RE: Frogs Max-OT tryout
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RE: Frogs Max-OT tryout - 7/27/2005 2:24:50 PM
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Goldenfrog
Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
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I had to change a few things around today. My legs are so sore from Monday’s workout, they are basically useless.
Wednesday
10min recumbent bike 120 heart rate
Back/Triceps setsxreps
Hammer D.Y Row 10x10
90x10, 110x10, 120x10, 2x130x10, 4x140x10, 145x10
Seated cable rear delt rows 2x10
80x10, 100x10
Face Pulls 3x15
3x70x15
Hammer high lat pulls 2x20
90x20, 90x18
Smith Rear delt rows 2x20
55x20, 65x20
Partial Dead lifts 2x5
225x5, 315x3
Reverse grip bench press 3x10
135x10, 155x10, 165x10
Overhead Tricep extensions (low pulley with rope) 3xfailure
70x15, 70x9, 70x6
Rope Tricep pushdowns 4x10
4x70x10
Low pulley cable one arm kickbacks 2xfailure
2x15x7
Overhead Tricep extensions (low pulley with rope) one arm 3xfailure
3x15x6
45 min Treadmill 120-160 heart rate
< Message edited by Goldenfrog -- 7/27/2005 2:27:19 PM >
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RE: Frogs Max-OT tryout - 7/29/2005 6:33:55 PM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
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quote:
ORIGINAL: Goldenfrog
I found out I was working my chest all wrong, so I dropped all my weights down in an attempt to teach myself the correct form. My chest felt like it was going to explode from the pump. I think I got it right.
All chest movements were done with a 4020 tempo.
OH YEAH!!! That's gonna change how your body will react for sure. If you really want to make your muscles scream, try moving to a 4040 tempo sometime. I've moved to that primarily for arms and so far , in the last 4 weeks I have added a half inch unflexed to my arms, 1/4 inch flexed and I'm really starting to see the separation of each of the heads in the triceps and biceps.
Nice job on realizing that. Keep it up!!!!!!!
Paul
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A friend helps you move, a true friend helps you move bodies.
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RE: Frogs Max-OT tryout - 7/30/2005 2:48:14 AM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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4040 tempo???
RuS
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You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
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RE: Frogs Max-OT tryout - 7/30/2005 7:58:48 AM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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4 seconds down, slight pause, 4 seconds up, slight pause, repeat. The goal is to recruit as many muscle fibers in the working muscle as possible and to keep it under tension the whole time. Generally, when using this tempo, the weight that is used needs to be about half normal to maintain proper form and motion.
Paul
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A friend helps you move, a true friend helps you move bodies.
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RE: Frogs Max-OT tryout - 7/30/2005 11:07:21 AM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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thats a big gain man...thx for explaining ... that what ill do from now on =)
RuS
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to Goldenfrog)
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RE: Frogs Max-OT tryout - 8/17/2005 2:33:13 PM
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Goldenfrog
Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline
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Wednesday
Walk to the store, buy proteinbar and Redbull, and then walk to the gym 2.7 miles
Tri’s/Shoulders
Overhead extensions with rope from low pulley 3x6-12
50x12/70x12/80x10
Overhead extensions with rope high pulley flare out 3x6-12
50x12/60x12/65x12
Pushdowns with rope flare out 3x6-12
65x10/65x12/65x12
Pushdowns with rope 4x6-12
70x12/80x12/90x12/100x12
DB overhead extensions/Closegrip bench & | | |
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