FROM STRENGTH TO BODYBUILDING

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    FROM STRENGTH TO BODYBUILDING


    I am a powerlifter/strongman this is the way I've trained for the past 12 years for competions. Right now I've got a hip/leg injury that keeps me from real heavy lifting especially strongman events cause that puts alot of pressure on my spine where I think the problem really is. So while I'm getting that check out I'm going to try and get buffed and all sexy for my trip to AZ in 8 weeks. Will be getting bodyfat checked out Friday night so will give that then maybe a before and after pic if all turns out right lol.

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    Decided to start tonite, weights will be lite cause I got to get use to the volume.
    CHEST DAY
    Incline DB press: 65x10,8,6, drop sets 50x6x3sets palms facing each other
    Incline Bench: 145x6x3 sets
    Ultra widegrip bench: 115x15x3sets
    strentch pushups/overhead banc stretch 3 sets to failure
    Rear laterals/overhead band stretch 3 sets to failure
    All workout done under a minute rest per set or between exercises
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    Meadow Rows: 50x10x3
    Bent Rows: 145x8x3
    Close grip pulldowns: 80x12,9,8
    DB Pullovers: 12x3
    BB Shrugs: 155x15x3
    Incline DB Curls: 25x8x6sets
    Really working on getting the feel of the weight. My weight is 227 about 7lbs under what I would like at this time
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    ARMS (supersetts)
    1 arm pushdowns30x12x4/Dips 12,10,8,6
    DB Kickbacks 8x4/Skulls 60x10x4
    DB Curls 25x8x4/Preacher curls 60x10x4
    EZ Curls 8x4/Reverse Curls 15,12,10,8
    Bench Rear Laterals 35x3sets/overhead band shoulder stretches 10x3
  5. Registered User
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    OK got the measurements in starting weight is 224 at 17.7 percent bodyfat
    LEGS
    Single leg curls 15x3
    Squats (just above parallel) 315x6,335x6,355x6
    Leg press: 8x3
    BB Walking lunges: 145x10x3
    SLDL: 145x10x3
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    abs, chest, shoulders, triceps: WEIGHT 225.2

    incline barbell press
    kept working up in sets of 8 til I couldn't get 8 150LBS

    stretch pushups supersetted w/ band overheads 3 sets to failure, and 10 reps on the band overheads

    rear db laterals
    3 x 20 (also supersetted w/ band overheads)

    db incline press
    3 x 6 70LBS

    rear db laterals (yes again)
    3 x 8 (also supersetted w/ band overheads)

    db lateral "swings" (just a short range of motion - 6" or so)
    3 x 20 25LBS

    tricep rope pushdowns
    6 x 10 w/ 30 seconds rest between sets
    65lbs
  7. Registered User
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    back: weight 228.5

    1-arm barbell rows, using 25lb plates for greater ROM
    worked up in sets of 8, to 85lbs
    wide grip pulldowns - 4 x 8 80lbs

    wide neutral grip seated rows - 4 x 10 70lbs
    dumbbell pulloves - 3 x 12

    finished w/ hyperextensions w/ a mini-band over neck - 3 sets to failure
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    V-bar pushdowns: 20,15,12,10,8 (pyramiding up)60lbs

    Pronated Grip db kickbacks
    5 x 8

    Overhead cable extensions
    5 x 15 45lbs

    Cross body dumbbell curls
    4 x 10 30lbs

    Ez-bar Preacher curls
    4 x 8 w/ 3 second negatives 70lbs

    Ez-bar Standing curls
    4 x 6 w/ 3 second negatives 70lbs

    Reverse Ez-bar curls w/ 1 second hold at contraction on every rep
    3 x 20 50lbs

    then some rear delts:
    Reverse Pec Dec: 30, 15, 8, 8
    supersetted with band overheads - 10 reps each set

    Good fast-paced arm session. The arm workouts are all fairly voluminous, with not a lot of rest between sets, and the focus is more on pumping than lifting extremely heavy weight. Still, I try to increase reps and/or weight whenever I can.

    Bodyweight was 228 this morning
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    Lying leg curls - pyramided up: 15, 12, 9, 6 reps

    Vertical Leg Press w/ doubled minis and doubled monster minis
    470 x 3 x 10

    Squats - slightly wider than shoulder width, and just below parallel
    235 x 3 sets of 15

    Leg Extensions: 3 x 8 60lb

    Stiff Leg deadlifts: 155x 3 x 10
    (emphasized the stretch on these)




    Bodyweight was a little under 229.6 this morning, and I expect to be about 230-231tomorrow.
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    Flys: 8x3
    Incline Barbell Press
    155 x 8x4

    Flat Db Bench w/ neutral grip - emphasis on stretch
    75x 8 x 3
    Dip 3 sets to failure

    supersetted the above with band overheads - 8 reps per set

    Bent over dumbbell laterals
    3 x 35 (also supered these w/ the band overheads)

    Regular dumbbell laterals
    4 x 15 (also supered these w/ the band overheads)
    Ran out of time
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    Hey man, what are meadow rows? Hope you recover soon from your injury.
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    These are a modified version of a one-arm dumbbell row, using a T-Bar instead. Stand on the floor next to the business end of the bar, where you'd normally stand if you were adding another plate. Grab the handle with one hand and execute the row with it.

