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Health & Fitness
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Old 04-24-2013, 11:42 PM   #381
bostonsc4
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I've got leg day tomorrow, I'm really excited. That looked like a great workout. Good luck taking a dump tomorrow morning and getting up off the toilet
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Old 04-27-2013, 05:22 PM   #382
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I'm still sore from that workout. Gotta love FS and lunges.
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I've got leg day tomorrow, I'm really excited. That looked like a great workout. Good luck taking a dump tomorrow morning and getting up off the toilet
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Old 04-27-2013, 05:33 PM   #383
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Only slept for 6 hours past couple of days, did not have much energy but I got through this workout.


BB flat bench:

1 x 10 95lbs
1 x 3 175lbs
1 x 4 165lbs
1 x 4 165lbs
1 x 4 165lbs
1 x 3 165lbs
1 x 8 135lbs

DB incline bench:
1 x 6 60lbs
1 x 5 60lbs
1 x 6 60lbs

Pull-ups with 30lbs:
1 x 8
1 x 6
1 x 5
1 x 8 body weight
1 x 8 (negatives only with 30lbs)

DB one arm rows:
1 x 6 85lbs
1 x 6 85lbs
1 x 6 85lbs

Tris/Bis:
EZ bar curls:
1 x 8 80lbs
1 x 6 80lbs

Tris pulldowns:
1 x 8 60lbs
1 x 8 60lbs

Last edited by z00; 04-27-2013 at 05:34 PM.
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Old 04-28-2013, 12:49 PM   #384
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I'm at 164lbs now. With all the food I'm eating I'm still losing weight, although I'm getting stronger and my numbers are getting higher.

30 DLs @ 225lbs in 8:56min.

Deadlifts (high rep focused):
1 x 10 135lbs
1 x 5 225lbs
1 x 5 225lbs
1 x 5 225lbs
1 x 5 225lbs
1 x 5 225lbs
1 x 5 225lbs

Squats:
1 x 6 185lbs
1 x 6 185lbs
1 x 5 205lbs
1 x 5 205lbs
1 x 5 205lbs

Seated DB shoulder presses:
1 x 6 50lbs
1 x 6 50lbs
1 x 6 50lbs

Standing behind head BB presses:
1 x 6 95lbs
1 x 6 95lbs
1 x 6 95lbs

Wide grip BB rows:
1 x 10 95lbs
1 x 10 95lbs
1 x 10 95lbs
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Old 04-28-2013, 12:51 PM   #385
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Latest pic. That last bit of fat is so hard to get rid of. I don't do cardio. Any ideas?


Last edited by z00; 04-30-2013 at 09:27 PM.
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Old 04-30-2013, 10:05 PM   #386
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Went to an after work party with coworkers, had a huge burger + fries, and a store-made ginger beer followed by an awesome workout.

Incline DB bench press:
1 x 4 70lbs
1 x 4 70lbs
1 x 8 65lbs
1 x 6 65lbs
1 x 6 65lbs

BB bench press:
1 x 5 155lbs
1 x 8 145lbs
1 x 8 145lbs


Chin-ups (palms facing each other) with 30lbs:
1 x 8
1 x 6
1 x 5
1 x 3 with 5 sec pause at the top, this killed me.
1 x 6 body weight only

T-bar rows:
1 x 6 110lbs
1 x 6 110lbs
1 x 6 110lbs

Dips with 30lbs:
1 x 10
1 x 10
1 x 10

Tris, low pulldowns:
1 x 8 110lbs
1 x 8 110lbs
1 x 8 110lbs
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Old 05-01-2013, 09:37 PM   #387
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FS PR @185lbs.


Front squats (to parallel):
1 x 4 175lbs
1 x 4 175lbs
1 x 3 185lbs
1 x 3 185lbs
1 x 5 155lbs (ass to grass)
1 x 5 155lbs (ass to grass)

BB Lunges with 70lbs:
1 x 10
1 x 10
1 x 10

Lying leg ext:
1 x 8 120lbs
1 x 8 120lbs
1 x 5 120lbs

Mid delts machine:
1 x 8 80lbs
1 x 8 80lbs
1 x 8 80lbs

Rear delts on pec machine:
1 x 10 105lbs
1 x 10 105lbs
1 x 10 105lbs

Abs, legs-ups:
1 x 15
1 x 15
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Old 05-03-2013, 03:26 PM   #388
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Had enough sleep, I was full of energy. Finished this in under an hour.

