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My journal
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10-15-2006, 09:25 AM
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#1 |
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*******Labs
Elite Member
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My journal
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I will be posting in here the workout and stuff.It is a workout that I made, and gave to oen of the football players at my school, because he wanted to get a big chest like mine.Here is the routine.
Monday-chest Stretch 5-8 minutes Pullovers 3x 12 Light wieght bench press 3 sets 12,8,6 Bench press heavy 5x5 Barbell bench press negatives 3 of 2-3 reps Barbell incline bench 3x5 Barbell decline bench 3x5 Barbell bench press partial reps 5x3 pushups 3xfailure Tuesday-bicep,tricep Dumbell bicep curls 3x10-15 Barbell preacher curls 3x15 Pushdowns 3x10-12 Db tricep extensions 3x8 CG bench press 3x8-12 Wedesday-Shoulders,back Side raises 3x8-12 Behind neck presses 3x10-15 Shrugs 3x12-15 Pulldowns to front 3x10-15 Pulldowns to back 3x10-15 Cable rows 3x10-15 Thursday-legs Squats 4x10-15 Leg extensions 3x10-12 Leying leg curls 3x10-15 one legged leg entensions 3x8  |
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14 year old IronMagLabs Athlete
Bench 215x2 Squat max 260-280 156lbs 5'6 |
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10-15-2006, 10:51 AM
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I SeeŠ
Elite Member
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You are the man Kefe!  Your still my idol.  |
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10-15-2006, 04:12 PM
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Super Hero in Training
Join Date: Mar 2002
Location: Tip of the spear!
Posts: 28,285
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you have EIGHT exercises for chest @ approximately 200 reps.. (WAY too many) in contrast: you only have two exercises for your shoulders. (and NEVER do anything behind you head: There isn't any added benefit and only places rotators in bad position) and basically 2 exercises for your back..which is one of the largest muscle groups on your body. (the tothe front and to the rears are basically same exercise, slightly different angles) If you can't 'kill' the muscle group with 3 exercises or less, you aren't going intensly enough. You are overtraining one part of your body and not taking care of anough business w/ the rest. in other words: the workout sucks. Goback to basics. Not to be mean, but you have been on the boads long enough to know this. And now you are trying to give bad advice to someone else... I know....jr. high/ high school: "hey..how much can u bench, dude?" you want to help your friend? teach him right. Suggestion: - limit to 3 exercises for chest - add either bicep or tricep w/ chest (do the other bi or tri day w/ either delt or back day) For back: do a pull up/pull down exercise; rowing exercise, and lower back Delts: prefer to do you presses first; lat raises will pre-fatigue your delts, presses will suffer, add somethinig in for rear delts legs: maybe calfs instead of 2nd leg extension exercise. |
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Success leaves clues. People who produce outstanding results do specific things to create those results
Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed |
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10-15-2006, 04:17 PM
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I am Rollo Tomassee..
Elite Member
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If I take a shit all over this first page, this would be the best most journal in history of IM.
Hmm...Ill get the corn! |
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6' 209lbs (8/16)
Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal |
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10-17-2006, 08:34 PM
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I SeeŠ
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10-17-2006, 08:54 PM
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I SeeŠ
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10-17-2006, 09:00 PM
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