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  1. #26
    GET BIG evansss's Avatar
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    Quote Originally Posted by Phil9999
    Squats supetsetted w weight free sissy squats
    225-22 5 sets of the sissy squats w out weights
    315-8
    315-7
    315-6
    315-5
    i used to do hack's supersetted with sissy's and my quads would be absolutly fried. even with no weight those sissy squats start to fuck with your legs....workouts are looking solid though.

  2. #27
    Junior Bodybuilder
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    hey your numbers look great man, i was wondering, im thinking about a sust only cycle, how is it working for you what do you think, would you reccomend something different or stack it with something else?

  3. #28
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    Friday night was Hams and Shoulders
    Hamstrings

    Lying leg curls
    70-30 reps
    110-12 slow resistance
    120-10 slow resistance
    130-8 slow resistance
    130-8 slow resistance

    Standing Leg Curls
    70-10
    70-10
    70-10
    70-10

    Stiff Legged Deads
    185-12
    185-12
    225-10
    225-10

    Delts
    Upright Machine Press
    4 sets w heavy resistance

    lying machine press
    4 sets w resistance

    Laterals
    35-12
    40-10
    40-10
    40-10

    Front Raises
    40-10
    40-10
    40-10
    45-9

    Rear Delts bent over dumbells
    40-10
    40-10
    40-10
    40-10

  4. #29
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    Sorry guys forgot to throw in tuesdays biceps and triceps workout

    Alternating dumbell curls
    40-12
    50-10
    55-10
    50-10

    Preacher Db curls
    30-12
    35-10
    35-10

    Concentration
    40-7
    40-7
    45-5
    45-5

    One Arm Push Downs
    60-20
    65-15
    70-10
    70-10

    Supersetted Nosebreakers into CG BP into dips 4 sets w 45's on each side of the ez curl bar

    3 sets of pushdowns cant recall the weight

  5. #30
    GET BIG evansss's Avatar
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    Quote Originally Posted by Phil9999
    Sorry guys forgot to throw in tuesdays biceps and triceps workout

    Alternating dumbell curls
    40-12
    50-10
    55-10
    50-10

    Preacher Db curls
    30-12
    35-10
    35-10

    Concentration
    40-7
    40-7
    45-5
    45-5

    One Arm Push Downs
    60-20
    65-15
    70-10
    70-10

    Supersetted Nosebreakers into CG BP into dips 4 sets w 45's on each side of the ez curl bar

    3 sets of pushdowns cant recall the weight
    Nice workout but i feel like your Alt DB curls should be higher more in line with the other numbers of your workout. Strictly IMHO though.

  6. #31
    AngryMuscles's Avatar
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    reverse pulldowns is my main bi workout nowadays ^^:

  7. #32
    Sauce Monster
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    Yea maybe your right evanss i always felt sorta awkward doing them for some reason. Ill try to force those suckers out next time.

  8. #33
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    yea they burn dont they angry?

  9. #34
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    We started this week of w some quads calves

    Seated Calf machine
    2 plates for 25
    3 plates for 25
    3 plates and a quarter for 25
    3 plates and 2 quarters for 20

    Standing Calf Raises
    220-25
    300-20
    340-15
    400-10

    Quads
    Leg Extensions
    4 sets w slow resistance cant remember the weights

    Wide Stanced Squats
    225-30
    315-12
    365-6
    365-6

    Leg Press
    6 plates each side-10
    7 plates-10
    8 plates-10
    9 plates-6

    Walking Barbell Lunges
    105lbs 10 each leg
    125lbs 10 each leg
    135 lbs 10 each leg
    first time ever doing them w the barbell thats y the light weight

    Lying leg curls for hamstrings
    110-13
    130-10
    130-10
    130-8
    130-8

    Abs
    4 sets of 20 on the crunch machine

    obligue machine 5 sets of 20

  10. #35
    Sauce Monster
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    Tuesday was lats and abs

    Pullups w 4 seconds on the negative
    12
    10
    8
    7

    Bentover Row
    185-15
    185-15
    225-10
    225-10

    Pull Downs
    150-15
    170-12
    180-10
    190-10

    One Arm Rows went lighted this week the pro helped me keep a strict form
    120-15
    120-15
    120-15
    120-12

    Seated Row
    190-15
    220-11
    220-9

    Deadlift extra hard at the end lol
    225-15
    315-9
    315-8
    315-7

    Abs

  11. #36
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    o and hamstring too
    lying leg curls 4 sets
    standing leg curls 4 sets
    seated leg curls 4 sets

  12. #37
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    Shoulders TRaps Triceps
    DB shoulder press
    70-15
    80-12
    90-10
    90-9

    Bent Over Rear delts dbs
    40-15
    40-13
    40-14
    50-9

    Machine Upright Press
    one plate and quarters-17
    2 plates-12
    2 plates-10 drop set into 1 plate-10

