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Health & Fitness
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Old 09-04-2011, 04:14 PM   #61
B_Cyrus
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I agree with that, but a few of my trainers/training buddies really get on my case if I don't jump all the way on the box when doing box jumps or while doing DB/BB stepups so I was curious from a different perspective.
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Old 09-04-2011, 05:03 PM   #62
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Staying on your heals helps keep balance especially for squats. Also if you come up on the tips of your feet you could risk falling forward or injury to the spinal by jerking forward too sudden.
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Old 09-05-2011, 12:03 AM   #63
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speaking of solely box jumps. if you get all the way up, i meant it may throw you off balance trying to keep up your pace by coming off the box backward
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Old 09-05-2011, 07:06 PM   #64
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DB shoulder press
warm-up, 10, 8, 6

wide grip Pullup
10, 10, 10

upright row
10, 8, 6 - straps

lat row
10, 8, 6

shrugs
8, 8, 8

front/size raise
warmup, 7, 7, 7

slowly getting strength back after my back injury. Excitedddddd

Last edited by BMW_Matt; 09-05-2011 at 07:08 PM.
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Old 09-06-2011, 11:54 AM   #65
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eh, just use all of the stuff i learned with my weight training coach. everything i do is explosive, so it wont get you huge. i could care less about my physical appearance. that will come with working hard. my goal is to stay strong, agile, and quick. try to have a good mixture of push/pull and do whatever i can to shock my muscles with something new to get the best results.

tomorrow i will have a few things i havent posted yet. hopefully me posting this will help some other people out as well.
definitely helpfull. I'm learning workouts I never knew existed
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Old 09-06-2011, 04:27 PM   #66
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glad i can help

ill probably post something in a little bit
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Old 09-06-2011, 04:35 PM   #67
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Glight, any reason you don't put your heels on the box during jumps?
No reason to IMO. You're doing the same amount of work by getting up there with 3/4 of the foot on the box / the whole foot on the box. For me its habit more than anything since when I go higher I have to stack bumper plates on top of the box and jump onto those and with them being round, there's not as much room to have your whole foot on.

The ones in the video probably look a little different than usual too since the ceiling is low and I can't stand up straight when on the box.

Balance isn't an issue with the partial foot on the box as I stand up there for a while when I'm resting between reps on higher jumps.
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Old 09-06-2011, 04:36 PM   #68
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speaking of solely box jumps. if you get all the way up, i meant it may throw you off balance trying to keep up your pace by coming off the box backward
Agree. Last thing you want is to catch a heel coming off a box backwards. With only have the front half or three quarters of you foot on the box you can initiate the downward movement with a slight rock backwards.
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Old 09-06-2011, 09:21 PM   #69
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today: density- reps noted, 3 times through.

- Dumbell swings- 115LB- 15 reps

- Dumbell snatches- 85LB- 7 each arm

- Plyo Divebomber pushups- 15 reps

- Dumbell twist row- 85LB- 7 each arm

- Goodmornings- 245LB- 12 reps


GREAT workout. should be working out with coach Dos tomorrow, if i do, ill report back.
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Old 09-07-2011, 06:10 PM   #70
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Db curl 10,8,6
2 h tri push down 10, 10, 10
Db hammer curl 10,8,6
1 h reverse push down 10,8,6
Concentration negative curls 5,5,5

My arms hurt.
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Old 09-07-2011, 09:48 PM   #71
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incline BB bench 225lbs 5 sets of 5
-superset 2 arm bent over rows 5 sets of 9
box step ups 60lb DB's 3 sets of 9 each leg(total 18)
-superset with 1 arm RDL 30lb kettle bell 3 sets of 9 each leg(total 18)
BB shrugs light weight 185lbs 1-4 second up, 1-4 second down, 5 sets of 4
-superset with 45 degree straight arm ring pulls 5 sets of 9
University of Oregon shoulder exercise 17.5-20lb DB 5 sets of 9
-superset with 45 degree forehead ring pulls 5 sets of 9

should only take an hour-hour and a half but it's a good fun workout. Oregon shoulders suck!

edited for Matt. All my Türkei plates are all in KG while my DB's and kettles are in lb's

Last edited by B_Cyrus; 09-07-2011 at 10:28 PM.
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Old 09-07-2011, 09:56 PM   #72
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Who posts in KG !


Thanks

Last edited by BMW_Matt; 09-07-2011 at 11:35 PM.
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Old 09-07-2011, 10:57 PM   #73
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squatted on the smith, did my bicep curls... swinging my arms for that extra pump, bench pressed like a boss bouncin that sh1t off my chest building my sternum muscle... flexed for like half an hour to really shred up, then i did push ups with 2 45's on my back, knees on the floor to build my hamstrings
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Old 09-08-2011, 01:48 AM   #74
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k.
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Old 09-08-2011, 05:10 AM   #75
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Flat Bench:

185 x 10
225 x 10
275 x 5
225 x 10
185 x 10

Incline Bench:

155 x 10
185 x 8
225 x 5
185 x 8
155 x 10

Decline Bench:

185 x 10
225 x 8
245 x 4
275 x 2
155 x 10

Incline Dumbbell Chest Fly:

30 x 10
45 x 10
55 x 10
65 x 10
30 x 10

Dips:

5 sets of 10

Finished with chest flies on a free range cable machine for bench press:

5 sets of 10
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Old 09-08-2011, 05:21 AM   #76
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Took a week off to ease my wrist, felt good to be back on bench and almost at where I was before I took 2 months off during the summer.

Does anyone else record their progress?

I'm thinking of buying a small notepad and writing my workouts before hand, and filling in the weight and reps I do each week... right now I'm just working out based on memory but I feel like tracking my progress would help. Trying to hit 300 lbs on bench by the end of September. Hoping that once I start taking protein and my other supplements again I will get a decent boost in my weight gain and strength.

Back and Bi's later, I'll post my workout by tonight.
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Old 09-08-2011, 05:37 AM   #77
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Goodmornings- 245LB- 12 reps


GREAT workout. should be working out with coach Dos tomorrow, if i do, ill report back.
I had to youtube these, they look fvcking intense. I may have to incorporate some of these into my weekly split, or put them for an off day on the weekends.





Wish I had someone to train me and show me the right techniques.
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Old 09-08-2011, 07:48 AM   #78
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You're doing 275 for 5 and cant bench 300? I'm calling bs.
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Old 09-08-2011, 08:24 AM   #79
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You're doing 275 for 5 and cant bench 300? I'm calling bs.
I was thinking the same thing. Could be though. I pulled 445 for a set of 5 and then couldnt get 475 for 1 a few weeks laters. Things start getting strange when you approach your maxes sometimes. Either that or hes been building up and just hasnt taken a shot at 300 yet. Thats kind of where I am with bench right now..... maxed out at 295 in March and havent again since. I did do a 5x5 at 260, so I'm confident I can get at least 305.
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Old 09-08-2011, 10:30 AM   #80
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I had to youtube these, they look fvcking intense. I may have to incorporate some of these into my weekly split, or put them for an off day on the weekends.



Wish I had someone to train me and show me the right techniques.
he's also using chains, which looks like about 50kg of chains on each side? He's beasting out. That puts a lot of pressure on your lower back/abs.
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