Worknhard 2 get bigger.faster.stronger
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RE: Devo's (lowredxtreme) Training journal - 7/17/2007 8:32:41 PM
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worknHard
Posts: 184
Joined: 3/11/2007
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ok i'm going to do a 5 day on 1 day off program.
i actually started it yesterday any critique's are welcomed and encouraged.
Day 1- Chest/Cardio
Incline dumbell press- 4 sets of 10 upping weight every set
Db Fly's- 3 sets of 10 again upping weight
cable crosover's- set's of 10 after each set moving the cable up 3 notches then repeat
pushup's- usually superset with db fly's at end of workout
Cardio 2 min warm up walk then sprint/light jog in 45 second sessions for 6 min then 2 min cool down walk
Day 2- Light weight very high intensity kinda full body workout couple set's of everything right back to back with no rest inbetween sets alot of complex movements and abs
Day 3- Back/shoulder's/Cardio
Bent over db row
lat pull down- 10 reps first 5 behind neck last 5 to chest
Pull up's
not srue what it's called i lay on my back under the smith machine bar and pull myself up with a 25lb weight on my chest with feet on bench
Shoulder shrug's
Arnold press
Day 4- Legs/ Abs/ cardio
Squat's
Leg extension's
Leg curl's
same ab workout and same cardio
Day 5-Bi's/ Tri's/ forearms/ cardio no rest between set's
1 bi workout 1 tri workout repeat3 different exercises each muscle group then forearm's 4 set's
forearm curl with 75 lb dumbell 3 set's of 10
Behind back forearm curl with straight bar
(in reply to worknHard)
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RE: Devo's (lowredxtreme) Training journal - 7/18/2007 10:40:10 AM
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twistedlink
Posts: 7819
Joined: 5/31/2005
Status: offline
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That x ray makes me shudder, im confused, are you lowredxtreme or not? lol
either way you seem to have improved a lot, so good job!
_____________________________
11 days
quote:
original:Jane
I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.
quote:
original:Jane
WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.
(in reply to worknHard)
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RE: Devo's (lowredxtreme) Training journal - 7/18/2007 12:47:19 PM
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twistedlink
Posts: 7819
Joined: 5/31/2005
Status: offline
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yeah i read, dont worry i did that too once, they can fix it, dont worry
_____________________________
11 days
quote:
original:Jane
I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.
quote:
original:Jane
WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.
(in reply to worknHard)
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RE: Devo's (lowredxtreme) Training journal - 7/18/2007 12:52:48 PM
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worknHard
Posts: 184
Joined: 3/11/2007
Status: offline
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Ok guy's i'm in the process of changing my workout schedule completely so I will post it and prob start the new one on monday until then i'm going to do alot of light weight full body "pump" type workout's with high intensity
Today was a good workout weighed in at 205 fully clothed
started off with 3 set's of EZ bar cable curl 21's at 120 lb's
and in between sets i was doing tricep pushdown's with the whole stack+ 45lb plate on it.
Then did db curl's with 40's, 45,s and 50's sets of 8
Bench dips 3 sets of 15 first set 1 45 lb on lap set 2 2 45's on lap 3rd 3 45's on lap
Hanging leg lifts 3 sets of 25
Then decided to call it a day
There was some new fat guy who walked in today walking like arnold he didn't warm up put 225 on the bench and barely did it 3 times and he kept starting at me for some reason so i went over to the incline bench right next to him warmed up and did 225 14 time's and he sat right next to me he had to feel like a puss cause he out weighed me by a solid 60 lb's it was just funny to me....Good modivation
Overall had a good pump felt strong and focused...
_____________________________
Check out my Video
http://youtube.com/watch?v=vlWZpChpCzY
Also check out my log
http://www.discussbodybuilding.com/m_275052/mpage_1/key_/tm.htm#275052
(in reply to worknHard)
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RE: Devo's (lowredxtreme) Training journal - 8/6/2007 11:17:53 AM
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worknHard
Posts: 184
Joined: 3/11/2007
Status: offline
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Ok guy's that routine i stated above is done!!! i'm starting a completely different routine as of today was my first day..
