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Time to light it up!

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  1. #16
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    Quote Originally Posted by Nlightened View Post
    Here is a log of what I did tonight.

    5 sets body weight dips to failure

    Single arm dumbbell tricep extension
    1st warmup 20 for 20
    2nd warm up 20 for 20
    1st working 35 for 15
    2nd working 45 for 12
    3rd working 45 for 12
    4th working 45for 10
    5th working 50 for 8

    V bar push downs
    2 warm up sets 5 working sets of 12
    42.5,57.5,65,72,72

    Tricep dip machine 5 sets of 160lbs short rests

    Reverse one arm cable extensions
    5 sets of 15 no rest alternating arms 15 lbs

    Dumbbell curl
    15 warm up for 20
    20 warm up for 20
    1st working 30for 15
    2nd working 35 for 10
    40 for 8
    45 for 6
    45 for 8

    Preacher curls single arm
    25 for 20
    30 for 15
    35 for 12
    40 for 8
    45 for 8
    35 for 10

    Hammer curl
    25 5 sets of 10 10 seconds rest


    Abs


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    Kill it! Destroying this show period.

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  2. #17
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    Rotator cuff warm up

    Machine chest press 3 x 8
    1st working 250lbs
    2nd working 290lbs
    3rd working 330lbs

    Incline bench smith
    1st set of 15 reps at 135
    2nd set of 13 reps at 185
    3rd set of 11 reps at 225
    4th set of 9 reps at 275
    5th set of 6 reps at 315

    5 min rest

    Incline bench smith or machine incline 5 sets of 5
    1st set 315
    2nd set 315
    3rd set 285
    4th set 285
    5th set 275

    Cable Crossovers
    3 sets of 20 at 20 lbs hard contractions and deep stretches


    Machine dips 3 sets of 12
    1st set 150
    2nd set 170
    3rd set 190

    Dumbbell Lateral raises 4 sets of 12
    1st 30 lb dumbbells
    2nd 40 lb dumbbells
    3rd 50 lb dumbbells
    4th 45 lb dumbbells

    Spider crawls 3 sets of 3

    Rear Delt raise 3 sets of 25
    1st 15’s
    2nd 25’s
    3rd 20’s


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  3. #18
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    I like the volume of your workouts and you have a great physique already subbed


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  4. #19
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    Tonight’s workout went like this....


    Smith machine rows dead stop style
    4x8 225,275, 295, 315
    then 3 drop sets first two 8 reps last one until failure with perfect form

    Super set with one arm cable rows 4x8
    55,70,85, 85

    Narrow grip chins 4x8-10

    Barbell shrug deadlift – Pull from the floor. Do 1 deadlift and then 3 shrugs. Repeat until you have done 6 deads (18 shrugs). Do 4 sets. 225lbs

    THEN…

    Set a timer for 5 minutes. Go up in weight and do 1 dead followed by one shrug. Do a rep, shrug, and count to 10 and then do it again. Do it until your timer goes off. We’ll call all this 5 sets. 5 total work sets. 315lbs

    This doesn’t sound like a lot of weight. But this about had me puking by then end.

    Hyperextension Just one set. 27reps

    Calves

    Standing calves raise warm up to your weight for a working 8 then do 3 drop sets each set of 8
    315 top weight
    Seated 4x10 full rom
    2 plates —-slow reps


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  5. #20
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    Dutch Pharma rep
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  6. #21
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    9 weeks out only going to get better!

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  7. #22
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    No holding back!


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  8. #23
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    Tonight’s training:


    Standing leg curls –
    4 sets of warm ups.
    4 perfect sets of 10 reps.* 4* total work sets.
    1st working 30lbs
    2nd working 50
    3rd working 60
    4th workin 70

    Stiff legged deadlift – On these used 25 lb plates. 3 total work sets.
    45 (just bar) x 10 – Warm up 95 x 10 – Warm up* 145 x 10 – Warm up
    195 x 10 – Start to get hard – Working set 245 x 10 – Working set (still have a few reps left in the tank) 265 x 10 – Working set (barely get 10)

    Leg press* –
    4 total work sets of 20 with dorsiflex on each rep
    1 plate on each side x 20 (warm up) 2 plates on each side x 20 (warm up) 3 plates on each side x 20 (warm up) 4 plates on each side x 20 (work set – burned) 4 plates on each side x 20 (work set – intense burning) 5 plates on each side x 20 (work set – on fire)
    5 plates on each side x 20 plus a 10 second isohold resistance (Pain)


    Hack squats -6 sets of 10. 30 second rest* breaks. These are brutal and I only used 2 plates on each side. On the 6th set do a 10 second isohold. 6* total work sets.4 plates

    Leg extension* –
    1 set of 12.
    2 sets of 15 full reps with toes pointed back* (foot dorsiflexed) followed by 5 forced reps and a 10 second iso hold
    1st working 125
    Next two sets 150

    Leg extension hip lift....(secret movement for quad detail)
    3 sets of 20. 30 lbs

    Single leg high extensions. 3 sets 50 lbs all sets then 20 sec quad stretch each leg



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  9. #24
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    Time to light it up!

