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  1. #26
    Pro Bodybuilder rookie03's Avatar
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    Thanks alot...yea ive been doing all kinds of different routines here and their for 5 years but i really like my split now...by the way in your picture thread i bumped it for new pics!

  2. #27
    Senior Member tman55's Avatar
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    Quote Originally Posted by rookie03
    Thanks alot...yea ive been doing all kinds of different routines here and their for 5 years but i really like my split now...by the way in your picture thread i bumped it for new pics!

    Lol. i saw that, and i am feeling pressure. let me see what i can do bro. i'll try and remember to bring my camera with me to the office tomorrow.

  3. #28
    Pro Bodybuilder rookie03's Avatar
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    ok...

    quads/calves today

    ass to the ground squats - 135x10, 185x10, 275x5 (last rep leg cramped so form blew!) 245x 6

    bb lunges - 115x8, 135x6-7, 140x5

    hack squat - 2 plates x 10, 2 plates + 35's x 7, same before x 5

    seated calf raises - 45 x 16, 70 x 12, 85 x 8, 90 x 6

    standing calf raises - 270x12, 270x10, 270x9
    superseted w/ leg ext - 80x10, 105x8

    thats it...forearms still ache, had to bring aspirin in gym bag cause these fuckers hurt all day now...feels like tendinitis or how shin splints feel when you run on them...

    diet:

    meal 1 - whey shake

    meal 2 - 2 whole wheat pitas w/ egg whites and ground turkey in them

    meal 3 - 3 1/2 chicken tenderloins w/ brown rice

    meal 4 - turkey sandwhich on wheat bread and glass of skim milk

    meal 5 - flavorless oatmeal packet and whey, green bulge creatine ester, and white blood arginine ester

    meal 6 - whey shake

    meal 7 - 4 chicken tenderloins w/ baked potatoe

    meal 8 - 4-5 egg whites 1 egg yolk and a pita

    meal 9 - to be decided... if i wake up in the middle of the night i always make a natty pb and low carb jelly sandwhich and have a whey shake...

  4. #29
    Pro Bodybuilder luquillo78's Avatar
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    Congrats for the 385 x 2 deadlift! Good job rookie

  5. #30
    Pro Bodybuilder rookie03's Avatar
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    Thanks alot, i know its not much but, it felt fuckin HEAVY, i never picked up anything that felt so heavy in my life!

    abs today:

    weighted abs on tricep ext - 120 x 12, 120 x 12, 140 x 8-9, 160 x 5

    legs on bench back on ground with 17.5 behind head (capn crunches) x 12, x12

    leg raises with 20lbs. db - x 7, x 6

    thats it...gotta recuperate for hams and bi's tommorow...

    diet:

    meal 1 - whey shake and a rice cake

    meal 2 - ground turkey and egg whites with 2 slices whole wheat toast

    meal 3 - bacon cheese burger from nations (I HAD TO HAVE IT!! girlfriend bought it for me)

    meal 4 - 3 chicken tenderloins and brown rice

    meal 5 - 4 chicken tenderloins and brown rice

    meal 6 - 4 egg whites and a whey shake in milk (before bed)

    i eat alot less on my off days ( i gain fat really easy!!)

    gonna post some pics up here in a few weeks... with a cleaner diet i been seeing my physique make more changes...with the weighted abs...my abs bulge out more so my waist measurement is staying the same, yet the abs are alot bigger and bulging out now (haha growth hormone gut without the growth hormones)

  6. #31
    Pro Bodybuilder rookie03's Avatar
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    hamstrings/biceps

    stiff leg deads- 135x8, 185x8, 205x8, 215x6, 215x5

    db hamstring curl- 55x8, 55x8, 55x6

    hamtractor- 90x7, 90x6, 90x5

    close grip pull ups supinated (hands facing)- bw x 8, 25lbs x 8, 35lbs x 4-5, 35x3-4, 25x4-5

    down the rack x 3 sets

    concentration curls- 32.5x6, 32.5x6, 32.5x7

    machine preacher curls- 70x6, 70x6, 70x6

    spider curls- 65x3, 50x5, 50x3

    reverse grip bb curls- 50x3-4, 40x8, 40x8


    *didnt get to do alota the bicep workouts i wanted to cause my forearms really fuckin HURT! I am 100 percent sure i somehow got tendanitis in my forearms...gonna have to do pussy bicep routines till it gets better or take a week off...


