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10-15-2015, 09:27 AM #27241
What Marcus said also sfla
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10-15-2015, 09:43 AM #27242
Hey you monsters!!!
Just got done doing some light cardio about 30 mins of it and also hit abs some. Rest day for me today. Everything on me is sore. I did legs Monday and they are almost back to normal today. Chest is fried from yesterday arms are still sore. Today will be a good rest day and going to eat up for back or shoulders tomorrow. Which ever I decide tonight. Have a day fellas. Will be lurking.
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10-15-2015, 09:44 AM #27243
Nice sessions by everyone also. Lets keep this up.
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10-15-2015, 10:36 AM #27244
Starting to feel the anxiousness. Starting to feel the anticipation of a workout.
Getting exciting now. T-5 hours!
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10-15-2015, 11:35 AM #27245
Day 3 HIT, OOS - Legs
Nauseous, sick, shaking....nnuf said.
Attempting to recover so I get back to office
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10-15-2015, 11:49 AM #27246Junior Member
- Join Date
- Jun 2015
- Posts
- 88
Back has I always been a struggle for me mmc wise, lowered weights from last week, focused on squeezing that walnut, and dear god make made a world of difference... Still have trouble flexing lats and squeezing back together in sync but way better than last week... Baby steps... Intensity was still high with lowered weight.. Not bad workout!
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BACK
stretching rolling abs RC ex's dynamic stretching - MMC was on fire(cracking walnuts all day)
Oh and I fvkin killed it... Added in some pre-w/o Ephedrine i am on one
Neutral grip chins
2w to failure(15+/8+) holding top of contraction for 2-3sec
CG Pulldowns
2 Warm ups a feeler 1w 5 drop 4 drop 2+
Straight arm pulls
2w w/rope - higher end rep range to failure
1w w/long bar to failure -- explosion of blood in these
BB Bent over Rows
2 feelers 1w(315) 4+ drop(275) 4 drop 3+ maybe a 4th but I held that squeeze for fvkin 5sec
Seated U-grip handle
2 feelers(didn't know how much I was going to need being I blasted my BB ROWS
1w 8+RP/1.5+RP/1
Deads
225/275/315/365/225(got 15+ on last 225) touch and go!
Weighted hypers
2w higher end rep range(to failure on both)
Weights done in 42min - I was on pace to hit 35min but changing the weights on deads fvked me up lol -
Yeah I'm still flying w/the ephedrine
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10-15-2015, 12:10 PM #27248
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10-15-2015, 12:13 PM #27249
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10-15-2015, 12:14 PM #27250
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10-15-2015, 12:46 PM #27252Junior Member
- Join Date
- Jun 2015
- Posts
- 88
Originally Posted by NACH3
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10-15-2015, 12:46 PM #27253
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10-15-2015, 01:23 PM #27254Originally Posted by Sfla80
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10-15-2015, 01:42 PM #27256Originally Posted by NACH3
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10-15-2015, 01:58 PM #27257
https://www.youtube.com/watch?v=ktVjScrKWI8
From 2:00-3:34.
This is the shit Marcus dreams of right here. Im getting real anxious eating my pre-workout meal. Shaking a bit.
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10-15-2015, 02:03 PM #27258
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10-15-2015, 03:30 PM #27259Associate Member
- Join Date
- May 2015
- Posts
- 398
Arms today and I'm fuking shot, post workout shake and rest day tomorrow looking forward to it. Holding phone up for this post is burning my bis
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10-15-2015, 03:31 PM #27260Associate Member
- Join Date
- May 2015
- Posts
- 398
Originally Posted by Hazard
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10-15-2015, 03:39 PM #27261
Freaking destruction. In the goddamn zone!
Weighted pull-ups, 6 rest pause 2 and 2 negs. Held them at the top...while I could. Freaking insanity.
Close grip pull downs, 7, drop for 3, drop for 5: might have dropped too much on the last one.
BB bent over rows, had to add new weight and still got 8, rest paused for 2.75, drop for 2. Done.
T bar rows, got a gentleman's 4, drop for another 3.
Done.
I may try DB pullovers or straight bar pull downs next time before BB rows. Never done either one much in the past.
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10-15-2015, 03:46 PM #27262
- Join Date
- Nov 2005
- Location
- Standing Above Weakness
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- 16,033
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- 2
Everyone is on fire.... Love it. I'm in a ton of beautiful pain right now. Arms from yesterday, back from Tuesday, legs still tender.
Shoulders today and then a few days off I think, at the direction of Dr. Kelkel. Gonna make this session count.
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10-15-2015, 04:21 PM #27263
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10-15-2015, 04:23 PM #27264
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10-15-2015, 04:24 PM #27265
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10-15-2015, 04:48 PM #27266
shoulders tonight
Behind back cable laterals
leaning one arm db laterals
Palms up ez bar front raise straight into ez bar up right rows.
Reverse hammer strength press
Db press
Shrugs on hammer strength
20 mins cardio...
Delts were popping. love pre exhaust for shoulders
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10-15-2015, 05:13 PM #27267Originally Posted by Sfla80
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10-15-2015, 05:15 PM #27268Originally Posted by Igifuno
Tear up those delts Igi!
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Sometimes I'll hit rev grip lighter and concentrating on the squeeze - I do like the rev grip but it's not very comfortable getting my R hand in that position(it limits my ROM moreso than reg grip + pronation and supination aren't very comfortable for my R shoulder)...
I see far too many people using a wide grip on these which outs way too much pressure on my shoulders...
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10-15-2015, 05:20 PM #27270
Oh man, my back is wonderfully sore and feels very fatigued from yesterday. Waking up slowly and getting ready to start working on a shake, then off to the shop to work chest.
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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10-15-2015, 05:22 PM #27272
Its been a tool I've used for a long time now like I've posted previously due to my RC problem. It also gives me a break from throwing the big bells around which is fuking hard work but nice at the same time. Great tool to keep the intensity high while reducing the weight on the compound movement and from your avy its working ?)
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10-15-2015, 05:23 PM #27273
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10-15-2015, 05:26 PM #27274
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10-15-2015, 05:26 PM #27275
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I think the angle you put your torso in as well as a slight arch and pushing your chest up to ceiling(as much as possible w/out over-arching your back) is the key to this lift...
As AG mentioned b4 one starts his back movements by engaging the lats themselves, not your arms which makes cracking that walnut(between your shoulder blades that much easier)... It takes time to get your backs MMC to fire correctly(we can't see it - but when you discover this MMC, imho it's better not to look in the mirror) as youl be able to tell the difference just by feel! Keep doing them - if they feel uncomfortable then Defo keep on them! Have someone poke you in the middle of your back where your two shoulder blades are coming together or whatever part of your back/traps your working - it'll key those muscles to fire at the same time for a better contraction!
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10-15-2015, 05:33 PM #27277There 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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10-15-2015, 05:39 PM #27279
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