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    I sound like a broken record but daggum brother, you're volume makes me tired! That's a feat in itself just finishing that gauntlet, not to mention you're still moving good weight the entire time.
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    Quote Originally Posted by Distilled Water View Post
    I sound like a broken record but daggum brother, you're volume makes me tired! That's a feat in itself just finishing that gauntlet, not to mention you're still moving good weight the entire time.
    Thanks bro, I appreciate the continued support. Just tryna get BIG
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    Some of the most intense chest DOMS I've had in a LONG time from yesterday's workout. Those 130% isolated peck deck flyes are here to stay
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    Day 15 of the Blowup stack

    Heavy Arms

    Took a scoop of hemavol with a scoop of mr. hyde today. Legs are still sore from the lift saturday.. so I bailed on the light legs set. Great workout, though.

    Inclined (45 deg) db curls (sequential - no alternating):
    1. 50x7
    2. 50x6
    3. 50x6
    4. 50x6

    Seated Hammer curls (alternating):
    1. 50x8
    2. 50x7
    3. 50x6

    Overhead tricept db extensions: (PR-ish never gotten/ attempted all 10 reps with 100's on 4 sets)
    1. 100x10
    2. 100x10
    3. 100x10
    4. 100x10

    Dip machine:
    1. 210x12
    2. 210x12
    3. 210x11

    Hammer/ H-bar preacher curls:
    1. 85x12
    2. 95x9
    3. 100x7 PR
    4. 105x5 PR

    Cable very close grip curls (ez curl style bar):
    1. 72.5x10
    2. 72.5x10
    3. 80x8
    4. 80x7

    Skull Crushers: (w/ ez curl bar)
    1. 95x11
    2. 95x10
    3. 95x10

    Forearms when I got home.

    Keep raising the bar!
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    Still knocking out those PR's! 50lb db curls at a 45 degree incline is pretty impressive too. Great workout overall man.
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    Quote Originally Posted by breezy11 View Post
    Still knocking out those PR's! 50lb db curls at a 45 degree incline is pretty impressive too. Great workout overall man.
    Thanks man! I really wish my outer bicep heads would start growing. I try to focalize them as best I can. They have been invisible forever.

    Do you know any unusual variations for them?
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    Quote Originally Posted by 804 View Post

    Thanks man! I really wish my outer bicep heads would start growing. I try to focalize them as best I can. They have been invisible forever.

    Do you know any unusual variations for them?
    Hmm...nothing too unusual. Cross body hammer curls and reverse EZ-bar curls could help.
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    Quote Originally Posted by breezy11 View Post

    Hmm...nothing too unusual. Cross body hammer curls and reverse EZ-bar curls could help.
    CG BB curls, slow and controlled.
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    Quote Originally Posted by breezy11 View Post
    Hmm...nothing too unusual. Cross body hammer curls and reverse EZ-bar curls could help.
    Thanks man, I've done these in the past! I like the rev grip ez curls

    Quote Originally Posted by Distilled Water View Post
    CG BB curls, slow and controlled.
    Thank you! I will try these again, sometimes the close grip hits the wrists a little hard!
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    The best would probably be the incline curs with dumbbells, although looks like you are already doing those.

    Are you doing those fully supinated or are you twisting as you curl? If twisting make sure to not just hammer curl them the majority of the way and try to be fully supinated for most of the movement (this will go for any twisting motion on curls IMO). Maybe also try cross body curls in a supinated position as well. O and if didn't notice I think the supination is the important part so when you do those close grip curls make sure it is with a straight bar and not the EZ bar as that will usually result in less supination.

    Overall it will mostly be genetics (unfortunately) but that doesn't mean you can't fight that! This made me rethink some of my own biceps training so thanks.
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    Quote Originally Posted by bolt10 View Post
    The best would probably be the incline curs with dumbbells, although looks like you are already doing those.

    Are you doing those fully supinated or are you twisting as you curl? If twisting make sure to not just hammer curl them the majority of the way and try to be fully supinated for most of the movement (this will go for any twisting motion on curls IMO). Maybe also try cross body curls in a supinated position as well. O and if didn't notice I think the supination is the important part so when you do those close grip curls make sure it is with a straight bar and not the EZ bar as that will usually result in less supination.

