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Health & Fitness
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Old 12-09-2010, 11:05 PM   #21
dinan Bimmer
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There okay, but I would like to add about 100lbs on my deads, and 50lbs to my squats so I can feel more proportionate.
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Old 12-10-2010, 08:46 PM   #22
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12/10/10 Arms and Abs

Felt pretty good today, but ran out of energy pretty quick. This usually happens to me when I workout alone because I go through my workouts faster.

Exercises:
-Dumbell curls: 40lbs 1x10; 45lbs 1x10; 50lbs 1x5
-Barbell Curls: 45lbs 1x10; 95lbs 1x6; 105lbs 1x5
-Preacher Curl Machine: 45lbs 1x10; 90lbs 1x10; 115lbs 1x6
-Reverse Barbell Curls: 45lbs 1x10; 65lbs 2x10
-Tricep Push Downs (with rope, done slow and concentrated): 60lb 1x10; 90lbs 2x10
-Close Grip Bench Press: 45lbs 1x10; 135lbs 1x10; 155lbs 2x10
-Skull Crushers (standing using cables): 70lbs 1x10; 90lbs 3x10
-Isolation tricep push downs (slow and concentrated; twist and pause at bottom of rep): 35lbs 3x10
-Decline sit ups: 3x15

Meals:

-Breakfast: Blueberry muffin flavored Oat meal
-Lunch: Turkey Breast, brown rice, gravy, carrots, broccoli
-Dinner: Pollo tropical Large Tropichop (white rice, black beans chicken), yucca fries, 1/3 of a large chicken Caesar salad.
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Old 12-10-2010, 09:39 PM   #23
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looking good man, way to get back in it.
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Old 12-13-2010, 06:59 PM   #24
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12/13/10 Legs

Gym was super busy today. Felt kinda meh because of the weather. I ended having to use the squat "machine" since the Monday Douche bags took up both squat racks doing curls. Short workout, but I left dead.

Exercises:
-"Machine" Squats: 45lbs 1x10; 135lbs 1x10; 225lbs 1x10; 315lbs 1x8
-One Legged leg press (weight put on heels): 95lbs 1x10; 115lbs 1x10; 135lbs 1x10
-Leg Curls: 65lbs 1x10; 95lbs 1x10; 125lbs 1x10
-Standing Calve Raises- 95lbs 3 sets with 4 sub sets containing 8 reps each isolating each head of the muscle. Total of 32 reps per set.

Meals:
-Breakfast: 2 Chicago rolls with butter
-Lunch: Brown Rice, Black Beans, and Skirt steak
-Dinner: Whole wheat pasta with butter, and chicken breast
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Last edited by dinan Bimmer; 12-13-2010 at 07:01 PM.
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Old 12-13-2010, 07:16 PM   #25
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Who the fk curls on the squat rack.
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Old 12-13-2010, 08:41 PM   #26
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Who the fk curls on the squat rack.
People that want to annoy others lol. At my gym they have the short bar (15lbs i think)that you can load up but people still feel the need to curl the 45lb bar in the squat rack. I don't get it.
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Old 12-13-2010, 08:50 PM   #27
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Gym was super busy today. Felt kinda meh because of the weather. I ended having to use the squat "machine" since the Monday Douche bags took up both squat racks doing curls. Short workout, but I left dead.

Exercises:
-"Machine" Squats: 45lbs 1x10; 135lbs 1x10; 225lbs 1x10; 315lbs 1x8
-One Legged leg press (weight put on heels): 95lbs 1x10; 115lbs 1x10; 135lbs 1x10
-Leg Curls: 65lbs 1x10; 95lbs 1x10; 125lbs 1x10
-Standing Calve Raises- 95lbs 3 sets with 4 sub sets containing 8 reps each isolating each head of the muscle. Total of 32 reps per set.

Meals:
-Breakfast: 2 Chicago rolls with butter
-Lunch: Brown Rice, Black Beans, and Skirt steak
-Dinner: Whole wheat pasta with butter, and chicken breast
Did you ever think about doing one light set then 3 really heavy? I can't really give you much advice because you have amazing results but I was just wondering. I know there are a million ways to workout though lol.
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Old 12-13-2010, 08:54 PM   #28
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Quote:
Originally Posted by BMW_Matt View Post
Who the fk curls on the squat rack.
people who want to feel beast curling an olympic bar. I gues they don't realize 65lbs=65lbs?

Quote:
Originally Posted by DylloS View Post
Did you ever think about doing one light set then 3 really heavy? I can't really give you much advice because you have amazing results but I was just wondering. I know there are a million ways to workout though lol.
I usually do, but lately quit. I don't see the point of doing a light warm up set when that muscle has been worked already. I feel like I'm wasting a set.
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Old 12-14-2010, 03:55 PM   #29
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people who want to feel beast curling an olympic bar. I gues they don't realize 65lbs=65lbs?



