Making the Superman

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    Last night I decided it was time for my weekly cheat meal. About an hour after lunch yesterday, I was SUPER hungry all over again. Something that hadn't happened up to this point. I'm thinking all this heavy compound work is really getting my metabolism revving. This morning's workout was great and I definitely think the cheat helped. I hit 380x10 on deads, which is pretty good. A little reduction in performance from my last max effort day, but I blew my previous max effort numbers out of the water for squats today. So, it doesn't surprise me that my CNS might have been a little fatigued still. I'm looking forward to a couple of days of rest and getting caught up on sleep. Progress pics will be taken tomorrow morning, but here's a preview.

    Here's my full workout. I'm thinking of taking out the curls and extensions and replacing them with close-grip chins and dips. Both of the latter exercises have been cornerstones of my arm development for a long time, and I just don't feel like their getting the same level of stimulation. Plus, another compound exercise to fuel the fat burning furnace wouldn't hurt. Here's today's routine.


    I tried something a little different. I had been supersetting the main and secondary exercises. Today, I let the main exercise be its own thing. Then, I supersetted the secondary exercise sets with the auxiliary exercises. It frees up some gym equipment for the people around me and it was pretty effecient. I'm thinking it'll stay that way from here on out.
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    Here's my deads from this morning.

    https://www.youtube.com/watch?v=ddxz...e_gdata_player
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    Here's today's progress pics. Was going to wear posing trunks, but I had to make it quick and didn't grab them before going to the bathroom. That's ok, this is more entertaining anyways:

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    Four months of progress:


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    Quote Originally Posted by supermanjow View Post
    Four months of progress:
    Awesome....4 months of hard work
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    Quote Originally Posted by edje007 View Post
    Awesome....4 months of hard work
    11 weeks to go.
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    9 weeks out
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    Quote Originally Posted by supermanjow View Post
    9 weeks out
    Getting leaner by the minute
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    Not every minute! This weekend's carb up has been beautiful. I was spilling over by last night easily.
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    Time to start keeping these logs up to date again.

    DAT DER LECHEEK PUMP...


    4/2/2014 Shoulders, Traps, Calves - 2
    Wednesday, 5:24 PM - 6:06 PM (00:41)

    Dumbbell Standing OHP
    (1) 5:24 PM 45 x 10 reps
    (2) 5:24 PM 60 x 10 reps
    (3) 5:25 PM 70 x 8 reps
    (4) 5:28 PM 80 x 2 reps

    Low Pulley Cable Rope Upright Rows
    (1) 5:29 PM 50 x 10 reps
    (2) 5:31 PM 50 x 12 reps
    (3) 5:33 PM 65 x 10 reps

    Dumbbell Side Lateral
    (1) 5:34 PM 30 x 10 reps
    (2) 5:36 PM 30 x 10 reps
    (3) 5:37 PM 30 x 8 reps 2 cheat reps after 8

    Cable Rope Pullaparts
    (1) 5:39 PM 30 x 8 reps
    (2) 5:41 PM 20 x 12 reps
    (3) 5:43 PM 15 x 13 reps

    Rear Barbell Shrugs
    (1) 5:50 PM 135 x 10 reps
    (2) 5:50 PM 225 x 10 reps
    (3) 5:52 PM 225 x 10 reps

    Dumbbell Shrugs
    (1) 5:54 PM 70 x 12 reps
    (2) 5:56 PM 70 x 12 reps
    (3) 5:57 PM 70 x 12 reps

    Calf Extension Machine
    (1) 5:59 PM 210 x 12 reps
    (2) 6:01 PM 210 x 10 reps
    (3) 6:03 PM 210 x 10 reps
    (4) 6:05 PM 210 x 8 reps 7 partial reps after failing
    (5) 6:06 PM 210 x 4 reps 4 partial reps after failing

    Created with ProGym Windows Phone App
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    Looking huge bro
    Justin
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    Thanks bud! Just upped my test for the next 6 weeks leading into the contest. I'll drop it to trt levels 3 weeks out.
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    4/3/2014 Quads, Calves - 2
    Thursday, 5:14 PM - 5:59 PM (00:44)

