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Im your idol

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  1. Advanced Member
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    Im your idol


    I have a log on gym.com but things are slower than molasses there, mine as well have one here to.

    Today was back day

    Lat pulldown
    120x10 warmup
    220x7
    240x7
    260x7
    270x4/5 before I started leaning more back just to get those extra 2 reps out, making it 270x7

    Seated cable row
    220x7
    240x7
    260x7
    270x3/4 I beleive

    One arm cable row
    85x7
    100x7
    120x7

    Rack pulls
    225x7
    275x7
    315x7
    335x7

    Behind the back shrugs
    225x7
    275x7
    275x7

    Cardio 30min +5min cool down 388 cals

    FYI I am cutting, dont know the "exact" weight I am at right now, but I was 232, 6' 2", I am currently atleast 220lb

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    You don't like barbell rows? they do wonders for me. I switch up grips under/overhand. Real heavy underhand BB rows build the biceps well too.
  3. Advanced Member
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    Nope, Iv tried barbell rows and hate them. I was doing tbar rows (barbell in corner) before cable rows, but I dont like how my form moves about. For tbar rows id rather have something to support my chest/abs.

    I just feel like I am doing them wrong even though my form is good, id rather row from a chest support or something so I can focus on the actually pulling and not if I moved my legs, or if my back is to high/low
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  4. Advanced Member
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    Apparantly I got a 19yo girl as a workout partner now
    Chest and tris
    DUmbell flat bench
    90x7
    100x7
    110x7
    120x4
    120x4

    slight incline dumbells
    80x7
    85x7
    90x7

    incline dumbell flies
    55x7
    60x7
    I guess one of the 65's broke so I have to finish it with 70's
    70x5 or somethign

    dips, I think new record
    2plates on lap x7
    3px7
    4px7
    4p+25x6 I beleive. dam girl actually loaded AND unloaded the 45's off my lap woo ho

    incline skull crushers, amazingly she deadlifted the bar off the ground and handed it to me
    95x7
    105x7
    110x5 I think

    pushdowns, dont know the accurate rate, but ended with entire stack+ 2 things on top
  5. Advanced Member
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    Im just tired today, no shoulders tmw though, 4th

    Squats, my grip/wrists are whats ****ing holding my squats back
    135x7
    225x7
    275x7
    315x2

    threw leg press in lada lada. calfs to

    Standing straight bar curl
    45x10 warmup
    115x7
    125x7
    125x7

    concentration curls, wasnt much of a concentration when I am tired/ to much energy and that girl was trying to mess me up
    60x7
    65x7
    70x5
    70x5

    reverse curl dumbell
    35x7
    40x7
    45x7
    45x7 then just trying to kill them doing drop sets with no rest

    btw, I am on basic cuts, I might have taking 6 pills today, I forgot if I took 2 and 3pm so I took another 2 and a caffiene pill. I think that was a BIG mistake. Girls going to florida until sun, so monday I can kick her ass in chest and tris. See ya all thursday for back
  6. Advanced Member
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    haha what do you mean "apparently" have a 19 chick training partner
  7. Advanced Member
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    I guess I mean, she wants me to show her how/what to do. So she did chest/tris with me on monday, bis with me on tuesday. When she gets back from florida, Ill have a entire workout week to kick her ass!

    I dunno if that makes sense, I Just got up
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    haha nice, goodluck with that.
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    Back

    Lat pulldowns
    120x10 warmup
    220x7
    240x7
    260x7
    270x5

    seated cable rows
    220x7
    240x7
    260x6, 3 in a row, paused after each rep and did 3 more

    1 arm cable row
    85x7
    100x7
    120x7

    Rack pulls from below the knees
    225x7
    315x7
    335x7

    Dumbell shrugs
    90x7
    100x7
    110x7
    120x7 then did 80x8 no rest

    Oh tuesday we had a little pullup contest, nuetral grip, chest must touch top, and you must lower all the way down before going backup. I got 9, with a little wiggle I could have gotten 11. I assume I am in the 220lb mark
  10. Advanced Member
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    I beleive my teres minor is acting up again, my shoulder is in terrible pain. Ben gay and ibuprofin all day!