    diet:

    meal 1 - whey shake and rice cake

    meal 2 - ground turkey egg whites mixed into a wheat pita

    meal 3 - spring rolls(vietnamese roll with shrimp, lettuce, and vermicelli noodles and fish sauce...actually really healthy) brown rice, and a chicken breast

    meal 4 - turkey burger on wheat bread, fat free mayo, mustard, lettuce and ketchup

    meal 5 - flavorless oatmeal packet and a whey shake

    meal 6 - 2 flavored rice cakes and a whey shake (brought rice cakes in the gym and ate them on the way out to spike my insulin so the protein synthesis is much better)

    meal 7 - baked potatoe and 7egg whites and 1 full egg mixed in...

    meal 8 - maybe a pb and j and a whey shake in milk (i cant resist not haveing a pb and j sandwhich in the middle of the night or b4 bed)

  7. #32
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    looking good rookie..i like your diet. lots of food.

  8. #33
    Pro Bodybuilder rookie03's Avatar
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    Thanks alot...funny thing is ive been 180-182 for the past month at this diet... but if i increase my calories (even clean) i gain just fat...its freakin ridiculous...got bad genetics, but oh well make up for it with hard work and hard diet...

    training:shoulders, triceps

    had shoulder pain so i did seated military on smith instead of free..

    seated military- 125x12, 135x10, 155x8, 175x6-7, 135x10

    close grip bench press- 135x8, 155x2 (acclimation set), 185x8, 205x5-6,

    weighted dips- (went light on these cause shoulder was actin up) bw x 10, 45 lbs x 8, 45 lbs x 8

    db press- (shoulder was still hurtin, so again had to go light) 55x8, 55x8, 55x8

    superseted w/ standing calf raises- 270x14, 270x12, 315x8, 315x8

    reverse pec dec machine for delts- 115x10, 130x8, 130x6

    seated calf raise- 90x6-7, 70x10, 70x10

    wanted to do more but as was stated a million times my shoulder was just aching the whole time and im afraid to injure myself, as well as i dont want to take any time off from the gym, so i hope the next two rest days fix it!!

    diet:

    meal 1 - whey shake

    meal 2 - ground turkey and eggs mixed with a wheat pita

    meal 3 - 2 chicken tenderloins and brown rice

    meal 4 - flavorless oatmeal and a whey shake

    meal 5 - half chicken torilla crepe and half pesto chicken crepe (girlfriend took me out to eat after work and the gym since she knows i love st pattys day!)

    meal 6 - 2 chicken tenderloins and brown rice

    meal 7 -

    meal 8 -

    will fill the rest in later since i havent eatin anything as of yet...

    gonna be taking msm and maybe shark cartillage to help with my joints...ive been training for 7 months no rest just about and my body is paying the price... i mean i take weekends off but thats it, i got too many aches and pains...so we'll see.

    weight today was 183.

  9. #34
    Senior Member tman55's Avatar
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    nice work rookie. hope the shoulder cooperates. dips don't hurt it?
    Last edited by tman55; 03-17-2006 at 10:44 PM.

  10. #35
    Pro Bodybuilder rookie03's Avatar
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    nah i stayed at 90 degrees on dips i usuallys go lower than 90...so i played it safe...thanks alot tman...wheres the pics?

  11. #36
    Senior Member tman55's Avatar
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    oh go to my workout log a couple pages back also in pic forum. let me know how i am doing. btw bro we're close to the same size. keep posting i am interested in your natty progress. very impressive work.

  12. #37
    Olympian Bodybuilder SteelSouth's Avatar
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    Nice work rookie, solid on the diet, too.

  13. #38
    PR Hungry Winter's Avatar
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    Lookin good.

  14. #39
    Pro Bodybuilder rookie03's Avatar
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    no training just diet:

    meal 1- whey shake

    meal 2 - 7 egg whites 1 yolk, 2 pieces of wheat bread

    meal 3 - half of a turkey and avocado sandwhich on wheat from togoes

    meal 4 - ham sandwhich on wheat

    meal 5 - wheat pasta and 4 slices of deli turkey microwaved, to get that cooked taste

    meal 6 - probly chicken breast and wheat pasta

    meal 7 - pb and low carb jelly on wheat bread

    meal 8 - whey shake in fat free milk
    Last edited by rookie03; 03-19-2006 at 04:24 PM.

  15. #40
    Pro Bodybuilder rookie03's Avatar
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    Quote Originally Posted by tman55
    oh go to my workout log a couple pages back also in pic forum. let me know how i am doing. btw bro we're close to the same size. keep posting i am interested in your natty progress. very impressive work.

    haha we aint that close...i seen your pics your YOLKED! im gettin ready to do an igf cycle probably, see if i can maybe get me up to 186...im holding right now between 182-183...