    Leg Press
    (1) 5:14 PM 360 x 15 reps
    (2) 5:15 PM 540 x 15 reps
    (3) 5:17 PM 630 x 12 reps
    (4) 5:22 PM 720 x 8 reps
    (5) 5:29 PM 810 x 6 reps

    Barbell Back Squat
    (1) 5:32 PM 225 x 8 reps
    (2) 5:37 PM 185 x 9 reps
    (3) 5:45 PM 135 x 10 reps

    Sissy Squats
    (1) 5:45 PM 204 x 10 reps
    (2) 5:48 PM 204 x 10 reps
    (3) 5:51 PM 204 x 10 reps
    (4) 5:59 PM 204 x 10 reps

    Standing Calf Raise
    (1) 5:45 PM 90 x 20 reps
    (2) 5:48 PM 180 x 15 reps
    (3) 5:59 PM 270 x 12 reps
    (4) 5:59 PM 270 x 12 reps

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    FLEX FRIDAY!!!

    4/4/2014 Arms, Calves - 2
    Friday, 9:25 AM - 10:30 AM (01:05)

    Dumbbell Curls
    (1) 9:25 AM 20 x 12 reps
    (2) 9:25 AM 35 x 12 reps
    (3) 9:29 AM 45 x 10 reps

    Dumbbell Lying Extensions
    (1) 9:29 AM 20 x 10 reps
    (2) 9:29 AM 35 x 10 reps
    (3) 9:29 AM 45 x 11 reps

    Close Grip Chin Ups
    (1) 9:32 AM 203 x 12 reps
    (2) 9:34 AM 203 x 11 reps
    (3) 9:36 AM 203 x 10 reps

    Close Grip Flat Bench
    (1) 9:44 AM 185 x 10 reps
    (2) 9:46 AM 215 x 10 reps
    (3) 9:50 AM 235 x 8 reps

    Preacher Curls
    (1) 9:53 AM 75 x 10 reps
    (2) 9:54 AM 75 x 6 reps
    (3) 9:57 AM 75 x 4 reps 1 rep standing and 3 partial reps to failure

    Pushdowns
    (1) 10:00 AM 65 x 15 reps
    (2) 10:02 AM 72.5 x 10 reps
    (3) 10:04 AM 80 x 6 reps 42.5x8 (drop set)

    Close Grip Pulldowns
    (1) 10:07 AM 50 x 12 reps
    (2) 10:09 AM 50 x 12 reps
    (3) 10:11 AM 50 x 10 reps

    Dips
    (1) 10:12 AM 203 x 12 reps
    (2) 10:14 AM 203 x 10 reps
    (3) 10:16 AM 203 x 6 reps

    Cable Low Pulley Long Rope Facing Away Hammer Curls
    (1) 10:18 AM 30 x 12 reps
    (2) 10:20 AM 30 x 12 reps
    (3) 10:20 AM 30 x 10 reps

    Kickbacks
    (1) 10:21 AM 30 x 10 reps
    (2) 10:23 AM 30 x 8 reps 2 partial reps
    (3) 10:24 AM 30 x 8 reps 4 partial reps to failure

    Calf Extension Machine
    (1) 10:26 AM 150 x 20 reps
    (2) 10:27 AM 150 x 16 reps
    (3) 10:28 AM 150 x 13 reps
    (4) 10:30 AM 150 x 12 reps 6 partial reps to failure

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    Eight weeks out
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    4 1/2 Weeks Out

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    4 weeks out tomorrow
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    Quote Originally Posted by supermanjow View Post
    4 weeks out tomorrow
    Lean and mean

