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latetext
03-29-2010, 06:58 PM
starting EXMGQ's routine... something between the regular version and the extended version

latetext
03-29-2010, 07:04 PM
Monday

Box Squat 12" depth 2 x 4
warmup sets
working sets
225 lbs x 4 reps x 2 sets


Front Squats 2 x 5
working sets
135 lbs x 5 reps x 2 sets


Heavy Abs 2 x 20
working sets
hanging wipers x 12 reps
hanging wipers x 6 reps


calves 2 x 10
working sets
standing smith machine press
70 lbs x 10 reps x 2 sets

latetext
04-09-2010, 12:18 AM
Thursday

Wide Grip Bench Press
warmup sets
working sets
175 lbs x 6 reps x 2 sets


Medium Grip Bench Press
working sets
155 lbs x 6 reps x 2 sets


Weighted Dips
working sets
bw + 25 lbs x 10 reps
bw + 25 lbs x 8 reps


tricep pushdowns
working sets
20 lbs x 20 reps
10 lbs x 35 reps


Upright Rows
working sets
45 lbs x 10 reps

latetext
04-12-2010, 02:20 AM
Sunday

Conventional Deadlift
warmup sets
working sets
275 lbs x 5 reps x 2 sets


Reverse crunches
working sets
bw + 15 lbs x 15 reps


Weighted Sit-Ups 2 x 20
working sets
bw + 15 lbs x 20 reps
bw + 15 lbs x 8 reps


Bent Over Barbell Rows 2 x 4
working sets
135 lbs x 4 reps x 2 sets


Narrow grip pull downs (palms in) 2 x 6
working sets
90 lbs x 6 reps x 2 sets


Wide Grip Barbell Curls 2 x 8
working sets
45 lbs x 8 reps x 2 sets

latetext
04-16-2010, 01:59 PM
Wednesday

swtiched up the order since my legs were exhausted from dance practice the night before...

Wide Grip Bench Press
warmup sets
working sets
180 lbs x 6 reps x 2 sets


Medium Grip Decline Bench Press
working sets
160 lbs x 6 reps
160 lbs x 7 reps


Weighted Dips
working sets
bw + 20 lbs x 8 reps
bw + 20 lbs x 8 reps


tricep pushdowns
working sets
10 lbs x 100 reps
20 lbs x 18 reps


Upright Rows
working sets
50 lbs x 15 reps

latetext
04-22-2010, 09:19 PM
Forgot to post...

Friday

Box Squat 12" depth 2 x 4
warmup sets
working sets
230 lbs x 4 reps x 2 sets


Front Squats 2 x 5
working sets
145 lbs x 5 reps x 2 sets


Heavy Abs 2 x 20
working sets
weighted crunches
bw + 15 lbs x 20


calves 2 x 10
working sets
standing smith machine press
80 lbs x 10 reps x 2 sets

latetext
04-22-2010, 09:21 PM
Thursday

Sumo Deadlift
warmup sets
working sets
245 lbs x 5 reps x 2 sets


Reverse crunches
working sets
bw + 10 lbs x 12 reps


Weighted Sit-Ups 2 x 20
working sets
bw + 20 lbs x 20 reps
bw + 20 lbs x 16 reps


Bent Over Barbell Rows 2 x 4
working sets
145 lbs x 4 reps x 2 sets


Narrow grip pull downs (palms in) 2 x 6
working sets
100 lbs x 6 reps x 2 sets


Wide Grip Barbell Curls 2 x 8
working sets
50 lbs x 8 reps x 2 sets

lucidity0101
04-22-2010, 11:45 PM
EXMGQ is fun man. What's your diet like?