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  1. #16
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    Very crowded in the gym so I couldn't get to the squat rack. Oh well, I only do them because I'm supposed to.

    Leg Press (3x8-12): 230x12, 250x12, 270x8
    Romanian DL: 95x12, 105x8x2
    Leg Extension: 55x12, 60x12, 65x12
    Seated Leg Curl: 40x12, 50x8x2
    Standing Calf Raise: 75x10, 75x9, 75x8

    I woke up yesterday morning with a 102-degree fever and today I'm back to normal. Don't know how in the hell that happens, but if my temp's still good then I'm back in the gym.

  2. #17
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    I still feel that there's something deep in my chest that needs to come out, so I figure the best way to get my breathing going is by going hard on deadlifts (well, hard for me. You stronger, more jacked guys probably laugh at my weights! ). It felt good to get back in the gym after a few days.

    Back:
    WG Pull-ups weight-assisted (3x8-12): 80x12x2, 80x8
    BB DL: 135x12, 155x8x2
    BO BB Row: 100x12, 105x10, 105x8
    WG PLD: 120x12, 135x6x2

    Biceps:
    EZ-curl Bar: 45x12, 50x8x2
    Alt. DB Curl: 12.5x12, 15x10, 15x12
    Hammer Curl: 15x12, 17.5x10, 17.5x8

  3. #18
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    Went to 24 Hour Fitness over in Tempe for shoulders and abs because my gym closed at 9 (should take "24 Hour" out of the name if you're not open 24 hours, but whatever). Intensity was through the roof for this workout, and the lights they had made me look better than I actually am so that was a motivator. I saw my future!

    Shoulders:
    Standing Military Press (3x8-12): 65x12, 70x9, 70x8
    Standing BB OH Raise: 30x9, 30x8x2
    Lateral Raise: 15x10, 15x8x2
    Upright Row: 60x12, 65x8x2
    Seated BO Rear Delt Raise: 12.5x12, 15x8, 15x10
    DB Shrug: 45x12, 50x12, 55x8

    Abs:
    Cable Crunch (2x15-20): 70x20, 80x20
    V-Up Exchange w/Ball: 10x2
    Scissors: 20x2
    Running Plank: 20x2
    Russian Twist: 8x20, 8x15
    Alt. Toe Touch: 15x2 (started with a different leg each time)
    Hanging Leg Raise (1xfail): 8

  4. #19
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    3-week progress report:

    I've been doing a lot of reading on how to properly train the chest. I've always had a problem with really isolating my chest; my shoulders and triceps get most of the load. I've learned about scapular retraction, so I'm going to go back to flat barbell bench for a while and really train this. I may even try neck presses, but I'd feel more comfortable training a familiar movement while trying to get this whole scapular retraction thing down. I'm also going to back off on front delt work on my shoulder days, probably by removing the presses. Everything else is coming along okay. My weakness is diet, of course, and I'm working on that. I'm trying to get in more protein by eating more lean meat, and the reason is simple: I love eating meat (keep the gay jokes civil, guys. ). I feel lethargic as hell when I try to eat more carbs than protein, so I think my body responds better to a higher protein, lower carb diet. What the exact distribution of macros is, I can't say at the moment because I'm still figuring it out. Gotta' love the process, though.
    Last edited by Kristopher S; 06-24-2012 at 03:37 PM.

  5. #20
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    What a difference! I applied the whole scapular retraction thing and it made a HUGE difference in feeling the weight in my pectoral muscles! I also flexed my pecs for 30 seconds after each set (until the Standing Cable Fly's) and got a great pump. I changed my routine around a bit to keep it interesting. I changed two chest exercises - flat bench replaced the incline, and I'm performing my cable flies from high to low instead of straight out to the side. Another change I made in terms of performance was to the Incline DB Fly. I stay in the bottom (stretched) position for a two-count.

    Chest:
    BB Bench (3x8-12): 115x12, 125x8, 125x5, rest 10 seconds, 2 more, rest 10 seconds, 1 more to make 8 total (flexing really took my strength away, but I don't care about how much weight I lift)
    Incline DB Fly: 30x10, 30x8x2
    Standing Cable Fly (to the side): 25x12
    Standing Cable Fly (high-to-low): 20x10, 20x8

    Triceps:
    Lying Tri. Ext: 55x10, 55x8x2
    Pushdown: 90x12, 100x8x2
    Dips: 12, 10, 8

  6. #21
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    Legs:
    Leg Press (3x8-12): 270x8x3
    Romanian DL: 115x8x3
    Leg Ext.: 70x12, 75x10x2
    Seated Leg Curl: 50x12, 60x8, 60x6
    Standing Calf Raise: 75x12, 90x8x2

  7. #22
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    Had a weak day today.

    Back:
    WG PLU weight-assist (3x8-12): 80x12, 80x10, 80x8
    BO BB Row: 105x12, 115x8x2
    WG PLD: 135x8x2, 120x8 (ROM was compromised on the 2nd set so I went down in weight)

    Biceps:
    EZ-bar Curl: 50x12, 55x8, 55x6
    Alt. DB. Curl: 17.5x12, 20x8x2
    Hammer Curl: 17.5x12, 20x8x2

  8. #23
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    Went in for shoulders, did all three sets of my first exercise and said "to hell with this, I feel like working chest", so I improvised a chest workout today. I really focused on retracting my scapulae and pushing my chest out to make sure I was hitting my chest. It brought my weights down but I felt it more in my chest, and feeling my muscles work (and getting the pump, of course) is all I care about in the gym. I'm starting 10 sets of 10 after two days off so I wanted to be sure I had my form down.

    For abs, I'm keeping all weights and sets where they are until my reps come up in some weaker exercises.