    Your back looks amazing! Good job buddy.
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    Thanks man! Here's today's pics:
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    Well, my show is off. Turns out that this one is one of the few tested NPC shows in the state. I'm now going to shoot for a show on July 12. Time to up the calories a bit for a while. Going back to maintenance. 3000 is going to feel so good!
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    Well, my time off from cutting/competing is going to be longer than I anticipated last week. Seems like I may have a hernia just above my belly button. Gonna get it checked out and if need be repaired. So, I may be waiting until the November contest at the earliest. Oh well, gotta get healthy first.
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    Quote Originally Posted by supermanjow View Post
    Well, my time off from cutting/competing is going to be longer than I anticipated last week. Seems like I may have a hernia just above my belly button. Gonna get it checked out and if need be repaired. So, I may be waiting until the November contest at the earliest. Oh well, gotta get healthy first.
    Sucks bro, bit your health comes first.
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  23. Senior Member
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    Definitely!
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    Confirmed this morning. It is an umbilical hernia. I'm meeting with the surgeon on Monday.
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    That sucks man, I'm sorry. Hopefully it's a fast recovery.
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    Shouldn't be too bad from what I've heard. 4 weeks to 100%. I can live with that. Hopefully, she can get me in right away and I won't have a bunch of down time prior to getting it fixed.
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    Quote Originally Posted by supermanjow View Post
    Shouldn't be too bad from what I've heard. 4 weeks to 100%. I can live with that. Hopefully, she can get me in right away and I won't have a bunch of down time prior to getting it fixed.
    Any idea how the injury occurred?
  28. Senior Member
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    Quote Originally Posted by throneof View Post
    Any idea how the injury occurred?
    Not really. I was doing some pretty serious weights last week, plus my job has me moving heavy boxes of paper records all day long, and I moved our washer and dryer into storage this last weekend. Could have been anyone of those or could have been all three.
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    Doc says that the hernia is more than like incisional from my appendix surgery. Hernia surgery has been scheduled a week from Friday. 6-7 week recovery period. At least I'll be able to return to desk work right away the next Monday.
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    Well, good idea or not, I've decided to postpone the surgery. Right now our budget is pretty tight, and we could really use a few more months with me being back at work to really afford me getting it done. I plan to get back into training, but I will be switching things up. I'll be doing more preexhaust with compound movements as finishers. I'll also be dropping free weight squats, standing overhead presses, and flat bench. We'll see how things go. Planning on doing the show in November still.
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    Well, I thought I was going to be able to do 5 exercises per bodypart, but I think I should stick with 3 for now because it kicked my butt! Never thought light weights could feel so heavy! I think the old timers knew what they were doing! I explained my new workout a little yesterday, but here's a more indepth description:

    1. DANNY PADILLA STYLE SETS: 5 sets of 12 reps with only 30 seconds of rest between each. Most sets are sub-failure, but remember that fatigue is cumulative and you definitely feel it!

    2. REVERSE POSITIONS OF FLEXION: this is a preexhaust routine where you hit the muscle with a minimum of three different exercises. The exercises are chosen based upon where the stress of the weight is the greatest throughout the range of motion. These exercise are classified as contraction, stretch, or mid-range. For example:
    CHEST - Cable Crossovers (contraction), Incline Dumbbell Flyes (Stretch), Incline Bench Press (Mid-range)
    BACK - V-Handle Pulldowns, High Pulley Rope Cable Pullovers, Seated Cable Rows
    DELTS - Rear Lateral Machine, Face Pulls, Dumbbell Press
    TRIS - V-bar Pressdowns, Overhead Rope Extensions, Dips
    BIS - Standing Front Double Bicep Curls, Incline Dumbbell Curls, Underhand Pulldowns
    HAMS - Lying Leg Curls, Glute Ham Raises, Good Mornings
    QUADS - Leg Extensions, Hack Squat Sissy Squats, Smith Machine Squats

    3. DIRECT / INDIRECT SPLIT: 3 day split rotated of 4 days during the week. Use compound exercises for biceps and triceps. Over two weeks, each upper body part will get hit 3 times and each lower body part gets hit twice. Deadlifts are done every other week. Here's the split:
    M: Chest, Back, Abs
    T: Calves, Hams, Quads
    W: Tris, Bis, Delts
    Th: OFF/Cardio
    F: Chest, Back+Deadlifts, Calves

