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  #221  
Old 06-19-2015
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lawless8723 lawless8723 is offline
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You are welcome.. It serves that purpose and a reminder as to how far I have come with the help of Nark


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  #222  
Old 06-19-2015
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Default Lawless - pt2

Lateral raises
2 sets 20 reps @ 20lbs

Body weight squats
2 sets 20 reps

Push ups
2 sets 20 reps

Lat pull downs
2 sets 10 reps @ 9 plates

Circuit
5 rounds

Weighted Bulgarian split squats
8 reps @ 50lbs

Incline dumbbell press
6 reps @ 60lbs

Decline dumbbell pull over
6 reps @ 50lbs

Single arm upright row
6 reps @ 40lbs ea arm


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Last edited by lawless8723; 06-20-2015 at 12:46 AM.
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  #223  
Old 06-20-2015
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Narkissos Narkissos is offline
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Quote:
Originally Posted by lawless8723 View Post
You are welcome.. It serves that purpose and a reminder as to how far I have come with the help of Nark


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Thanks man

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  #224  
Old 06-20-2015
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lawless8723 lawless8723 is offline
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lawless8723 has a brilliant future
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This first part seems simple until the warmup ends... By round 2 of the circuit, I'm there like ... This needs to end...but I'm feeling good about it.. Once I stay on the diet, I'm expecting good gains


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  #225  
Old 06-20-2015
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lawless8723 lawless8723 is offline
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June 20 2015

Stationary bike
20 mins

Box jumps
10 mins

Calf raises a leg press station
100 reps @ 340lbs

Planks
5mins



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  #226  
Old 06-20-2015
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Narkissos Narkissos is offline
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Quote:
Originally Posted by lawless8723 View Post
This first part seems simple until the warmup ends... By round 2 of the circuit, I'm there like ... This needs to end...but I'm feeling good about it.. Once I stay on the diet, I'm expecting good gains


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You and me both :)
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  #227  
Old 06-22-2015
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lawless8723 lawless8723 is offline
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Points: 20,907, Level: 99
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Level up: 82%, 93 Points needed
Level up: 82% Level up: 82% Level up: 82%
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lawless8723 has a brilliant future
lawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant future
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June 22 2015

Warmup

Lateral raises
2 sets 20 reps @ 20lbs

Body weight squats
2 sets 20 reps

Push ups
2 sets 20 reps

Lat pull downs
2 sets 10 reps


Circuit 5 rounds

Box squat
5 reps @ 225lbs last 2 sets 245lbs

Decline dumbbell bench press
6 reps @ 70lbs last set 75lbs

Single arm upright rows
6 reps @ 40lbs

Weighted pull-ups
6 reps @ 25lbs


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  #228  
Old 06-24-2015
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Narkissos Narkissos is offline
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Points: 10,653,704, Level: 100
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Join Date: Feb 2007
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Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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What height box are you using for the box squats?

Are you hips approaching or breaking parallel?
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  #229  
Old 06-24-2015
lawless8723's Avatar
lawless8723 lawless8723 is offline
VIP Member
Points: 20,907, Level: 99
Points: 20,907, Level: 99 Points: 20,907, Level: 99 Points: 20,907, Level: 99
Level up: 82%, 93 Points needed
Level up: 82% Level up: 82% Level up: 82%
Activity: 85%
Activity: 85% Activity: 85% Activity: 85%
 
Join Date: Oct 2012
Posts: 1,002
Rep Power: 73
lawless8723 has a brilliant future
lawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant futurelawless8723 has a brilliant future
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Just about parallel..with the rack in the gym, I'm using he third hole from the bottom


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  #230  
Old 06-24-2015
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Narkissos Narkissos is offline
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Points: 10,653,704, Level: 100
Points: 10,653,704, Level: 100 Points: 10,653,704, Level: 100 Points: 10,653,704, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
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Posts: 48,149
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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Quote:
Originally Posted by lawless8723 View Post
Just about parallel..with the rack in the gym, I'm using he third hole from the bottom


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w/ pause on box?
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My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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