Build up to cut down MCcrews road to the SD physique show!

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  1. Elite Member
    McCrew530's Avatar
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    Bent over 1 arm barbell rows 90lbs X8X4
    Bent over t bar rows 180X12X2 overhand X2 underhand
    Lat pulldowns 190X8 ss with reverse pull downs 130X15 3 sets
    Seated 1 arm cable rows 90lbs X8 X3
    Overhead dumbbell pullovers 75X12 SS with straight arm pulldowns 50X15 3 sets
    Cable curls 150X5 wide X5 close SS with 50lb DB hammer curlsX5 SS with reverse DB curls X5 two sets
    21's 50lb 3 sets

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  2. Elite Member
    McCrew530's Avatar
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    did a shoulder and a chest work out over the past couple of days. It has been rainy here in so cal over the past couple of days so I didnt do much else. My upper body is beat right now.
    Weight is still at 214
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  3. Elite Member
    McCrew530's Avatar
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    Light leg day
    Leg press 3 plates ESX20 4ESX20 5ESX20 6ESX20 7X20
    Calf press 4plates ESX20X5
    Dead lifts 225X10X4 315X5X2
    Seated Calf raises 90lbs ES X10X3 70lbs ES X15X3


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  4. Elite Member
    McCrew530's Avatar
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    Shoulders
    Arnold Press 35X15 45X15 55X10
    varying height Delt destroyers 20lbsX10X3
    Cable upright rows 2 sets wide 2 sets close 140 X12X
    Face pulls 120X15X3
    DB delt raises 5front 35lb X5 Mid 35lbs X5 rear 20lbs X3 sets

    Varying Bi and tri work

    Notes: I have been feeling tired lately no matter how much I sleep almost unmotivated I need to switch something up
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  5. Advanced Member
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    Quote Originally Posted by McCrew530 View Post

    Notes: I have been feeling tired lately no matter how much I sleep almost unmotivated I need to switch something up
    Its the holidays man. Go buy yourself something you shouldn't and hit up a different gym for a day or two. Can't be lookin' like a punk in a new gym!
  6. Elite Member
    McCrew530's Avatar
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    Quote Originally Posted by Nooshefx View Post
    Its the holidays man. Go buy yourself something you shouldn't and hit up a different gym for a day or two. Can't be lookin' like a punk in a new gym!
    Its my birthday next week and i have a feeling I will be indulging in a lot of stuff that i shouldnt lol
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  7. Professional Member
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    Happy birthday ya old fart.
    Squats do a booty good.
  8. Elite Member
    McCrew530's Avatar
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    Quote Originally Posted by gokix811 View Post
    Happy birthday ya old fart.
    holly crap kix is here Name:  Excited-kid-birthday_zps778979ec.gif
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    miss you!
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  9. Elite Member
    McCrew530's Avatar
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    Chest
    DB chest press 65lbs 10X10 SS with varying shoulder raises 10X10
    Incline DB press 75 5X5 SS with DB Arnold press 5X5
    Flat DB flies 40lbs 10X3
    Incline Flies 35 10X3
    Incline overhead pull 75 15X3
    Smith machine military press 25lbs each side 20X3 SS with 25lb plate curls 25lbs 10 hammer and 10 regular
    Seated calf raises 2 45s each side 10X5 SS Barbell concentration curls 40lbs 3 count up 5 count down


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  10. Elite Member
    McCrew530's Avatar
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    Leg day today I didnt over complicate things

    machine leg press
    1 leg 115X 20X2
    2legs 315X20X5
    Seated calf press 315X10X5
    Plate grip Dead lifts 225 X10X10 legs were just about smoked after this
    Smith machine Calf raises 2 plates es 20X5

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  11. Advanced Member
    Nooshefx's Avatar
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    I've never done an incline overhead pull. I gotta try those this week. Did you jump on some of these black friday deals over the weekend?
  12. Elite Member
    McCrew530's Avatar
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    Quote Originally Posted by Nooshefx View Post
    I've never done an incline overhead pull. I gotta try those this week. Did you jump on some of these black friday deals over the weekend?
    It is one of those movements that Arnold liked. And na I do most of my shopping online. I was talking to my sales associate who was going to do that black Friday deal and I found him a deal online that was better than the black Friday deal he wanted to take advantage of
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