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  1. #76
    Bad Mother Fucker KentuckyPWRLFTR's Avatar
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    Med Ex Ab Machine:
    138x15
    158x13
    178x8
    158x12
    158x12

    Leg Raises:
    bwx15
    bwx15
    bwx14
    bwx15

    Nautilus Leverage Grip Machine:
    60x30 sec
    60x30 sec
    60x13 squeezes

    That's it... Thanks, Fender
    Last edited by KentuckyPWRLFTR; 12-23-2006 at 09:34 PM.

  2. #77
    AngryMuscles's Avatar
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    mr. gibson, could you please advice me on some ab workout? thanks and your grip is just freaking awesome. i bet you can squeeze an apple to its death

  3. #78
    Bad Mother Fucker KentuckyPWRLFTR's Avatar
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    Angry:

    I really like the "pulley crunch" which is actually an exercise where I stand with my back to the pulley and bend forward to parallel, at the waist. I like hanging leg raises for my lower abs. So, the pulley crunch for upper abs and the hanging leg raise for lowers, are my favorites. Use heavy weights on the pulley exercise and the leg raises, as we want thickness and strength. Do four or five sets on each and keep the reps in the 10-15 area.
    Last edited by KentuckyPWRLFTR; 12-23-2006 at 09:49 PM.

  4. #79
    AngryMuscles's Avatar
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    sweet sage advise there, Mr. Gibson. will keep in mind

  5. #80
    Bad Mother Fucker KentuckyPWRLFTR's Avatar
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    Christmas Day...

    Squats (no belt, no wraps, raw):
    140x3
    230x3
    320x3
    410x3
    500x3
    600x3 (Good, DEEP)
    700x1 (a bit better, getting close)

    Good Mornings (freehand):
    320x3
    410x3
    500x3
    600x1

    Leg Curls:
    Stackx11
    Stackx11

    Good day...

  6. #81
    AngryMuscles's Avatar
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    what does good morning (freehand) means? strong GMs...

  7. #82
    GET BIG evansss's Avatar
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    Quote Originally Posted by KentuckyPWRLFTR
    Christmas Day...

    Squats (no belt, no wraps, raw):
    140x3
    230x3
    320x3
    410x3
    500x3
    600x3 (Good, DEEP)
    700x1 (a bit better, getting close)

    Good Mornings (freehand):
    320x3
    410x3
    500x3
    600x1

    Leg Curls:
    Stackx11
    Stackx11

    Good day...
    very impressive numbers bro. you gave yourself a nice christmas present lol.

  8. #83
    Bad Mother Fucker KentuckyPWRLFTR's Avatar
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    Angry:

    Just regular GMs no belt or anything... sort of, "as opposed to chain suspended".

  9. #84
    Olympian Bodybuilder mister69's Avatar
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    You like to fry the hammies with the lying hamstring curls?

  10. #85
    Bad Mother Fucker KentuckyPWRLFTR's Avatar
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    mister69:

    My squatting style requires strong hamstrings, but am not certain lying leg curls work that well. I just kinda pay them homage with a couple of sets, brother.

    Merry Christmas!

  11. #86
    Olympian Bodybuilder mister69's Avatar
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    well i am sure your hammies are screamin after gms and leg curls .

  12. #87
    Bad Mother Fucker KentuckyPWRLFTR's Avatar
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    Upper Back:
    Plate Loaded Leverage Chest Supported Row:
    360x10
    450x10
    540x9
    680x5

    Wide Grip Chins:
    bwx5
    bwx5
    bwx5
    bwx4
    bwx4

    Seated Rows:
    Stack to failure

  13. #88
    PR Hungry Winter's Avatar
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    Do you do Deadlifts on its on seperate day?

    Great numbers btw

  14. #89
    Bad Mother Fucker KentuckyPWRLFTR's Avatar
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    Winter:

    I should have DL'ed on Monday but left my chalk at home, so I did GMs.

  15. #90
    PR Hungry Winter's Avatar
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    How do you have the energy to do heavy squats and heavy deads the same day? I used to do that and I made gains, but I was burnt for the next couple of days.

  16. #91
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    Quote Originally Posted by KentuckyPWRLFTR
    Upper Back:
    Plate Loaded Leverage Chest Supported Row:
    360x10
    450x10
    540x9
    680x5

    Wide Grip Chins:
    bwx5
    bwx5
    bwx5
    bwx4
    bwx4

    Seated Rows:
    Stack to failure
    nice pull ups for a 300lber.

  17. #92
    AngryMuscles's Avatar
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    i'd liike to see big guys doing pull ups without probs. VIDS !! lol

  18. #93
    Bad Mother Fucker KentuckyPWRLFTR's Avatar
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    Bench Press (no belts, no wraps, raw):
    140x3
    230x3
    320x3
    410x3
    510x2

    Flat Flyes (feet up):
    100x12
    100x12
    100x12

    Parallel Bar Dips:
    bwx15
    bwx15

    That's it...

  19. #94
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    nice raw work

  20. #95
    Bad Mother Fucker KentuckyPWRLFTR's Avatar
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    Quote Originally Posted by pullinbig
    nice raw work
    thanks, brother

  21. #96
    Bad Mother Fucker KentuckyPWRLFTR's Avatar
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    Pulley Crunches:
    260x12
    260x10
    260x8
    260x9

    Leg Raises:
    bwx15
    bwx15
    bwx15
    bwx15

    Nautilus Plate Loaded Gripper:
    63x9 + 30 sec hold
    63x9 + 30 sec hold
    63x14

  22. #97
    Bad Mother Fucker KentuckyPWRLFTR's Avatar
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    Squats (suit and belt only, no wraps and no briefs):
    150x3
    240x3
    330x3
    420x3
    510x3
    600x3
    700x3
    800x2
    850x2 (unreal! these were right at parallel and EASY)

    Deadlifts (still working back on these slowly):
    315x3
    405x3
    505x1
    575x1 (easy)

    Leg Curls:
    Stack + 10 x 12
    Stack + 10 x 12

    Great Day! Pleased...

  23. #98
    PR Hungry Winter's Avatar
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    Awesome workout What are your personal bests on the big 3?

  24. #99
    Olympian Bodybuilder mister69's Avatar
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    great workout!

  25. #100
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    Quote Originally Posted by KentuckyPWRLFTR
    Squats (suit and belt only, no wraps and no briefs):
    150x3
    240x3
    330x3
    420x3
    510x3
    600x3
    700x3
    800x2
    850x2 (unreal! these were right at parallel and EASY)

    Deadlifts (still working back on these slowly):
    315x3
    405x3
    505x1
    575x1 (easy)

    Leg Curls:
    Stack + 10 x 12
    Stack + 10 x 12

    Great Day! Pleased...
    you doin any reverse hypers or glute ham raises?

    nice squats jay.

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