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Old 06-17-2014, 09:20 AM   #61
Leezy321
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Quote:
Originally Posted by bluewater87 View Post
that workout took about 2-2.5 hours.

When I first got into working out/bodybuilding all my workouts were this long hitting each body part twice/week. Straight out of Arnold's Encyclopedia of Bodybuilding... I added 70+lbs of weight, so I can't really say anything negative about long workouts. But now a days my workouts are always under an hour, usually 45min.


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Old 06-17-2014, 11:21 AM   #62
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i always do about ten minutes of warmup/stretching before lifting.
Gonna up my working weights starting next session
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Old 06-17-2014, 12:24 PM   #63
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Keep your workout under an hour. Life is way too good to spend +2h in the gym.

If you're lifting intensely, after 1h your body would be done.
Superset your exercises do you don't have to be taking long breaks.
It took me almost 45 minutes to finish my squats last night.

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Originally Posted by bluewater87 View Post
That workout was quite a bit longer than usual. I always go with my buddy, so it's not like I'm just there lifting on my own. We make a good time of it. Also had another friend with us that night.
Focused on three different areas that night (chest/tri/abs), so total time on each area wasn't that much.

Why stop if I have it in me...?


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Old 06-17-2014, 12:27 PM   #64
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My workouts sometimes take a couple of hours... But I usually spend a good 40 minutes total on just mobility (20 min before and after each workout).
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Old 06-17-2014, 10:40 PM   #65
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If you have it in you, nothing better to do, you're not wasting time (talking or checking your phone), and keeping breaks to a minimum. Then by all means do it.

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Originally Posted by bluewater87 View Post
That workout was quite a bit longer than usual. I always go with my buddy, so it's not like I'm just there lifting on my own. We make a good time of it. Also had another friend with us that night.
Focused on three different areas that night (chest/tri/abs), so total time on each area wasn't that much.

Why stop if I have it in me...?


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Old 06-18-2014, 06:32 AM   #66
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Should have done legs last night instead of chest. My shoulders were still recovering from the day before.

Bb bench
6x115
3x155
Tried for 245, failed (pr is 235)
6x195 (10# more than usual)
5x195
4x195 (was failing the last reps)

Db bench
3x6x75

Bb incline
6x135
5x135
4x135 (failing last reps)

Db incline
6x75
4x75
7x65

Bb close grip
10x95
8x95

Delt fly
2x6x180
8x180

Weighted ab machine
2x20x160

Note to self. Don't do chest day after shoulder day






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Old 06-18-2014, 08:48 AM   #67
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overkill on chest imo. Way too much for a relatively smaller muscle.
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Old 06-18-2014, 09:18 AM   #68
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^^^ Agreed.. Especially for an athlete. 5 or 6 heavy/hard sets is all you need. IMO, if you can do more than that, you're not using your full potential each session.


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Old 06-18-2014, 09:28 AM   #69
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Some people do respond well to high volume. I mix in both routines every now and then, but a typical chest day for me usually looks something like this...

BB Flat Bench
Warm up: 3x5, 3x5, 3x3
Work sets: 3x5, 3x5, 3x5+

Standing Strict OHP
5x10

BB Rows
3x5-8

Weighted dips
3x5-8

Maybe a hypertrophy set or two targeting the chest at the end depending on how I'm feeling; DB presses, flys, pushups, etc.
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Old 06-25-2014, 06:27 AM   #70
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Neck injury is pretty much gone.

Squatting 235 working weight.
Did 4x285 deads no problem.

Last night:
Bb flat bench
4x6x185

Db incline bench
4x6x75 (extra rep on first two sets)

Delt Fly machine
3x8x220 (maxed out machine)

Tri downs (rope)
3x8x82 pounds? (forget the weight)

Db Skullcrushers
55x8
60x8

Ab machine
20xforget the weight

Ab 8kg medicine ball situp partner throws
30


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Old 06-28-2014, 05:08 PM   #71
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I pulled my groin a bit the other night stretching it when it wasn't fully warmed up, so i took it easy with the squats today.
Weighed in at 191.3 with the clothing you see in the vids (~1.5 pounds)

all sets are 6 reps unless otherwise noted

back squat
135
185
235
185 pause

deads
135
225
275
325x3 (need to keep my back straighter)


275


Lat pull downs (wide grip cable)
121
165
165

rows (close grip cable)
121
165
165

rose (wide grip cable)
143
143
126x11

face pulls (rope cable)
77x10
77x10

situps
70


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Old 06-28-2014, 06:14 PM   #72
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Try not to do touch and go deadlifts, reset after each rep, for one its kind of cheating, and two when you are moving heavier weights there is a greater chance form will break down which can lead to injury.
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Old 06-28-2014, 06:16 PM   #73
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Try not to do touch and go deadlifts, reset after each rep, for one its kind of cheating, and two when you are moving heavier weights there is a greater chance form will break down which can lead to injury.
good point. Will do.

Hows my form look?
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Old 06-28-2014, 07:12 PM   #74
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good point. Will do.

Hows my form look?
Form looks good, even on 325, slight upper back rounding which isn't bad, lower back rounding is what you don't want.

One thing I would suggest, and I am no expert, but try to keep your shoulders back/chest out a little more.
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Old 06-29-2014, 07:52 AM   #75
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Those are GREAT sneakers to workout in! I have the same pair. Running in them is a little rough unless you're on grass, or rubberized track though.


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Old 06-29-2014, 09:28 AM   #76
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I agree with Brian, you need to lock your shoulders into place by engaging your lats before the pull. Keep them tight during the entire lift.
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Old 06-29-2014, 05:37 PM   #77
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Thanks for the tips.
Was watching some strength camp vids, he's got some good points.

All sets 6 reps unless noted

Today
Bb flat bench
135
185
185
185
185x5

Db incline bench
75
75
75
75

Delt fly machine
185x8
225
225
225x8

Tri pull downs cable rope
66x8
77x8
77x8
77x8

Bb flat bench close grip
95x15
95x15
95x10



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Old 06-30-2014, 02:28 PM   #78
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sup




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Old 06-30-2014, 03:08 PM   #79
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looking good man. To help with the back I think you can raise your hips a little. I was watching a lot of stuff recently and it seems like a good fix for that issue is because your hips are lower than they want to be. It's not bad though. You look a lot like me when I dead. As long as lower back isn't round you're doing ok.
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Old 06-30-2014, 06:11 PM   #80
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Took it easy today

back squat
135x7
185x7
185x7
185x7


Leg press
360x8
450x8

calf presses (leg press machine)
270x15
270x15
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