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  #121  
Unread 11-09-2013, 07:50 AM
w1cked w1cked is offline
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11/8

lying tri: +30x10, +60x10, +90x3x8 (oly ez curl bar, heavier than what I'm used to)
bb curl: barx10, 75x10, 110x3x8
tri push: 100x5, 140x5, 180x3x12
db hammer: 30x5, 50x3x8
overhead tri ext: 65x3x12
reverse curl: 70x4x10
machine flye: 60x10, 100x10, 140x4x9

just playing with couple different things, trying to nail down the arms day more. since lying tri since aggravates me I'll stick with pushdowns only. The stack ends at 190#, and since I did 180 today I have a week or two left to progress. So I'll start doing them unilaterally, that should give me a long progression.

i'll settle on the following setup, and gonna use total reps for muscle groups to regulate the sets/reps (eg; if i can manage 3x8 on tri pushdown, I need a minimum of 26-36 more reps on overhead tri ext to hit 50-60 range)

bb curls: 4-5x6-12
tri push: 4-5x6-12
db hammer: 3-4x8-12
overhead tri: 3-4x8-12
reverse curl: 4x10-15
machine flye: 4x8-15

i'll throw in occasional drag curl or machine curl for biceps once in a while, just on days time allows.
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  #122  
Unread 11-09-2013, 01:52 PM
w1cked w1cked is offline
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11/9

standing calf: 150x10, 250x10, 350x5, 450x6x10
4 way calf: 3rd x 10, 4th x 18, 2x15
hack: 100x5, 190x5, 280x5, 330x2x8
leg curl: 40x5, 70x5, 100x5, 130x2x8
incline ab: 80x2x10
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  #123  
Unread 11-09-2013, 06:22 PM
ipax ipax is offline
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Dude, just to check, your extended notation is wt x sets x reps, correct?
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  #124  
Unread 11-10-2013, 05:27 AM
knoxxelig knoxxelig is offline
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hack squats is all you do for your monstrous quads? how did grow so well?
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  #125  
Unread 11-10-2013, 01:00 PM
w1cked w1cked is offline
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Quote:
Originally Posted by knoxxelig View Post
hack squats is all you do for your monstrous quads? how did grow so well?
yeah just hacks. they were built by years of squatting, so I can just maintain them with hacks now. just a matter of putting tension on the muscle, dorian yates claims to have only done leg presses in his career.

11/10

incline db: 15x15, 40x5, 55x5, 70x5, 85x2, 95x11, 2x9
csr: 45x10, 90x5, 135x5, 170x3x10
hs chest: 160x5, 225x3x10
lat pull: 185x5, 230x3x10
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  #126  
Unread 11-12-2013, 08:42 PM
w1cked w1cked is offline
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11/12

cable lateral: 10x10, 20x10, 35x5, 50x6x8
rear delt row: 35x10, 70x10, 110x5x13
front delt raise: 30x10, 70x3x13
seated calf: 35x10, 70x10, 100x5x10
cable row: 105x10, 150x5x10
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  #127  
Unread 11-14-2013, 06:48 AM
w1cked w1cked is offline
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11/13

bb curl: bar x10, 75x10, 110x4x9
one arm tri pushdown: 40x10, 70x10, 100x12, 3x10
db hammer: 30x5, 50x3x10
one arm tri pushdown: 80x2x15
reverse curl: barx10, 70x12, 2x10

cut it short at this point. doing the lying triceps extensions last time flared up my right elbow which hurt terribly last night. time to ice and use capsaisin creme.
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  #128  
Unread 11-14-2013, 07:29 AM
ipax ipax is offline
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This stuff, man, Topricin -- made of snake venom and magic. Works every time.

BTW, have you considered lying extensions/skullcrushers w/ a kettlebell? You hold the horns, bell hanging down, keeps grip neutral, and elbows in rather than flared. (Though peeps who're swole may still flare 'em for street cred :-p )

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Last edited by ipax : 11-14-2013 at 07:32 AM.
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  #129  
Unread 11-15-2013, 07:01 AM
w1cked w1cked is offline
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thanks brah, the creme looks good. i'll give it a run after my horse liniment runs out. probably gonna avoid extensions of any sort for a while, they consistently tend to screw me over.

11/14

hack: 90x5, 180x5, 270x5, 340x2x8
leg curl: 40x5, 70x5, 100x5, 130x2x10
standing calf: 152.5x5, 252.5x5, 352.5x5, 452.5x6x10
4 way neck: 3rdx10, 4thx20, 16, 15
ab: 80x2x12

11/15

incline db: 20x10, 35x5, 50x5, 65x5, 80x5, 95x12, 8
csr: 45x5, 90x5, 135x5, 180x2x10
hs chest: 160x5, 225x11, 9
lat pull: 180x5, 232.5x2x10
flye: 100x10, 140x2x10

quick session, wanted to get some chest/back work done but not stress the elbow too much. about 40 reps/muscle, which is fine given injury. not too much pain.
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  #130  
Unread 11-19-2013, 06:52 AM
w1cked w1cked is offline
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11/17

hs lateral: 10x10, 25x5, 40x5, 50x6x10
seated calf: 35x10, 80x5, 100x2x12, 3x10
cable row: 112.5x10, 157.5x5x10
front delt raise: 45x10, 75x4x12
rear delt row: 70x10, 115x6x10

11/18

bb curl: 45x10, 75x10, 110x4x10
unilateral tricep pushdown: 45x10, 65x5, 85x5, 105x4x10
db hammer: 30x5, 50x3x10
unilateral tricep pushdown: 85x15, 12
reverse curl: 45x5, 75x5x10

elbow pain going down slowly but steadily. need to ice it more keep forgetting to do that. does anyone have suggestions for what I could add to arms routine? I think i'm hitting bi/tri/forearms with good volume of 50+ reps each, just wanted a 2nd opinion.
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