BB flat bench:

1 x 10 95lbs
1 x 8 135lbs
1 x 4 175lbs
1 x 3 175lbs
1 x 2 175lbs
1 x 6 165lbs
1 x 6 155lbs
1 x 7 135lbs
1 x 7 135lbs

Pec machine:
1 x 10 120lbs
1 x 10 120lbs
1 x 10 120lbs

Pull-ups with 30lbs:
1 x 8
1 x 6
1 x 5
1 x 3 (with 6sec pause, 30lbs)

Superset:
Wide grip cable rows
1 x 5 155lbs
1 x 5 160lbs
1 x 5 160lbs

Close grip cable rows, palms out
1 x 5 155lbs
1 x 5 160lbs
1 x 5 160lbs

Close grip cable rows, palms in
1 x 5 155lbs
1 x 5 160lbs
1 x 5 160lbs

Pushups with 30lbs
1 x 10
1 x 10

Abs:
decline crunches with 30lbs
1 x 15
1 x 15

Hanging side leg raises:
1 x 15
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Old 05-04-2013, 05:29 PM   #389
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Felt tired but still worked out. Glad I did because I had a great workout.

Deadlifts:

1 x 10 135lbs
1 x 5 225lbs
1 x 5 225lbs

1 x 1 315lbs
1 x 1 315lbs
1 x 1 315lbs
1 x 1 295lbs

1 x 8 225lbs
1 x 8 225lbs

Squats:
1 x 8 185lbs
1 x 8 185lbs
1 x 8 185lbs

Seated DB presses:
1 x 5 50lbs
1 x 5 50lbs
1 x 5 50lbs

Standing behind head presses:
1 x 5 105lbs
1 x 5 105lbs
1 x 5 105lbs

Wide grip rows:
1 x 10 105lbs
1 x 10 105lbs
1 x 6 105lbs
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Old 05-06-2013, 09:21 PM   #390
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PR on BB bench @185lbs.

BB bench press
1 x 10 95lbs
1 x 10 135lbs
1 x 2 185lbs almost got the 3rd rep but ran out of juice at the very end
1 x 5 175lbs
1 x 4 175lbs
1 x 6 155lbs
1 x 5 155lbs
1 x 8 135lbs

Incline DB presss:
1 x 5 60lbs
1 x 4 60lbs
1 x 5 60lbs
1 x 8 55lbs

Cable rows:
1 x 8 195lbs
1 x 6 210lbs
1 x 8 195lbs

Pullups, body weight
1 x 12
1 x 8
1 x 10
1 x 3 with 6sec pause on negative

Dips, body weight
1 x 15
1 x 15
1 x 15

Cable flyes
1 x 12 40lbs
1 x 12 40lbs
1 x 12 40lbs

Abs
Weighted cable crunches
1 x 12 140lbs
1 x 12 140lbs
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Old 05-09-2013, 09:25 PM   #391
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FS @185lbs felt light today. Worked out fasted with only a pre workout shake. Had more energy than when I'm full.

Front squats (to parallel):
1 x 6 95lbs
1 x 3 185lbs
1 x 3 185lbs
1 x 3 185lbs
1 x 3 185lbs
1 x 3 185lbs
1 x 5 155lbs (ass to grass)

BB Lunges with 80lbs:
1 x 10
1 x 10
1 x 10

Rom DLs:
1 x 8 155lbs
1 x 8 155lbs
1 x 8 155lbs

DB side delts with palms in:
1 x 10 20lbs
1 x 10 20lbs
1 x 10 20lbs

DB Rear delts on incline bench:
1 x 10 20lbs
1 x 10 20lbs
1 x 10 20lbs

Abs, legs-ups:
1 x 15
1 x 15

Side twists
1 x 10 35lbs
1 x 10 35lbs
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Old 05-10-2013, 10:35 PM   #392
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In 50 min, finished this.

DB incline bench:
1 x 7 70lbs
1 x 5 70lbs
1 x 6 70lbs
1 x 6 65lbs
1 x 6 65lbs

Chin-ups with 30lbs:
1 x 10
1 x 8
1 x 6
1 x 3 (negatives only with 30lbs)

T-bar rows:
1 x 6 110lbs
1 x 6 110lbs
1 x 6 110lbs

Dips with 30lbs:
1 x 12
1 x 10
1 x 10

Push-ups, wide with 30lbs
1 x 10
1 x 10
1 x 10

Last edited by z00; 05-10-2013 at 10:36 PM.
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Old 05-10-2013, 11:03 PM   #393
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Dump the dumbell inclines and go BB, I did recently and it's so much better.