Ok to start i'm going to 3 15 minute Sessions per workout with 5 min of rest between sessions
and do 2 exercises with as many set's/reps as i can fit in those 15 min periods
different workout's A B C
Example:
Day #1 workout A
Day #2 workout B
Day #3 workout C
Day #4 workout A
The following week start where you left off with workout B and repeat the cycle:
Day #1 workout B
Day #2 workout C
Day #3 workout A
Day # 4 workout B
Here is an outline of my workout's
A1- Incline press
A2- Medium grip pull down
(5-minute rest)
Second 15-minute time limit
B1- Dips
B2- T bar rows
(5-minute rest)
Third 15-minute time limit
C1- Hammer Machine Incline
C2- Hammer Machine rows
(5-minute rest)
Workout B: Legs
First 15-minutes time limit
A1- Leg Press
A2- Leg Curl
(5-minutes rest)
Second 15-minutes time limit
B1- Leg Extensions
B2- Seated Leg curls
(5-minutes rest)
Third 15-minutes time limit
C1-Seated calve raises
C2- Standing calve raises
(5-minutes rest)
Workout C: Arms and Delts
First 15-minutes time limit
A1- Incline dumb bell curls
A2- Skull Crusher's
(5-minutes rest)
Second 15-minute time limit
B1- Preacher curls
B2- Press downs
(5-minutes rest)
Third 15-minutes time limit
C1- Dip's
C2- reverse grip pull up's
(5-minuetes rest)
Cardio 5 day's per week
3 day's hIIT
2 Day's moderate
Let me know what everyone thinks about this it's a advanced routine designed to keep heart rate up and burn fat while gaining muscle.
< Message edited by worknHard -- 8/6/2007 11:37:09 AM >
_____________________________
Check out my Video
http://youtube.com/watch?v=vlWZpChpCzY
Also check out my log
http://www.discussbodybuilding.com/m_275052/mpage_1/key_/tm.htm#275052
(in reply to worknHard)
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RE: Devo's (lowredxtreme) Training journal - 8/6/2007 11:47:45 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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I don't see a problem stating your taking a PH.. Its your journal not the public forum.
What did you decide to take? Just wondering.
Lifts are kind of weird.. Interesting though... strange combination of muscles.
Be sure your not hitting the same muscle two days in a row though its probably best to hit lower body the next day since you hit your lats chest deltoids all in one single day.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to worknHard)
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RE: Devo's (lowredxtreme) Training journal - 8/6/2007 11:50:16 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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one more thing.. I think it would work better if you took both pressing movements out of there.. Dips / Hammer strength. Everything else was all pulling motions hitting your front and back which may actually work. But as I said up top.. you may want to do hamstrings quads calves which ever tomorrow because you just about hammered everything today.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to worknHard)
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RE: Devo's (lowredxtreme) Training journal - 8/6/2007 12:19:24 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: worknHard
This workout was drawn up by a pro bodybuilder designed to lean out i'm actually exited to try it out i'm goin to stick with this for 6 weeks through the whole ph cycle I decided to go with tren Xtreme by american cellular lab's
Just a thread about it
http://www.forum.bodybuilding.com/showthread.php?p=9997602
here's the actual web page
http://www.americell-labs.com/trenxtreme.html
Same product that my homeboy ran.. He gave that to me yesterday. The name that is.. he stacked with mass tabs though.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to worknHard)
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RE: Devo's (lowredxtreme) Training journal - 8/6/2007 3:06:51 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: worknHard
What did he think about it
He loved it gained some good weight. although he did have about 5 extra lbs of water on him but that was more do to the mass tabs I think. His strength increase was pretty awsome.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to worknHard)
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