    M: Tris, Bis, Delts
    T: Calves, Hams, Quads
    W: Chest, Back, Abs
    Th: OFF/Cardio
    F: Tris, Bis, Delts

    Here's today's workout:
    5/28/2014 Wednesday, 4:57 AM - 5:39 AM (00:42)

    Cable Crossovers
    (1) 4:57 AM 30 x 12 reps
    (2) 4:58 AM 30 x 12 reps
    (3) 4:59 AM 30 x 12 reps
    (4) 5:01 AM 30 x 12 reps
    (5) 5:02 AM 30 x 12 reps
    Increase the weight

    Incline Dumbbell Flyes
    (1) 5:04 AM 30 x 12 reps
    (2) 5:05 AM 30 x 12 reps
    (3) 5:07 AM 30 x 12 reps
    (4) 5:08 AM 30 x 12 reps
    (5) 5:09 AM 30 x 12 reps
    Increase the weight

    Incline Barbell Press
    (1) 5:12 AM 135 x 10 reps
    (2) 5:14 AM 95 x 12 reps
    (3) 5:15 AM 90 x 12 reps
    (4) 5:16 AM 90 x 10 reps
    (5) 5:18 AM 90 x 7 reps

    Chin Ups
    (1) 5:26 AM 203 x 6 reps
    (2) 5:26 AM 203 x 6 reps
    (3) 5:26 AM 203 x 6 reps
    (4) 5:26 AM 203 x 6 reps
    (5) 5:26 AM 203 x 5 reps

    Cable High Pulley Rope Pullovers
    (1) 5:27 AM 50 x 12 reps
    (2) 5:28 AM 50 x 12 reps
    (3) 5:29 AM 50 x 12 reps
    (4) 5:30 AM 50 x 12 reps
    (5) 5:32 AM 50 x 12 reps

    Seated Row
    (1) 5:34 AM 90 x 12 reps
    (2) 5:36 AM 80 x 12 reps
    (3) 5:37 AM 80 x 12 reps
    (4) 5:38 AM 80 x 12 reps
    (5) 5:39 AM 80 x 11 reps

    Didn't even notice my hernia. It was crazy how the light weights felt so heavy!
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    Did you take a dump after incline?

    I can can relate to the obsession with time.
    "The Iron never lies to you."~Henry Rollins
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    Quote Originally Posted by jinxie View Post
    Did you take a dump after incline?

    I can can relate to the obsession with time.
    Lol...
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    Quote Originally Posted by jinxie View Post
    Did you take a dump after incline?

    I can can relate to the obsession with time.
    Quote Originally Posted by edje007 View Post
    Lol...
    BWAHAHAHAHA!!! No, I just completed all my sets before recording them into the app on my phone. It produces a workout summary that I email to myself, which makes it really easy to copy and paste into my logs. But I'm not going to promise that any gaps like that aren't a **** stop.

    5/29/2014
    Thursday, 4:55 AM - 5:34 AM (00:38)

    Standing Calf Raise
    (1) 4:55 AM 160 x 10 reps
    (2) 4:55 AM 160 x 12 reps
    (3) 4:55 AM 160 x 12 reps
    (4) 4:55 AM 160 x 12 reps
    (5) 4:56 AM 160 x 9 reps

    Seated Leg Curl
    (1) 4:56 AM 40 x 12 reps
    (2) 4:56 AM 60 x 12 reps
    (3) 4:56 AM 60 x 12 reps
    (4) 4:56 AM 60 x 12 reps
    (5) 4:56 AM 60 x 12 reps
    (6) 4:56 AM 60 x 12 reps Increase weight next time

    Seated Calf Raise
    (1) 5:08 AM 90 x 12 reps
    (2) 5:09 AM 90 x 12 reps
    (3) 5:09 AM 90 x 12 reps
    (4) 5:09 AM 90 x 10 reps
    (5) 5:09 AM 90 x 11 reps

