Getting more Evil clean bulk - AnabolicMinds.com - Page 2

Getting more Evil clean bulk

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    12/27 arms
    Close and reverse grip ss bench press.
    225 3&6. 275 4 @1
    Skull crush. 4x10
    Pushdowns 3@8
    Rope Pushdowns 4@10
    Kickback and oh db extension 2@10 each
    Seated bb curls 4@10 & hammer curls 4@6
    Cable curls 4@10 & chin-ups 4&5

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    12:30 chest
    Bought some heavy bands from dicks the other day. So far I absolutely love them. They claim to be light. 25-50 lbs. played around at the house with assisted bench press. I was reading this is similar to using a shirt. I hooked the bands to the top of my adjustable rack, then placed the bands around the bar and lowered the rack until they were loose when the bar was racked. I also learned how to wrap the band around my arms to simulate a shirt. Just messed around nothing to constitute a workout.
    Band resisted speed bench
    135 on the bar. Both bands hooked together and secured under the bench 3x3 and5x5.
    I then double looped each band of the end of the bar and used a kettlebell to anchor the bands. They picked the 70 lb kb up from the floor to my surprise. I had to anchor it with a 100. I still had 135 on the bar. I untracked it and did 1 ugly rep.

    Flat db bench press 5 sets of 12

    Low scooping cable crossovers 5x10

    Run with cleans. I was smoked today and could not maintain the same pace. I had to slow down the last 3 rounds.
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    Deads 225 2x3 275 3x3
    BB Rows 5x10 and pull downs 5x8
    Cable rows 3x10 and shrugs 135 3 sets of 20
    Close pull downs 4x10
    Band Tricep Pushdowns 100 reps, each set until failure, 15 sec rest
    various curls reps, and sets
    5 rounds: 10 leg raises, 10 hyper extensions, 10 cable crunches
    •   
       

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    1/2 triceps
    Reverse and close grip bench 3 x 10 each
    Dip machine 3x12
    V bar Pushdowns 3x10
    Band Pushdowns amrap per sets to 100 reps total.
    Standing French press 3x10
    Light db and bb curls amrap per set to 100 reps total
    Light core
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    AM CONDITIONING
    JOG 6MPH 1 MIN / 3 CLEAN AND PRESS 95LBS FOR 20 ROUNDS

    PM SHOULDERS
    PUSH PRESS
    135X6, 155X3, SINGLES= 185, 200, 205, 210
    135 3X6
    SEATED MILITARY 135 5X10
    FACE PULLS 4X10
    UPRIGHT ROWS 3X10

    SQUATS
    225X3, 275X3, 295X1,1
    FRONT SQUATS
    135 3X6
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    1/6 Chest
    Flat bench Band slingshot singles
    255,275,295,315,330,340
    Flat bench
    225 x 15,10,10
    Bb front squats 3x6 135,155,155
    Incline bench 3x10 135
    Low cable x over and push-ups 4x10
    High cable x over and dips 3x10
    Pec deck 3x12 ( this and every other one hurts my shoulders)
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    Quote Originally Posted by Bengal View Post
    1/6 Chest
    Flat bench Band slingshot singles
    255,275,295,315,330,340
    Flat bench
    225 x 15,10,10
    Bb front squats 3x6 135,155,155
    Incline bench 3x10 135
    Low cable x over and push-ups 4x10
    High cable x over and dips 3x10
    Pec deck 3x12 ( this and every other one hurts my shoulders)
    Those are some strong presses man!
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    1/7 Back
    Pull-ups 5x10
    Deads 5 ea 225,245,265,285
    Pendlay rows 135 8,8,8,8
    Dead start db rows 4x6@85 and heavy cable lat pull down 4x12
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    1/8 biceps
    Curl bar 3@10
    Straight bar 3@8
    Alt db 3@10
    Cable curl 3@10
    Concentration 6,8,8
    Chin ups 3@8
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    seated military 3 reps each
    185,205,215,225,230

