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and i've never asked before....how come all machine work?

Ummmmm I dunno.



No really, I'm just doing this circuit type of thing. I don't put it in my log, but my breaks between reps is very short. It really is a somwhat fast paced work out. Machines are just easier to use.

Also I'm in my best overall shape...ever. Who knows what I'll be doing in the future. I'll stick with this till all my abs are noticable...then???????


I've been able to keep alot of my size. It may look like a weird workout..but its working.

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it'll be interesting to see where your strength is at at 250

Yes, i'll be taking pre orders. and the first 100 people who pre order will also get my book. "101 exercises you can do with rubber bands"
absolutly free.


Cardio--Day

Bike--15min

5 x30 pushups
5 x 30 situps
5 x 20 (4 count) flutter kicks
4 x 3 pull ups

Gym--Day

Chest
Smith Incline
5 x 10-11 x 200

Back
Low hammer rows
4 x 9-10x 320

Shoulders
Shoulder press hammer
4 x 10-15 x 180

Legs
Leg Extensions
4 x 12-15 x 275

quads
seated leg curl
4 x 10 x 160

Bi's
Seated D.B. Curl
5 x 10-14 x 40

Tri's
Rope pulldowns
4 x 13-15 x 180

Abs

btw all my workouts, excluding sat. are done before work at about 1:20 am.....my wife thinks I've lost it.

I gave up on machines ever since my gym switched to equip with much lower lbs.

I was never really fond of them, but for me its like a cheat meal but for training. So I love it for a bit of a break from BB work

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Just wanted to put up a quik pic....I reallyy don't like it so I'll probably take it down
when I get back from the gym, I really need to learn to take good pics.


My chest muscle shape sucks, not much I can do about it. Little bit of gyno, but thats not the problem, I have sorta an empty section in the middle of my chest.

Gym--Day

Chest
Hammer Decline
5 x 08-15 x 320

Back
t-bar rows
4 x 10-14 x 170

Shoulders
Shoulder press hammer
5 x 10-16 x 180

quads
6 x12-17 x 450-630


Bi's
machine curls
? x 12-5 x 100-155 (just went down the stack) again

Tri's
Rope pulldowns
5 x 13-18 x 180


Abs

You look great man. Very hard thick and muscular. Traps and delts really show well

Hell yeah.. I see some definition to boot!