    Glute Ham Raises
    (1) 5:10 AM 200 x 5 reps
    (2) 5:10 AM 200 x 5 reps
    (3) 5:10 AM 200 x 5 reps
    (4) 5:10 AM 200 x 3 reps
    (5) 5:10 AM 200 x 2 reps

    Lying Leg Curl
    (1) 5:21 AM 50 x 12 reps
    (2) 5:21 AM 50 x 12 reps
    (3) 5:21 AM 50 x 12 reps
    (4) 5:21 AM 50 x 12 reps
    (5) 5:22 AM 50 x 12 reps Increase weight next time

    Leg Extension
    (1) 5:22 AM 60 x 12 reps
    (2) 5:22 AM 60 x 12 reps
    (3) 5:22 AM 60 x 12 reps
    (4) 5:22 AM 60 x 12 reps
    (5) 5:22 AM 60 x 12 reps Increase weight next time

    Squat Press
    (1) 5:33 AM 180 x 20 reps
    (2) 5:33 AM 270 x 15 reps
    (3) 5:33 AM 360 x 15 reps
    (4) 5:33 AM 450 x 15 reps
    (5) 5:34 AM 540 x 10 reps

    Created with ProGym Windows Phone App



    Well, I survived my first leg day with the hernia, and things went very smoothly. Oddly enough, the only exercise that was vaguely uncomfortable were lying leg curls. However, once I grabbed the handles up by my head and used my elbows to take pressure off of my abdomen I had zero issues once more. Even leg presses (albeit 50% of my usual working weight) were very easy to perform. I'm planning on shooting for 20 reps a set from here on out on leg presses and squats. Their a bitch at that range, but the pump was crazy!!! Veins popping all over the place. Plus, it lowers the weight just a little more which further decreases any abdominal pressure. I'm liking the new training so far. In fact, by the third exercise I've got tears in my eyes each set because the burn in the muscle is so intense. Looking forward to tomorrow's arms and shoulders workout!
    http://www.facebook.com/Celtic.Labs - Celtic Labs Representative
  35. Senior Member
    jinxie's Avatar
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    Good work here -- making a lot out of a little.

    I think we may have crossed paths on a certain private board last year, though not positive.

    Keep it up.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate
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    Gotta do what is necessary!

    It is certainly possible.
    http://www.facebook.com/Celtic.Labs - Celtic Labs Representative
  37. Senior Member
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    Today was Tris, Bis, and Shoulders (in that order). I feel I've got really good shoulders, but I need to put some size on my arms especially my triceps. So, they get hit first. It was a great workout. This is my longest day of the week in terms of the amount of time needed to get everything in. I think I'm going to superset the arm work in future workouts to cut down on the total workout time as I had to drop the number of sets I did for shoulders. Once again as compared to the last two days, I had no issues with my hernia. Hopefully is stays that way!!!

    5/30/2014
    Friday, 4:47 AM - 5:45 AM (00:58)

    Pushdowns
    (1) 4:47 AM 60 x 10 reps
    (2) 4:48 AM 80 x 12 reps
    (3) 4:51 AM 80 x 12 reps
    (4) 4:51 AM 80 x 12 reps
    (5) 4:52 AM 80 x 12 reps
    (6) 4:53 AM 80 x 12 reps Increase weight next time

    Kneeling Overhead Rope Extensions
    (1) 4:55 AM 80 x 8 reps
    (2) 4:56 AM 50 x 12 reps
    (3) 4:57 AM 50 x 12 reps
    (4) 4:59 AM 50 x 12 reps
    (5) 5:01 AM 50 x 12 reps Use more weight next time

    Dips
    (1) 5:03 AM 201 x 8 reps
    (2) 5:04 AM 201 x 8 reps
    (3) 5:05 AM 201 x 8 reps
    (4) 5:06 AM 201 x 8 reps
    (5) 5:06 AM 201 x 6 reps

    Cable Low Pulley Straight Bar Curls
    (1) 5:12 AM 80 x 12 reps
    (2) 5:14 AM 80 x 12 reps
    (3) 5:15 AM 80 x 12 reps
    (4) 5:16 AM 80 x 10 reps
    (5) 5:18 AM 80 x 8 reps Start at 70 next time

