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10-05-2015, 08:08 AM #26241
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10-05-2015, 08:09 AM #26242
Chest and bi's today..... Can't wait. Fueling up now
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10-05-2015, 08:10 AM #26243
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10-05-2015, 08:17 AM #26244
also wrote this to someone who asked about pre exhaust
re-post
pre exhaust would be ideal for him because he's come to a point in his training were its getting extremely hard to increase the weight due to yrs and yrs of training and when he does start increasing the poundage he gets injured so he needs something to help him re-establish the growth process and also help with injury prevention. Its something what I've been doing for the last few months due to my shoulder injury. It helps me increase the intensity while pushing my boundaries so I am still stimulating growth if you check out some of my routines you'll see how I use pre exhaust on major and on some minor muscle groups.
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10-05-2015, 08:19 AM #26245
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10-05-2015, 08:21 AM #26246
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10-05-2015, 08:33 AM #26247
my legs are sore as shyt from yesterday
3 point stance in effect!
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Im do! I've been really stretching b4 w/abs but I need to do it after now moreso! since im on atm I was trying to get thru to the end but I have this wonderful idea brought on by you and your training - hell if im morphing into you im on surely on the RIGHT PATH FOR BECOMING A BEAST
I will pre-exhaust(and here and there do a pre-exhaust S/S - which we love so much(exploding with blood flow to keep my pressing movements down)
I've got about 4-6wks left and I KNOW I CAN GROW W/THIS TYPE IF TRAINING - I did in the past on a pullback(not as much but I was only on my TRT dose of 150mgs wkly - which I will bump to 200mgs wkly and see where that leaves me in my TT/& FT)
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10-05-2015, 08:59 AM #26249Originally Posted by marcus300
I can literally begin pouring sweat just from light weight and concentrating on my form and breathing. My lift literally exploded in poundage just from having form and my core adjusted. Amazing!
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10-05-2015, 09:03 AM #26250
Excellent, sounds like you already know all about it. I've been incorporating it within my HIT program because over the years I've not so much concentrated on it and relied purely on my strength but since I've been bracing on my major lifts and pressing movements especially overhead things have been improving in size and I feel so much stronger.
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10-05-2015, 09:09 AM #26251
2nd time trying to self bleed myself and still it constantly congeals within 1 min, this time I used a 18g needle which looked like a harpoon and it still congealed. Took aspirin to help thin the blood but finding it hard to do it myself. Don't really want to try any suction. Next month I will be able to give blood again but in the meantime I've got an appointment this month regarding my RBC at the hospital and just wanted to get in the low zone before they start any treatment.
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10-05-2015, 09:27 AM #26252
Great post igi man. Weekend all I did was arms.and a bit of cardio.
Tonight is another week of pushing the limits.
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10-05-2015, 09:37 AM #26253Originally Posted by marcus300
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10-05-2015, 10:07 AM #26254
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10-05-2015, 10:11 AM #26255
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10-05-2015, 10:19 AM #26256
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10-05-2015, 10:20 AM #26257
I stretch a lot in between set especially with back but I don't really over stretch outside the range of motion, if I am going to do that I would do it after. I stretch biceps and back a lot during workouts and anything else if I feel it will benefit me or I feel tight. I use a rumble roller before I go to the gym very often and usually use it everyday just to help me loosen up and give myself a deep tissue massage
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10-05-2015, 10:24 AM #26258Originally Posted by marcus300
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10-05-2015, 10:30 AM #26259
This thread 100mph a min...
Went to bed last night thinking I was going to do chest today. Woke up this morning and shoulders where sore from yesterday. Plus everyone wants to do chest on Monday so I switched it.I like being different myself LEGS it was....
I did 2 sets of Abs to warm the lower back up. Nothing major I did ab work Sunday. I just wanted to try this because I seen where a lot of guys on here do it. It works lower back was feeling good when I started.
I tried the Pre-exhaust them first. Wish I could have read Marcus posts before hand. I think I got it thought maybe.
Warmed up 12 min on the Elliptical then stretched real good. Hit the shoulder stretches and legs a little more.
Leg Curls Laying down 2 f 12, 10 (1 w 8 2 forced had a guy pick the weight up for me for 2 negs)
Leg Extensions 2 f 12 12 (1w 8, 3 forced 2 neg)
Ok at this time my legs was already feeling it and they didn't realize we was just getting started.
Back squat I Built up to a heavy 3. first weight I did 10 reps next weight 6 next 6 then 3. Then I did a DD.
DB straight Leg Deads 2 f 12 12 1 w 8 rp 4
Plate over head walking lunges... 3x10 each leg.
Legs was shot. I was soaked in sweat. I didn't walk on treadmill. I stretched some and got out. 54mins(Weights)
Great way to start the week off.Last edited by Bodacious; 10-05-2015 at 10:50 AM.
