Failure is NOT my Destiny!

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  1. #1
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    Failure is NOT my Destiny!

    Well...I had lots of energy for my workout

    And thank gawd cause damn....that was tough!!! I was so dead I couldn't barely do the hammers And I didn't even know till I sat down and tried to push the w8, lol...kinda surprised myself.

    Low incline DB Press 30/8, 35/7, 35/6, 35/6, 30/10, 20/15....120-150 RI

    Spot on the last set of 35's or I would have only got 5...first set was flat while I w8ed for a bench

    Low Cable Fly 20/10, 20/8, 15/12...90 RI

    High Cable Fly 35/10, 40/5 + 30/5, 30/8...90 RI

    Middle Cable Fly 30/7, 20 or 25?/9, 17.5/12...90 RI

    Hammer Press 35/4 + 25/4, 25/8, 25/7....120 RI

    ...that's what you call muscle failure LOL...I can normally do 45/8 too funny.

    Swiss Ball Flyes 15/8 x 2, 15/6....90 RI

    I decided I was too tired for 1 1/2's so just did regulars.


    25 minutes HIIT on elliptical

  2. #2
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    Good W/O

    What's up tomorrow?

    Meals?

    DP

    Thank you Leah...and I''m sorry too

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    legs or shoulders

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    upick....

    1 Swiss Ball Shoulder Press 4 sets....partner 0 RI

    2 Seated Militiary BB 4 sets

    3a Machine Laterals 3 sets 0 sec RI
    3b DB Lateral Raises Partner RI

    4a One Arm Cable front Raises (handle) 3 sets 0 sec RI
    4b Two arm DB Front, Hammer grip 3 sets, Partner RI

    5a BB Shrugs 3 sets 0 sec RI
    5b Inverted grip V-bar Cable Uprights 3 sets Partner RI

    6a Prone Swiss Ball Rear Raises 3 sets...0 sec RI
    6b Cable reverse Flyes sitting backwards on the preacher bench....3 sets, Partner RI

    7 Free Motion Seated Cable Press... 3 sets, Partner RI





    DP

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    k thanks

    I'm going to go.

    GNA

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    GNL

    A

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    GN

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    GML

    Fucking cat screamed from 3:30 to 5 AM...I'm fucking pissed and fried....

    Need to make a leg program for you...rest your shoulders from chest?


    DP

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    GM

    I had a a restless sleep too.

    Ok

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    I was looking for Hammmy Kablammy last night........I think it is buried in one of your journals.....how come other sites take you to the post in a search instead of the thread......HTF do you find something in a 500 post thread?

    DP

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    I saw it.

    I have that workout.

    GMA

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    Can you post it...I'd like to revise it please

    Thank you Leah


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    Good workout yesterday!

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    Ok...no I don't

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    I have this?

    The two best ways to get more ass, muscles involved that is, is first to really squeze the glute/hamstring tie-ins at the top of a supersetted DB SLDL and a BB SLDL.
    Also explore new and painful (hard exercises), like my second recommendation.
    Place a bench behind a smith machine, paralell to the bar, approx 18-24 inches awy depending on your height (Kurgan may need more space!) Place one foot (the front of the instep) up on the bench, and the the other leg foward of the bar so that when your rear leg's knee barely touches the floor, your front knee is at a 90 degree angle (knee not going out over your foot). Do one leg, then the other for 8-12 reps, times 4-5 sets, raising the weight each set. Kind of looks like a cross between a one legged squat and a lunge!
    This will toast your butt, but you will not feel it there during the exercise!
    As for your other exercises, I would recommend a total change next W/O and then never do the same W/O twice. Add in some front squats, hack squats, DB squats, high rep work, especially with extensions and leg curls, and really push the envelope!

    Josh, there is part of the problem right there. Try more sets of squats, pyramiding weight up and reps downs, and then down sets with higher reps once you are exhausted!
    Something like
    12 X warm up
    8 X weight 1
    6 X weight 2
    4 X weight 3
    8 X weight 4 This is the prime work set
    15 X weight 3
    20 X weight 2
    25 X weight 1
    or if you don't want down sets, then do 3-4 sets at your heaviest weight after 2-3 w/u's 8,6,6,4
    When I talk about high rep, like leg extension I mean 40, 50, 60, 80 reps
    As for step ups, I spend more energy on balance than on the weight, so I guess I'm a step-up wuss!
    Thanks Nat

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