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  #21  
Old 02-03-2007, 05:25 AM
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went first thing this morning and not feeling 100% but still went.

took my superpump250, then multivitamin

deadlift
225 x 8
275 x 8
315 x 8

bentover bb rows
115 x 15
135 x 12
155 x 8

assisted chinups (new exercise to me) weight is what the pin was in
135 x 6
150 x 8
165 x 8

Behind the neck wide pull downs
120 x 10
135 x 10
150 x 8

straight bar curls
50 x 12
70 x 8
60 x 10

high pulley curls
one set
40 x 10, 50 x 8, 60 x 4

cardio 3.3/3.5 incline 1.5/2.0
21:30
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  #22  
Old 02-20-2007, 06:12 PM
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Superpump250 is the supplement I use preworkout, post workout I am looking at whey, but haven't bought any.

This workout is after taking a 2 week off from lifting because of pnemonia.


flat bench
135 x 20
185 x 12
205 x 7 (fail)

incline bench
95 x 15
115 x 12
135 x 8

incline tricep extention
50 x 15
60 x 12
70 x 8

Underhand pulldowns
95 x 15
120 x 12
135 x 10

squats (no belt, forgot at house)
225 x 12
275 x 10
295 x 6

Stiff legged deadlifts
95 x 15
115 x 12
135 x 12

standing calf raises
105 x 15
120 x 15
135 x 15

workout took about 1 hour 15 minutes.
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  #23  
Old 02-22-2007, 06:32 PM
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here goes part two of coming back after the lay off...

superpump250
got to gym about 8:30, left at 9:45

Deadlift
225 x 12
275 x 10
315 x 6

Barbell shrugs
135 x 25
185 x 25
235 x 15

Arnold Presses
25 x 10, 30 x 10, 35 x 8 (set one)
25 x 8, 30 x 8, 35 x 5 (failure) (set two)

Rear Lat Raise
60 x 6
50 x 10
40 x 10

Seated Machine Row
90 x 12
120 x 10
150 x 10

Widegrip pulldowns (behind the neck supersetted with front)
105 x 10 (behind) x 8 (front)
120 x 8 (behind) x 6 (front)
135 x 6 (behind) x 4 (front)

Straight Bar curls
50 x 10
60 x 8
70 x 8

High Pulley curls (one drop set)
70 x 6, 60 x 5, 50 x 5, 40 x 5, 30 x 8

drove home
Still have to look into getting Whey or something for a post workout supplement.
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  #24  
Old 02-23-2007, 05:00 PM
EricT EricT is offline
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After a workout like that whey would most definitely be a good idea. And a lot of carbs to (malto and dex or WMS).
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  #25  
Old 02-25-2007, 05:40 AM
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alright now that I did my two full body workouts from coming back to work out..... here is the reg workout...

Workout was less then an hour long.. I think I really need to find a partner....

630 am took superpump250 on a total empty stomach along with my multivitamin... got to the gym at 7am

BB flat bench press supersetted with DB flys
first number is the bench second is the flys
205 x7/30 x 10
225 x 7/35 x 10
205 x 6/30 x 10

took 15minutes to do all three sets....

Incline bb bench/incline flys
135 x 7/25 x 10
155 x 7/ 30 x 10
165 x 7/35 x 10

took 15 minutes to do these sets as well..

lion ox's/db pullovers

30 x 10/40 x 10
50 x 8/60 x 6
40 x 8/50 x 8

took 10 minutes to do these sets....

Cable Crossovers
2 sets... dropsets

50 x 8, 40 x 10, 30 x12, 20 x 10
45 x 8, 35 x 10, 25 x 12

had a protein shake from the gym right after work out then went to work...
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  #26  
Old 02-27-2007, 06:44 PM
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here is tonights events......

superpump250 about 8 pm work out got to the gym at 830, workout ended about 925

Deadlift
225 x 12
275 x 10
325 x 8
375 x 3 (new personal record)

Pulldowns (behind the neck supersetted with front)
105 x 8 behind, x 8 front
105 x 10 behind, x 10 front
150 x 6 behind, x 6 front

Bent over BB rows underhanded grip
115 x 10
135 x 10
185 x 8 (right before I did this, I had to correct a young lifter from destroying his back by doing a 315 deadlift with some serious wrong form)

Straight arm pull downs
90 x 15
110 x 12
140 x 8

assisted chinup machine
150 x 6
150 x 6
120 x 3

Hyperextentions
1 set 15 reps

Protein drink from the gym


Peace...
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  #27  
Old 02-27-2007, 07:32 PM
Darkhorse Darkhorse is offline
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Nice job on the PR. Props are always deserving to PR's pertaining to Bench, Squat, or Deadlift.. Not including all O Lifts!
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  #28  
Old 02-27-2007, 07:35 PM
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congrats on the PR
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  #29  
Old 02-28-2007, 05:22 AM
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good job with the Deads.
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  #30  
Old 03-01-2007, 06:25 PM
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here we go again.. another personal best again..

superpump250

squats
225 x 12
275 x 10
325 x 8
375 x 3 (personal best)

Upright rows
115 x 8
135 x 8
155 x 6

BB shrugs
115 x 20
165 x 20
215 x 20

SLDL
165 x 8
185 x 8
205 x 8

Rear lat raises
50 x 6
60 x 6
70 x 10

Sitting military press
95 x 10
115 x 8
125 x 6

Calf raise machine
135 x 20 x 2(sets)

Protein shake from the gym.. and now bedtime for I have to work ot in the morning...
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