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  1. #16
    RX MEMBER Shadow's Avatar
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    Quote Originally Posted by freak View Post
    nice w/o bro. howcome no anterior delt isolation??
    It's coupled with back

  2. #17
    RX MEMBER freak's Avatar
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    Quote Originally Posted by Shadow View Post
    It's coupled with back
    aaaaaaaaaaah clever you are

  3. #18
    BARBARIAN BROTHER Diabetic Muscle's Avatar
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    I might have to try the close grip thing, I always feel it in my elbow with barbells.

  4. #19
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    Quote Originally Posted by Shadow View Post
    FRIDAY, 6/12: DELTS/TRIS

    Hammer behind neck press:
    85 per side - 4,1,1
    Machine laterals: 150 - 7, 1, 3...up 5 next rotation
    DB hammer grip front raise: 50 - 4, 3, 2
    Machine close grip press: 200 - 4, 3, 2
    Machine tri extension: 90 - lots...up 5 next rotation
    Seated DB extension: 95 - lots...up 5, maybe 10 next rotation

    AFTERTHOUGHTS:

    Hammer behind the next presses are a bitch to get up by yourself. On my last rest-pause I figured out a way to get it up that's pretty simple, so I don't have to fret.

    I don't feel normal close-grip bench presses, so what I do is take the cable attachment that looks like an EZ curl bar, go over to the regular machine press, and put that across the two supports, mimicking a regular close-grip press. THIS I feel.
    You might be a genius.

  5. #20
    RX MEMBER Shadow's Avatar
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    Quote Originally Posted by strikerrjones View Post
    You might be a genius.
    LOL. I can't take credit for it, I saw it somewhere, I just don't remember where...

  6. #21
    RX MEMBER Shadow's Avatar
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    Today was supposed to be legs. My body is telling me to stay home, though. Which is fine, they can handle the layoff.


    On a nutritional note, I've been fucking up HORRIBLY lately. I need to get my ass back on track.

  7. #22
    RX MEMBER Shadow's Avatar
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    TUESDAY, 6/16 - BACK/REAR DELTS

    Barbell row:
    245 - 6, 2, 1
    One-arm machine row: 200 (each side) - 4, 2, 1
    Hammer strength high row: 160 - 4, 3, 2
    Reverse grip hammer pulldown: 115 - 4, 4, 2...up 5
    Reverse pec: 160 - 4, 3, 5...up 10

    AFTERTHOUGHTS:

    -
    Weight seems to be staying about 200 pounds. Somewhere in the 202 - 204 range. FUCK YEAH!

    - There was this FINE blond chick in the gym today. Whoa. Juicy butt, nice boobies, athletic body, beautiful smile...too bad she was with some douchebag. At least...I think she was.

    - There was ANOTHER one at the goddamn front desk. Holy crap.

    - My back seems to really like this form of training. Awesome.

  8. #23
    RX MEMBER Shadow's Avatar
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    I think I MIGHT throw some pics up. Thing is, they make me look like I have more bf than I really do. Those of you who feel pictures tell the whole story...they don't! I think either Lee Labrada or Rich Gaspari said something about pictures lying, I just can't find the quote.

  9. #24
    RX MEMBER Shadow's Avatar
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    No training today.

  10. #25
    RX MEMBER Shadow's Avatar
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    THURSDAY, 6/18 - CHEST/BICEPS

    Smith machine flat bench:
    245 - 5, 1, 1
    Hammer Incline: 135 - 4, 1 (kinda), 1 (kinda)
    Machine flye: 160 - 5, 2, 1
    One arm machine preacher: 100 - 5, 1, 1, (two sets of negatives)
    Seated DB curl: 45 - 6, 2, 2...up 5
    Cable curl: 130 - 5, 2, 3...up 5

    AFTERTHOUGHTS:

    It's been a while since I've benched with a bar, so it's taking me a while to get used to the smith flats. Other than that, good workout.

  11. #26
    RX MEMBER freak's Avatar
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    Quote Originally Posted by Shadow View Post
    THURSDAY, 6/18 - CHEST/BICEPS

    Smith machine flat bench:
    245 - 5, 1, 1
    Hammer Incline: 135 - 4, 1 (kinda), 1 (kinda)
    Machine flye: 160 - 5, 2, 1
    One arm machine preacher: 100 - 5, 1, 1, (two sets of negatives)
    Seated DB curl: 45 - 6, 2, 2...up 5
    Cable curl: 130 - 5, 2, 3...up 5

    AFTERTHOUGHTS:

    It's been a while since I've benched with a bar, so it's taking me a while to get used to the smith flats. Other than that, good workout.
    nice w/o. hows the low volume work for you?

  12. #27
    RX MEMBER Shadow's Avatar
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    I feel/look thicker. This type of training takes a LOT out of me, and I didn't really expect that, though I've heard that's the case. I've never sweated as hard during a workout as I have using this method, or gotten such painful pumps.

  13. #28
    RX MEMBER Shadow's Avatar
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    I should add, the commas between rep numbers are a rest of a 15 count, and then I'm lifting again.

  14. #29
    RX MEMBER freak's Avatar
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    Quote Originally Posted by Shadow View Post
    I feel/look thicker. This type of training takes a LOT out of me, and I didn't really expect that, though I've heard that's the case. I've never sweated as hard during a workout as I have using this method, or gotten such painful pumps.
    yeah for smaller muscle groups i find it works pretty well.. i just need more volume. i train heavy but for reps. more of a ronnie coleman style i guess you could say.

  15. #30
    RX MEMBER Shadow's Avatar
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    Yeah, volume got me to where I am today, but then my body said "fuck this, i'm not growing anymore".

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