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#5461 | |||||||
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Thats Dr. Keke to you!
Elite Member
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#5462 |
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fiendish thingy
Elite Member
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why thank you kit katt.
thanks, it is my second time doing ez bar preachers. I tried them a long time ago but hated the way they felt, plus I had to make them alot lighter. However, when I actually decided to do a real set I got a feeling in my biceps I've never got before. They do feel really awkward on the arms and wrist though. |
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#5463 | |
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fiendish thingy
Elite Member
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Quote:
![]() They also leave it on the same radio station. It is like they got a list of the worst songs to play in a gym. |
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#5464 |
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fiendish thingy
Elite Member
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Today's workout -
lower foam roll dynamic stretching unilateral barbell RDL's - RI 2 minutes warm up 4x5 each leg at 160 lbs PR tyler grip DB static holds - RI 90 seconds 3x30 seconds at x2 65 lbs PR ironmind white extensor bands - RI 90 seconds 3x8 each hand w/ 3 second isometric at full extension Good workout. The RDL's were really pissing me off on the last two sets for my left leg. For some reason I was not finding my balance and had several mock reps that didn't count. The tyler grips are tough shit. I cut out the unilateral leg press because they always bother my knees to some degree. My knees have felt great the past week and I plan on keeping them that way. I do like the leg press though. I need to find a good replacement. I am considering Bulgarian squats, but I don't know if I want to do that to myself. Time to stretch. |
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#5465 |
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Smartass anthropologist
Elite Member
Join Date: Apr 2006
Location: Anywhere, everywhere, nowhere....
Posts: 5,999
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Noiiiiice U?L RDL's Mr Fu. Very nice.
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#5466 |
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fiendish thingy
Elite Member
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ty.
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#5467 |
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fiendish thingy
Elite Member
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Today's workout -
upper standing strict overhead press - RI 3 minutes warm up 5x2 at 165 lbs seated cable row - RI 2 minutes 2x8 at 165 lbs hammer strength wide chest press - RI 2 1/2 minutes 2x6 at x2 155 lbs PR neutral grip pulldown - RI 2 1/2 minutes 2x5 at 220 lbs PR band face pull - RI 90 seconds 3x18 w/ light jump stretch band overhead DB unilateral elbow extension - RI 2 minutes 1x8 each arm at 40 lbs PR 1x12 each arm at 30 lbs seated alternating curls - 1x5 each arm at x2 55 lbs standing alternating curl ladder - start with 1 rep each arm at x2 50 lbs, then worked down to x2 15 lbs DB's adding 1 rep each 5 lb increment, there was a 2.5 lb increment at x2 17.5 lbs. I added 2 reps at the end finishing with 10 reps each arm with 15 lbs time to stretch |
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#5469 |
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fiendish thingy
Elite Member
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yes, thank you, boot them I did.
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#5470 |
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fiendish thingy
Elite Member
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Biceps got sore after saturday's workout, and they are still sore. This is like the 2nd or 3rd time they have ever got sore, never lasted for more than a day either.
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#5471 |
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fiendish thingy
Elite Member
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Today's workout -
lower foam roll dynamic stretching PL box squat - RI 3 minutes warm up 5x5 at 275 lbs platform conventional deadlifts - RI 3 minutes 3x5 at 285 lbs unilateral leg curl - RI 90 seconds 2x8 each leg at 125 lbs leg extension - RI 90 seconds 2x10 at 195 lbs coc #1 - 1x11 each hand PR Very good workout. I moved my stance in a bit closer on the squats, it felt a little better. For the record, my deadlift grip has been DOH for the past several weeks, I never noted it though. Captain of crush set felt solid today, best I've felt with the #1. Time to stretch. |
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#5472 | |
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do work son
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Quote:
My biceps don't get nearly as sore as other small muscles of mine do like my calves, triceps, or delts. Strange... |
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#5473 |
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fiendish thingy
Elite Member
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Yeah it is strange. I like it though.
![]() Same thing with my shoulders though. They only got sore once, and they got really fucking sore, it was weird. |
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#5474 |
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fiendish thingy
Elite Member
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Today's workout -
upper PL flat bench press - RI 2 1/2 minutes warm up 4x3 at 215 lbs unilateral t-bar rows - RI 2 minutes 4x8 at 135 lbs PR first time doing this, I count the bar in the total weight seated machine fly - RI 90 seconds 2x8 at 210 lbs straight arm pulldown - RI 2 minutes 2x8 at 175 lbs PR overhead EZ bar close grip elbow extension - RI 2 minutes 1x12 at 80 lbs 1x10 at 80 lbs EZ bar close grip preacher curls - RI 2 minutes 2x10 at 70 lbs PR 6 sets of rotator cuff work iron mind white extenson bands - RI 60 seconds 2x15 each hand stretch Very good workout. For the first time ever I discovered leg drive in my bench press. Usually I get my feet really far back towards my head and have them on their toes to get really tight. I decided to see what would happen if I layed them flat and tried driving through my heels. I got my stance out a little wider and actually noticed it helping me bench. I remember trying to get the hang of it a while ago and just gave up because I just couldn't feel like I was getting any drive. It definitely took concentration though. Glad I finally figured that out. Benching today was pretty easy as a result. |
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#5475 |
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fiendish thingy
Elite Member
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Just got my ISSA text books. Took a look at the first block of practice exam questions without touching this stuff in a while and only missed one question.
![]() Damn details, 80 bones in the axial skeleton for those who care, can't forget those ribs... |
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#5476 |
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Smartass anthropologist
Elite Member
Join Date: Apr 2006
Location: Anywhere, everywhere, nowhere....
Posts: 5,999
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Dear lord above. By the many arms of Vishnu.....
175lb, straight arm pulldowns???? That's crazy.
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#5477 | |
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fiendish thingy
Elite Member
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Quote:
thanks |
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#5480 |
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fiendish thingy
Elite Member
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lol
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#5482 |
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Smartass anthropologist
Elite Member
Join Date: Apr 2006
Location: Anywhere, everywhere, nowhere....
Posts: 5,999
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#5483 |
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The Evil Director is IN
Elite Member
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I second this! My arms always feel like they're going to snap doing things like that, good job!
![]() First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"
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#5484 |
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fiendish thingy
Elite Member
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#5485 | |
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fiendish thingy
Elite Member
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Quote:
tyty |
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#5486 |
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iwillmakeyousmelltheglove
Moderator
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Damn...lot of PRs up there, great job
![]()
http://sdatrainingprograms.blogspot.com - Updated 13/11/09
*****READ THIS FOR TRAINING INFO:***** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE". |
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#5487 |
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do work son
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Interesting proposition on benching. I too clinch my legs as close to my head as possible and don't get as much drive from my lower body as I should. Will definitely work on that. Thanks bud.
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#5488 |
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fiendish thingy
Elite Member
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ty
I'd rather be setting a bench PR though, yarg Yeah go for it, I am glad I finally got the hang of it, it definitely helps. |
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#5489 |
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fiendish thingy
Elite Member
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A little update on my diet.
It's shit! I've been eating alot but I am eating like one cheat meal a day. I am letting myself do this because after a couple more weeks it is time for a strict diet cut and conditioning training. Conditioning = pain |
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#5490 |
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iwillmakeyousmelltheglove
Moderator
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I second this. My last few workouts have been near-death experiences in terms of aerobic conditioning.
http://sdatrainingprograms.blogspot.com - Updated 13/11/09
*****READ THIS FOR TRAINING INFO:***** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE". |
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