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What exercise did you do today?


NUance

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Week 4 started. The dead time between work outs really is starting to make me antsy. I will get home from work and just basically beg for bedtime to hurry up so I can get to the gym the next day.

Mentally I feel right, and physically I feel right. This is good fellas. I haven't been this disciplined since High School back in 2005/06

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Week 4 started. The dead time between work outs really is starting to make me antsy. I will get home from work and just basically beg for bedtime to hurry up so I can get to the gym the next day.

 

Mentally I feel right, and physically I feel right. This is good fellas. I haven't been this disciplined since High School back in 2005/06

I know your feeling man! I am 28, just got back in the gym in February. Before that, was back when I was in High School as well. I have had to learn not to be stubborn and lift smart. Its extremely hard not to be stubborn though haha.

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Did shoulders and triceps today. Started out with DB press then tri-setted DB lat raises, standing reverse flys, and DB front raises. It was a deep burn! Tri-setted rope pull downs, cable tricep kick backs, and diamond ups. Then I did standing french press for sh#ts and giggles, concentrating on keeping my core tight. It was a great session! I tried to go 4x10 on the tri-sets but after the first circuit it was usually 6 reps unless I dropped the weight.

 

Anybody else regularly do superset type work? I haven't done it in a while and it kicked my ass, but it's always fun.

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  • 2 weeks later...

Today- Arms-Upper Chest- Legs (Quads)

-----------------------------------------------------

*Arms

Tricep Pushdown- 3 sets- 12 reps @ 80lbs (Superset 1)

Dumbbell Curl- 3 Sets- 10 reps @ 55lbs (Superset 1)

Overhead Tricep Extension- 3 sets- 12 reps @ 65 lbs (Superset 2)

Curl Machine- 3 sets- 6 reps @ 200lbs

 

*Upper Chest

Incline Dumbbell Press- 2 sets @ 65 lbs 10 reps: 1 set, 10 reps @ 70lbs

Incline Dumbbell Flies- 2 sets @ 30 lbs, 10 reps: 1 set, 10 reps @ 35lbs

Close pushups- 3 sets, 20 reps.

 

Incline Leg Press- 3 sets, 10 reps @ 400lbs

Tomorrow's routine- Strictly Upper/Mid/Lower Back
---------------------------------------------------------------------.
Upper Back:4 Sets, 4-8 reps per.30-45 sec rest time
1. High Bent over Rows
2. Bent Arm-Lateral
3. High One Arm Rows
4. Bent Over Shrugs- Superset with Laterals to the ceiling
Middle Back:
1. Behind the Back Shrug- (SQUEEZE!!!!) 2 sets, 7-9 reps
2. Rope Seated Cable Row- 2 sets, 10-12 reps
3. Bent Lateral Dumbbell Raise- 2 Sets, 13-15 reps
Lower Back:
1. Seated Good Mornings- 4 Sets, 15-20 reps
2. Deficite Deadlift- 3 Sets. 10-12 reps
3. Hyperextentions- 4 Sets, 15-20 reps, 45 lbs added weight.
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