  16. #41
    Pro Bodybuilder rookie03's Avatar
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    ok... trained legs yesterday (thought id give my forearms another day off...just gonna keep going until i get my gyno surgery...then ill take a good 3-4 weeks off....training went as follows

    deep narrow stance squats- 135x12, 185x10-12, 275x6, 285x3(one assisted)PR!!!, 225x10

    note*guy who spotted me told me on 275, that if i started to collapse he wasnt gonna help me up, and then when i was squating he stood fuckin 5 feet away from me, and watched himself in the mirror, i could not believe it...then i did 285 and had another guy spot me and he got me right... ridiculous.

    barbell lunges-125x7, 125x6, 125x5-6

    hack squat- 3 45's per side- 8, same x 6, 2 45's x 8-10

    that was it...had to go home and study for a test, so didnt have enough time to hit calves...gonna do a chest/back day tonight, hope all goes well, gonna cut out he preachers.

    diet: so far today

    meal 1- whey shake

    meal 2- 5-6 egg whites 1 full egg 2 slices of raisin toast, 2 slices of turkey bacon

    meal 3- half chicken breast sandwhich, and half a low fat ham sandwhich on wheat

    meal 4- 2 chicken pitas with salsa from jack in the box

    meal 5- flavorless oatmeal and whey

    meal 6- whey

    meal7-whole wheat pasta and chicken breast

    meal8- fat free milk with whey, whole wheat pb and low carb j sandwhich
    Last edited by rookie03; 03-22-2006 at 04:08 AM.

  17. #42
    PR Hungry Winter's Avatar
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    Nice PR.
    Why did the guy agree to spot you if he wasn't even going to spot... Lol.......

  18. #43
    Olympian Bodybuilder SteelSouth's Avatar
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    Nice PR rookie.

  19. #44
    Pro Bodybuilder rookie03's Avatar
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    haha, hes buff as fuck...but he just flexed and watched himself in the mirror... i was like what the fuck is this shit!

    thanks alot jt, i know its not too heavy, im thinkin about goin a wider stance and seein what i could lift instead of my narrow stance.

  20. #45
    Senior Member tman55's Avatar
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    nice pr bro.

  21. #46
    Pro Bodybuilder rookie03's Avatar
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    just chest...woulda been chest/back, but want to let my forearms recup for another day to hit them...

    db bench- 55x10, 65x8. 85x4 (acclimation), 100x6PR!!!!, 100x4(1 assisted makes 5) 80x10, 80x7

    barbell incline- 155x8-9, 185x4, 175x8, 155x7

    weighted dips- 45x8, 55x8, 55x6

  22. #47
    Senior Member tman55's Avatar
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    another pr. nice work rook. how's the forearms today?

  23. #48
    PR Hungry Winter's Avatar
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    Nice job on the PR man.

  24. #49
    Olympian Bodybuilder SteelSouth's Avatar
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    nice DB work rookie.

  25. #50
    Pro Bodybuilder rookie03's Avatar
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    Thanks alot...forearms are somewhat relieved...i wear those wrist wraps that i see powerlifters wear on heavy bench sometimes...and that seems to relieve a little stress... thanks alot, yea i know its not much, but 100's for me is a great thing...ill never max on db's though, i think thats asking for an injury.

    back/calves

    bb bent rows- 135x8, 155x10, 185x5(shitty broken form on this) 155x6

    t bar row in corner- 135x6-7, 160x5, 160x4, 135x6

    reverse grip lat pulldowns- 180x6, 180x5, 180x5

    weighted close grip pullups (suppinaged grip)- 25x5, 25x3 1/2, bw x 6

    row machine, upper grip- 3plates x 5, 2 plates +25x 8, same as before x 8

    standing calf raise- 255x17, 285x12, 330x7-8, 345x5-dropset 270x6-dropset 150x6

    had to leave after that


    diet:

    meal 1- turkey sandwhich on wheat with ranch (had 3 protein shakes one at 1, one at 3, and one at 5am)

    meal 2- whole wheat pasta and a chicken breast

    meal 3- 5 thick steak kabobs, basmati brown rice, and afgan bread ( me and my girl went to eat...great steak!!!!)

    meal 4- flavorless oatmeal and whey, green bulge creatine, white blood no2

    meal 5- rtd whey shake from EAS on the way home from the gym

    meal 6- wheat pasta and chicken breast

    meal 7- 4-5egg whites and a shake

uniquemicals
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