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ATTN QUAKE JUST HIT SO CAL!!!!

Shoulders and Arms day
Seated Overhead DB press 55lb DBs 10X10
Cable Triceps press 140 10X10
Delt destroyers 30lbs 10X10
1 arm preacher curls 35X10 (alternating hammer and regular form)
Seated shrugs 75lb dbs 10X10 ( 10 sec hold at top)
DB lateral raises ( both arm same time) 25 10X10
Seated cable curls 80 5X10 ( Ran out of time)

Thoughts - I have been trying to add 5 lbs a week to this GVT program and the addition of quake is making my goal feel easy. I am starting to feel a consistent all day pump and a constant increase in vascularity. And Im not even half way done with the tub!

Song of the day: Truth is- Brother Ali
[video]www.youtube.com/watch?v=RF1FLZHTEYs‎[/video]
 
Mid week check up no pump feeling more shoulder size and a fuller chest. I'll shoot up some full pump pics tomorrow
 

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Chest and Back
BW pull-ups 10X10
DB incline overhead pulls 75X10X10
Bent over Barbell Rows 135 10X10
Hoist Chest press 115 ES 10X10
Lat wide grip pull-downs 175 10X10
Incline Flies 40lb DB's 10X10

Thoughts : Its starting to get heavy the last sets are getting rather tuff but, my energy levels are so high that there is a lot of gas in the tank to power through.
Also my recovery time feeling like it is increasing day to day making me think that Quake is doing a great job of keeping the Lactic acid at bay during my work outs.

Song of the Day Suicide-By Jedi Mind Tricks
[video]www.youtube.com/watch?v=zDix1VOOYSg[/video]
 
Pump pic
 

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Legs and Abs

Plate grip dead lifts- 275 10X10
Incline plate crunches 45lb plate 10X10
25lb kettle bell swings 10X10
Clave raises 220 10X10
Cable Crunches 180 10X10

Thought: I know my body can do more but my grip got shaky near the end of the dead lifts. Damn these soft retail hands lol Also I was sweating buckets today the thermo is working full force.

Song of the day: Snitch- Obie Trice [video]www.youtube.com/watch?v=isaXqowHZuU‎[/video]
 
McCrew530 said:
Legs and Abs

Plate grip dead lifts- 275 10X10
Incline plate crunches 45lb plate 10X10
25lb kettle bell swings 10X10
Clave raises 220 10X10
Cable Crunches 180 10X10

Thought: I know my body can do more but my grip got shaky near the end of the dead lifts. Damn these soft retail hands lol Also I was sweating buckets today the thermo is working full force.

Song of the day: Snitch- Obie Trice [video]www.youtube.com/watch?v=isaXqowHZuU‎[/video]
Click to expand...

So what you're saying is you have girlie, or as we say in my neck of the woods, fluffy hands? ;)
 
This thread has taken a strange turn and I prefer an exfoliating cucumber scrub to the seaweed paste.
I am whooped from yesterdays dead lift session. I'm going to half scoop it and do some cardio today
 
Cardio today was fantastic. I was sweating a ton and had some good endurance. Quake was a good addition to the mix
 
lukehayd said:
What's this "cardio" thing you speak of?
Click to expand...

Its new to me as well. apparently when you get older and your metabolism slows down you need to move your legs in rapid secession to remove fat from your body.
 
Shoulders and arms
Cable upright rows 140x10x10
Db curls (5 hammer x5 reg) 40lbs x10x10
Db lateral raises 25lbs 10x10
Cable kick backs with rope 50x10x10
Face pulls 60x10x10
Barbell shoulder press 115x10x5

Thoughts: The mind muscle connection was crazy today I could almost feel the individual muscle strands firing. Quake is turning out to a bit more that just a amped up pumped out preworkout
 
McCrew530 said:
Shoulders and arms
Cable upright rows 140x10x10
Db curls (5 hammer x5 reg) 40lbs x10x10
Db lateral raises 25lbs 10x10
Cable kick backs with rope 50x10x10
Face pulls 60x10x10
Barbell shoulder press 115x10x5

Thoughts: The mind muscle connection was crazy today I could almost feel the individual muscle strands firing. Quake is turning out to a bit more that just a amped up pumped out preworkout
Click to expand...

I agree, I think the focus is probably it's strongest point.. I tried it a work the other day and got a ton of work done.
 
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