    Chest/tris
    warmed up the shoulders with a 7.5 dumbell
    Dumbell flat
    100x7
    110x7
    120x5
    120x2

    slight incline dumbell bench press
    80x7
    85x7
    90x6 I think

    dumbell flies
    55x7
    60x7
    65x7/8 wasnt counting, this idiot was irritating me and accusing me of steroids again. I wanted to knock his head in

    Tricep dips
    2plates on lapx7
    3px7
    3p+25x7
    4px7 wo ho! good sings

    incline skull crushers
    95x7
    105x7
    110x4/5 forget which

    finished up with a few cable pushdowns

    ya I neglected the chest dips and the CGBP

    Cardio today, 35min 385 cals I think, or 395
  11. Advanced Member
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    Legs bis today

    Squats
    135x8
    225x7
    275x7
    315x3 with 2 forced reps
    315x2 +1 forced reps

    Leg press
    530x7
    620x7
    710x7


    Threw in some leg press calf raises

    Standing EZ bar curl
    95x7
    115x7
    125x7
    130x I dunno dont remember, 5 I think

    Dumbell concentration
    55x7, wanted 65's next but they werent on the rack so I jumped to 70
    70x7
    70x5

    EZ bar standing reverse curls
    70x7
    90x7
    90x7
    100x7
    60x12
  12. Advanced Member
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    back today

    lat pull downs
    100x12 warmup
    220x7
    240x7
    260x5, Was tired
    285x3

    Did cable rows, then 1 arm cable rows

    Rack pulls today
    225x7
    315x7
    then got balls and tried 365. I did 4-5 man that 1st one was a pita, I thought I wasnt gonna be able to get it up.

    threw in some shrugs and was done. Slacking on the cardio and abs, dammit
  13. Advanced Member
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    Chest tris today

    Flat dumbell
    100x7
    110x7, almost missed the 7th rep
    120x4
    120x3+1 super forced rep

    slight incline dumbell
    85x7
    90x7
    90x6 i think

    dumbell flies
    55x7
    65x7
    65x7

    Tricep dips (plate on lap)
    2px7
    3px7
    4px7
    5px6 YAAAA!!!! thats 225lbs on my lap! oh ya ass touched the ground then back up

    incline s kull crusher
    95x7
    105x7
    115x4/5 dont remember

    did some tricep extensions, pushdowns and was out great workout today

    no workout tmw, supposed to go see a movie with this chick iv been working out with
  14. Advanced Member
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    Shoulders and abs today

    seated overhead dumbell
    80x7, someone had 90's so I had to jump to 95's
    95x6
    95x6

    Smith overhead
    185x7
    185x7
    225x4
    135x15

    did some side raises, but the last set I was doing it really hurt my left shoulder so I didnt finish it

    hit up some rear delts, then cable crunches. Then fooled around in my car in the gym parking lot hehe

    BTW I lost another 10lbs, I am now 210, down 22lbs
  15. Advanced Member
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    more of a competition at the gym today

    11x12 warm up
    220x7
    comp starts here
    260x8
    260x9.5 I won

    This one guy couldnt even get the stack down even from jumping on it hahaha, my friend had to push him under the seat, he did liek 2-3 though

    did the usual then left
  16. Advanced Member
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    Chest tris

    Flat bench dumbell
    100x7
    110x7
    120x4
    120x2 I swear Im either gonna buy olympic dumbell handles or bring in a rubber band in a month or so when I start not cutting down. this 120lb dumbell **** is a waste of my time

    Slight incline dumbell
    85x7,90x7,90x7, might have finished up with 95's

    incline dumbell flies
    60x7
    65x7
    maybe 65's again

    Tricep dips with plates on lap
    3px7
    4px7
    5px6, again that 6th one was gonna give me a vein buster. My hands were sweating, on the 4 plates I almost kissed the floor from slipping off the bench

    incline skull crushers and that was it for monday. Squats and bis tmw then off until monday! GOing out with the girl wed-fri
  17. Advanced Member
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    Im back Just chest today

    Hit barbell flat again
    135x12
    225x7
    275x4
    315x0 +2 forced reps
    315x0+2 forced reps

    Man after doing 120lb dumbells for so long, 275 and 315 are heavy!