    To perfect this exercise, you need to learn how to position your hips to maximize the stretch and involvement of the whole lat, especially the lower lat. You kind of "kick" your hips away from the bar, which helps to increase the stretch.
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    Meadows Rows
    12,10,8,6 reps 55lbs
    Ultrawide Grip Pulldowns
    4 x 8 85lbs

    Deadlifts from the floor
    345x3x7sets
    Deficit Deadlifts (about 4 inches?)
    325x3x3
    Dumbbell Pullovers
    50 x 3 x 12
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    Quote Originally Posted by CZERWIEC View Post
    These are a modified version of a one-arm dumbbell row, using a T-Bar instead. Stand on the floor next to the business end of the bar, where you'd normally stand if you were adding another plate. Grab the handle with one hand and execute the row with it.

    To perfect this exercise, you need to learn how to position your hips to maximize the stretch and involvement of the whole lat, especially the lower lat. You kind of "kick" your hips away from the bar, which helps to increase the stretch.
    Ahhhh, I have seen those done but didn't know that's what they were called. Thanks.
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    V-Grip Pushdowns
    pyramiding up: 15,12,9,6 65LBS
    30 seconds rest between sets

    DipS w/ 3 second negatives on all reps
    5 x 8
    30 seconds rest between sets

    Close Grip Pushups
    3 sets to failure (these are brutal - hands are in a "triangle" formed by your thumbs and index fingers).

    Decline Skullcrushers
    4 x 15 55LBS

    Seated db curls
    4 x 12

    Ez-bar preacher curls - 3 sec. negatives
    4 x 8 75LBS

    Close Grip Pulldowns (using biceps)
    3 sets to failure 60LBS

    Reverse Grip Ez-bar curls w/ 1 second flex at top
    3 x 8 55LBS

    Rear Delts:
    Reverse Pec Dec
    4 x 15
    supersetted w/ band overheads - 10 reps per set
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    Lying Leg Curls
    4 x 10

    Vertical Leg Press 8, 10, 12
    Squats w/ 3-second descents
    250 x 10
    250 x 8
    250 x 6

    Hack Squats with barbell
    155 x 10, 10

    T-bar Machine Stiff Legs
    3 x 12 55lbs
    WEIGHT: 230
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    Quote Originally Posted by CZERWIEC View Post
    Lying Leg Curls
    4 x 10

    Vertical Leg Press 8, 10, 12
    Squats w/ 3-second descents
    250 x 10
    250 x 8
    250 x 6

    Hack Squats with barbell
    155 x 10, 10

    T-bar Machine Stiff Legs
    3 x 12 55lbs
    WEIGHT: 230


    Approximately, how long did this workout take?
  18. Registered User
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    Didn't pay to close attention, but workouts last usually a hour to maybe hour and a half
  19. Registered User
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    Working alot show have to change things around, shorter workouts more frequently. Let's see how this works. 30 seconds between sets, 90 seconds between exercieses.
    BICEPS
    Reverse curls: 20x3,30x3,40x3,50x3,60x3,50x3, 55x3,60x3
    Reverse curls with db's: repping out going down line in db's start at 30lbs 15,12,10,8
    Zottman: 20x10x3
    Concertration curls: 20x10x3
    Incline db curls: 20x10x3
  20. Registered User
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    TRICEPS
    Skulls: 225x3,35x3,45x3,55x3,65x3,55x3 ,60x3,65x3,55x3
    Tri extensiions: repping out going down the rack 15,12,10,8
    Reverse pushdowns: 30x10x3
    Overhead cable extensions: 50x10x6sets
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    Keep it up.
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    Thanks for the encourgement. Missed posting a leg workout, but here's my back work.
    Pulldowns: 90x15,15,10,10,10
    DB Rows: 55x12x2
    45 degree rows: 15x3
    straight arm pulldowns: 20x8x3
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    CHEST
    Incline BB Bench/DB Bench
    160x20,11,5/50x8x8x8
    Incline DB Bench
    65x7x8x7
    Dips
    10x3
    Flys
    25x15x4
  24. Registered User
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    Leg curls: 12,12,9
    Leg press: 8x3
    Squats: 260x10x4
    DB Lunges: 10x3
    DB SLDL: 20x2
    Abductors: 12x3
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    ARMS
    Straight bar curls:
    45x6,70x6,85x6,95x6
    One arm db curls: run rack 15,12,10,8
    Hex claw curls: run rack 15,12,10
    DB two arm curls: run rack 15,12,10,8
    Skulls: 65x6,95x6,105x6,115x6
    Elbows out extensions: run rack 15,12,10,8
    Incline extensions: run rack 15,12,10,8
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    Taking any protein/creatine?
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    Diet is pretty tight right now, supplement with protein,beta alaine, leucine and yohimbe
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    Log press: 90x6,110x6,125x6,135x6
    Run the db rack 15,12,10,8 with following lifts
    Seated side raises
    seated military press
    shrugs
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    Bench: 135x10.180x10x3
    Altenated Incline press: 15,12,10
    Decline db key press: 15,12
    Incline(elbows in) press:15,12
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    Deadlifts: 135x10,225x8,310x6x3sets
    DB Cleans s/s Rear Delts: 15,12,10
    Standing DB Rows: 15,12
    Chest supported rows: 15,12
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