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Thread: Goon's training journal

  1. #103
    Mass Monster thegoon's Avatar
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    8/7 quads bad day

  2. #104
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    8/8 Back

    Rack chins
    Me x 12
    Me + 30 10
    Me + 40 x 10
    Me + 40 x 8

    Hammer iso row
    2 x 12
    3 x 12
    4 x 10
    3 x 10

    Close grip pull downs
    4 x 15 - 10

    Super set cable pull overs and wide grip cable rows
    3 sets

    Hammer shrugs
    2 x 20
    3 x 15
    4 x 15
    4 x 12


    Shit week all and all

  3. #105
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    9 / 10 Delts

    Reverse pec machine Flyes
    4 x 15

    Rope face pulls
    3 x 15

    Smith press
    95 x 15
    95 x 15
    135 x 12
    185 x 12
    225 x 10
    225 x 8

    Single arm side laterals
    35 x 12
    45 x 12
    50 x 9 50x 6 50 x 4

    Seat lateral machine
    1/4 x 25
    1/2 x 20
    3/4 x 15
    Full rack x 10 1/2 rack x 10 plus partials 1/4 x many

    Shoulder press machine super set with plate front raises
    Rack x 20 plate x 12
    Rack x 15 plate x 10
    Rack x 12 plate x 9

    Seated Dumbell wide arcs
    3 x 15

  4. #106
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    9 / 11 Hams

    Romanian deadlifts using t bar See Ron's OH
    5 sets 15 - 12

    Laying leg curl 28's
    3 sets

    Hip adductor
    4 sets 20 - 15

    Superset seated leg curl with hip adductor
    3 sets

    Glute machine press
    3 sets x 15

    Legs were fried 28's are killer
    T bar deadlifts amazing squeeze

  5. #107
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    8 / 12 Arms

    Pre workout 80 grams carb powder with 10 grams eaas and a banana

    Intra liter of gator scoop bcaas

    Dumbbell curls
    35 x 12
    45 x 10
    50 x 8 drop 25 x 20

    Hammer dip machine
    2 plates x 15
    275 x 12
    275 x 12
    275 x 12

    Superset reverse curls with rope hammers
    60 x 12 - 80 x 12
    70 x 12 - 100 x 12
    70 x 11 - 90 x 12

    Karate chop extensions into rope push downs
    4 sets

    Dumbbell concentration curls
    4 sets x 12

    Cable over head extensions into press downs
    4 sets

  6. #108
    Forum Legend RMB's Avatar
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    Watching this thread.
    Confirm what I already know

  7. #109
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    9 / 14

    Dumbbell incline flyes
    45 x 12
    60's x 10
    70's x 10
    80's x 8
    75 's x 8

    Smith inclines long pause
    135 x 10
    185 x 10
    225 x 10
    225 x 8

    Super set cable crossovers and wide grip dips
    Cables 30 's x 15 dips me x 12
    Cables 35 x 15 dips me + chain x 10
    Cables 40 12 dips me + chain x 10
    Cables 40 x 12 dips Me + chain x 7
    Cables 35 12 dips me x 9

    Hammer front military press
    185 3 sets til failure


    RMB thanks mate

  8. #110
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    9/16 Back

    Rack chins 5 second negative
    Me x 12
    Me x 10
    Me x 8
    Me x 5 plus 5 with standard negative

    T bar rows
    2 x 12
    4 x 12
    5 x 12
    6 x 12
    7 x 10

    Close grip pull downs
    3 sets full rack x 10 - 12

    Super set Smith machine bent over rows into shrugs
    225 x 12 x 12
    275 x 10 x 10
    315 x 8 x 9

    Super set cable pull overs and cable rows
    3 sets x 15 x 15

    Hammer shrugs
    4 per side 3 sets x 15 - 20

    DAIHBI'S 4 sets x 20

  9. #111
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    9 / 17 Quads
    Oddly enough seeing Daihbi's comments on the DPP reminded me to post this

    Unilateral quads every movement single leg. I went high reps just to get the feel

    Single leg extensions
    5 sets 20 - 25 reps

    Single leg presses
    1 pps x 25
    2 pps x 20
    3 pps x 20
    3 pps x 15
    2 pps x 22

    Split squats
    Bodyweight x 12
    50 db's x 12
    50 db's x 12
    50 db's x 10
    Bodyweight x 15

  10. #112
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    9 / 18 Delts

    Rear lateral
    30's x 20
    35's x 15
    35's x 15

    Superset face pulls into wide grip supported rows
    Pulls 100 x 15 rows 1 plate x 12
    Pulls 130 x 15 rows 1 plate x 12
    Pulls 150 x 15 rows 1 plate x 12

    Smith press
    95 x 15
    135 x 12
    225 x 10
    225 x 8
    185 x 12

    Seated lateral machine
    1/4 stack x 30
    1/2 stack x 25
    3/4 stack x 20
    Stack x 14 then 3 drops ton or reps and partials

    DB upright rows
    35 x 15
    40 x 15
    50 x 12
    50 x 10 , 30 x 12

    Superset Hammer front military press db front raises TJoe style thumbs up bringing them together up to chin

    2 plates x 12 raises 20 x 15
    2 plates x 12 raises x 15
    2 plates x 10 raises x 12

    Dumbbells from behind the back loop together at chest
    3 sets 25's 12 - 15

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