    Overall it will mostly be genetics (unfortunately) but that doesn't mean you can't fight that! This made me rethink some of my own biceps training so thanks.
    Thanks Bolt! I'll try any focus on the supination!
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    Day 16 of the blowup stack.

    Shoulders and traps

    Came up with a new pwo cocktail and it was insane. I felt like I could have gone for days.. hence the high volume. I had to make myself stop at an hour and 45 min. Mixed 1 scoop enhanced, 1 scoop hemavol, and 0.75 scoop of Focus XT. Insane pumps and awesome mental clarity. It was better than when my CRAZE cherry got popped. And I'm not even kidding. I guess you could call it PR's on the face pulls, but I'm more or less getting a good feel for them.

    Side raise machine/ lateral:
    1. 175x10
    2. 175x9
    3. 180x7
    4. 180x6

    Dumbbell upright rows:
    1. 50x10
    2. 50x10
    3. 50x10
    4. 50x10

    Dumbbell shrugs:
    1. 100x15
    2. 100x15
    3. 100x15
    4. 100x15

    Smith machine behind the back shrugs:
    1. 275x10
    2. 275x10
    3. 275x10
    4. 275x10

    Face pulls (down on one knee):
    1. 72.5x12
    2. 72.5x12
    3. 80x10
    4. 80x10

    Horizontal Press (Courtesy of Breezy):
    1. 8lbx10
    2. 8lbx10
    3. 8lbx10

    Reverse peck deck (2 sec hold at max contraction): (Up in weigh lower reps)
    1. 115x10
    2. 130x8
    3. 145x6
    4. 145x6 (dropset to fail)

    Dumbell arnold presses:
    1. 40x12
    2. 45x10
    3. 50x8
    4. 55x7

    Killer workout. the horizontal presses are mean, but you definitely feel them deep in your lower back. almost like your planking while doing them. I liked them alot, though.
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    Killin them traps cuz, grow or die!!!!
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    Damn man that's crazy volume! Killing it!
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    Holy volume man! Glad you liked the horizontal presses. I'm not sure how much I felt them in my lower back, but I'll let you know if I do next time around.
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    Quote Originally Posted by Distilled Water View Post
    Killin them traps cuz, grow or die!!!!
    Tryna kill em' That's the only way. Really wish my gym had like 125lb DBs so I could hit some lower reps with shrugs

    Quote Originally Posted by joh408 View Post
    Damn man that's crazy volume! Killing it!
    Thanks man! Just trying to swell up

    Quote Originally Posted by breezy11 View Post
    Holy volume man! Glad you liked the horizontal presses. I'm not sure how much I felt them in my lower back, but I'll let you know if I do next time around.
    Yeah, check it out. I felt like it was from trying to keep the Dbs up around shoulder level while pressing them. Regardless, they give a nice rear delt burn.
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    Is that a 25 set arm workout? Jeez!
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    Quote Originally Posted by classic34 View Post
    Is that a 25 set arm workout? Jeez!
    and a 31 set shoulder/ trap workout
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    Day 17 of the blowup stack.

    Had a long tiring day at work...

    Took a heaping scoop of mr. hyde with a scoop of hemavol. All the sudden I felt like the incredible hulk. Had a great workout, Didn't get a PR today but I busted a$$ trying. Got to my last set of the cable rows and tried to get the 6th rep on 260 for a PR, but I cheated and leaned to get it.. Still a great workout.

    Dumbbell rows:
    1. 100x10
    2. 100x10
    3. 100x10
    4. 100x10

    Dumbbell pullovers:
    1. 100x8
    2. 100x8
    3. 100x8
    4. 100x8

    Inclined (30 deg) dumbbell flyes: (slow and deep)
    1. 50x12
    2. 50x12
    3. 50x12

    Bent over barbell rows (Palms up - back parallel to ground):
    1. 185x10
    2. 185x10
    3. 205x8
    4. 205x7

    Lat pulldown (vertical close grip - cable row attachment):
    1. 160x12
    2. 160x12
    3. 160x12

    One arm iso peck deck (seat high - lower outer chest focalization):
    1. 190x10ea
    2. 190x9ea
    3. 190x9ea
    4. 190x9ea

    Cable rows (close vertical grip):
    1. 220x10
    2. 240x8
    3. 240x8
    4. 260x5....