    front squats 3 each
    185,205,215,225

    sling shot close grip bench 3 each
    275,295,305,315 335x2

    shrugs
    225x10, 275x10

    straight bar skull crushers
    10 ea 95, 115, 135
    100 band push downs
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    1/13
    Chest
    Slingshot bench
    255x5, singles 275,295,315,335,350 315x3

    flat bench
    225x15,12,11

    front squats
    185,205,225x3

    incline
    135 3x10

    low cable xover and dips 3x10 ea

    high cabel xover 3x10

    conditioning 10 rounds of 1 minute run, 3 cleans 95 lbs
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    80 pullups various widths
    4x6 pendlay rows 135,145,155,165
    OA Dead Start DB Rows 100x6, 120x6, 70x10
    Jog with Clean and Press. 6mph and 135x3 for 10 rounds
    Core
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    1/15 biceps and conditioning
    Straight bar curls 3x6
    Curl bar preacher curls 3x6
    Concentration curls &chinups 3 x 8 & 5
    Front squats 3 ea 185,205,225
    Cable curls and chins 2x 8&5
    Run 1 min 3 cleans 95 lbs 20 rounds
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    1/17 shoulders and triceps
    So my wrists and right shoulder have been bugging me I wrap the wrists real tight now. And hope and pray the shoulder will heal through nutrition and positive thoughts. Ha ha.
    I seem to have lost my mojo on the push press. My pr is 215. That was done at my house. I don't know if having my reflection staring at me in the gym is a mind **** or what. But I have not been able to hit 215 as of recent.
    Push press. Got frustrated early in.
    185x1. 205x 1. 210x fail. 185 x 3.
    Seated military. 135 5x10
    Slow close grip bench 205 3x4
    100 rep band push downs.
    Reverse peck deck 3x10

    Rope push downs 4x10
    Various kettle bell shoulder movements for a pump.

    Conditioning 10 rounds 1 minute run 5 push-ups 5 chin ups
    1 mile jog.

    Band high pulls for a pump.
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    1/20 chest
    Flat bench sling band
    255,275,295,305,@1 315x5
    Flat bench 225@12,10

    Low cable x over & dips 4@10

    High cable 3@10

    Inc db press 2@10
    Inc hammer strength 2@10

    Inc band flies 2@10

    Push-ups 5@10

    Notes : man it blows getting old. 39 is fats approaching and I am falling apart. Knee surg at 20. Back surg at 30. I am gun shy of squats and dead lifts. So let's front squat. That kills my wrist. So I am nursing that. Grip gave out when loading the bar yesterday I managed to drop a 45 on my foot. No real damage done luckily. Shoulder has been giving issues on and off for past few years. Been told might have a slight tear. But it should be heal do. Ya own by now That's acting up. The sling band bench is definetly a savior for the delts. I might go that route solely until I am pain free. Gonna lighten up on the push press. And use the gay cross grip for front squats. It drop them and do overhead or goblet squats instead
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    1-21-14 ARMS
    CLOSE GRIP, ALL WITH SLING BAND 315 X 2,3,3,3
    &
    HEAVY CURL BAR 3X6

    LIGHT CURL BAR 3X10
    &
    FRONT SQUATS 225 3X3

    STRAIGHT BAR SKULL CRUSHERS
    135X8, 145X6, 155X4+135X6
    &
    LIGHT CURL BAR VARIATION 3X12

    CIRCUIT 4 ROUNDS
    PARALLEL CHIN UPS 6 EA
    ROPE PUSHDOWNS 8 EA
    SEATED CABLE CURLS 6 EA
    BODY WEIGHT TRICEP EXTENSIONS 10 EA

