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07-27-2012, 07:25 AM #31A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
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07-27-2012, 08:10 AM #32
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07-27-2012, 08:11 AM #33
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07-27-2012, 09:22 AM #34
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07-27-2012, 10:43 AM #35
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07-27-2012, 03:28 PM #36
Have u done the DB dead stop rows?
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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07-27-2012, 04:35 PM #37
^^ Yup! i have a program off his website which was about 16 sets. I felt good and today is my cheat meal 3 more sets wont kill me. The pump was INSANE on those hyper extensions. My lower back sucks so i will be killing those.
Jason Agreed and added 25g of carbs even with the 4 pound gain on week 1. NO biggie time to hit it harder and put em to use.
Yes! Love them, first 4 weeks outlined i am sticking to what is above. in the next 4 weeks it will change as will volume.2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-27-2012, 05:36 PM #38
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07-27-2012, 06:04 PM #39
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07-27-2012, 07:08 PM #40
- Join Date
- Feb 2012
- Location
- San Diego
- Posts
- 3,362
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looking good bob, looking a bit more fuller, delts/arms look great! keep at it man. Those Deadstop rows are freaking sweet.
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07-27-2012, 08:32 PM #41
Thanks for checking in Phil! Keep grinding. Send me your arms will ya?
4 Pounds in a week? Don't know about slow there
But jason added 25g of carbs. he was pleased.
Thanks man! NO rows for me this week, maybe in 4 weeks when i change programs a bit and mess with volume.2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-27-2012, 09:50 PM #42
Bob, your smart enough to know you didn't put on 4 pounds of lean mass in a week... And I'm sure your not expecting adding 4 pounds a week or even close to that as a natty... I can gain 4 pounds after a refeed... Anyways, enjoy the rebound and take it nice and slow... That seems to work best for most guys that dont have god like genetics...
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07-28-2012, 06:19 AM #43
I by no means have god like genetics, btu then again after dieting for 6 months, and then a huge surplus on show day and a moderate surplus the day after, and then back on the reverse for the week, weight pretty much stabalized.
not to mention after my cheat day yesterday i did not even gain an ounce woke up the same weight LOL2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-28-2012, 06:53 AM #44
Arms + Chest:
Pull-Ups:
30 Reps over Various Sets/Grips
EZ Bar Curl:
25 x 15 (3 Sets) -- Warmup
40 x 10 (5 Sets) -- 10 Second Rest Between Sets
Hammer Curls:
35's x 10 (5 Sets) -- 10 Second Rest Between Sets)
Ez Bar Preacher Curls:
45 x 10 (2 Sets) * Slow Eccentric 3 Seconds *
Rope Pushdown:
100 x 12 (2 Sets) -- Warmup --
Rope Pushdown // SuperSet // Dips
100 x 15 (3 Sets) // Superset // BW + 45 x 10 (3 Sets)
SkullCrusher // SuperSet // Behind the Head Dumbbell Tricep Extension:
115 x 10 (2 Sets) // 70 x 10 (2 Sets)
Hammer Strength Chest Press:
2 Plates + 25/Side x 12 (3 Sets)
Post-Workout:
Vanilla Cookie Dough Carmel Chocolate Chip Brownie Blizzard
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-30-2012, 12:13 PM #45
Legs:
Pull-Ups:
30 Reps over 3 sets with various grips
Lying Hamstring Curl:
40 x 15
50 x 12
65 x 10
80 x 8
90 x 8 ---> 80 x 8 --> 65 x 8 -> 50 x 10
DB Stiff Leg Deadlifts: (go till you cannot get 8)
2 Warm-Ups
80's x 8
90's x 8
100's x 8
110's x 8
Leg Press: (3 Second on the eccentric)
2 Warm Ups
5 Plates/Side x 10 --> 4 Plates/Side x 10 --> 3 Plates/Side x 8 --> 2 Plates/Side x 10
Squat:
2 Warm Ups
225 x 10 (2 Sets) * Beltless*
135 x 20
Seated Calf Raise:
2 Plates x 12 (3 Sets)
Cable Crunches:
50 x 15 (3 Sets)
Post-Workout:
Junk Bowl:
Red Velvet Protein Pudding,
Delce De Leche Cheerios
Honey Nut Cheerios
Strawberries
Banana's
Apples
Pretzels
Crushed Rice Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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