    Great workout.. I see DOMS in my near future.

    P.S. Breezy- I have extremely sore rear delts - in part due to those horizontal presses yesterday, Thanks brosef!
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    Killing these workouts brotha!

    P.S. No problem man. I've got them lined up again for tomorrow. I'll be sure to let you know how it goes.
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    Quote Originally Posted by breezy11 View Post
    Killing these workouts brotha! P.S. No problem man. I've got them lined up again for tomorrow. I'll be sure to let you know how it goes.
    That's the name of the game! Sounds good! I didn't feel any lower back tightness today from them, but somewhat of a strain during reps. lemme know!
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    Quote Originally Posted by breezy11 View Post

    My calves
    My exact problem :-(

    Quote Originally Posted by breezy11 View Post
    Awesome session dude! A squat and dead PR in the same workout is quite an accomplishment. You must be pretty happy right now haha.
    Seriously 804 awesome work and crazy volume!

    Keep it up bud gonna get huge or die trying ;-)
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    Quote Originally Posted by bean5er View Post
    Seriously 804 awesome work and crazy volume!Keep it up bud gonna get huge or die trying ;-)
    Thanks Bean! Will do
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    Strong numbers on cable rows. You'll have that PR soon enough.
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    Quote Originally Posted by 804 View Post
    Okay so I was extremely pumped going into the gym today. Ended up being a 1.5 hr workout.. which isn't bad.. but I took a break because the hot blonde personal trainer decided that today of all days she wanted to have a 20 min conversation- FTW! Then she ended the conversation bringing up the fact that she has a Boyfriend. FAIL-- Then I proceeded to finish my lift. Lame, I know....

    Keep In mind my numbers may look weak, but I've been focusing on form on Legs. (used to have awful form - being that I'm 6'3'' -- About 4 months ago I met a dude at my gym thats been helping me with a lot of my form issues) -

    Full depth standard squats:
    1. 185x13
    2. 225x10
    3. 245x8
    4. 255x6 PR

    Front Squats (Third time ever doing them - still getting used to them):
    1. 95x12
    2. 135x10
    3. 155x8
    4. 155x9

    Dead lifts:
    1. 275x8
    2. 275x7
    3. 295x6
    4. 295x6

    Leg Press:
    1. 12 plates x 12
    2. 14 plates x 7
    3. 14 plates x 6

    Hip Abductor machine
    1. Inward pull 145x30
    2. outward push 145x30
    3. Inward pull 145x30
    4. outward push 145x30

    Hamstring Curl Machine:
    1. 160x12
    2. 160x10
    3. 160x10

    Calf Raises:
    1. 90x10
    2. 90x10
    3. 90x10
    4. 90x11

    ...Crawls to car....
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    Quote Originally Posted by classic34 View Post
    Strong numbers on cable rows. You'll have that PR soon enough.
    Thanks again for the support, Classic!

    Quote Originally Posted by HokiePride View Post
    In, sub'd.
    Thanks Bro! Glad to have you on board!
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    I did the horizontal presses again this morning and understand what you were saying. I could feel them somewhat in my lower back, but lessened the impact by not hanging my head off the bench as much and sticking with 5lbs.
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    Quote Originally Posted by breezy11 View Post
    I did the horizontal presses again this morning and understand what you were saying. I could feel them somewhat in my lower back, but lessened the impact by not hanging my head off the bench as much and sticking with 5lbs.
    I was using 8lb dbs, Maybe I should swallow my pride and step down to 5's haha!
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    Quote Originally Posted by 804 View Post
    I was using 8lb dbs, Maybe I should swallow my pride and step down to 5's haha!
    Haha. Yeah, once you commit to using less than 10lbs, I don't think it's a big deal lol.
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    No problem, nice log to follow.
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    So I was an idiot and went out last night for my buddy's birthday.. ended up staying out til 5am at an afterhours club downtown. drank way too much (I rarely drink). Took carboxy, fish oil, fiber, and a baby aspirin before bed (6am) slept til about 2. Woke up feeling like a million bucks.. So I'm gonna try and hit heavy legs today. Just shocked I have motivation for this. Stim time.
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    Day 19 of the stack

    Heavy legs

    Ended up feeling really lazy until my weekday lifting partner showed up. He was doing deads also, so I had to go hard. Got me sped up, and it ended up being an amazing day for deads. First day in my new balance minimus shoes also, and I like the flat soles alot - especially for legs.