    Chest:
    Incline BB Bench: 95x8, 105x6, 105x8
    BB Bench: 105x8, 105x6x2
    *tried Decline BB Bench for a set and hated them*
    Incline DB Bench: 30x8, 35x8, 40x8
    Seated BO Rear Delt Raise (3x8-12): 15x12, 17.5x8x2 (to try and negate all the pressing I just did)
    Incline DB Fly: 20x0, 25x10, 30x8

    Abs:
    Cable Crunch (2x15-20): 90x20x2
    V-Up Exchange w/Ball: 12x2
    Scissors: 20x2
    Running Plank: 20x2
    Alt. Toe Touch: 20x2
    Hanging Leg Raise (1xfail): 10

  9. #24
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    Started 10 sets of 10 yesterday. It feels good to be doing something different. On compound movements my tempo is 4020, and on isolation movements it's 3020. The only exceptions will be on shoulder day.

    Chest and Back:
    BB Bench (75): 10x6, 5, 8x2, 10
    WG Lat PLD (90): 10x5, 6, 8x4
    Inc. DB Fly (3x10-12): 20x10x3
    Seated Cable Row: 105x12, 105x10x2

  10. #25
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    Got up at 5 am today to get this one in before work. Today was legs and abs, and I'll admit that I was dreading this. I felt such a burn on chest and back that I worried I may puke doing this kind of work on legs. However, I apparently have more endurance strength in my legs as my weights that I was supposed to start with weren't enough, but not by much. I'm going up five pounds for next week, so maybe I'll puke then.

    Legs:
    Leg Press (140): 10x10
    Lying Leg Curl (30): 10x10
    Standing Calf Raise (3x10-12): 75x10x3

    Abs:
    Cable Crunch (2x15-20): 90x20x2
    V-Up Exchange w/Ball: 12x2
    Scissors: 20x2
    Running Plank: 20x2
    Alt. Toe Touch: 20x2
    Hanging Leg Raise (1xfail): 11

  11. #26
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    Yesterday was arms 10 sets of 10 and shoulders. I totally underestimated myself on the pushdowns and hardly got a workout in at all for triceps. I'd be more mad about it if my triceps didn't overpower my biceps. Biceps were better even though I did all 10 sets. I got a new job that's going to require some 11 hour days so I'm going to have to cut my planned cycle of 10 sets of 10 short and find something that will get me in and out of the gym in a brief period of time. I'm going to try Kane Sumabat's SuperHero Interval Training (abbreviate the capital letters for the joke) today for chest and see how that goes.

    Arms:
    Pressdowns (60 and 70): 60x10x5, 70x10x5
    EZ-bar Curl (40): 10x10

    Shoulders
    Seated BO Rear Delt Raise (3x10-12): 12.5x12, 12.5x10x2
    Seated Lateral Raise: 10x12x3

  12. #27
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    Well I'm a fan of SH!T training for sure. I really enjoyed doing many different rep ranges in one workout, plus I was done in a little over 15 minutes. I think it would've been more intense had I not again under-estimated my strength on the later exercises (I figured I'd be toast), but I guess it's better to be conservative when you're trying something new.

    BB Bench (5x5): 135x5x4, 135x3+1+1
    Incline DB Bench (4x6): 35x6, 40x6x3
    Weighted Dips (3x8): 10x8x3
    Incline DB Fly (2x12): 15x12, 25x12
    DB Push-Ups (1x25): 15, 5, 5

  13. #28
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    Did SH!T for legs last night and finished up with some unplanned ab work (the fiancé wasn't done on the Stairmaster yet). Have to move up in weights used because I again under-estimated my strength. It's hard for me to know whether or not I'm going to be spent. Also, I tried doing this on my calves by doing one machine (Calf Raises on the Leg Press) for all 15 sets, but I feel my calves don't get any stimulation with heavy weight so I'm going to throw in a few sets of high rep work during the week to make sure they are sufficiently stimulated. Abs were my usual program, although the workout felt more difficult than normal. I rested one minute between sets for legs and abs, and 40 seconds between calf sets.

    Legs:
    Zercher Squat (5x5): 95x5x5
    Leg Press (4x6): 270x4x6
    Backward DB Lunge (3x8): 10x3x8
    Lying Leg Curl (2x12): 40x2x12
    Body Squat (1x25): 25

    Calves (Calf Raises on Leg Press Machine was done for all sets):
    270x5x5
    230x4x6
    90x3x8
    70x2x12
    45x16, 45x9

    Abs:
    Cable Crunch (2x15-20): 90x25 (whoops), 90x20
    V-Up Exchange w/Ball: 12x2
    Scissors: 20x2
    Running Plank: 20x2
    Alt. Toe Touch: 20x2
    Hanging Leg Raise (1xfail): 8

  14. #29
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    Feeling like an old man today.

    Horizontal and Vertical Pull SH!T:

    Weighted Wide-Grip PLU's (5x5): 10x4x5, 10x1x3+2
    One-arm DB Row (4x6): 40x1x6, 45x3x6
    WG Neutral PLU's (3x8): 1x8, 1x5+2+1, 1x4+2+1+1
    Straight-arm PLD's (2x12): 50x1x12, 70x1x12
    Narrow-grip Neutral PLU's (1x25): 7, 3, 4, 4, 3, 4

  15. #30
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    Yesterday's chest workout:

    BB Bench (5x5): 135x5x5
    Low Incline DB Bench (4x6): 45x4x6
    Weighted Dips (3x8): 15x3x8
    Low Incline DB Fly (2x12): 25x2x12
    DB Push-Ups (1x25): 13, 5, 3, 4

    Rest was 40 seconds between sets, unknown between exercises as typical of these SH!T workouts. Glad to see that I'm moving up in weight even though I'm still lifting heavy (for me, anyway) and using short rest periods.

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