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04-06-2017, 06:09 AM #48121
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04-06-2017, 07:06 AM #48122
You know you're working hard at the gym when you have to say fuck out loud many many times. Sweating too and I freaking love it!
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04-06-2017, 07:07 AM #48123
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04-06-2017, 07:38 AM #48125
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04-06-2017, 07:41 AM #48126
Seems like everywhere this weather is happening. We might get it bad today. That cold front is gonna hit us tonight. Been 90s all week. Tomorrow when I wake for work will be 40s
Haircut now. And counting down hours to kill my arms tonight.
Day spent with my boy though. Should be a good one. Enjoy everyone. Stay safe
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04-06-2017, 07:46 AM #48127
**Marcus's HIT Dungeon**
Will update with lift soon!
Sent from my iPhone using TapatalkLast edited by AKD_FitChick; 04-12-2017 at 04:48 PM.
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04-06-2017, 07:59 AM #48129
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04-06-2017, 08:11 AM #48130
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04-06-2017, 08:34 AM #48131
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04-06-2017, 09:36 AM #48132
Shoulders and Arms - suggestions on how to post this is welcomed?
Overhead Press - barbell
3 sets 12, 10, 8
50lb high weight (this was hard on last one)
DB Side Raise
3 sets 12, 10, 8
20'slb high weight (note to go up)
Cable Upright Rows superset w/bicep curls - also added in 35lb plate front raise 10 reps in between sets
12 - 55lb e exercise
10 - 65
8 - 75
Reverse Cable (delts)
Free motion
3 sets 12, 10, 8
DB Curls in and outs
3 sets 12, 10, 8
high 22.5lb DB's
BB straight bar curls
3 sets 12, 10, 8
high 50lb BB, a lifter at the gym gave me advice to go down in weight so I can get full ranges to get that pop right by elbow crease. I love the help I get from fellow lifters
Tri Kick back
3 sets 12, 10, 8
25lb high weight
Rope Pull Down
3 sets 12, 10, 8
75 high weight (only got 6 reps last set)
Tri Dip Machine
3 sets 12, 10, 8
165lb highest weight
Then finished up with decline abs with 35lb plate 3 sets of 20, then v ups 10 each side x 3, then boring sit ups
All under an 65 min....sweated...loved it. I still left wanting more.
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04-06-2017, 09:38 AM #48133
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04-06-2017, 09:39 AM #48134
Back actually feels fairly decent. Thanks! Took another half of a Flexeril about an hour ago and getting ready to eat and crash. Want to wake up feeling fine and ready to punish my legs some!
We do get occasional earthquakes. If I recall correctly the Oconee nuclear plant a little ways up the road is built right at/on a old fault line.
We had a fairly small quake a within the last year or two. It was wild because I was sitting in my recliner and the beast was laying on the floor beside my chair. All of the sudden he jumped up and started growling and whining. Just a few seconds later there was quick rumble and it felt like recliner dropped out from underneath me. LOL, the wife slept straight through it.
That was just a minor thing, too. Couldn't imagine dealing with small quakes or larger events on a regular basis.There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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04-06-2017, 09:46 AM #48135There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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04-06-2017, 10:08 AM #48136
Ok, Marcus called and suggested I take another 1/2 Flexeril, so I couldn't argue.
Everyone have a good one, it's almost Friday.There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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04-06-2017, 10:51 AM #48137
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04-06-2017, 10:58 AM #48138
12, 10, 8 is reps....3 sets of 12, 10, 8 increasing weight on each set as I go from 12-8. Is that what you meant, or are you telling me to PUSH harder. I couldn't get more then 50lbs of 8 reps on shoulder press BB
I just listed my heaviest weight, so I didn't bombard the thread with my measly weights.
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04-06-2017, 11:15 AM #48139
Could you have gotten 60lbs for 3 reps? Then dropped to 40 lbs and gotten a couple more reps?
