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  1. #31
    OLYMPIAN Jordan Coburn's Avatar
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    Quote Originally Posted by lksurf2 View Post
    Legs/Abs

    1) BB Squats 2 warmup 12-15 reps.
    -35lbs each side- 13reps. 45lbs- 9 rep, 47 lbs- 8 reps, 50 lbs- 8 reps

    2) Unilateral Leg Presses
    -25lb each side- 12 reps, 30lbs- 10 reps, 35lbs-10 reps, 40lbs- 9 reps

    3) Single Leg extensions/partial reps both legs
    -50lbs 12 reps/ 110lbs 20 reps, 70 lbs- 8 reps/ 110lbs- 14 reps, 70lbs-8 reps/ 110lbs 14 reps, 50lbs-10 reps, 130lbs- 9 reps.

    4) Lying Hamstring curls
    - 50lbs-15 reps, 70lbs-10 reps, 70lbs-10 reps, 70lbs-10 reps/drop set 30lbs-20 reps

    5) Seated Calve Raises
    90lbs- 20 reps, 115lbs-13 reps, 125lbs-9 reps, 125lbs-10 reps

    6) Hanging Leg Raises BW-20 reps/ Standing Oblique Crunches w 25lb plate-20 reps each side. 3 sets

    Felt like a really good leg day today. I know my #'s are not that high and I do feel a little embarrassed by them but I have to start somewhere. I tried to keep the weight and form as always under control and tried my best on every set. Just going to keep pushing hard and looking forward to the rest of the day.
    Strength comes with time! just keep trying to beat your book slowly and keep your form in check. Keep up the good work.

  2. #32
    OLYMPIAN Jordan Coburn's Avatar
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    Quote Originally Posted by Hoss06 View Post
    Embarrassed about how much you're lifting? Why? We ALL started somewhere. Besides, focusing on contracting those muscles more than lifting with your ego is much more important.
    This. If you need any proof look at my log for posts mentioning of "back pain" and "hey guys, know any good rotator cuff exersizes?" haha

  3. #33
    RX MEMBER aznaro8's Avatar
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    Everyone starts somewhere... I started with 10LB DB Bench and had so much body english to push out 10 reps! No one starts their career off getting under 4 plates on the squat rack. Keep pushing it and the weights and mass will come with time. Remember it's a marathon and not a sprint.

  4. #34
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Arms.

    1) Skull Crushers w/ EZ Bar 1 warmup bar only -12 reps
    added -2.5lbs each side 9 reps, 8 reps, 8 reps, 7 reps. (haha Im really weak on these as far as adding weight and even at these low reps it was still a struggle to keep good form)

    2) Single DB Extensions
    -10lbs-13 reps, 15 lbs- 8 reps, 15 lbs 8 reps, 15lbs-8 reps, drop set 10lbs-9 reps. (tried to be explosive on these then slow on the negatives which felt good, only made it a bitch on the last reps to get the weight up but felt good in the end)

    3) Rope Pushdowns
    -60lbs-9 reps, 70lbs-7 reps, 60lbs-9 reps, 60lbs-9 reps, 40 lbs- 13 reps(really pushed on the squeeze at the bottom and on the last few reps kept telling myself 'just one more' and felt good at the end)

    4) Single arm push downs(palms down)
    20lbs- 8 reps 4 sets. (really really had to push out the 8th rep on these and hold the squeeze)

    5) Ez Bar Preacher curls 1 warm up bar only- 15 reps
    -added 10 lbs each side- 11 reps, 12.5lbs- 6 reps, 10lbs-9 reps, 10lbs-9reps, drop set bar only- 12 reps( these felt great and had a super pump at the end of it)

    6) DB concentration curls
    20-lbs 15 reps, 25lbs 10 reps, 25lbs-12 reps, 25lbs-12 reps drop set 15lbs-10 reps. ( again put great focus on form and was able to really squeeze the bicep and get a good pump from them)

    Although I did not feel completely fatigued from this workout I did feel really good after, that kind of feeling where its like yeah that was a good workout but not one that leaves you feeling like you went overboard. I am feeling more comfortable in my workouts and trying everyday to focus more on what im doing/ keeping the intensity. Everyday has its challenges but I feel like im doing the best I can for now.

    Also getting excited because I have been talking with scooby and hopefully will start working with him soon once I can get all my money in order lol.

    Just staying motivated everyday by reading your logs and advice to keep pushing myself to have the best body I can have someday.

  5. #35
    Moderator Hoss06's Avatar
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    Quote Originally Posted by Cobe16 View Post
    This. If you need any proof look at my log for posts mentioning of "back pain" and "hey guys, know any good rotator cuff exersizes?" haha
    I started out struggling to do 2 plates total on the leg press for 20 reps...now I can do at least 12-14 for 20 reps. Max is. 20 plates for 10 (I think) if I recall correctly. Took me 1.5-2years to get where I am, but hey it's progress and now it shows.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  6. #36
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Shoulders today

    1) Seated Barbell Military Press. 2 warm up 12-15 reps
    -5lbs add each side, 10 reps, 7.5lbs-9 reps, 10lbs-7 reps, 8 reps, 7 reps drop set to 5lbs-5 reps. (I did more sets on these because I was not satisfied after the first three so I said fuck it and added in an extra which felt good)

    2. Seated DB lateral Raises
    -12.5lbs-15 reps (slow), 15 reps(slow), 16 reps(slow) drop set 10lbs-8 reps(quick), 12.5lbs 17 reps(slow) drop set 10lbs-9 reps(quick) on these I added the drop sets just to change my pace and really exhaust the muscle a bit more but kept the best form I could.

