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post #1 of 25 (permalink) Old 03-22-2010, 10:42 PM Thread Starter
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Critique if you will

day 1: back and abs
4x 8-10 reps deadlift
4x 8-10 seated cable rows
4x 8-10 bent over dumbell rows\

4x 12-15 cable crunches
4x crunches on a ball

day 2: quads and tris
4x 8-10 barbell squats
4x 8-10 hack squats
4x 8-10 leg extensions

4x 8-10 skull crushers
4x 8-10 cable push down
4x 8-10 behind the neck dumbell extensions

day 3 off

day 4: shoulders and traps
4x 8-10 seated military press
4x 8-10 bent over flys
4x 8-10 standing dumbell raises

4x 8-10 shrugs
4x 8-10 dumbell shrugs
4x 8-10 behind the back machine shrugs

day 5: hamstrings and biceps
4x 8-10 stiff legged deadlift with dumbell
4x 8-10 leg curls
4x 8-10 single leg curls

4x 8-10 incline seated dumbell hammer curls
4x 8-10 standing cable curls
4x 8-10 seated one arm isolation curls

day6: off

day 7: chest and calves
4x 8-10 flat bench
4x 8-10 incline dumbell flys
4x 8-10 seated machine flys

4x 12-15 standing calf press
4x 12-15 seated toe raise
4x 12-15 single leg body weight toe raises


of course i throw variations of workouts in to change it up but this just gives me a base to go off of
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post #2 of 25 (permalink) Old 03-22-2010, 10:47 PM
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You need an exercise that focuses on your lats on back day, like pull ups, chin ups, or cable lat pulldowns. Looks like you could also throw more presses in on chest day. You don't necessarily have to do all three each time (incline, flat, decline) but at least have a couple and vary the selection a bit.
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post #3 of 25 (permalink) Old 03-22-2010, 11:04 PM Thread Starter
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yea it just depends on what i feel like doin that day but i do pullups and cable pulldowns regularely also and the same on chest, sometimes i do all 3 and other days i do it differently. im still new at all of this really but im workin my ass off to get in better shape.
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post #4 of 25 (permalink) Old 03-22-2010, 11:06 PM
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It seems like a good workout plan, keep it up.
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post #5 of 25 (permalink) Old 03-22-2010, 11:37 PM
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Deadlifts are primarily a leg exercise, I'd take stellar's advice and replace them with pull downs (both wide grip and supinated close grip)

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post #6 of 25 (permalink) Old 03-22-2010, 11:38 PM Thread Starter
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thanks for the tips i will be changing it up here pretty quick
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post #7 of 25 (permalink) Old 03-23-2010, 12:11 AM
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double up on the dead lifts. Don't let that pussy ass Raven tell you different.

Quote:
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I sound shit out man, lol. Firefox didnt have a suggestion. I figure A) I'm waay too far off, or B) It's spanish, and Firefox is an English Fox.

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post #8 of 25 (permalink) Old 03-23-2010, 12:40 AM
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Another thing is with your ab routine. You have two exercises that stress the upper abdominals. Try to throw in some work for the lower abs such as reverse crunches (on a bench or with a strap around your feet tied to a cable or hanging from a pull up bar or ab hangers)
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post #9 of 25 (permalink) Old 03-23-2010, 11:17 AM
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Deadlifts are primarily a leg exercise, I'd take stellar's advice and replace them with pull downs (both wide grip and supinated close grip)


may i ask what is this?
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post #10 of 25 (permalink) Old 03-23-2010, 11:19 AM
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may i ask what is this?
Yes you may.

Quote:
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I sound shit out man, lol. Firefox didnt have a suggestion. I figure A) I'm waay too far off, or B) It's spanish, and Firefox is an English Fox.

I facepalm myself.
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post #11 of 25 (permalink) Old 03-23-2010, 11:20 AM
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Yes you may.


short fucker
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post #12 of 25 (permalink) Old 03-23-2010, 11:29 AM
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short fucker
non-googling, doesn't know what pronation/supination means yokel.

Quote:
Originally Posted by HarrisonBT
I sound shit out man, lol. Firefox didnt have a suggestion. I figure A) I'm waay too far off, or B) It's spanish, and Firefox is an English Fox.