    One arm side lateral raises
    25-15
    30-10
    30-10
    30-10

    Cable Front Raises
    70-12
    80-10
    70-12
    70-10

    Barbell Shrugs
    225-15
    275-12
    295-10
    295-10

    High Rows
    80-12
    90-12
    100-12
    100-12

    Triceps
    Reverse pushdowns
    120-20
    140-13
    160-10
    160-10

    Skull Crushers supersetted w dips
    did it w easy curl bar w one plate each side 4 sets of each exercise

    one arm reverse push downs
    50-12
    50-10
    50-10
    50-9

    abs

  13. #38
    AngryMuscles's Avatar
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    Quote Originally Posted by Phil9999
    yea they burn dont they angry?
    oh yeah..they burn more than doing tons of curls..and really fucks your forearms too

  14. #39
    AngryMuscles's Avatar
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    and also, i miss those seated calf raise machines..we don't have them at our new gym.....damn how i love those baby.

  15. #40
    I'm All Over!!! DirtyD's Avatar
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    I agree with everyone, you got some great numbers there Phil!!! I may just incorporate a few of those exercises into my routine from time to time. Keep up the great work bro.

  16. #41
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    hey thanks dirty d.

  17. #42
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    Chest and biceps
    Flat Bench Press
    135-20 2 sec pause on chest
    225-15 2 sec pause on chest
    245-9 2 sec pause on chest
    265-6 2 sec pause on chest

    Incline
    185-12
    205-10
    205-9
    205-8

    Flat db flies
    50-10
    60-6
    60-8
    60-10
    dont ask i dont know how that happend lol

    Supersetted Cable flyes w dips

    Biceps
    ez curl bar
    25's-20
    45's-10
    45's8
    45's-8

    Preacher Curl w ez curl bar
    35's-7
    35's-6
    35's-6
    35's-5

    will finish typing later

  18. #43
    AngryMuscles's Avatar
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    solid bench....but why not incorporate chest with tri worksouts?

  19. #44
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    I usually liked to train my tris w shoulders. or with biceps i seem to get the best results that way.

  20. #45
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    arm workout continued
    alternating dumbell curls
    50's-10
    60's-5
    50's-8

    Cable Concentration curls
    55-15
    55-12
    55-12
    55-12

    abs

  21. #46
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    Friday we hit quads again trying to build up this lagging bodypart to maybe do a show in the spring/summer
    warmed up w calves
    standing calf raise w a drop set for every set 4 sets

    Squats
    225-20
    315-12
    405-1 fell after that then refocused
    405-4
    405-3
    405-2
    225-15

    Leg Extension
    3 plates-12 4 seconds coming down
    3 plates-12 4 seconds coming down
    4 plates-8 4 seconds coming down
    4 plates-8 4 seconds coming down

    Dumbell walking Lunges
    20 steps w 35's
    "
    "

    One Legged Leg Extensions
    60-12
    60-12

    SLDL-just hitting the hams w one exercise will hit them fully w back
    185-12
    185-12
    185-12
    225-10

  22. #47
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    I trained bac and hams monday to give the quads an extra days rest from fri workout

    Pullups 4 seconds on the negative
    13
    9
    7
    6

    Bent Over reverse grip barbell row
    185-15
    185-15
    225-10
    225-10

    Pull Downs
    150-15
    170-10
    180-10
    180-10

    Row Machine 2 arms at once
    105 each side
    4 sets of 10 slow on the negative

    one arm cable row
    60-10
    60-10
    70-10
    70-10

    Deads On smith the pro put these in for this week to practice my form but i didnt like it at all i kept hitting the bar on the spot where it locks in and it looked pretty messy.

    Hams

    4 sets of standing leg curls

    4 sets of lying leg curls w a 6 seconds on the negative

    fastly done seated leg curls

    abs
    crunches machine
    4*20

  23. #48
    Sauce Monster
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    Felt like the man today doing legs. Forgot to mention last wed i through some decca into my cycle. this is my sixth week on the sustanon i plan on running the cycle another 7-8 weeks at sust 750 decca 750.

  24. #49
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    Quads calves

    Calves
    leg press calf raises
    w double contraction 4 sets

    standing calf raise 2 seconds down 4 sets

    Quads
    Squats
    315-15
    365-10
    405-5
    405-3

    Leg Press
    6 plates-10
    7 plates-10
    8 plates-10
    9 plates-10

    Leg Extension
    4 sets of 8

    Barbell Lunges
    115-10
    135-10
    135-10

    Stiff Legged DEad w dumbells
    70-12
    75-12
    75-12

    Abs
    5 sets of crunches

    4 sets of cable laterals for obliques

  25. #50
    AngryMuscles's Avatar
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    strong!

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