    3. Seated DB Press
    -25lbs-12 reps, 27.5lbs-10 reps, 30lbs-8 reps, 7 reps. (kept really good form on these and really forced myself to push up those last reps)

    4. Upright Rows w/ Ez Bar
    65lbs wide grip - 10 reps, Narrow grip- 9 reps, wide grip-10 reps, narrow grip- 9 reps. (Found it interesting I was able to squeeze out that extra rep wide than on the narrow, overall though felt good but going to try sticking to a narrow grip only next time

    5. HS Rear Delt Fly
    -10lbs each side-12 reps, 15-lbs- 7 reps, 12.5 lbs-12 reps, 12.5 lbs 10 reps/drop to 10lbs-5 reps

    6. HS Shrugs Standing
    -2PPS- 16 reps, 3pps-11 reps, 12 reps, 10 reps.

    Felt pretty good during the workout so overall I was very satisfied. Although Im still having a hard time adjusting to doing a lower intenisty which makes me question if Im working hard enough, only because Im actually resting between sets long enough to recover and go heavier. Its just a different feeling than what im use to normally, but I still feel like Im working hard, and just taking it one day at a time.

    I know I rant a lot about the same shit lol but its just whats on my mind.

    OK I do have a question though about a refeed. do you guys only do them during contest prep when cutting or do you also have them in the offseason. also when you do one I know you raise carbs but do you lower your other macros as well?

  7. #37
    Moderator Hoss06's Avatar
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    Off season as well for some. Depends how ur diet is laid out from what I've seen
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  8. #38
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Cardio/Abs

    35 min moderate intensity cardio

    1) Super Set Hanging Leg raises BW 20 reps/ Leg Tucks w/ 10lb DB between feet-20 reps. 3 sets

    2) Super Set Rope Cable Crunches 100lb,110,120lbs 25-30 reps/ Ab Wheel 15 reps. 3 sets

    Weight this morning was 164.3 so went up a little bit in weight, but really see no difference in body comp in fat or muscle. Def feeling good about my diet right now so I will just keep it at where its at for another week to see if my gains stay the same or stall. If next week im up another 2 lbs then Im going to maybe cut back a little bit because that is faster weight gain than what I had wanted. but we will see when we get there.

  9. #39
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Cardio only

    35min moderate intensity cardio this morning. nothing special but felt good. today was a pretty good day over all and just looking forward to tomorrow.

  10. #40
    RX MEMBER aznaro8's Avatar
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    How much cardio are you doing right now?

  11. #41
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    3-4 days a week. coming down from 7 days a week. I mainly do it on sat/sun. during the week I'll do it on alt days in the a.m. if I dont have work that morning. So far it does not seem to be stopping any progress and recovery is still good

  12. #42
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Legs/Abs
    1) Barbell Squats. 2 warm up. Bar only 20 reps, 15lbs each side. 15 reps
    -35lbs- 13 reps, 45lbs-11 reps, 50lbs-8 reps, 55lbs-7reps

    2) Leg Press
    -2pps-12 reps, 2pps plus 25lbs eachside-9 reps, 2pps plus 30lbs-10reps, 2pps plus 35lbs- 9 reps

    3) Walking DB Lunges
    15lbs-30 steps, 25lbs-30 steps, 25lbs-30 teps

    4) Standing HS Hamstring Curls
    15lbs-15reps, 25lbs-13 reps, 30lbs-12 reps, 35lbs-9 reps
    5) Standing Calve Raises
    -165lbs- 14 reps, 180- 12 reps, 180- 12 reps

    6) Super Set Abs. Hanging leg raises BW 20 reps/ Oblique Crunches w 35lb-20 per side. 3 Sets total.

    Felt really good today. Legs felt strong through the whole workout and pushed myself to go a bit heavier, esp on leg press I really pushed my legs on those last reps. Hamstring curls felt great too going slow on the negative and got a great burn.

    Overall another great workout and feeling a bit stronger. Just going to to keep on working hard to improve my physique everyday, and stay motivated by you guys and the hard work and awesome results you all are achieving everyday.

  13. #43
    Moderator Hoss06's Avatar
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    I know squats and the press (depending how high your feet are positioned work hammys too) but only one isolation exercise for hammys?
    Last edited by Hoss06; 06-18-2012 at 10:50 AM.
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  14. #44
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Just for today yeah. I wanted to focus more on squatting today and getting better at it. I was planning on doing more Hamstring work next week. Im not going to be stupid and only try to build my quads and have no hams lol, this morning though I was like fuck it I wanna squat and press it.

  15. #45
    OLYMPIAN Jordan Coburn's Avatar
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    Good looking leg day man!Keep pushing the poundages brother!

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