    Slight incline dumbells
    80x7
    90x7
    95x4, failed to get the 5th
    95x4 failed to get the 5th

    Incline dumbell flies
    55x7
    60x7
    60x7

    Today I ate 3 eggs, 1 potato
    1 protein shake
    1 can of tuna, salad
    Potatos and I think roast beef for dinner, and will end the night with a protein shake again.
  18. Advanced Member
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    Chest tris today

    Flat barbell
    135x15
    225x7
    275x5
    275x4 I beleive

    incline barbell (only thing open, shoulders didnt like it but oh well)
    185x7
    225x7
    No idea if I did that weight for another set, but finished up with 185x10

    BW dipsx10
    30lb dumbell x8

    incline dumbell flies
    50x7
    60x7
    65x7

    tricep dips
    3px7
    4px7
    5px5

    flat skull crushers
    90x7
    110x something, maybe 5-6
    repped out 80x12

    Had eggs, potato,2 protein shakes, and spaghetti and a bowl of salad today. 4-6 weeks until Ill start eating more again.
  19. Elite Member
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    Nice log, where's your weight at currently?
  20. Advanced Member
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    Last I weighed myself, I was at 210lbs a few weeks ago
  21. Advanced Member
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    Bis/legs

    Standing ez bar curl
    95x7
    115x7
    120x7
    120x7

    Standing dumbell curls
    50x7
    55x7
    60x 6, 7? I dunno,
    50x7

    Dumbell hammers
    40x7
    45x7
    50x5/6 or so

    squats only did 225, bunch a weak people there so didnt feel like shooting for higher. Did some leg extensions and calfs.

    Weighed myself also, shoes, tshirt, shorts I came in at 209!
  22. Advanced Member
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    shoulders abs

    seated overhead dumbell
    80x7
    85x7
    a 90 was missing so I did
    95x4/5 I beleive
    then hit up some 80's for 7/8

    hammer strength shoulder machine
    2px7
    2p+25x7
    3px 5 i think
    2px15

    dumbell side raises
    25x7
    25x7
    30x6ish

    reverse peck deck
    190x7
    205x7
    190x8

    did some machine crunches and 2 sets of hanging leg raises
  23. Advanced Member
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    Bis today

    Ezbar curl
    95x7
    115x7
    125x5
    125x5

    Standing dumbell
    55x7
    60x7
    60x5

    hammer curl dumbell
    45x7
    50x7
    50x7
    25x12

    Threw some bench since I didnt go yesterday did a 275x3
  24. Advanced Member
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    Shoulders today

    Seated overhead smith
    135x10
    185x7
    225x5
    230x2/3

    Seated dumbell overhead
    80x7
    85x7
    someone had 1 90 so I was forced to do 95's
    95x3

    4 sets of dumbell side raises with 25's

    reverse peck deck
    175x7
    190x7
    220x5
  25. Advanced Member
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    CHest and tiny bit of tries

    Flat bench
    135x15
    225x7
    255x5
    275x4 dropped it to 225 and hit 4/5 or something like that, then dropped to 135 and hit out 7/8. drop sets are hard!

    slight incline dumbell
    75x7
    75x7
    80x7

    dumbell flies did some close grip and that was it for the night
  26. Advanced Member
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    Bis and legs

    Standing ezbar curl
    95x7
    115x7
    120x7
    125x4/5

    Standing dumbell
    50x7
    55x7
    60x
    60x I forget the reps on those, 5-7 something like that

    dumbell hammers
    45x7
    50x7
    50x7
    55x4/5 then hit 25x20

    1 squat rack and it was being used the entire day, ya for not squatting!

