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  #21  
Old 09-15-2014
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Quote:
Originally Posted by Narkissos View Post
Food. Are we making our totals?
Most days its 5 out of 7 meals....Weekends are admittedly erratic but I still try to squeeze in 5
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  #22  
Old 09-16-2014
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Monday September 15 2014

Warm up

Lateral raises
2 sets 20 reps @ 15lbs



Superset 1 5 sets

Standing single arm overhead dumbbell press
5 reps @ 45lbs

Single arm lateral raise
5 reps @ 25lbs


Superset 2 5 sets

Inclined lateral raise
5 reps @ 30lbs

Upright row (barbell)
5 reps @ 70lbs



Super set 3 5 sets

Chin ups
5 reps

Standing barbell curl
5 reps @ 60lbs


Superset 4 5 sets

Weighted pushups

5 reps with 45lbs (4 of these sets used 80lbs)


Tricep kick backs

5 reps @ 30lbs
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  #23  
Old 09-19-2014
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Points: 18,855, Level: 94
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Wednesday September 17 2014

Superset 1
5 sets

Single leg Hyper extensions 5 reps

Weighted Plyometric squats
5 reps w/ 35lb dumbbells


Superset 2
5 sets

Bar pulls
5 reps @ 225lbs


Smith Machine Squat
5 reps @ 200lbs


Superset 3
5 sets

Standing calf raises
12 reps @ 275lbs

Weighted decline crunch
10 reps w/ 45lb plate
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  #24  
Old 09-19-2014
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Narkissos Narkissos is online now
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Quote:
Originally Posted by lawless8723 View Post
Most days its 5 out of 7 meals....Weekends are admittedly erratic but I still try to squeeze in 5
We really need to bump the volume... either in frequency, or actual size of these meals.
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  #25  
Old 09-19-2014
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Will mostly likely try with the size of meals
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  #26  
Old 09-22-2014
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lawless8723 lawless8723 is offline
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Points: 18,855, Level: 94
Points: 18,855, Level: 94 Points: 18,855, Level: 94 Points: 18,855, Level: 94
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Level up: 89% Level up: 89% Level up: 89%
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Rep Power: 71
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Friday September 19 2014


Superset 1 5 sets

Decline dumbbell bench press
5 reps @ 70lbs

Decline flys
5 reps @ 45 lbs


Superset 2 5 sets

Feet elevated pushups
5 reps

Flat bench press (to throat)
5 reps @ 135lbs



Super set 3 5 sets

Lat pull down
5 reps @ 12 plates

Single arm dumbbell row
5 reps @ 75lbs


Superset 4 5 sets

Seated cable row
5 reps @ 10 plates


Pull ups
5 reps
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  #27  
Old 09-24-2014
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lawless8723 lawless8723 is offline
VIP Member
Points: 18,855, Level: 94
Points: 18,855, Level: 94 Points: 18,855, Level: 94 Points: 18,855, Level: 94
Level up: 89%, 45 Points needed
Level up: 89% Level up: 89% Level up: 89%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Oct 2012
Posts: 954
Rep Power: 71
lawless8723 has a brilliant future
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Monday September 22 2014

Warm up

Lateral raises
2 sets 20 reps @ 15lbs



Superset 1 5 sets

Standing single arm overhead dumbbell press
5 reps @ 45lbs

Single arm lateral raise
5 reps @ 25lbs


Superset 2 5 sets

Inclined lateral raise
5 reps @ 30lbs

Upright row (barbell)
5 reps @ 90lbs



Super set 3 5 sets

Chin ups
5 reps

Standing barbell curl
5 reps @ 60lbs


Superset 4 5 sets

Weighted pushups

5 reps with 80lbs


Tricep kick backs

5 reps @ 30lbs
__________________
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  #28  
Old 09-25-2014
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lawless8723 lawless8723 is offline
VIP Member
Points: 18,855, Level: 94
Points: 18,855, Level: 94 Points: 18,855, Level: 94 Points: 18,855, Level: 94
Level up: 89%, 45 Points needed
Level up: 89% Level up: 89% Level up: 89%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Oct 2012
Posts: 954
Rep Power: 71
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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Wednesday September 24 2014

Superset 1
5 sets

Single leg Hyper extensions 5 reps

Weighted Plyometric squats
5 reps w/ 35lb dumbbells


Superset 2
5 sets

Bar pulls
5 reps @ 225lbs


Smith Machine Squat
5 reps @ 200lbs


Superset 3
5 sets

Standing calf raises
12 reps @ 275lbs

Weighted decline crunch
10 reps w/ 45lb plate
__________________
The you today, was only made today....
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  #29  
Old 09-26-2014
Narkissos's Avatar
Narkissos Narkissos is online now
Owner | Administrator
Points: 9,466,654, Level: 100
Points: 9,466,654, Level: 100 Points: 9,466,654, Level: 100 Points: 9,466,654, 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%
 
Join Date: Feb 2007
Location: Barbados
Posts: 47,418
Real Name: Corey
Rep Power: 708
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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Man. You're getting strong :)
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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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  #30  
Old 09-26-2014
lawless8723's Avatar
lawless8723 lawless8723 is offline
VIP Member
Points: 18,855, Level: 94
Points: 18,855, Level: 94 Points: 18,855, Level: 94 Points: 18,855, Level: 94
Level up: 89%, 45 Points needed
Level up: 89% Level up: 89% Level up: 89%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Oct 2012
Posts: 954
Rep Power: 71
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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My trainer is a good chap lol..I surprise myself sometimes as well lololol
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