I usually do, but lately quit. I don't see the point of doing a light warm up set when that muscle has been worked already. I feel like I'm wasting a set.
Yeah sorry that's what I meant. I only really warm up on the first set then do something heavy then my last 3 as heavy as possible.
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Old 12-14-2010, 08:01 PM   #30
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12/14/10 Legs

Felt kinda tired today, can't wait for the preworkout I ordered to come in. I haven't taken anything in months so it should hit me pretty good. Another short workout, but felt dead afterwards.

Exercises:
-Bench Press: 45lbs 2x10; 135lbs 1x10; 225lbs 1x8; 245 1x8; 275 1x5
-Dumbell incline press: 55lbs 1x10; 75lbs 1x8 1x7
-Wide grip bench machine: 90lbs 1x10; 180lbs 1x5; 270lbs 1x5; 360lbs 1x5
-Decline Abs: 3x15

Meals:
-Breakfast: Brown rice, black beans, and a blue berry muffin
-Lunch: 2 homemade chicken breast sandwiches with lettuce and mayo on chicago rolls. used 1 thick cut chicken breast per sandwich.
-Dinner: Stir Fry: chicken, shrimp, broccoli, eggs, and brown rice.
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Old 12-14-2010, 09:34 PM   #31
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Why are you doing warmup sets so light? Generally you should be aiming for ~40% your max for warm up sets.

So your theoretical bench is around 300, you should be warming up with at the very least 135.

Edit; lol 300, not 400, sorry.

Last edited by BMW_Matt; 12-14-2010 at 09:36 PM.
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Old 12-14-2010, 09:40 PM   #32
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Matt, just out of curiosity... where do you get your information from? How much experience do you have lifting, and what is your height/weight?
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Old 12-14-2010, 09:51 PM   #33
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Quote:
Originally Posted by BMW_Matt View Post
Why are you doing warmup sets so light? Generally you should be aiming for ~40% your max for warm up sets.

So your theoretical bench is around 300, you should be warming up with at the very least 135.

Edit; lol 300, not 400, sorry.
I have a history of shoulder problems so I try to loosen it up as much as possibly and gradually increase load.
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Old 12-15-2010, 12:53 AM   #34
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I have a history of shoulder problems so I try to loosen it up as much as possibly and gradually increase load.
Oh, ok that makes sense. Have you had surgery on it before? Or just micro tearing that won't repair itself fully?

Solly, just about everywhere. Personal experience, books, Internet. I practically am getting a degree in physical therapy as my roommate is doing the degree and I study it with him. I usually look over the powerpoints he gets.
I'm 5 9 1/2" and about 183
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Old 12-15-2010, 08:29 AM   #35
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Oh, ok that makes sense. Have you had surgery on it before? Or just micro tearing that won't repair itself fully?

Solly, just about everywhere. Personal experience, books, Internet. I practically am getting a degree in physical therapy as my roommate is doing the degree and I study it with him. I usually look over the powerpoints he gets.
I'm 5 9 1/2" and about 183
I didn't ask lol
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Old 12-15-2010, 11:01 AM   #36
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Ooops. To whoever asked. It was late and I was tired, sorry lol.
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Old 12-15-2010, 12:59 PM   #37
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Quote:
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Oh, ok that makes sense. Have you had surgery on it before? Or just micro tearing that won't repair itself fully?

Solly, just about everywhere. Personal experience, books, Internet. I practically am getting a degree in physical therapy as my roommate is doing the degree and I study it with him. I usually look over the powerpoints he gets.
I'm 5 9 1/2" and about 183
No surgery just tendinitis multiple times, and some tears. It really sucks because I would be a lot further a lot along If I hadn't. This time last year I was a little over 180lbs and used to rep 275lbs for 8. It seems like as soon as I get around the 300 mark my boney little shoulders start to fall apart lol
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Old 12-15-2010, 01:36 PM   #38
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No surgery just tendinitis multiple times, and some tears. It really sucks because I would be a lot further a lot along If I hadn't. This time last year I was a little over 180lbs and used to rep 275lbs for 8. It seems like as soon as I get around the 300 mark my boney little shoulders start to fall apart lol
it's so weird how different people are. I could eat the way you eat for a year and probably not see nearly any of the results you do. in other words, i hate you haha
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Old 12-15-2010, 01:39 PM   #39
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it's so weird how different people are. I could eat the way you eat for a year and probably not see nearly any of the results you do. in other words, i hate you haha
lol sorry. If it makes you feel even better my senior year of high school I put put 315lbs at my high school gym with my 110lb gf spotting me. Weighted 165-170 back then.
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Old 12-15-2010, 01:51 PM   #40
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lol sorry. If it makes you feel even better my senior year of high school I put put 315lbs at my high school gym with my 110lb gf spotting me. Weighted 165-170 back then.
I'd probably max at like 225 if I was lucky lol. It may be because I always did the 3x10 rep sets and never really did high sets low reps until about a weeks ago lol.
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