12,60x10,70x10,80x7
    Superset: ez curl/standing cable rows: 70x12,40x12/ 70x12,40x8/70x12,40x6

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    15" Rackpulls: 225x6,315x3,405x3,385x6,345x8,330x10
    DB Sidelaterals: 15x25,20x20,20x15x2,20x12
    Machine shouldpress: 100x20x2,100x15x2,100x12
    Upright rows: 70x15x3
    Pushdowns: 55x20

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    Machine Bench: 90x25,140x15,180x12,230x10,270x8
    Machine Decline Bench: 90x15,180x12,230x10,270x8
    Incline Flys: 45x20,15,12,12
    DB Pullovers: 55x15x4
    1 arm preacher curl: 50x8,40x10,35x12

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    Yoke walk: 280x90',370x90',460x90',510x90'
    Log lockouts: 140x1,190x1,160x1,170x1,180x1,195x1,200x1
    Farmers walk: 180x90x4trips
    SandBag Carry: pick up from bench 200lb x50',200x100',200x50'

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    Workouts looking good, consistency pays off!

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    I hope so... then I have a bad day like Saturday
    Shorten workout: leg extesions: 70x25,100x15,110x12,120x10x2
    Vertical leg press: 90x25,180x15,270x12,320x12,370x10

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    No bad days! Just different experiences! Learn and grow baby!

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    Good thought heavy.
    DB Laterals: 20x15,25x12x3
    Machine overhead press: 70x20,100x15,130x12x3
    DB Front laterals: 25x12x3
    Cable uprights: 100x12x3
    DB Shrugs: 80x20x3
    Pushdowns: 55x25,60x20

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    ARMS (biceps)
    wall curls: 20x10,35x10,55x20x3
    lying cable curls: 30x20,35x20x2
    db spider curls: 15x20x3

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    Quote Originally Posted by CZERWIEC View Post
    ARMS (biceps)
    wall curls: 20x10,35x10,55x20x3
    lying cable curls: 30x20,35x20x2
    db spider curls: 15x20x3

    I love spider curls! Great job keep up the hard work!

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    Thanks for the encouragement
    machine incline bench: 90x10,140x20,180x20,230x12
    mchine bench: 220x20,230x12
    close grip bench: 75x20,100x15
    reverse grip one arm pushdowns: 10x20,15x20x2

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    machine upright rows: 45x10,95x10,140x10,155x10,185x10
    Seated DB Power Cleans: 25x20,30x20x2
    BB Lateral raise on incline bench: 20x20,30x20,45x20

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    RX MEMBER mrky03's Avatar
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    Staying consistent I see, that's what it takes in abundance! Lol

  36. #36

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    Good stuff! Makes me want to turn around to go train more! Keep it up!

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    Computers been down will pick of as of 3/21
    Bench: 135x8,185x5,225x3,235x1x3sets
    DB Bench: 30x10,50x10,60x10,80x8,60x20
    Tricep overhead cable ex: 45x20x2
    skulls: 75x20x2
    21's: 1 set 55lb
    cardio: rowing sprints 1000m

  38. #38
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    Log press: 90x5,110x5,130x3,140x1x3sets
    Machine overheadpress: 100x15,130x12,160x10,200x8x2
    DB Laterals: 25x15,15,12,12,
    machine upright rows: 70x12,90x10x3
    Front cable raises: 50x12

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    Bench Press: 95x8,135x5,185x3,235x1x4setss
    machine incline bench: 135x20,185x15,225x12,275x10x2
    pushdowns: 50x25,60x20,70x15,80x12,90x10
    alt db curls: 25x15,35x12,45x8

  40. #40
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    Quote Originally Posted by CZERWIEC View Post
    Bench Press: 95x8,135x5,185x3,235x1x4setss
    machine incline bench: 135x20,185x15,225x12,275x10x2
    pushdowns: 50x25,60x20,70x15,80x12,90x10
    alt db curls: 25x15,35x12,45x8
    Looks tight. Any competiton plans??

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