    Leg press
    440x8
    530x7
    620x10

    Single leg extensions
    90x7
    100x7
    110x7
    110x7

    did calfs on the leg press
  27. Advanced Member
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    Man im getting lazy in posting

    Legs/bis today

    Bis

    Standing straight bar curl
    95x8
    115x7
    125x7

    standing dumbell
    50x7
    55x7
    60x6? or 7 no clue

    standing dumbell hammers
    45x7
    50x7
    55x something

    I did legs and bis at the same time, so I was sweating balls and was SUPER pumped
    squats
    135x7
    225x7
    275x7
    315x2

    leg press
    440x7
    530x7
    620x7

    did calf raises on the press and that was that

    I think on back day after rack pulls I will throw in some sldl to hit the hammies. Or do them on leg day I dunno yet, back day makes more sense since I am already at the rack
  28. Advanced Member
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    Monday took off, labor day DUH!

    Legs and bis today

    Squats
    135x10
    225x7
    did 2 sets of 275, forget the number of reps So tired, I was very weak today

    Leg press
    530x7
    620x7
    670x7

    calf raises on the leg press

    Standing ezbar curl
    95x7
    115x7
    120x7
    125x6 I I think, or 5

    standing dumbell
    50x7
    55x7
    60x7
    60x5/6

    dumbell hammers
    50x7
    50x7
    55x something

    I did both these workouts in about 45-50min. Squats, bicep curl, squats etc etc. I think I did ok for only 4hrs of ****ty sleep. I think this weekend Im gonna go out and get some chicken, tuna, lettuce, nuts etc and start my up on the cals. 2500 to start with for a few weeks. Current weight is 206lbs
  29. Advanced Member
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    Ya doing 2 body parts at the same time gets me jacked

    Back today

    Latpulldown's full stack did as many as I good full rep or not

    Seated cable rows
    220x7
    240x7
    240x7

    dumbell rows
    80x7
    90x7
    100x7, shot for 8 with loose form

    Rack pulls
    225x7
    275x7
    315x7
    365x7, that **** was HHHAARD

    Straight legged deadlifts, was my first time, was interesting
    95x7
    95x7
    135x7
    135x7

    did abs and thats the end of this week!
  30. Advanced Member
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    Terrible bench press just terrible. Drank friday, did coke sat so I stayed up for 36hrs. grr

    135x15
    225x7
    265x5?
    275 whatever
    225x5

    Dumbell slight incline
    80x7
    80x7
    85x7

    No bench for flies so I did tricep dips on the bars
    bwx7
    bw +20x7
    bw+20x7
    bw+30x8

    decline skull crushers then reverse pull downs

    Diet was decent though

    Had 2 chicken breasts, 2 shakes, 3 peices of pizza ( not my choice for dinner but oh well) 1 can of tuna romain lettuce total of today 2745cals 224g pro 245cals over but oh well. Hopefully Ill kick my ass stop ****ing around on the weekend and get serious
  31. Advanced Member
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    Shoulders been bugging me since monday, maybe its the sudden change in the weather?

    Shoulders today, didnt go nuts on them just incase
    Seated over head dumbell
    80x7
    85x7
    85x7

    hamer strength shoulder machine
    2pps+25x7
    " "
    " "

    Dumbell side raises
    25x7
    " "
    " "
    " "

    Did some cuban rotations, and cables where all used to no internal externals

    shoulds felt alright after the seated overheads. Ibuprofin 4 times today
  32. Advanced Member
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    Back

    Just wasnt really feeling it on pulldowns today, did 240x5 or somethign in the end

    Seated cable rows
    200x7
    220x7
    240x7

    dumbell rows
    80x7
    90x7
    100x7

    Rack pulls
    225x7
    275x7
    315x7
    365x5, I would have done 1-2 more but I felt my form going on the 5th and figured I would stop and not risk the possible injury
    315x5 then hit 225x8 no break.


