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Hey all names joe. Got to get focused again i've been slacking for awhile now. Going to start one of IAs simple routines, still looking but i went ahead and got a workout in today. I'm 18 now 5'8 @ 165lbs 6% bf no idea what my maxes are now i've been injured alot this year. My former maxs at 17, 180lbs puffy was 315sq, 335dl, 205 bench. I take Legs very easy had knee surgery 3 months ago and still not comfortable with it. I'm weak and small now....So time to get stronger.
started with a fast paced walk around the track twice.
Deadlift - had no idea how this would be, havent DL in awhile.
1. 3 whole eggs, 1 white / 2 slices of wheat toast / 3 strips of bacon
2. 12 chicken wings
3rd 2 small ribeyes. 2 slices wheat bread & banana
4. 40g shake- pre w/o
5. 50g protien, 60g carbs pwo
6. 5 slices of meat lovers(lol) pizza, breadstick, salad w/ ranch
7. i'll probably eat a bigger steak later tonight not sure what else with it
Decided to try EXMGQ's routine. Started with chest
Wide grip flat bench 2 x 6 155lb
hammer grip dbs 1x7, 1x6 60lb
tricep push downs 1x15 40lblb
db side laterals 1x10 15lb
db front raises 1x10 15lb
------->pull-a-parts <---------- What are these? I cant get the search to work on this site.
woke up at 2pm so it was set back. Oven was cleaning all day, and low on food had to make due with this:
1. 30g protein worth of tuna, box of macaroni (36g of protein), and 2 beef links(20g of protein) mixed together.
2. 40g pre w/o shake
3. 50gpro/60g carb pwo shake
4.Rigatoni romano soup(26g of potein) w/ a big glass of 2% milk.
5. Big ass peanut butter and jelly sandwhich w/ a big glass of milk & banana
6. clam chowder(20g protein) w/ milk
7. 20g of protein shake before bed.
Got to shop soon.
Was excited to do legs today. Hadnt done them in awhile. Still taking it easy
4 plates per side x 20
45LB plate in hand on decline situps 2x20
Glute ham raise 2x20
Ran out of time after this, had to go get ready for work.
Really feeling good on this routine.
3 Eggs, on 2 slices of wheat bread.
McDonalds new 1/3 pounder was fucking good ;)
40g Pre w/o shake
Another Mcdonalds 1/3 pounder w/ fries. Didnt have to time to run home and get my pwo shake
8oz steak w/ sweet potato
DL - got a new tattoo and my shins bled on this i felt super cool
Glute ham raise - 2x20
Close reverse grip pulldown
Wide grip BB Curl
abs 45lb plate 2 sets of 20
12 chicken wings
40g shake before work
2 chicken breasts, wheat bread toast
1lb of lasagnia
40g pre w/o shake
50g pro 60g carb pwo
10oz steak, frys, corn, tomato slices
Wide grip flat bench 155x6 / 175x3
hammer grip dbs 1x8, 1x7 60lb
tricep push downs 1x28 30lb
db side laterals 2x10 15lb
db front raises 2x10 15lb
What are pull a parts?? i've searched but nothing found
45lb decline situps 2 x20
leg press 4 pps 1x20
Glute ham raise 2 x 20
Standing calf raises 200x2x20
Heres my measurements kind of sad considering everything has shrunk.
R arm 14
L arm 13 1/2
Calfs both are 14
Close grip pulldown
L- 65LB x8
R 65lb x 8
L 65lb x7
Wide grip bb curl
DB Hammer curl
the incredible bulk
07-20-2009, 10:53 PM
For pull-aparts, use a resistance band and hold it in front of your body and pull it apart. It works the upper back and shoulders in my experience. It's likely included to add some back thickness for benching stability, ie it's a bench assistance lift.
EDIT: here you go dude, found the lift description with pics at EliteFTS:
07-20-2009, 11:11 PM
You deadlifted after getting your shins tattooed? Madman!!
I am in the process of "sleeving" my entire lower leg, got the outline done a few weeks ago, No way was I pulling deadlifts that week.
Sorry for the hijack, keep up the good work.
sweet thanks bulk needed that man :)
And naw HIT guess that sounded wrong. I got a half arm sleeve and my shins bled because of the deadlifts so i just felt cool lol. And thanks man. What is your sleeve of?
07-21-2009, 12:07 AM
Nice workouts buddie!
07-21-2009, 12:08 AM
Got sort of an old skool boom box with a mixtape all sort of blended.LOL that sounds shitty but it looks way cooler than it sounds!!
Yes i'm old skool!
07-21-2009, 12:22 AM
u look bigger than 165 in ur profile pic thing
Wide Grip BB BP
Hammer Grip DB BP
30lb x 32 -- +4 reps
Cable Front raises
Pull a parts
Really liked these
DB side raises
HIT- that sounds cool man im interested in how that would look. lemme know
Thanks for the pull a part info bulk, had fun doing them.
And Sbig- thanks man lol makes me feel good to hear that, but idk scale said 167 today!
Missed legs last week, i went to do it but the knee just wasnt working right so i left.
275x5 - made me happy
Close grip pulldowns
Wide grip bb curl
close grip BP
Hammer grip db press
db side raises
15lbx 10 x 2
db front raise 15lbx10
pull a parts 2 x 20
Wide grip bp wasnt going so good, so i tried close grip today. Hammer db hasnt gone anywhere. Input???
3 days ago Legs--
knee was bad again
calfs 2 x 20
all i could do
Close grip bp
db side raises 15lbx 10 x 2
db front raises 15lb x 10
pull aparts 2 x 20
weighted situps 2 x 20
close grip pull down
wide grip bb curl 50x10x2
reverse curl 30 2x8
glute ham raise w/ 25lb in hand
08-04-2009, 11:54 PM
hat how weak my legs have gotten since the surgery :(
Someone was on the leg press so
2 pps x20
abs 2 x20
didnt do anymore, hams and glutes were sore from deadlift day.
also have a question. I've been eating pretty much everything, i've gained weight but im getting strong but im so out of breath now. Would it be the eating some of it being greasy and home made gainer shakes (ice cream, peanut butter,whole milk, protien etc), 3 day a week training, or the last 2 months that i smoked cigars?
Ez bar preacher curl
+20 x 12 x 2
glute ham raise 2 x 20
Changed my chest day up, my bench hasnt gone up in almost a year. Also added some arms today too since theyve gone from 16" pumped to 14.5 in a year too.
BW + 25 X 8
BW + 45 X 3
Incline DB press
DB side raise 15x10
db front raise 15x10x2
Pull a parts 2 x20
20lb x 6 x 4
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