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Domination Of The Pink Weights


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#441 OFFLINE   dpc

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Posted 04 March 2015 - 03:11 PM

3/4/15

 

Wide girp pull down

40x15x2

50x15

60x15

70x15

 

One arm seated row

40x10

50x10x2

 

straight arm pulldown (never done this)

40x10

50x10x2

 

DB shrugs

45x12

60x12

70x12

 

concentration curl

20x10x2

 

rope cable stack curl

40x12

50x12



#442 ONLINE   MattM

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Posted 05 March 2015 - 08:54 AM

Good work Dylan, how is everything feeling??



#443 OFFLINE   dpc

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Posted 14 June 2015 - 04:05 PM

Been a few months but my leg is feeling fine. Why? I don't really know. Don't know if it has to do with the fact that I stopped heavy compound movements or if it's just been a good year for no reason. Regardless, I'm back in the gym. But for now nothing too heavy. More hypertrophy work than anything and something to keep me busy.

 

6/14/15

Legs

 

Leg Extension

4 warm up sets of 10 reps with each set getting heavier

4 working sets of the same weight with 12 reps (near failure)

 

Seated Leg Curl

3 warm up sets of 10 reps. Pausing at the curl

3 working sets of 12 reps. Not able to pause at the curl during the last set

 

Leg Press

1 plate on each side

3 sets of 15 reps. Having issues with a cramp in my right hamstring but I don't feel like it effected my training

 

Back raise at 45 degree angle

3 sets of 12 reps

 

Abs



#444 ONLINE   MattM

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Posted 14 June 2015 - 04:36 PM

All good stuff, I like the isolation before the compound movement... could be the way to go to prevent flaring up of the leg!  Great to see this log active again!!  :)



#445 OFFLINE   dpc

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Posted 14 June 2015 - 07:06 PM

I figured that 1) if my leg started bothering me on iso movements, then I obviously shouldn't do the heavier stuff and 2) if I pre-exhaust muscles before teh ehavy stuff, I won't be able to go as heavy.... and therefore not destroying myself.



#446 OFFLINE   dpc

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Posted 16 June 2015 - 07:20 PM

6/16/15

Back

 

Neutral grip pulldown each rep had a one second pause and squeeze when weight was above chest

55x10x2

70x10x2

85x10x2

100x5 (after 5 reps I let the weight up and let it stretch out my upper back) immediately went to...

85x5 (after 5 reps let the weight up and strech upper back) immediately to...

75x5 (again let it stretch my back)

 

seated row with neutral grip (each rep had a one second pause and squeeze)

55x10

70x10x3

 

rear delt machine (each rep had one second pause and squeeze)

25x15x3

 

DB shrug

35x15

45x15

55x15

 

Hammer curl

20x10x3

 

This is the first time I woke up early and went to the gym before work. Actually enjoyed it. Worked out with a bunch of old timers who have horrible jokes... what could be better?


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#447 OFFLINE   dpc

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Posted 21 June 2015 - 09:34 AM

6/21/15

 

yesterday i had to catch a peacock. those are impossible to catch. i ended up diving onto him and landing on my shoulder. not hurt, but my shoulder was sore and felt a little tweaked.

 

Push day

Chest fly machine (one second squeeze at each rep)

25x10

40x10

50x10

65x8x3 after each rep i brought the weight back down over a 3 second count

 

chest press machine

25x10

45x10

60x10

70x10

80x8

60x6 after each rep i borught the weight back down over a 3 second count

 

military press

barx8x5

 

side db raise

10x10x4

 

tate press

15x15x3

 

straight bar pushdown (hard squeeze at bottom of of each rep) (not sure why but this pulley is really heavy. i typically do around 90 lbs but could only do 20 lbs here)

20x15x3



#448 OFFLINE   dpc

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Posted 22 June 2015 - 02:47 PM

6/22/15
Legs

Been up all night taking care of a mink. Was not a great session

Leg extensions all sets of 10 reps
50
60
70
90
100
100

Seated leg curl all sets to 10 reps
40
55
70
85
85

Leg press all sets to 10 reps
25
Plates
25 + plates

At home did some ab stuff and calf raises.

#449 OFFLINE   dpc

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Posted 23 June 2015 - 06:33 PM

6/23/15

 

Pull day

 

lat pulldown (no squeeze at bottom but really working on moving the weight with my back and not arms)

55x10

55

70

70

85

100

100

100

 

Seated Row Machine (pause and contraction on each rep)

55x10

70

70

70

 

rear delt machine (pause and contraction on each rep)

30x10x3

 

db shrugs (pause for 3 second and contract on each rep)

40x10

50

50

 

curls with weightstack and rope

20x10

25

25



#450 ONLINE   MattM

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Posted 23 June 2015 - 08:18 PM

Good work here man, what kind of diet are you following?  Are you trying to put on weight or maintain?



#451 OFFLINE   dpc

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Posted 23 June 2015 - 08:49 PM

I've upped my food intake so I guess you'd say gain. Just eating more and eating cleaner. I can finally feel that I'm getting older lol

#452 OFFLINE   dpc

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Posted 02 July 2015 - 07:51 PM

6/24/15 forgot to add this entry

push day

 

pecdec (hard one second squeeze)

40x10x2

55x10x2

65x10x2

 

db incline press

25x10x4

 

military press

40x8

50x8x3

 

side db raise

10x10

15x10x2

 

pushdown with weird weighted stack

25x10

30x10

35x10

 

haven't been around due to a trip for a wedding. just got back after 6 days gone.


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#453 OFFLINE   dpc

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Posted Yesterday, 05:28 PM

7/3/15

legs

 

seated calf machine

each set consisted of 10 reps with my legs neutral, 10 reps with my toes pointed in and 10 reps with my toes pointed out

30

30

40

 

abs

 

leg press calves (no weight used. just sled)

once again each set was done as above. was only able to get 8 reps on the toes pointed out as my calves were dead. did 3 sets

 

abs

 

leg extension

50x15

60x15x2

70x15

80x15x2

 

seated leg curl

40x15

60x15

75x15

85x15

 

mts-v squat machine (this machine is sort of a basterdized version of a hack squat machine. never tried it before)

70x10

 

after this set, i threw up. i felt completely fine until this first set... and the set didn't feel that difficult. i worked out in the morning before work so that means i had to eat adn then go straight to hte gym. im guessing that on leg days i should just go after work or on a day off.



#454 ONLINE   MattM

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Posted Today, 06:27 AM

Sorry to hear about that last set!  Sometimes if you do a total volume of work your body is not used to, it can be rough!  Or maybe the squat machine spikes your blood pressure or compresses you which caused you to get sick?  Either way good workout, every leg muscle muscle hit  :sorcerer: