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Health & Fitness
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Old 02-21-2013, 01:57 PM   #161
kushy
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anybody who is posting on this forum multiple times a day and complains about not having enough time in the day needs to learn to prioritize
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Old 02-21-2013, 02:17 PM   #162
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At work bro. In between meetings I have time to post.

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anybody who is posting on this forum multiple times a day and complains about not having enough time in the day needs to learn to prioritize
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Old 02-23-2013, 02:20 PM   #163
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Shoulders

Standing Military press
1 x 2 115lbs
3 x 5 105lbs
2 x 8 95lbs

Standing behind head presses
3 x 5 95lbs

medicine ball flat cable rear delts
3 x 10 30lbs

DB side delts with palms in
3 x 10 15lbs

DB rear delts inclined
3 x 10 20lbs

Tris

Behind head DB presses
3 x 8 70lbs
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Old 02-23-2013, 04:34 PM   #164
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Shoulders

Standing Military press
1 x 2 115lbs
3 x 5 105lbs
2 x 8 95lbs

Standing behind head presses
3 x 5 95lbs

medicine ball flat cable rear delts
3 x 10 30lbs

DB side delts with palms in
3 x 10 15lbs

DB rear delts inclined
3 x 10 20lbs

Tris

Behind head DB presses
3 x 8 70lbs
Why only one thing for tris
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Old 02-23-2013, 06:02 PM   #165
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I usually superset tris/bis on shoulders day with one exercise each. I do other arm exercises on chest day whenever I can. I used to have a dedicated arms day but removed it and focused more on compound lifts with four workout days (legs, back, chest, shoulders). I would rather workout my shoulders over my arms since arms get worked out hard on back and chest days.

From this one tri exercise I did, my tris are very sore today.

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Why only one thing for tris

Last edited by z00; 02-23-2013 at 06:03 PM.
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Old 02-26-2013, 09:30 AM   #166
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Last 3 days sucked, slept 5 hours a night and did not work out.

Back

Deadlifts
1 x 10 135lbs
3 x 8 225lbs
1 x 5 275lbs
1 x 4 275lbs

pull-ups body weight
1 x 18
1 x 9

chin-ups
1 x 7 body weight

T-bar rows
2 x 5 110lbs
1 x 6 100lbs

Wide upright rows
3 x 10 105lbs

Bis static holds
2 x 45 sec with 45lb plate
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Old 02-27-2013, 09:32 PM   #167
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Arms day is back. Had so much energy today because I slept for 10 hours.

Superset Tris and Bis:

Close Grip Bench Press:
4 Sets 8 Reps 115lbs

Cable Tricep Pushdowns:
4 Sets 8 110lbs

Reversed cable pushdowns:
4 Sets 110lbs

Cable Kickback:
3 Sets 8 50lbs

Seated Bar Curl:
3 Sets 8 75lbs
1 Set 8 70lbs

standing Wide Grip EZ bar Curl:
1 Set 6 80lbs
1 Set 5 80lbs
2 Sets 4 80lbs

Seated incline DB Hammer Curl:
4 Sets 8 35lbs

Concentration Curl:
1 Set 4 40lbs
1 Set 5 35lbs
1 Set 4 30lbs

Forearms
Standing BB wrist curl behind back:
4 Sets x failure

Reverse DB wrist curl over bench:
3 Sets x failure
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Old 03-01-2013, 01:04 AM   #168
z00
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I never pushed myself like today. Got sore already.

Legs, all of this in 90min including warmup and foam rolling:

Warm-up sets not included.

Front squats
4 x 5 155lbs

Back squats
2 x 5 205lbs
3 x 15 155lbs

Lounges
3 x 10 50lbs BB (per leg)
1 x 4 45lbs Not sure what happened, my legs just gave up

Lying leg curls
4 x 8 110lbs

Romanian deadlifts
4 x 8 105lbs

Abs, BB twists
3 x 10 70lbs
1 x 10 80lbs
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Old 03-03-2013, 07:26 PM   #169
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Started a good chest workout, then pulled my inner chest muscle. Pain was bad. But next day I felt much better.

Chest

BB bench press
2 x 10 135lbs
4 x 5 155lbs

DB incline press
2 x 6 60lbs

Next day after feeling less muscle pain, worked out at home:

With 30lbs weighted vest did the below:

30 burpees
20 wide pushups
20 military pushups
1 min planks
1 min planks
20 crunches
20 setups

Hopefully I can do my back workout without being affected by chest muscle pain.
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Old 03-03-2013, 07:32 PM   #170
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Latest progress pic. In past month there is a great noticeable difference in the mirror, but only gained 1lb. Quite happy with my progress.

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Old 03-03-2013, 08:27 PM   #171
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So artsy, so hawt, take me...
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Old 03-03-2013, 09:54 PM   #172
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As long as you shave your back and legs, can cook and dance, I'll take ya

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So artsy, so hawt, take me...
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Old 03-03-2013, 10:25 PM   #173
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Latest progress pic. In past month there is a great noticeable difference in the mirror, but only gained 1lb. Quite happy with my progress.

Brb getting binoculars to see pic
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Old 03-03-2013, 10:32 PM   #174
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Come on, it's clear enough, it's a small mirror and there is a couch between me and the mirror so cannot get closer. Be thankful you had the chance to see my sexy body.


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Brb getting binoculars to see pic
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Old 03-03-2013, 10:40 PM   #175
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Brb getting telescope to see pic
Fixed.
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Old 03-04-2013, 09:37 PM   #176
z00
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Back

Deadlifts
1 x 10 135lbs
2 x 8 225lbs
1 x 3 275lbs
1 x 3 275lbs
1 x 2 275lbs
1 x 2 275lbs

pull-ups
1 x 10 with 30lbs
1 x 8 with 30 lbs
1 x 6 with 30 lbs
1 x 12 body weight

Hammer lateral rows
1 x 8 230lbs
1 x 7 230lbs
1 x 7 230lbs
1 x 6 230lbs

Wide seated cable rows
3 x 10 75lbs


21's (pulldowns with 7 reps of each: wide grip, close grip palms in, close grip palms out)
1 x 21 135lbs
1 x 21 135lbs
1 x 21 135lbs
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Old 03-06-2013, 10:31 PM   #177
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Such an awesome workout. I wish if I always have this much energy.

Shoulders

Standing Military press
1 x 20 45lbs
3 x 6 105lbs

Standing behind head presses
3 x 6 95lbs

Hammer strength shoulder presses
2 x 8 110lbs
1 x 6 130lbs

cable rear delts
2 x 10 25lbs
1 x 10 30lbs

DB side delts with palms in
4 x 10 15lbs

DB rear delts incline bench
3 x 10 20lbs

BB Front raises
3 x 10 50lbs
1 x 8 60 lbs

Abs

Side hanging leg raises
3 x 10 (per side)

Abs crunches with 35lbs plate
2 x 15 reps

Abs machine
2 x 8 90lbs
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Old 03-08-2013, 04:51 PM   #178
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Old 03-08-2013, 06:29 PM   #179
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^^^Awkward! LOL!
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Sou Instrutor de Capoeira ate' morrer.

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Dude, you are massively gay for Capoeira. Yes I know this has been well established for quite some time.
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While not big, I bet it's firm and can grind the sh1t out of a crank.
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Old 03-09-2013, 01:21 PM   #180
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lol
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