    In workout pants, sleevless shirt and shoes I weighed in at 208. Topped over 3000 cals today
  33. Advanced Member
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    my shoulders are a little sore still, but now I got another pain. I beleived I located it to the brachialis. Legs and bis tonight Im feeling pumped right now so far iv eating

    1shake, 2 oatmeal packs
    1 small steak
    1 can of tuna
    romain lettuce
    1 large coke
    1 double whopper
    1 large fry
    2 chicken sandwhiches
  34. Advanced Member
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    Ya I am done with that.

    Legs a bis, no spotter for squats so I went to 225 and that was it, dammit

    leg press
    490x7
    620x7
    710x8 I had more in me but that was pushing the blood pressure

    did some ham curls and leg press calf raises and standing raises

    ezbar standing curl
    40x12 warmup
    95x7
    115x7
    125x7
    130x4/5 I forget which

    standing dumbell curl
    50x7
    55x7
    60x4/5

    dumbell hammers
    45x7
    50x7
    55x something
  35. Advanced Member
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    Chest/tris

    Warmed up the shoulders
    135x12
    225x7
    255x7
    275x5+1 forced rep
    295x1 plus little bit of help on the last.. Im comming back baby!

    slight incline dumbell
    85x7
    95x7
    100x4
    100x4

    incline dumbell flies
    50x7
    55x7
    60x7 no rest did 40x7 or 45, dont remember

    tricep dips (bars)
    bwx7
    bwx7
    20lbx7
    20lbx7

    decline skull crushers
    75x7
    95x7
    did more but forgot

    one arm reverse pulldowns and Im out

    Ohya for food today was
    1protein shake 2packets oatmeal
    1can of albacore tuna
    1 chicken breast
    3 large leafs romain lettuce
    some almonds
    2 beef and cheddars haha I ran out of lunch and was still hungry!
    2 salsberry (sp) steaks and some mashed potatoes
    protein shake

    Probably weight myself next week, or maybe this week and see if anything has gone up. If im 210 or under I will count it as a nuetral.
  36. Advanced Member
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    legs bis

    Standing ez bar curl
    40x15 warmup
    115x7
    125x7
    125x6
    130x4

    standing dumbell curl
    50x7
    55x7
    60x I forget, 6?

    dumbell hammers
    50x7
    55x7
    55x6

    Squats
    135x9
    225x7
    275x7
    315x4 I th ink Im comming back!

    Legpress
    530x7
    620x7
    710x10 those last few I thought I was gonna pass out

    calf raises on the leg press, 350 for 1 set then 2 sets of 400

    hamstring curls (each leg)
    80x7
    90x7
    100x7
    100x7

    I weigh 205lbs. Perhaps a little more cals comming in next week. Im hoping atleast 1lb every 2 weeks.
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    No gym got home late. see ya next week shoulders
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    Chest

    Flat
    135x15
    225x7
    255x7
    275x3
    280x2

    slight incline dumbell
    80x7
    85x7
    90x7
    95x something

    incline flies
    50x7
    60x7
    60x7

    tris I threw in some random crap

    did some cardio, 35min, 367cals
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    legs bis

    standing ezbar curl
    50x12 warm up
    115x7
    125x7
    125x7
    130x4

    standing dumbell
    50x7
    55x7
    55x7
    60x7

    squats
    135x10
    225x7
    275x7
    315x5 for sure, did 2 more reps not sure how much was helped, if at all

    leg press
    530x7
    620x7
    710x7
    760x6 man that was a serious mind pressure boggle!

    ham string curls (each leg)
    90x7
    100x7
    110x7
    110x7 barely

    also did calfs on the leg press



    overall i am h appy how things are going right now.
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    Back

    lat pulldown
    100x15 warmup
    220x7
    240x7
    260x5
    260x4/5

    some crap cable rows, they need a dam tar row

    dumbell rows
    90x7
    100x7
    100x7

    rack pulls
    135x8 warmup
    275x7
    315x7
    365x7
    385x3, failed to get the 4th up past 6"

    behind the back smith shrugs
    135x10
    185x10
    225x10
    275x10
    135x25

    last night I was 213, water, food I dunno but thats the weight
  

  
 

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