    Incline Dumbbell Curl
    (1) 5:21 AM 20 x 12 reps
    (2) 5:22 AM 15 x 12 reps
    (3) 5:23 AM 15 x 12 reps
    (4) 5:24 AM 15 x 10 reps
    (5) 5:26 AM 15 x 8 reps Start at 15 next time

    Close Grip Pulldowns
    (1) 5:28 AM 110 x 12 reps
    (2) 5:29 AM 110 x 12 reps
    (3) 5:30 AM 110 x 12 reps
    (4) 5:31 AM 110 x 12 reps
    (5) 5:32 AM 110 x 10 reps

    Rear Lateral Machine
    (1) 5:34 AM 75 x 12 reps
    (2) 5:35 AM 75 x 12 reps
    (3) 5:37 AM 75 x 12 reps

    Face Pulls
    (1) 5:38 AM 40 x 12 reps Heavy end cap stack
    (2) 5:39 AM 40 x 12 reps
    (3) 5:41 AM 40 x 12 reps

    Seated Dumbbell Press
    (1) 5:43 AM 30 x 12 reps
    (2) 5:43 AM 30 x 12 reps
    (3) 5:45 AM 30 x 12 reps

    Created with ProGym Windows Phone App

    Here's some pics in honor of FLEX FRIDAY!
    Name:  Aviary Photo_130459254463295680.jpg
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    http://www.facebook.com/Celtic.Labs - Celtic Labs Representative
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    You should give occlusion training a shot man!
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  39. Senior Member
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    Would be a good addition to the contraction exercises, but did you know that everytime you contract the muscle fully occlusion happens naturally?
    http://www.facebook.com/Celtic.Labs - Celtic Labs Representative
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    6/3/2014
    Tuesday, 4:59 AM - 5:42 AM (00:42)

    Cable Crossovers
    (1) 4:59 AM 40 x 12 reps
    (2) 5:01 AM 40 x 12 reps
    (3) 5:03 AM 40 x 12 reps
    (4) 5:05 AM 40 x 12 reps
    (5) 5:07 AM 40 x 12 reps

    Neutral Grip Pulldowns
    (1) 5:00 AM 130 x 12 reps
    (2) 5:02 AM 120 x 12 reps
    (3) 5:03 AM 120 x 12 reps
    (4) 5:05 AM 120 x 9 reps
    (5) 5:08 AM 90 x 10 reps

    Pec Deck
    (1) 5:10 AM 40 x 12 reps
    (2) 5:19 AM 40 x 12 reps
    (3) 5:21 AM 40 x 12 reps
    (4) 5:23 AM 40 x 12 reps
    (5) 5:26 AM 40 x 12 reps

    Cable High Pulley Rope Pullovers
    (1) 5:11 AM 60 x 12 reps Heavy Outer Stack
    (2) 5:19 AM 60 x 12 reps
    (3) 5:21 AM 60 x 12 reps
    (4) 5:24 AM 60 x 10 reps
    (5) 5:27 AM 70 x 12 reps Light Innee Stack

    Hammer Incline Press
    (1) 5:32 AM 90 x 12 reps
    (2) 5:34 AM 90 x 12 reps
    (3) 5:36 AM 90 x 12 reps
    (4) 5:39 AM 90 x 12 reps
    (5) 5:42 AM 90 x 12 reps Ouch! It burns! It burns!!!

    Hammer Iso Pulldown
    (1) 5:32 AM 90 x 12 reps
    (2) 5:34 AM 90 x 12 reps
    (3) 5:36 AM 90 x 12 reps
    (4) 5:39 AM 90 x 12 reps
    (5) 5:42 AM 90 x 10 reps 2 partial reps

    Created with ProGym Windows Phone App


    Sent from my Windows Phone
    Attached Images Attached Images  
    http://www.facebook.com/Celtic.Labs - Celtic Labs Representative
  

  
 

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