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  1. #31

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    I gotta think this is one good way to go to get shredded..

  2. #32
    GYM RAT mastersfreak63's Avatar
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    Quote Originally Posted by mrky03 View Post
    Seated laterals
    20x10,10,10,10+xreps

    One arm incline lateral
    15x10,10,10,9+xreps

    Seated presses ss/bent over laterals
    50x12/40x12
    50x12/40x12
    50x11+xreps/40x12

    Dumbbell shrugs
    130x12,12,12,12

    Lying extensions
    75x12,12,12,12

    Rope extensions
    42x10,10,10,10+xreps

    Press downs
    65x10,10,10,10+xreps

    Barbell curls
    75x10,10,10,10

    Incline dumbbell curl
    25x10,10,10,10

    Flex curl machine
    60x10,10,10,10+xreps

    Forearm rockers
    40x12,12,12,12

    Cable crunch
    105x15,15,15,15

    I know, baby weights! Lol 30 sec between sets 40 sec TUT. Feeling great looking more muscular Bdwt 206 this morning before breakfast.
    would never refer to any of this as baby weight, but a VERY effective training session. I never focus on weight but only the quality of the rep.
    STRONG looking work my friend...

  3. #33
    OLYMPIAN masterschamp's Avatar
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    Like the volume, Joel....I always believed that volume and intensity were not mutually exclusive.

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

  4. #34
    RX MEMBER mrky03's Avatar
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    Thanks guys, I am liking the change. My CNS isn't beat down like before. I select a weight that I could get 15 reps with but stop at 10, take 30 sec rest do 10 more etc until I get to the 4'th set I'm firing on all cylinders. It's a derivative of the 10x10 workout.

  5. #35
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    Seated laterals
    20x10,10,10,10+xreps

    One arm incline lateral
    15x10,10,10,9+xreps

    Seated presses ss/bent over laterals
    50x12/40x12
    50x12/40x12
    50x11+xreps/40x12

    Dumbbell shrugs
    130x12,12,12,12

    Lying extensions
    75x12,12,12,12

    Rope extensions
    42x10,10,10,10+xreps

    Press downs
    65x10,10,10,10+xreps

    Barbell curls
    75x10,10,10,10

    Incline dumbbell curl
    25x10,10,10,10

    Flex curl machine
    60x10,10,10,10+xreps

    Forearm rockers
    40x12,12,12,12

    Cable crunch
    105x15,15,15,15

    I know, baby weights! Lol 30 sec between sets 40 sec TUT. Feeling great looking more muscular Bdwt 206 this morning before breakfast.

    Love the intensity and the TUT works wonders! Great Job!

  6. #36

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    What's a forearm rocker?

  7. #37
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by HeavyDutyGuy View Post
    What's a forearm rocker?
    Hold a dumbbell in each hand at your sides then extend them outward and inward to work both the extensors and flexors. I go for 12 reps and 40 sec TUT. On the last set my forearms are screaming and I just stand there gripping the dumbbell handles until I drop them!

  8. #38
    GYM RAT mastersfreak63's Avatar
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    Has TUT always been a practice you've used???

  9. #39
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by mastersfreak63 View Post
    Has TUT always been a practice you've used???
    No it has not been, typically I've followed heavier workouts in the 4-6 rep range. So hopefully this will result in some improvement. My joints are already thanking me!

  10. #40
    RX MEMBER mrky03's Avatar
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    Blew up to 214 lbs over the weekend, loads of carbs! No way to calculate how many! I should harden back up in a few days though.

    Leg extensions
    170x10,10,10,10+xreps

    Leg press
    760x12,12,12,15

    Hacks
    3plates/side x10,10,10,10

    Sissy squat
    2lb plate x 12,12,12,10+xreps

    Flat back hypers
    55lb barbell behind neck x10,10,10,10

    Leg curls
    60x10,10,10>45x9neg accentuated (6sec negs)

    Standing calf
    195x11,12,12,10+xreps

    Seated
    3plates x12,12,10+xreps

    Calf press
    170x12,12,10+xreps

    My legs are still trembling after that one. Finished in 50min.
    The flat back hypers are really activating my hamstrings.

  11. #41

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    Nice! Hope you don't have stairs!

  12. #42
    GYM RAT mastersfreak63's Avatar
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    Quote Originally Posted by mrky03 View Post
    Blew up to 214 lbs over the weekend, loads of carbs! No way to calculate how many! I should harden back up in a few days though.

    Leg extensions
    170x10,10,10,10+xreps

    Leg press
    760x12,12,12,15

    Hacks
    3plates/side x10,10,10,10

    Sissy squat
    2lb plate x 12,12,12,10+xreps

    Flat back hypers
    55lb barbell behind neck x10,10,10,10

    Leg curls
    60x10,10,10>45x9neg accentuated (6sec negs)

    Standing calf
    195x11,12,12,10+xreps

    Seated
    3plates x12,12,10+xreps

    Calf press
    170x12,12,10+xreps

    My legs are still trembling after that one. Finished in 50min.
    The flat back hypers are really activating my hamstrings.
    Wicked leg day. I love walking (wabbling) out of the gym with shakey legs.

  13. #43
    RX MEMBER mrky03's Avatar
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    Flat dumbbell press
    80x10,10,10,9

    Incline dumbbell press
    65x10,10,10>55x8 (6sec negs)

    Low incline fly
    40x10,10,10,11+xreps

    Cable cross over
    30x12,12,12,12+xreps

    Parallel grip pull down
    180x10,10,10,8

    Dumbbell pullover
    75x10,10,10,10

    Seated cable row (v grip)
    160x10,10,10,10

    Wide grip cable row
    160x10>140x10,10,10

    Half dead lift (Dorian style)
    275x10,10,9
    PUMPED!

  14. #44
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    Flat dumbbell press
    80x10,10,10,9

    Incline dumbbell press
    65x10,10,10>55x8 (6sec negs)

    Low incline fly
    40x10,10,10,11+xreps

    Cable cross over
    30x12,12,12,12+xreps

    Parallel grip pull down
    180x10,10,10,8

    Dumbbell pullover
    75x10,10,10,10

    Seated cable row (v grip)
    160x10,10,10,10

    Wide grip cable row
    160x10>140x10,10,10

    Half dead lift (Dorian style)
    275x10,10,9
    PUMPED!

    Half Dead, is that like a row/Dead combo?

  15. #45
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    Half Dead, is that like a row/Dead combo?
    To just below the knees, was going to do rack deads but they were both in use! This is a good exercise though.

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