Oct. 31: Back and Bi's

Had a great day in the gym today

Back and Bi's

Wide-grip Lat Pull-downs: 5x10, behind the head
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Weighted Chin-ups: 4x10 (palms facing you) **If you can't do 10 chin-ups, don't add any weight to your hips
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Bicep Superset: 3x12 (3 sets on each workout, alternating lifts)
- Flatbar Curls
- Upper Bicep Isolation Cable Curls: on a cable machine, put the cables high enough that your elbow is above your shoulder with your arms extended out to your side. Keeping your elbow still, bring your hand in to your ear. You should feel the burn in your upper bicep
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Close-grip Seated Rows: 3x10

Oct. 29: Chest and Triceps

Possibly Zak's biggest day, even though he denies it.

Chest and Triceps

Bench Press: 2x12 (warm-up), 4x5-7
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Inclined Cable Butterflies: 1x15, 1x12, 1x10, 1x7

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Triceps Extensions, palms down: 3x15-20

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Finisher Press: 3x7, heavy

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Oct. 22: Chest and Tris

Had a new lifter, Glenn, grace skibo gym with Zak and me today. Another great start for a newbie, another good lift

Chest and Tris

Barbell Bench Press: 1x12-15 (warm-up), 3x7 (225 lbs, 285, 315)

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Overhead DB Triceps Extensions: 3x12

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Heavy Weighted Dips: 3x10

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Dumbbell Kickbacks: 4x10-12

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Oct. 16: Legs and Shoulders

Today was a heavy leg day. Lemme hear from someone! Can you leave a comment or something? lol


Legs and Shoulders


Dumbbell Side Deltoid Raises: 4x10

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Leg Press: 3x10, 2x7, 2x5 **Increase weights each set. Alternate your feet alignment, too.

**Do squats if you have no leg press machine
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Power Cleans: 3x7, 2x5, 1x3 (185 lbs, 225, 275)

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Smith Machine Calf Raises: 3x20 (10 slow, 10 fast)

Oct. 10: Legs and Shoulders

We did fewer lifts today, but we hit each lift really hard.

Legs and Shoulders

Heavy Squats: 1x10 (warm-up) 5x5 increasing weight (225 lbs., 275, 315, 365, 405)

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Standing Barbell Shoulder Press: pyramid set, 4xas many as possible **Start heavy, end light
(145x10, 125x10, 105x10, 95x12 )

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***Superset these next two lifts

Hamstring Curls: 3x12-15 **Don't be afraid to push the weight and lift heavier

Quadricep Curls: 3x12-15

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legs are killing me…
Lemme hear from someone! I need new pictures for my slideshow…

new twitter: @EMoss225

Sept. 6: Legs and Shoulders

Another short workout…

Legs and Shoulders

Squats: 2x7 Warm up, 3x10 (275 lbs, 315, 405x5 + 315x3)

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Barbell Shoulder Press: 4 Tier reverse pyramid set (155 lbs x 10, 125x7, 105x7, 85x7)

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Heavy Shrugs: 3x15

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Smith Machine Calf Raises: 3x20 (10 slow, 10 fast)

**This was yesterday's lift. I'll probably go back today and do more leg lifts and something for back.

October 5: Chest and Tri's

Chest and Tri's

Flat Dumbbell Bench: 1x12 (Warm-up weight), 3x10 (75s, 100s, 120s, 100s)

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Cable Machine Triceps Extensions: 3x15-20

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Butterflies: 3x10-12

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Decline Bench Press: 3x7, heavy

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Dips: 50 in as few sets as possible

!!!!!!!!!!!!

Sept. 2: Legs and Shoulders

Today was a weird day. Didn't to get to do as many lifts as usual, but we still had our accomplishments

Legs and Shoulders

Squats: 4x5 (225 lbs., 275, 315, 365)

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Dumbbell Seated Shoulder Press: 3x7, heavy (70s, 80s, 90s)

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Super Set!!

Hang Cleans to Shoulder Press: 4x5

Quad Curls: 4x10

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Calf Raises: 3x20 (10 light, 10 heavy)

October 1: Chest and Tri's

Had a rough week schedule-wise last week, but hopefully I can get back to a regular routine this week. Had one of our best days in the gym today! I think today was Zak's best day that I've seen.

Chest and Tri's

Barbell Incline Bench Press: 2x10-12, 1 x AsManyAsPossible (+15 reps) (135 lbs, 185, 135x20)


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Flat Barbell Bench Press: 3x7, moderately heavy


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Heavy Weighted Dips: 3x5, 1xAsManyAsPossible


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Preacher Bar Skull Crushers: 3x15


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Heavy Finisher Press: 3x5-7 (275 lbs, 345, 315)

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So…
I'm surprised at how people still seem to be looking at this, even when I haven't put up new posts lately. Let me hear from someone! Comments and questions and hearing about people's results makes this worth it!

And…
I need new pictures for my slideshow.