    I fucking hate those iso holds. You are looking peeled already.

    Your back looks enormous. I’d like to see a shot of your back just standing normally.


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  10. #25
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    Today’s arm blood pump training


    bicep ez bar curls 4x15
    superset with dumbbell curls 4x20 fast firing
    superset with hammers 4x15

    3x 20 front double bicep cable curls

    triceps
    tricep push down 4x15
    superset with
    reverse grip tricep push down 4x20
    superset with
    4x15 close grip pushups

    6 sets of cable crunches


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  11. #26
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    Jesus, these are some serious high volume sessions..I love to see how you guys train that compete..looking forward to your show day results

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  12. #27
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    Arms
    30 seconds max rest
    Biceps were still a little sore from Friday’s workout but good enough to go....

    5 sets/ Standing barbell curls 12 reps

    Warm up
    50 for 20
    50 for 20
    Working sets
    1st working 70 for 12
    2nd working 80 for 12
    3rd working 90 for 12
    4th working 80 for 12
    5th working 70 for 12

    Super set with hammer curls
    Warm up 15for 20
    Warm up 15 for 20
    Working
    25 for 12
    25* for 12
    30 for 12
    30* for 12
    25 for 12

    5 sets of single arm dumbbell preacher curls alternating no rest
    2 sets of 12 at 30
    3 sets of 12 at 25

    Incline dumbbell curl
    20* for 12
    25 for 12
    30* for 12
    30* for 12
    25* for 12


    Overhead cable curl
    3 plate* for 12
    4 for 12
    5 for 12
    4 for 12
    3 for 12

    One arm dumbbell tricep extension
    Warm up 20 for 20
    Warm up 25 for 20
    Working
    30 for 12
    40 for 12
    45 for 12
    45 for 12
    45 for 12

    Close grip bench
    135 for 10
    185for 10
    225 for 10
    275 for 10
    275 for 10
    245 for 10

    Rope tricep push down
    42.5lbs for 12
    50lbs for 12
    57.5 for 12
    42.5 for 12
    35 for 12


    Machine dips
    5 sets of 15 at 170
    10 reps.... 10 second iso hold... 5 more reps

    6 sets of abs




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  13. #28
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    whats your rotator cuff warmup ? as i sit here with a jammed up supraspinatus... in shoulder ice pack right now... guess i'll be doin legs for awhile...



    Quote Originally Posted by Nlightened View Post
    Rotator cuff warm up

    Machine chest press 3 x 8
    1st working 250lbs
    2nd working 290lbs
    3rd working 330lbs

    Incline bench smith
    1st set of 15 reps at 135
    2nd set of 13 reps at 185
    3rd set of 11 reps at 225
    4th set of 9 reps at 275
    5th set of 6 reps at 315

    5 min rest

    Incline bench smith or machine incline 5 sets of 5
    1st set 315
    2nd set 315
    3rd set 285
    4th set 285
    5th set 275

    Cable Crossovers
    3 sets of 20 at 20 lbs hard contractions and deep stretches


    Machine dips 3 sets of 12
    1st set 150
    2nd set 170
    3rd set 190

    Dumbbell Lateral raises 4 sets of 12
    1st 30 lb dumbbells
    2nd 40 lb dumbbells
    3rd 50 lb dumbbells
    4th 45 lb dumbbells

    Spider crawls 3 sets of 3

    Rear Delt raise 3 sets of 25
    1st 15’s
    2nd 25’s
    3rd 20’s


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  14. #29
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    Quote Originally Posted by repitup View Post
    whats your rotator cuff warmup ? as i sit here with a jammed up supraspinatus... in shoulder ice pack right now... guess i'll be doin legs for awhile...
    All I do is grab a 10lb plate and do rotator cuff rotations then grab a band and pull from in front of me and do like a reverse flye... then I do some stabilization pressing against a power rack. 3-5min tops for doing all this


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  15. #30
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    Tonight’s training went like this....

    Warm up chest and delts
    Incline smith bench 4x8 last 2 drops of 8
    225,245,275( plus drop),275 (plus drop)

    Dumbbell flat bench 2 sets 3 warm ups at 75,80,85 lbs
    85 lbs, 90 lbs dropped weight in half and hit that amount drop in half and hit that same amount again
    x2 immediately did two sets like this

    Pec deck 5x12 focusing on 1 second contraction and slow negatives
    110 lbs - resistance at the contraction

    Delts

    Hammer strength iso lateral shoulder press
    6x6 275

    Side lateral raises picked a weight I struggle with hit as many reps as I could without form falling apart for 3 sets. (Elbows were feeling sore by this time)
    Did 40lb dumbbells for 17, 50’s for 12, 45’s for 13 but then did 4 forced reps

    Delt destroyers laid prone face into incline bench 1x60 partial lateral raises 60’s
    Dropping weight
    Immediately into 1x30 30’s
    Then 1 set of 10 full range 15’s

    Side lateral raises 3x10 35’s

    Abs
    3 sets of 25 cable crunches
    3x20 sets dumbbell side bends


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