Inarius/Metroba/Orby Workout Log

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  1. Quote Originally Posted by orbitron3000 View Post
    thanks for the info about relora.

    for these mat ab exercises, i really didn't know what else to call them. but i'm talkin crunches, situps, grinders, throwdowns, 6 inches, supines, supermans, and stuff like that. i just usually did these on a mat.
    werd all good exercises mah man
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  2. Proposed arm day for Tyler:

    French curls 8-12 reps/3-4 sets (alternate seated and standing)
    Highest incline alternating/supinating db curls (same reps/sets as above)
    Skullcrushers (alternate ez bar and dbs) (same reps/sets)
    Ez bar or bb curls (same reps/sets)
    EZ bar or flat bar pushdowns (same reps/sets)
    Cable curls or bentover concentration curls

    Next arm workout would be very similar but the focus would be on forearms instead of bi's. Bi's would still be hit but for instance - youd do seated or standing hammer curls in place of incline db curls. We can discuss more on it ....lets get those arms to grow G!
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  3. Quote Originally Posted by metroba View Post
    Proposed arm day for Tyler:

    French curls 8-12 reps/3-4 sets (alternate seated and standing)
    Highest incline alternating/supinating db curls (same reps/sets as above)
    Skullcrushers (alternate ez bar and dbs) (same reps/sets)
    Ez bar or bb curls (same reps/sets)
    EZ bar or flat bar pushdowns (same reps/sets)
    Cable curls or bentover concentration curls

    Next arm workout would be very similar but the focus would be on forearms instead of bi's. Bi's would still be hit but for instance - youd do seated or standing hammer curls in place of incline db curls. We can discuss more on it ....lets get those arms to grow G!
    really kinda diggin this workout. looks as if it'll absolutely destroy your arms one question though -- what's the difference between french curls and skullcrushers? i've looked on g00gle and most places say that they're interchangeable with each other.

  4. French curls - (at least this is what Ive always called em)
    YouTube - Matt Doing 110lb 2 Hand Overhead Extension
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  5. cool man. i've always heard those as DB tricep extensions
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  6. Ill try and remember to call em Overhead ext. from now on. French curls appear to be something besides what I learned them to be.
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  7. Quote Originally Posted by metroba View Post
    French curls - (at least this is what Ive always called em)
    http://www.youtube.com/watch?v=PyDZyynFIbc
    Those aren't French Curls

    French Curls are the same Skull Crushers.

    YouTube - flat skull crusher
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  8. Chest, back, shoulders, abs.... what more could you ask for?

    BB Bench
    135 x 15
    165 x 5
    155 x 8
    165 x 8

    BB Bent over rows
    95 x 15
    115 x 15
    135 x 12
    135 x 10

    rev pec deck
    3 sets 12-15 reps

    incline db presses
    45 x 15
    55 x 10
    60 x 8
    60 x 8

    Flat DB Flies
    30 x 15
    35 x 8
    35 x 8

    Situps
    50
    25
    25
    SFW and GFH

  9. chest/back/core


    BB Bench
    135 x 15
    165 x 5
    155 x 14
    165 x 8

    BB Bent over rows
    95 x 15
    115 x 12
    135 x 10
    135 x 10

    rev pec deck
    3 sets 12-15 reps

    incline db presses
    40 x 15
    50 x 10
    55 x 10
    60 x 7

    Flat DB Flies
    20 x 10
    25 x 10
    25 x 10

    Situps
    50
    25
    25

    gettin out of the sheiko mindset is a little strange, but i am definitely feelin sore the day after.

  10. Nice workout guys! Almost Tlyer...almost
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  11. Off to hit legs/arms!
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  12. Decided to make today my last day with AS. Took 1 scoop with 1 cap RPM 45 mins pre w/o. 30 mins later took 6 caps Hemo, which Im runnin out of . Will dosing Cre 02 in place from here on out. Had a great workout! Did legs/arms/abs.

    Intra w/o:
    2 scoops xtend, 6g BA (tingles were intense!!)
    I also did this session fasted.

    The w/o:
    Step ups on a flat bench with ez bar on back - (each leg) 50x8, 70x8, switched up to straight bar 90x8, will do dbs next time
    BB hack squats - still workin on getting form down and mind/muscle connection 135x8, 135x8, 135x7 Could really feel the burn in quads!
    Lying ez bar close grip press - 40x8, 60x8, 80x8, 90x8,100x8 will adjust weights next time
    superset w/ Standing alt/sup db curls - 30x8, 55x7, 50x9, 45x9 will be switching back to pyramid sets next time. I am also no longer doing rest/pause. At least Im taking a break on this. My cns needs the rest.
    Seated overhead ext. (not french curls ) - 50x10, 55x8, 60x12 (wasnt paying attention), 65x6 - dropped weight on this to focus more on mind/muscle connection and do slow repetitions
    superset w/ hanging leg/hip raises - 14, 12, 12, 10
    Ez bar preacher curls - 60x8, 70x8, 80x8 - wrist is still healing
    superset w/Medium decline db situps - 80x10, 90x10, 100x10
    Ez bar pushdowns - 8x8, 7x8 didnt realize it was on 7 some ******* moved it and immediately switched to the 9th notch and did 8, 10x8, 11x8, 12x8 will adjust weights next time
    superset w/ bentover db concentration curls - 20x8, 30x8, 35x8, 40x8

    Man was I spent! Taking some slin and carbin up!!
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  13. nice man. you were right about switchin up the rep scheme. I have doms like crazy right now.
    SFW and GFH

  14. Glad you liked it man! Give it more time and you will see some nasty results man!

    Youre still on Hemo right? You take your BA today?
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  15. Quote Originally Posted by metroba View Post
    Glad you liked it man! Give it more time and you will see some nasty results man!

    Youre still on Hemo right? You take your BA today?
    yeah im still on hemo. I cant stand the BA tingles if im not doing something so Ill be taking 2 tabs with dinner and hoping that the food absorbs the tingles.
    Im buying me some uni-liver tonight too. Looks like great stuff.
    SFW and GFH

  16. Why the uni-liver? Bro if you are getting tingles then just split it up and take 1 tab at a time. 1 tab with breakfast, 1 with lunch, your hemo has ba in it so your good pre w/o, then take 1 cap with post w/o meal. I know you gotta pay attention to it a lot but believe me man! It is worth it!
    Body Performance Solutions
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  17. Quote Originally Posted by metroba View Post
    Why the uni-liver? Bro if you are getting tingles then just split it up and take 1 tab at a time. 1 tab with breakfast, 1 with lunch, your hemo has ba in it so your good pre w/o, then take 1 cap with post w/o meal. I know you gotta pay attention to it a lot but believe me man! It is worth it!
    yeah man the only problem is 1 tab kills me. I need a big meal not to get the tingles.
    SFW and GFH

  18. uni-liver for some extra vitamins and minerals to round out my stack. Cheap as hell too.
    SFW and GFH

  19. Maybe take all the ba out of the tabs and take 1g at a time or even .75g. Just work your way up.
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  20. Quote Originally Posted by metroba View Post
    Maybe take all the ba out of the tabs and take 1g at a time or even .75g. Just work your way up.
    I wish but they are tabs not caps.... so they are like pressed BA... knaw mean?
    SFW and GFH

  21. crush it up maybe?
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  22. Quote Originally Posted by metroba View Post
    crush it up maybe?
    yeah then ill snort it.
    SFW and GFH

  23. Quote Originally Posted by Inarius View Post
    yeah then ill snort it.
    hahahahahahahhahaa

  24. hahah nice!
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  25. my brain tingles
    SFW and GFH
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