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Old 05-23-2012, 02:07 PM    (permalink
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Old 05-23-2012, 02:33 PM    (permalink
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Church Street......I actually don't like Church St. so much.
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Old 05-23-2012, 03:17 PM    (permalink
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anyone have a problem with back abscess, its not a real one, where you pop it and puss comes out, but its just a bulg. Happens when ever i start working out again, and only on my back. I make sure to wipe all the benches before and after use. Maybe its just back sweat on the tshirt.
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Old 05-23-2012, 07:33 PM    (permalink
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anyone have a problem with back abscess, its not a real one, where you pop it and puss comes out, but its just a bulg. Happens when ever i start working out again, and only on my back. I make sure to wipe all the benches before and after use. Maybe its just back sweat on the tshirt.
Can't say I have even heard of that happening.
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Old 05-23-2012, 07:41 PM    (permalink
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Did a cosgrove complex today. Came home and immediately passed out. :/
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Old 05-23-2012, 07:54 PM    (permalink
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Did a cosgrove complex today. Came home and immediately passed out. :/
I'm so glad I introduced you guys to them!
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Old 05-23-2012, 08:33 PM    (permalink
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I'm so glad I introduced you guys to them!

Complexes, HIIT, and Keto took me from 223 to 183 in a tremendously short time. (for that kind of weight drop). I lost all of those early noob muscle gains though.
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Old 05-23-2012, 08:44 PM    (permalink
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Complexes, HIIT, and Keto took me from 223 to 183 in a tremendously short time. (for that kind of weight drop). I lost all of those early noob muscle gains though.
Those sound like good stuff. My work schedule doesn't leave me a whole lot of time to do some of those routines and diets so, gonna have to do it the old fashioned way.

Run and hit the mma gym whenever I can. Want to get back down to my HS wrestling weight of 205.
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Old 05-23-2012, 08:45 PM    (permalink
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Those sound like good stuff. My work schedule doesn't leave me a whole lot of time to do some of those routines and diets so, gonna have to do it the old fashioned way.

Run and hit the mma gym whenever I can. Want to get back down to my HS wrestling weight of 205.
The Cosgrove Complex takes like 15 minutes at the absolute max.
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Old 05-23-2012, 08:48 PM    (permalink
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The Cosgrove Complex takes like 15 minutes at the absolute max.

HIIT shouldn't take very long either.
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Old 05-23-2012, 08:51 PM    (permalink
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I'll have to do my HW on those. School's out so I've got more wiggle room for working out.
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Old 05-23-2012, 08:52 PM    (permalink
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http://www.t-nation.com/free_online_...ded_physiqu e

The evil 8 is my favorite. It will ruin your life using a mere 95 lbs. I tried it with 135 once.....threw up.
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Old 05-23-2012, 09:13 PM    (permalink
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http://www.t-nation.com/free_online_...ded_physiqu e

The evil 8 is my favorite. It will ruin your life using a mere 95 lbs. I tried it with 135 once.....threw up.
haha... I Love the Evil 8. I did it at 135lbs first time as well.
Didn't throw up but I wanted to. Dropped down to 95 next time and stayed there.
Definitely an awesome workout. I haven't done it in a while though.
I think I'll throw it in the middle of my routine from time to time now.


edit: Wait, I'm lying. I first attempted it at 135 then thought it was ridiculous. So I bumped it down to 115 for the rest of the sets. On the next workout, I went down to 95 and felt comfortable there.
...it's been a while
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Old 05-23-2012, 09:37 PM    (permalink
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I'm so glad I introduced you guys to them!
I hate you so much for it. A person shouldn't feel sore the way I do. I dread every day that I do it. And then right when I'm done I'm the happiest person on Earth. I do evil 8 with 95, I think if I had 45 minutes I MIGHT be able to do it with 135 hah.
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Old 05-23-2012, 09:43 PM    (permalink
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anyone have a problem with back abscess, its not a real one, where you pop it and puss comes out, but its just a bulg. Happens when ever i start working out again, and only on my back. I make sure to wipe all the benches before and after use. Maybe its just back sweat on the tshirt.

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Old 05-23-2012, 10:40 PM    (permalink
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i used to do the waterbury submission complex.