    PREACHER HAMMER CURLS 3X8
    &
    LYING DB TRICEP EXTENSIONS 3X10

    100 BAND PUSHDOWNS
    &
    CHINUPS DURING REST 4 SETS OF 6

    2 SETS TILL FAILURE OF STANDING DOUBLE BICEPS POSE CABLE CURLS
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    1/23. Back and shoulders
    Not going to be able to workout tomorrow. Had to hit shoulders today in two sessions. I have the option of working out at the house. Or 2 other gyms. I use the house when I am off and feel like it. Other wise I use the gym. I use a different gym on days that I work. Each place had its own pros and cons. I tend to use the smith machine more than I like too. But it's a safety net since I am sans partner. The gym at work has a smith machine that is very true in weight. The one at the other gym is very flattering. I estimate 20-30 lbs more can be lifted over free weights. Plus then add the factor of not needing to use core and stabilizing muscles that are needed for free weight lifts and you get my picture. The good thing is you can focus solely on pushing the weight and over loading the targeted muscles
    Pendlay rows 6,8,8,8
    Smith machine push press. 185@5,205@3,215@1,225@1,235@1, 245@1,250@1,225@3
    Lat pull downs 5x8
    Pulls ups 3x5 each grip. Wide, shoulder width, and close.
    PM session
    Quick pump finisher
    Barbell high pulls
    Band face pulls
    Heavy cable single arm shoulder press
    3 rounds.
    Db lateral raises 3@12
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    1-27-14 CHEST
    SLING BAND FLAT BENCH
    275X3, 300X3, 315X5,5, 320X5,5

    DIPS & 225 BENCH 3X10
    DIPS 2X10

    LOW CABLE XOVER AND PECK DECK 3X12 & 10

    HIGH CABLE XOVER AND DB PRESS 3X10,10

    15 ROUNDS 1 MIN RUN, 3 PULLUPS
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    1-28 BACK
    Pullups
    5x5 wide
    5x5 close
    5x5 shoulder width
    30 sec rest between sets

    Pendlay Rows
    135x5
    155x5
    165x5
    175x5
    185x5
    195x5 (this was a little sloppy)

    Front Squats
    185x3
    225x3
    235x3
    245x3

    I dont even know what the heck to call these. Jamb 1 end of the bar in a corner on the floor, put plates on the other end, place a close grip pulldown handle under the bar next to the plates and do rows
    2 plates x5
    3 plates x5
    4 plates x5
    5 plates too heavy
    4 plates x5
    2 plates x10

    Light pulldowns
    3x8

    I dont know what to call these either
    using a rope typically used for triceps pushdowns, bent over at a 45% angle arms straight and pulling with lats pull from above head to waist 3x10

    1 mile run.
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    1-30 shoulders
    Workout based on Dorian Yates style workout. I enjoyed it yet a partner is needed for the full effect, due to forced reps and negatives

    Seated smith machine military
    135@12, 185@12, 205@10

    Lateral raises
    20@12, 30@12

    Cable lateral raises 15,12

    Yates style db shrugs. Look them up they work!
    Warm up of 20
    1 set of 15 full reps and 10 partials

    Ss front squats
    185,225,245@3. 225@6

    3 rounds 12 incline sit-ups and 12 hyper extensions
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    1-31 ARMS
    CLOSE GRIP BENCH
    255X2, 275X2, 285X2
    CLOSE GRIP SLING BAND BENCH
    315X3, 325X2, 335X2, 345X2

    CURL BAR SKULL CRUSHERS
    105X10, 125X8, 145X8, 155X7

    OVERHEAD SINGLE DB TRICEPS PRESS
    100X6, 65X15,15

    SS DRAG CURLS
    95X 8,8,8

    CURL BAR CURLS
    105 3X6
    &
    PUSH DOWNS
    3X10

    100 TRICEP BAND PUSH DOWNS

    NEUTRAL GRIP PULLUPS 3X8

    CHIN UPS 3X5
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    2/3 chest
    Flat bench sling band. 4 sets of 5 @ 315, 1 set of 5 @ 325
    Flat bench 225x15