I facepalm myself.
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post #13 of 25 (permalink) Old 03-23-2010, 11:41 AM
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Quote:
Originally Posted by HarrisonBT
I sound shit out man, lol. Firefox didnt have a suggestion. I figure A) I'm waay too far off, or B) It's spanish, and Firefox is an English Fox.

I facepalm myself.
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post #14 of 25 (permalink) Old 03-23-2010, 12:06 PM
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Technically it's this motion:



Though I prefer the partial rotation when using the handle below, because it involves the bicep in more of a hammer curl type motion, and allows for lifting more weight.


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post #15 of 25 (permalink) Old 03-23-2010, 12:36 PM
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Originally Posted by DON SVO View Post
non-googling, doesn't know what pronation/supination means yokel.


go fuck yourself, little man. I'm at work, i don't have time to fuck off on google, just on here



thank you Aaron
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post #16 of 25 (permalink) Old 03-23-2010, 01:13 PM
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go fuck yourself, little man. I'm at work, i don't have time to fuck off on google, just on here



thank you Aaron
Google search would've been quicker than posting and waiting for a reply. I did a search right quick just for the fun of it and got my answer in about 15 seconds. You're just using it as an excuse to peruse the board!

Quote:
Originally Posted by HarrisonBT
I sound shit out man, lol. Firefox didnt have a suggestion. I figure A) I'm waay too far off, or B) It's spanish, and Firefox is an English Fox.

I facepalm myself.
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post #17 of 25 (permalink) Old 03-23-2010, 03:25 PM
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Google search would've been quicker than posting and waiting for a reply. I did a search right quick just for the fun of it and got my answer in about 15 seconds. You're just using it as an excuse to peruse the board!

shut it, Don
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post #18 of 25 (permalink) Old 03-23-2010, 05:24 PM
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http://www.exrx.net/Lists/Directory.html

I've used this as my bible the last year as far as good form and correct lifting goes.
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post #19 of 25 (permalink) Old 03-23-2010, 05:45 PM
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Be a man and do your squats, deadlifts and leg press all in one day. Do some supersets. Do some abs too. If your eyes bleed you know you did something right.

"I find that the harder I work, the more luck I seem to have." - Thomas Jefferson (1743-1826)

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post #20 of 25 (permalink) Old 03-23-2010, 07:56 PM
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Be a man and do your squats, deadlifts and leg press all in one day. Do some supersets. Do some abs too. If your eyes bleed you know you did something right.
You do that 4 times a week, don't you? I heard you mix your post-workout protein powder in a blender with A quart of 10w30 and a handful of thumbtacks.

Quote:
Originally Posted by HarrisonBT
I sound shit out man, lol. Firefox didnt have a suggestion. I figure A) I'm waay too far off, or B) It's spanish, and Firefox is an English Fox.

I facepalm myself.
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post #21 of 25 (permalink) Old 03-23-2010, 08:45 PM
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Put your arm out parallel with the ground...now face your palm to the ground. This is pronation of the forearm. Now rotate the palm to face the ceiling. This is supination of the forearm.
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post #22 of 25 (permalink) Old 03-24-2010, 05:23 PM
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You do that 4 times a week, don't you? I heard you mix your post-workout protein powder in a blender with A quart of 10w30 and a handful of thumbtacks.
I do that every day. Twice on Saturdays.

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post #23 of 25 (permalink) Old 03-24-2010, 05:34 PM
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Put your arm out parallel with the ground...now face your palm to the ground. This is pronation of the forearm. Now rotate the palm to face the ceiling. This is supination of the forearm.
I thought that was the begining of the hokey pokey??

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post #24 of 25 (permalink) Old 03-24-2010, 09:33 PM Thread Starter
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http://www.exrx.net/Lists/Directory.html

I've used this as my bible the last year as far as good form and correct lifting goes.
thanks for the link im looking into anything with good info !
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post #25 of 25 (permalink) Old 03-24-2010, 09:34 PM Thread Starter
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Originally Posted by AL P View Post
Be a man and do your squats, deadlifts and leg press all in one day. Do some supersets. Do some abs too. If your eyes bleed you know you did something right.
not sure if i could pull that off just yet but ill see what i can do
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