I couldn't do evil 8 because suck at good mornings.
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Old 06-21-2012, 05:05 PM    (permalink
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10 mins on a stationary bike on highest resistance I can handle.
100 bench presses with just the bar, sometimes ill throw 2.5s on there if I didnt lift that day.
100 lat pulldowns of whatever weight you can complete 100 at.
10 more mins on bike.
100 Shoulder dumbbell side raises (cant do more than 8.5 lbs.)
End it with another 10 mins.

Nice way to switch it up. I do it about 3 times a week. Work on my endurance a bit.

Huge fan of complexes too, great call on that.
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Old 06-23-2012, 10:30 AM    (permalink
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How do u guys cycle Prelift I'm getting used to mine
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Old 06-23-2012, 02:26 PM    (permalink
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Since I have a bad wrist, I tend to do bench presses with dumbbells instead of the bar. (Hurts less)
Yesterday, (day after my chest day) a friend of mine started clowning me until I submitted to trying 225 on the bar (I bet you can't do two of those!)
I put it up 6 times... I was pretty stoked. I thought 2 would be pushing it but gave it a try anyways to shut him up.
Looks like if I did on my next chest day, I could at least get 8 up. I'll probably stick to dumbbells though.
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Old 06-23-2012, 03:24 PM    (permalink
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How do u guys cycle Prelift I'm getting used to mine

It's probably a stim. Go non stim or just go without one.
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Old 06-23-2012, 03:29 PM    (permalink
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Since I have a bad wrist, I tend to do bench presses with dumbbells instead of the bar. (Hurts less)
Yesterday, (day after my chest day) a friend of mine started clowning me until I submitted to trying 225 on the bar (I bet you can't do two of those!)
I put it up 6 times... I was pretty stoked. I thought 2 would be pushing it but gave it a try anyways to shut him up.
Looks like if I did on my next chest day, I could at least get 8 up. I'll probably stick to dumbbells though.
Haha, I hear you. I broke one of my wrist really bad as a kid, and the other wrist also fairly bad so I can't bench worth a damn. I usually always stick to dumb bells for benching unless I go light or do some light close grip/narrow grip/incline/decline benching.

How much do you typically weight to you usually do for dumb bell benches?
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Old 06-23-2012, 03:42 PM    (permalink
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How much do you typically weight to you usually do for dumb bell benches?
I do a two week cycle for my workouts. 1st week is "normal" and is a 3 set 10/8/6 rep workout.
Week 2 is "heavy" and I do 4 x 5 workout.

On "normal", I do 95-100-100lbs
On "heavy", I do 100-110-110-110lbs (No 105's and the last two sets are a struggle)

I'm hoping to be able to grab the 120's on my next "heavy" week
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Old 07-02-2012, 01:29 PM    (permalink
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So, I decided to forgo the last month of the BBB 3 month challenge.

1. I didn't foresee 5x10 at 70% working out. I gazed into the future and imagined only getting maybe one or 2 clean sets of 10, with some possible ugly (4-5) 4th and 5th sets.

2. As I've gained more experience, I'm not a fan of 5x10 deadlifting, at any percentage. While I did it for the past two months without any serious back issue, I just don't think the deadlifting movement is one that should be repeated that many times. I'd much rather stay in the under 5 range.


So, in order to change things up, I decided I wanted to take a stab at Smolov Jr. for bench (http://www.seriouspowerlifting.com/2...cles/smolov-jr) while mixing in 531 leg work as the main movement, with the assistance work centered more around my preference.


Mon:
Smolov Bench
DB Rows: 5x10
Preacher Curls: 5x10
Face Pulls: 3x12
Pullups


Tuesday:
531 Squat
3 sets of 5 deadlift (55%, 65%, 75%)
Abs: 5x10
Leg Curl/Extension: 3x10

Wednesday:
Smolov Bench + Incline Walk

Thursday:
5/3/1 Deadlift
3x5 squat (55%, 65%, 75%)
Abs: 5x10
Leg Extension/Curl: 3x10

Friday:
Smolov Bench
DB Rows: 5x10
Preacher Curls: 5x10
Face Pulls: 3x12
Pullups

Saturday:
Smolov Bench + HIIT
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Old 07-02-2012, 06:11 PM    (permalink
Rob S
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Smolov Cycle is beastly.
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Old 07-02-2012, 06:17 PM    (permalink
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Quote:
Originally Posted by Ravens1991 View Post
How do u guys cycle Prelift I'm getting used to mine
I've been off for 4 weeks now after being on for 4. Mainly has to do with GNC's gold card week but I'll be back on soon. Should be plenty of time.
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