    Super set
    3 rounds
    Front squats 135x10
    Peck deck x10
    High cable cross over 10

    Super set 2 rounds
    10 peck deck
    10 low cable crossover
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    2/5
    Pendlay rows 4@6@135

    Messed around on smith machine bench
    Sling band singles
    335,345,365,375,385

    Pull-ups 6@10

    Cable rows 3@10

    Cable crunches 3@12

    Leg raises 3@10

    Hammer strength pull downs 3@10

    Shoveled drivewAy and worked the heck out of lower back. I hate snow
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    2/7 arms
    Had an epic arm pump today, thanks to Jack3d advanced, and modern bcaa+. I had un*****ed intensity and was able to keep rest periods to a minimum with great recovery set to set. For me when it comes to ramping up the intensity, this is where a great bcaa intra workout really shines.
    Some people complain about mix ability of modern bcaa +. An easy remedy to this issue is to mix it prior to beginning the workout and letting it set in the fridge for a while. When it comes time to lift just give a few shakes and It's all good.
    The new advanced jack3d formula had me a little scarred. I am hyper sensitive to yohimbe in a very bad way. Jitters, cold sweats, nausea, anxiety, and this lasts for about 8 hours, so I stay away from it. I was very excited to try this new formula, I have about 15 kinds of pwo's under my belt. After that many they all tend to be so so. I proceeded with caution here and used only half a scoop. I cannot attest what a full scoop feels like. I did not experience the beloved beta alanine tingles at this dose. What I did experience is a skin tearing pump. Great focus, and aggression. Mix ability was spot on, no clumps, or chunks. Taste was wonderfull, as other pwo's can make you want to choke! My workout was different today from what I usually do, so I cannot attest to any specific strength gains.

    All exercises done in 3 sets 1 minute rest. Alternating between biceps and triceps.
    Close grip bench 3x10
    Ss drag cUrls 3x10
    Ss skull crushers 3x12
    Curl bar curls 3x12
    Cable overhead triceps press 3x12
    Cable concentration curls 3 working sets of 10 , 6 sets total trying to find proper weight
    100 band push downs

    Hammer curls 3x10
    Chin ups 3x8

    Seated shoulder press 3x15
    Db shrugs 3x15

    Conditioning prior to lifting. 6 30 second tred mill sprints with 2 minutes rest. This is my new best friend
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    2-9
    I felt guilty for going so light on shoulders, I had to hit a few sets.
    Seated Military
    185x5
    205x5
    225x8
    245x2
    135x25
    Smashed it today, Freaking P/R's falling out of my pockets today
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    2/11 quick workouts all week
    Chest
    Sling band flat
    315@1,355@1,365@2,315@10
    Then a few lighter sets for a pump
    1 set incline db press for pump
    1 set light peck deck for pump

    Sent from my iPhone
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    2/12 back and biceps
    Pendlay rows 4@6
    Pull-ups 4@5
    Smith drag curls 4@8
    Cable concentration curls 3@10
    Cable hammer curls 3@12
    Cable double biceps curls 3@10
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    2/13 shoulders and triceps
    Seated military smith machine
    185@5,205@5,225@5,245@1,255@1
    Smith skull crushers
    135@5,155@5,165@5,175@5
    Light lateral raises 2 sets for pump
    Rope push downs
    2@10, then drop 1 drop set

    Got the idea of smith skull crushers from Rich Piana videos. I love them. I do straight bar and curl bar skull crushers as well. The smith has zero wrist pain, zero balance issues, just unrack and push the weight. In the event of going too heavy, push the bench back and turn it into a bench press. Next week is game on back to normal weight/reps/sets .
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    2/14
    Supposed to be a day off, finishing a lower volume recovery week. We got some snow last night. My wife can't drive in it so i took her in and hit the gym. Another light recovery/pump session