    Full depth squats (past parallel)
    1. 225x10
    2. 225x10
    3. 245x8

    Deadlifts:
    1. 225x10
    2. 275x6
    3. 315x6
    4. 315x6
    5. 365x3 PR
    6. 405x1 PR - New 1RM

    Bulgarian lunges? (never tried them - friend suggested them. One leg on bench while lunging holding a dumbbell)(balence was difficult for me)
    1. 30x10ea
    2. 30x10ea
    3. 30x10ea

    Hamstring curl machine:
    1. 160x12
    2. 175x10
    3. 175x10
    4. 190x7

    Hip adductor machine:
    1. 175x20
    2. 175x20
    3. 190x15
    4. 190x15

    Hip Abductor machine:
    1. 175x20
    2. 175x20
    3. 190x15
    4. 190x15

    ATG squat burnout
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    Out until 5am and setting new deadlift PR's!?! That's amazing man. Congrats!
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    Quote Originally Posted by breezy11 View Post
    Out until 5am and setting new deadlift PR's!?! That's amazing man. Congrats!
    Slept all day, though

    I feel like I'm seeing alot of improvement on deads because I did them for the first time about 6 months ago. I never used to do legs often, and when I did I had horrible form. Doing legs, and doing them often and correctly has made me an anabolic machine. I was wasting my time before I did legs
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    So I had to push chest day back until tomorrow. I had that same issue yesterday with my elbow pain.. just relaxing and it happened. been irritated all Fck!ng day too... Really makes me mad because I've been doing so well lately in the gym.. the last thing I want to do is take steps back.. there always seems to be something to trip me up.. Seriously feels like a bone spur stuck underneath my Brachioradialis muscle, so that when I extend my arm the muscle is being compressed against a sharp object from beneath. So painful. I've tried Icing, anti-inflammatories, and an at-home shock therapy machine. God this sh!t sucks... Hoping it feels moderately better tomorrow. There is NOTHING I hate more than missing my workouts.

    Only good thing that happened today is my ABE came in for my next phase along with Protean RVC and other goodies...
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    *Venting*
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    Quote Originally Posted by 804 View Post
    *Venting*
    Sorry to hear about your elbow man; that's a tough spot to be in. I can't stand missing a workout either, but the last thing you want is to make it worse and be sidelined for a while. Be careful bud, and hopefully things will improve quickly.
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    Be careful with that injury man. I strained my brachioradialis a few years back in a game and after the adrenaline wore off that was one of the worst acute pains I've felt. Thought I popped my elbow out of place the pain was so bad when I straightened it. Took awhile to feel back to normal again but that may be because I was still trying to lift (with poor results) and I still played in games since it was playoffs
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    Quote Originally Posted by breezy11 View Post
    Sorry to hear about your elbow man; that's a tough spot to be in. I can't stand missing a workout either, but the last thing you want is to make it worse and be sidelined for a while. Be careful bud, and hopefully things will improve quickly.
    Quote Originally Posted by joh408 View Post
    Be careful with that injury man. I strained my brachioradialis a few years back in a game and after the adrenaline wore off that was one of the worst acute pains I've felt. Thought I popped my elbow out of place the pain was so bad when I straightened it. Took awhile to feel back to normal again but that may be because I was still trying to lift (with poor results) and I still played in games since it was playoffs
    Thanks Guys. I think I'm just gonna have a Leg "week" this week. Try and keep from worsening it. Although the shock massage thing I have was kinda cool. Really fast twitching contractions. Seems somewhat better now. Sleep is probably best. Popped some 1-carboxy and some Cissus XT - Time for rest. Tomorrow is another day.
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    Take care man and good luck with a quick recovery and turnaround.
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