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  1. #31
    FREAK Suzy Brown's Avatar
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    I get my knees right up to my chest, and my butt & back pull away from the seat a bit... so I press on my knees as I straighten them, just to stabilize. I don't even see the point of not getting that burn at the top of the ass....

  2. #32
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    Quote Originally Posted by Suave Swan Jackson View Post
    I get my knees right up to my chest, and my butt & back pull away from the seat a bit... so I press on my knees as I straighten them, just to stabilize. I don't even see the point of not getting that burn at the top of the ass....
    to me that's perfect.

  3. #33
    FREAK Suzy Brown's Avatar
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    Quote Originally Posted by Dr Pangloss View Post
    to me you're perfect.
    Well its about time someone figured that out!!

  4. #34
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    I'm shot today. I'm gimping around like an old man. Sore chest back and even a bit in the shoulders. Did 1 hour of cardio on the treadmill. i'm putting off shoulders and triceps till tommorow, then it will be shortened since its out of phase.

  5. #35
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    went to the doc this morning. i likely have the flu. Took Tamiflu about 10 min ago.

    Rest for now.

  6. #36
    FREAK Suzy Brown's Avatar
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    Damned swine! ~shakes fist

    Feel better!

  7. #37
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    Quote Originally Posted by Suave Swan Jackson View Post
    Damned swine! ~shakes fist

    Feel better!

    thanks!

  8. #38
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    for the first time in a probably 6 months, i'm going to miss two days in a row.

  9. #39
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    thursday. I was still sick. My strength was down. My partner is no longer around. i found myself looking for doors out, and ended up not completing the workout.

    knee bend warm ups 4x12

    leg press warm ups

    6platesx15
    8 platesx15
    10 platesx10
    14 platesx7

    working sets: the following sucks. In part sickness, in part cowardice

    18platesx7
    18platesx10 (add spotter)
    14 platesx21

    end of workout.

  10. #40
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    shoulders and triceps about 1 minute rest between; no partner. no spot. Still sucking ass, but at least i finished.

    warm up front press

    working sets

    1x205x15 (down in weight)
    1x205x13, rest pause 2
    1x205x10, drop set to185x5

    lateral raises sitting down

    3x35 lb dbx15 reps

    rear delts (machine)

    1x250x15
    1x235x15
    1x220x15

    triceps

    3xlying barbell triceps extensionx105x12

    3xrope tricep push downs 105x12

    2x reverse grip triceps push downx75x10


    15 min cardio on treadmill.

  11. #41
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    I missed monday and tuesday of this week. stayed at home and slept. Wednesday i did 1/2 hr of cardio on the treadmill.

  12. #42
    FREAK musclegoddess65's Avatar
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    sucks being sick.. i work in a school district and they are all freaked out of the H1N1 virus (swine flu is bad word now I guess) - but hey if we have symptoms we are to stay home for 7 days..

    hhhmmmm 7 days no work plenty of time for the gym... wow I think I don't feel so good

    hope your feeling better..
    Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.

  13. #43
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    leg biceps and calves today. coming back from a week sick and about 3 months injury to a peroneus tendon. Calves are light, cause i'm just starting up again after last week off, and the previous week was the first training in 3 months on calves.

    10 min cardio treadmill warm up

    Leg bicep curls warm up 1x20repsx50 lbs

    working sets:
    1x130x15reps leg biceps curl
    1x130x11
    1x130x9
    1x130x8

    hamstring extensions: like back extensions, same apparatus, except you place the support on the apparatus at around your middle thighs instead of at hips. Then I consciously squeeze and pull myself up with hamstrings.

    4x12 hamstring extensions

    stiff legged deadlift: feet together, slide the bar right down to middle shin.

    warm up 1x135x12

    working:

    1x225x15
    1x225x13
    1x225x8

    calf raises (bodyweight)

    1x40, 1x32, 1x29, 1x25, 1x19 about 30 seconds in between.

  14. #44
    WIGGER Northman's Avatar
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    Quote Originally Posted by Dr Pangloss View Post
    unless otherwise indicated sets were done with 1 min plus partner set of rest between.

    Chest

    2xbench pressx15 warm up
    1x185x6 warm up
    1x225x6 warm up

    1xbench pressx315x8 (failure)
    1xbench pressx315x4 (failure)
    1xbendch pressx205x20 (help with last 3 reps)

    1xsmith incline pressx275x7 (help with last one)
    1xsmith incline pressx275x6 (help with last one)
    1xsmith incline pressx195x20 (help with last 3)

    each of the following to failure with just enough rest to switch the weight or exercise:

    1xWeighted dips with 45 lb platex8 reps then drop to no just body weight for 6 reps then drop to 1x13x50 lb cable flys.

    triceps

    barbell lying triceps extensions 1x15x105, drop to 1x7x85, drop to 1x8x65

    barbell lying triceps extensions 1x7x105, drop to 1x6x85, drop to 1x6x65

    tricep push downs with rope 1x85x8, 2x60x12
    Strong.
    I think I'm black.

  15. #45
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    back and biceps. today i had a lot to make up for, given the performance of last week. training alone today, 1-2 min between sets. This is a volume workout but sets are done to failure (not absolute).

    pull downs warm up 2x150x12

    wide grip pulldowns working sets:
    1x250x15
    1x275x8
    1x275x6, drop set to 250x4
    1x240x8, drop set to 190x6

    rack pulls: bar hits just below the kneecap, but about 6 inches higher than last time.

    1x225x7 warm up
    1x405x7
    1x405x7
    1x455x5
    1x495x4

    I still feel i could do more here, but given the volume and intensity i was happy with it.

    incline dumbell rows. these were kind of a blur i can only give narrow ballpark rep numbers

    2x60 lb dumbellsx7-8 incline db row
    2x60 lb dumbellsx5-6 incline db row

    pullover machine
    1xstack(250)x10
    1xstackx7
    1xstackx6
    1xstackx5 couldn't get the 6th one; tried very hard but no can do.

    1-arm dumbell concentration curls
    1x40 lb dumbellsx12 ea
    1x40 lb x10 ea
    1x40 lbx7-8 (l and r)
    1x40 lbx5 and 7 ea (l and r)

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