I used to think I needed an exact rep count. but what that does is in your mind you don't put everything in the prior set because you know you won't get the number you think you have to get on the next set. Try this pick a weight you know you can't get 10 reps on. Do as many as you can but don't count. Increase the weight and don't count the next reps. Just go till you can't do another. Then drop the weight and don't count the reps. Go till you can't go any more.
Yes. Push harder. You have a lot more that you aren't tapping into yet. And when you do the results will come fast.Last edited by Capebuffalo; 04-06-2017 at 11:36 AM.
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04-06-2017, 11:39 AM #48140
Yes, I know I could have lifted that for 3 reps......dang you. AWE that's what you mean by drop weights.......Light bulb went off.
for f*ck sakes.....you are totally correct. I know I more that I can give, especially if I do it your way. I have never thought of it that way.....I am such a numbers person I get fixated on it. Time to break cycles in the mind.
Words to live by "Try this pick a weight you know you can't get 10 reps on. Do as many as you can but don't count. Increase the weight and don't count the next reps. Just go till you can't do another. Then drop the weight and don't count the reps. Go till you can't go any more"
Talk about MOTIVATION for next lift......push push push
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04-06-2017, 11:54 AM #48141
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04-06-2017, 11:55 AM #48142
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04-06-2017, 02:58 PM #48143
I can't move without my back hurting from yesterday. Nice.
Hey Cape who's your best friend? DOMS.
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04-06-2017, 04:34 PM #48144
Just killed my arms!!
And I might have a new recipe for my thread lol. I'll wait to taste it before I post hahahha.
Vbar pd 4w 2f 1w (1 pin away from whole stack) ddd
Db over head (French press) 1f 2w (90s) dd 70-55 with partials
Hammer strength dip machine 2f 1w (felt strong so added more weight a bp here but man did it hurt my back :/) dd after still.
Reverse grip incline skulls ( had to try these. I loved them. But need to find my working weights) did 3 sets. Light weight high reps.
Seated alt db curls 2f 1w dd partials
Hammer strength preacher 2 handed close grip. 1f 2w ddd
Bent over iso db curl 3 sets burn out
Torched!
Here's dinner in the making
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04-06-2017, 04:54 PM #48145
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04-06-2017, 05:42 PM #48146
Reverse skulls I loved. Definitely a didn't feel of tightness in tris. But I only used 40s to get form down. So maybe start with 40s and go from there? I mean I figuring we are kinda close in strength. I think u have me beat though.
French press back is slightly arched. Head slightly forward. Elbows slightly behind head? Best way I can describe
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04-06-2017, 06:03 PM #48147
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04-06-2017, 06:09 PM #48148
Trust me. I'm trying my hardest to be ready. And getting better with eating.
Awkward with hand placement. I think I kept them on inner bend of the bar. Definitely need more weight. I don't doubt u could do 90s lol. Just like to test the waters and get my form down before hitting it completely hard.
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04-06-2017, 06:14 PM #48149
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04-06-2017, 06:24 PM #48150
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04-06-2017, 06:26 PM #48151
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04-06-2017, 06:27 PM #48152
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04-06-2017, 06:29 PM #48153
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04-06-2017, 06:31 PM #48154
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04-06-2017, 06:42 PM #48155
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04-06-2017, 06:43 PM #48156
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04-06-2017, 07:01 PM #48157
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04-06-2017, 07:03 PM #48158
**Marcus's HIT Dungeon**
Finally home. Eager for dinner....not lifting tomorrow morning, it's my rest day. Can't wait for chest on Saturday and to implement all I am learning. Thanks to Cape and Nach and all you others for giving this chick some good insight.
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04-06-2017, 07:24 PM #48159
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04-06-2017, 10:34 PM #48160
Dang back is still being a royal S.O.B. Woke up with it spasming, so decided not to push my luck and end up with a pissy shoulder and my back giving me grief as well. Just finished rumble rolling and doing a little band work for shoulders. Will have a go at it.tomorrow night.
There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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