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10-05-2015, 10:31 AM #26260
Chest day
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10-05-2015, 10:32 AM #26261
Yea I also do the same. I think it also helps getting blood to them??? Not fore sure just seems like it. Rumble Roller... thought I was the only that used them. I seen Nach said he was getting a DTM yesterday. I was thinking he needs a RR. That shit hurts if done right. LOL
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10-05-2015, 10:40 AM #26262
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10-05-2015, 11:14 AM #26263
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10-05-2015, 11:30 AM #26264
Here you go Bracing and breathing
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I already do what the others said and do in between sets(back/bis etc) - while keeping my RCs warm I'll bring 5lb plates and keep em warm the. Whole time b4 any pressing movement -
- I always start my sessions w/stretching(various types) and abs and this has been excellent - but I need to do more stretching AFTER my sessions - this is where/when I feel it the most so more after my session is what im going for!Last edited by NACH3; 10-05-2015 at 11:57 AM.
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10-05-2015, 12:03 PM #26268
Shoulder Day
15 minute warm-up (Letting the PreWorkout drink kick in)
Seated DB press: 55x12, 65x8, 75x6 drop 70x2 drop 65x2
Side Laterals: 30x12, 35x10, 45x8 drop 40x3 drop 35x3
Incline Reverse Flyes: 25x12, 30x10, 40x6 drop 35x3 drop 30x2
Cable Face Pulls: 25x12, 40x12, 60x10 pause 6 pause 6
Underhand front BB raises: 45x14, 65x8, 85x5 pause 2 pause 2
BB Shrugs: 245x13, 275x9, 315x8 pause 3 pause 3 pause 2
Thanks to whoever explained the face pulls recently with the picture "thumbs down". That hit the spot in an exercise that generally didn't. Appreciate it!
Thanks Nach for previously showing the underhand BB raises for front delts and rounding the rear delts. Felt good!
Great pump this workout!
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10-05-2015, 12:03 PM #26269
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Well I'm gonna go in for arms - I'm gonna give em hell -
I'll be off tomorrow and possibly the next day due to work scheduling(up at 3am eating just to get there by 530am till who knows when lol) so I'll get my rest tomorrow and the next day will report back!
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10-05-2015, 01:53 PM #26271
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10-05-2015, 01:53 PM #26272
Hit chest today, feeling the PUMP
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10-05-2015, 01:56 PM #26273
Just got my hematocrit value from the Dr. and T labs are out of the way for a bit. Hematocrit came back @ 52.6%, so draining that pint last week did me fairly well considering I always run rich/high and was 55.7% just prior to draining the pint. However, I hydrated very heavily for a couple of days prior to my Dr. labs, so that may have helped. In the past, a pint would only drop me 1-2% max. and a double RBC generally gets me ~3.5% max.
I can donate blood again this Friday and will do so. I believe I am am going to go with a whole blood vs. a double RBC. Since my blood is stupid/temperamental/genetically f-ed up, I am going to see if I can get a better balance by going w/ the whole blood donation @ a more frequent interval and continue to monitor hct and self bleed when necessary.
Just playing it safe since I have the clotting disorder, very rich blood, a crappy health history, and am just high mileage in general.
Oh, the blast starts tonight!Last edited by almostgone; 10-05-2015 at 01:59 PM.
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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10-05-2015, 02:43 PM #26276
Heading in for arms. Threads is moving way to fast now. Gonna catch up after.
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10-05-2015, 03:50 PM #26277
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10-05-2015, 03:53 PM #26278
Marcus should post a pre talk everyone morning for us. Just reading some of his and Kels stuff gets me pumped.
I can see them in the gym with their eyes about to pop out (even if they did ) they would still get that last rep in. Then put their eyes back in.
Hell I'm at work only thing on my mind is arms for tomorrow.Last edited by Bodacious; 10-05-2015 at 05:04 PM.
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10-05-2015, 04:52 PM #26279
Back from arms
Tris
Pushing it more now, got breathing down, and catching myself hearing ag and nach yelling at me to breath
Close grip bench 3 warms 1 feel 1w dd (I wouldn't say to complete failure but Def pushing more)
Vbar push downs 1f 1w dd
Flat one arm db skulls straight into one arm db over heads 3 sets
One arm reverse pull downs
Bi's
Seated palms up db curls 1 f 1w 1 drop
Incline db curls with rotation straight into hammer curls
One arm hammer strength machine curls
Rope curls twisting out at peak
Arms were full of blood. Looking very thick and big today. Especially after those rope pulls.
Itching to push more still. But felt great.
Finished with 17 mins cardio ( hungry prego wife kept texting when's dinner lol)
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10-05-2015, 05:04 PM #26280
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