When the boss is away.......(CONTEST)

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S0 here is the pre-exhaustion workout I think I will be doing



Day 1 - Presses

Forearm extensions with bar
Warm-up set: 20 reps
Work set: 20 reps
Tempo: 311
Rest: None

Forearm flexions with bar
Warm-up set: 20 reps
Work set: 20 reps
Tempo: 311
Rest: None

Tri-sets, all three exercises in a row with nil to minimal rest between exercises.

Triceps tri-set
1) Overhead dumbbell triceps extensions
Warm-up set:10 reps
Work set:10 reps
Tempo:422
Rest:None

2) Triceps pulldowns
Warm-up set:10 reps
Work set:10 reps
Tempo: 422
Rest: None

3) Dips
Warm-up set:10 reps
Work set: 10 reps
Tempo: 422
Rest: None

Shoulder tri-set

1)Front dumbbell raises*
Warm-up set:None
Work set:12 reps
Tempo:1 1/3rds
Rest:None
*Raise the dumbbells to just above shoulder height in front of you, and at this level internally rotate the dumbbells so that the thumbs are now facing downward. Un-rotate them back to neutral, lower them down to just under shoulder height. Pause, then return them back to just above shoulder height and repeat the internal rotation. Lower them back down to your side. This is one rep

2) Low pulley lateral raises
Warm-up set:None
Work set:21's**
Tempo:311
Rest:None
**The top of the range is a point just above parallel, or shoulder height, and in this position I want the palm facing downward. Do seven reps from just below parallel or under shoulder height to just above parallel or above shoulder height. Pause every time you change direction. Then do seven reps using full range, again pausing every time you change direction, and finish with seven reps from the bottom position in front of your body to just below shoulder height (the bottom of the range of the first seven reps)

3) Behind-the-neck shoulder presses
Warm-up set:None
Work set:8 reps
Tempo:613
Rest:None

Chest tri-set
1) Incline dumbbell flyes
Warm-up set:None
Work set:12 reps
Tempo:1 1/3rds***
Rest:None
***Using a low angle (30 degrees), go to full range in the bottom position. Keep the elbows slightly bent throughout, but without changing the elbow angle. At the bottom of the movement, pause, return to 1/3 of the way up, pause, lower back down to the bottom again, pause, and then all the way up. This is one rep.

2) Decline dumbbell presses
Warm-up set:None
Work set:21's****
Tempo:311
Rest:None
****The first seven reps should be done from this fully stretched bottom position up to 1/3 of the movement of the full range of motion. The next seven reps are to be done using full range, and the last seven reps using the top 1/3 of the movement. Remember to pause every time you change direction.

3) Bench presses*****
Warm-up set:None
Work set:8 reps
Tempo:613
Rest:None
*****Take a wide grip. Raise your feet up in the air, bend your knees, and cross your feet. Lower the bar to the top of your sternum or neck. Don't lock out fully at the top, and note the slow speeds
 
thewilman said:
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I am/was doing Adv GBC

Training Lactic Acid Training for Fat Loss

Day One: Chest and Back

* A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
* A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
* A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes Repeat 2-3 times

* B1. 6 Weighted Chins
Rest 10 seconds
* B2. 12 Bent-over Rows
Rest 10 seconds
* B3. 25 Seated Cable Rows to Neck
Rest 2 minutes Repeat 2-3 times

Day Two: Legs

* A1. 6 Squats
Rest 10 seconds
* A2. 12 Lunges
Rest 10 seconds
* A3. 25 Leg Extensions
Rest 2 minutes Repeat 2-3 times

* B1. 6 Leg Curls
Rest 10 seconds
* B2. 12 Romanian Dead Lifts
Rest 10 seconds
* B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes Repeat 2-3 times


Day Three: Off/Abs

Day Four: Shoulders and Arms

* A1. 6 incline Dumbbell Curls
Rest 10 seconds
* A2. 12 Standing Barbell Curls
Rest 10 seconds
* A3. 25 Standing Pulley Curls
Rest 2 minutes Repeat 2-3 times

* B1. 6 Seated Dumbbell Presses
Rest 10 seconds
* B2. 12 Seated Lateral Raises
Rest 10 seconds
* B3. 25 Lateral Raises with Cables
Rest 2 minutes Repeat 2-3 times

* C1. 6 Dips or Close-Grip Bench Presses
Rest 10 seconds
* C2. 12 Decline Barbell Extensions
Rest 10 seconds
* C3. 25 Cable Pressdowns
Rest 2 minutes Repeat 2-3 times

Day Five: Off/Abs
Repeat
 
Ok, so that sounds good actually. I'll continue the GVT while i'm in this lean bulk phase, then off to GBC for the rest of the transformation contest, and back to GVT for my cycle
 
My son just got a car, because he is ready to turn 16...

So he paid over half of it with his own caysh, and his mom and my parents kicked out some dough to help him get a '97 Prelude.

BTW I told him I wasn't giving him sh1t. I use to catch the RTD so if he wants a car he needs to work for one, unless he was getting staright A's or he getting a 3.0 GPA and playing sports.

Anywho, I took his car today, because he wanted me to take him to look at some car alarms.

The lil b1tch errrr lady found out and started talking sh1t, and ended up telling me, "Do you think you are coll cruising his car?"

I just ignored her. I guess she forgot about the car I have parked in the garage????
 
smeton_yea said:
Nice. I like brunnetes currentl better than Blondes. Just my physcial preference at the moment. Im not saying itll change it very well could.
Click to expand...

I think I know what you mean. There's like a default preference that men have, but then there's the "take whatever you see " factor. I just know that my default preference definitely got biased, probably by my first relation. You can probably guess what that was.
 
xjsynx said:
My son just got a car, because he is ready to turn 16...

So he paid over half of it with his own caysh, and his mom and my parents kicked out some dough to help him get a '97 Prelude.

BTW I told him I wasn't giving him sh1t. I use to catch the RTD so if he wants a car he needs to work for one, unless he was getting staright A's or he getting a 3.0 GPA and playing sports.

Anywho, I took his car today, because he wanted me to take him to look at some car alarms.

The lil b1tch errrr lady found out and started talking sh1t, and ended up telling me, "Do you think you are coll cruising his car?"

I just ignored her. I guess she forgot about the car I have parked in the garage????
Click to expand...

That's an odd thing to be mad about...is it that time? are there underlying issues? Is she jealous of your boy? Sorry bro.

BTW, good work with your boy. He'll appreciate that a lot more in the future. It takes courage to be a parent and not a friend! :thumbsup:
 
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