I'd expand on this but I'm drunk.
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Old 05-10-2013, 11:29 PM   #394
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Oh drunk fellow Bostonian. We had our share of debates on BB vs DBs on here. I do both. BB alone is not enough.

I alternate my workout as follows; I workout my chest (any major muscle groups) twice a week. 1st time I do heavy BB and high reps DBs. 2nd time, I do heavy DBs.

I have tried with lifting only BB or only DBs and the progress was not as good. The current method I'm using now is working great for me. I'm seeing my numbers go up on both DBs and BB every other week. I already bench 1.16 of my body weight, the plan is to do 1.5x by the summer. With the current progress it's easily doable.

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Dump the dumbell inclines and go BB, I did recently and it's so much better.

I'd expand on this but I'm drunk.

Last edited by z00; 05-10-2013 at 11:30 PM.
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Old 05-10-2013, 11:40 PM   #395
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Quote:
Originally Posted by z00 View Post
Oh drunk fellow Bostonian. We had our share of debates on BB vs DBs on here. I do both. BB alone is not enough.

I alternate my workout as follows; I workout my chest (any major muscle groups) twice a week. 1st time I do heavy BB and high reps DBs. 2nd time, I do heavy DBs.

I have tried with lifting only BB or only DBs and the progress was not as good. The current method I'm using now is working great for me. I'm seeing my numbers go up on both DBs and BB every other week. I already bench 1.16 of my body weight, the plan is to do 1.5x by the summer. With the current progress it's easily doable.
May be personal preference or might adhere to my body more, but I just feel I get much more out of a set of 185 on incline on a BB than I do on say a set of 80 lbs dumbells.

But everyone is different, I can blow you out of the water on a bench press, but you can destroy me on pull ups, everyone's body is different and different routines will work better for different people.

And ok still drunk.
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Old 05-12-2013, 06:57 PM   #396
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Cardio day, need to up the conditioning.

Rope jump with 20lbs, 40sec break:
1 x 100
1 x 100
1 x 100
1 x 100
1 x 100

Sprint with 20lbs the distance of a basketball field 28 times. Rest for 30sec after every other sprint.

Abs with 20lbs, bench crunches with leg pushes.
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
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Old 05-13-2013, 10:12 PM   #397
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Quick workout as I'm still sore from cardio day with weighted vest.

In 40min finished this:

Deadlifts:
1 x 10 135lbs
1 x 5 225lbs
1 x 5 225lbs
1 x 5 225lbs
1 x 5 225lbs

Squats:
1 x 6 205lbs
1 x 6 205lbs
1 x 6 205lbs

Seated DB shoulder presses:
1 x 10 20lbs
1 x 6 50lbs
1 x 6 50lbs
1 x 6 50lbs
1 x 6 45lbs
1 x 6 40lbs
1 x 6 30lbs
1 x 5 20lbs
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Old 05-14-2013, 07:10 AM   #398
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You need to get those deads up
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Old 05-14-2013, 09:21 AM   #399
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I usually do 315lbs for 2-5 reps. But this workout I only had 45min till the gym closed and I was sore as hell, did not want have bad form or get injured. My calves today are killing from rope jumping. Calves get sore very slowly.

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You need to get those deads up
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Old 05-16-2013, 12:10 AM   #400
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6 hours of sleep is not enough. This is my primary problem, getting enough sleep, went to bed at 3:30am. Not good, but I still managed to get a decent workout.

BB flat bench:

1 x 10 95lbs
1 x 8 135lbs
1 x 3 185lbs
1 x 3 175lbs
1 x 2 175lbs
1 x 6 155lbs
1 x 8 135lbs

Wide push-ups with 35lbs:
1 x 12
1 x 10
1 x 8

Dips with 35lbs:
1 x 12
1 x 10
1 x 8

Chin-ups with 35lbs:
1 x 8
1 x 6
1 x 5
1 x 3 (negatives only with 35lbs)

Close grip cable pulldowns:
1 x 6 210lbs
1 x 6 210lbs
1 x 6 210lbs

Last edited by z00; 05-16-2013 at 12:11 AM.
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