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  #1 (permalink)  
Old 07-29-2017, 09:52 AM
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Posts: 14
Total Destruction

Title says it all, body is decimated from many years of very heavy lifting, sports and other abuses. Trying a new approach to my workouts, am forced to.

Workout is simple, push/Legs/Pull then two or three days off and do it all again, so the idea is to his each workout every 5 or 6 days depending on how I feel.

Unless otherwise stated all my reps are super slow, about 2-3 seconds up and 3-4 seconds down.

Today's workout was PUSH.

Incline press 185x10, 225x10, 225x10, 225x10, 225x10, 205x10
Cable flies 3x10 slow

Seated Military press front 6x10
Cable laterals 6x10

Lying tricep ext 105x10, 105x10, 105x10, 105x8
Dips (body weight) 4x10


Body weight is 238
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Old 07-30-2017, 08:13 AM
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Leg day

Leg press: 5, 45lb plates both sides 4x10
Hack squat 3, 45lb plates both sides 3x10


SLDL 135lbs 3x12
Hamstring curls 3x10

Standing clalf raises one leg at a time (no weight) 3x12
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Old 08-12-2017, 10:37 AM
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8/9/2017

All sets slow reps

Incline press: 225lbs 6x10
Cable flies 3x10

Hammer Military press front 6x10
Cable laterals 6x10
Front DB laterals 15lbs 2x12 slow reps

Lying tricep ext 95lbs 4x10
one arm DB seated tri ext 25lbs 2x10
Dips (body weight) 3x10

BB shrugs 225lbs 3x15

Ended with a few sets of rotator cuff work

Last edited by Winston84; 08-12-2017 at 10:40 AM.
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Old 08-12-2017, 10:39 AM
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Today pull day

Seated Hammer low rows 6x10
CGPD front medium grip 6x10
Seated cable rows 3x12

Cable curls 5x10
concentration DB curls 25lbs 3x10
reverse curl 2x10

Forearm curls 2x10
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Old 08-13-2017, 06:56 AM
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Leg day

Leg press: 4x10
Walking lunges no weight, 2 sets

SLDL 135lbs 2x12
Hamstring curls 3x10
hyper extensions 1x15

Standing clalf raises one leg at a time (no weight) 3x12
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Old 08-13-2017, 07:02 AM
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Started a mild diet about 2 weeks ago. I quit tobacco about 4 months ago and have gained 15lbs.

#1. Quit drinking booze 14 days ago
#2. Low carb but not KETO, eating about 100 to 150g of carbs a day.
#3. Eating more chicken, less beef, no fast food and mianly eating better at night.


Morning weight today 234.8
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Old 08-13-2017, 05:45 PM
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Posts: 513
looks good enough to me, no sense in complicating things. i guess (as i'm sure you are fully aware), consistency is the key, here.

you running anything?
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Old 03-12-2018, 03:03 AM
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225lbs, been stuck at that weight for 3 weeks now.

Workout today:
Cardio 15 min

front squats: 3x12
SLDL 3x12

ABS and low back work

Cardio 30 min ( treadmill 3.9mph at a 2 incline)
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