    Close grip bench 3@15
    Ss skull crushers 3@12
    Flat bench 3@20
    Incline db bench 3@20
    Lat pulldowns 3@12
    T bar rows 3@15
    Double biceps cable curls 3@12
    Bar cable curl 3@15
    Rope hammer style cable curl 3@12
    Shoveled 10 inches of freaking snow. It that doesn't qualify as a strenuous low back workout, I don't know what does
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    2/17 chest
    Not really feeling it today but did the best I could
    Sling band bench
    300@5, 315 3@5
    Bench
    225@11,8,10
    Dips 4@12
    Peck deck 3@10
    Low cable xover 3@10
    Close db bench 3@10
    Incline hammer strength 3@10
    Peck deck drop set
    Leg curls, extensions, calf raises 3@10
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    2/18
    Chest re-pump
    Close grip db bench 3@10
    Low cable x over 3@10

    Quick back
    Pendlay rows 4@6 & wide pull-ups 4@5
    Lat pulldowns 3@10 & band pullovers 3@10
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    2/20
    Arms
    Close grip bench 3@8
    Smith skull crushers 4&6
    Curl bar curls 4@8
    Smith drag curls 4@8
    Curl bar skull crushers 3@12
    V bar Pushdowns 3@10
    Rope Pushdowns 3@10
    Double biceps cable curl 3@10
    Cable concentration curls 3@10
    Cable overhead triceps extension 3@15
    Reverse cable bar curls 3@15
    Cable bar curls 3@15
    Rope cable curls 3@10
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    2/21 shoulders
    Seated military 185@5,205@5,225@6,5,5
    Push press
    185@1,205@1,210@1,205@2,2
    Db shrugs 4@12
    Lateral raises 3@12
    Cable high pulls 3@15
    Front squats 185@3,225@3,245@3,225@3
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    2/24 chest
    Bench warm ups
    Sling band bench doubles 315,345,365. 315x6
    No band 225x14
    1 min rest from here on out
    Db bench 4x10
    Peck deck 4x10
    Hammer strength incline 3x12. Decline 3x10
    High cross over and push-ups 3x10 ea
    Low cross over and push-ups 3x10 ea
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    2/25 back
    Pendlay rows 4x6
    Pull-ups close, reg,wide 3x5 each
    Leg press 4x10
    Hyper extensions 3x10
    Band pull overs 3x12
    Behind neck pulldowns 4x10
    1 arm cable rows 3x10
    15 Wide pull-ups to finish
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    2/26 arms
    Ss skull crushers 4x5
    Close grip bench 2x5, 2x3
    Ss drag curls 4x10
    Long head straight bar curls 3x10
    Triceps dip machine 3x15
    Rope Pushdowns 3x12
    Cable concentration curls 3x10
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    Sep 2012
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    2/27 light shoulder day
    Hang clean and press 4x6
    Seated military 5x10
    Standing cable press 4x10
  39. New Member
    Bengal's Avatar
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    5'9"  198 lbs.
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    Sep 2012
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    Whewhoo!!! Had a fun day today. I haven't had a workout partner for years, with the exception of conditioning and bodyweight type workouts.
    Today 3/3 I joined a group of co-workers for a bench session.
    Nice to have a spotter, and some friendly competition.
    Flat bench all with sling band ( other guys using sling shots )
    295x3 315@1, 345@1, 365@1, 375 fail
    Burnout set 225@30
    Pause rep set 225@17
    This was a nice change. I was pumped, light headed, breathing heavy
    Decline bench 3@10
    High cable cross over & dips 3x10
    Band Pushdowns 100
  40. New Member
    Bengal's Avatar
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    5'9"  198 lbs.
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    Sep 2012
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    250
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    3/4 back
    2 mile run
    Pendlay rows 4x6
    Pull-ups 6x6
    Low rows 4x10
    1 arm lat pulldowns 4x10
    Cable pullovers 4x15
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