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  1. #1009
    Mecca V.I.P. bodybuilding reputation miamiracing's Avatar
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    how about lowering the rep range and increase the weight?


    I'm Dancing with the Devil ! Forever Angels ! 81



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  2. #1010
    Mecca V.I.P. bodybuilding reputation Maxmonzter's Avatar
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    Quote Originally Posted by miamiracing View Post
    how about lowering the rep range and increase the weight?
    well it will be fine in time, im going with the scientific hyperthropy rule 8-12 reps but i try to do 12-16 for legs




  3. #1011
    Mecca V.I.P. bodybuilding reputation Maxmonzter's Avatar
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    i just figured that i needed a little strenght in my program so now i do upper and lowerbody days focused on strenght.

    so today is upper strenght

    bench press bb:
    -80kg 5 reps barely
    -70kg 5 reps
    -75kg 5 reps

    bb rows:
    -80kg 5 reps
    -80kg 5 reps
    -90kg 5 reps

    db shoulder press:
    -3 sets 27kg for 5 reps

    db shrugs:
    -3 sets 40kg db for 5 reps

    cardio:running on treadmill for 10 mins at speed 10,0




  4. #1012
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Nice 5 rep session man! dont focus so much on power session this early on in your comeback, strength will come back with time!


    sigpic70213 7


  5. #1013
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Good work max.


    True power and muscle is built in the kitchen, not the gym.


  6. #1014
    Mecca V.I.P. bodybuilding reputation Maxmonzter's Avatar
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    thanks samoan z

    okay here we go lowerbody strenght

    squats:
    -100kg 4 reps for 3 sets heavy as hell

    leg curls:
    -130lbs 5 reps for 3 sets also really heavy

    then 6 sets of calf raises nutting to brag about

    then cardio: on treadmill for 12 mins on 10,0 speed




  7. #1015
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Are you trying to train movements or muscles Max? I'm assuming since you're aiming for strength that movements are your goal. In this case you're better off ditching the leg curls because they're an isolation movement and doing a deadlift variation or good-mornings. You can alternate between heavy squats and heavy deads week to week.

    Eg.
    Week 1
    Squats: 6x3 (80-90%)
    Good-Mornings: 4x6 (60-70%)

    Week 2
    Deadlifts: 6x3 (80-90%)
    Front Squats: 4x6 (60-70%)


    My log - read it f*ckers!

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  8. #1016
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    WTF my message didnt post I was saying i am concerned cause you are leg curling more than squatting at higher reps which kinda signifies a couple things

    1. the leg curls aren't being doen properly.
    2. Quad development is extremely low.
    3. Injury imminent.


    True power and muscle is built in the kitchen, not the gym.


  9. #1017
    Mecca V.I.P. bodybuilding reputation Maxmonzter's Avatar
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    Quote Originally Posted by El Freako View Post
    Are you trying to train movements or muscles Max? I'm assuming since you're aiming for strength that movements are your goal. In this case you're better off ditching the leg curls because they're an isolation movement and doing a deadlift variation or good-mornings. You can alternate between heavy squats and heavy deads week to week.

    Eg.
    Week 1
    Squats: 6x3 (80-90%)
    Good-Mornings: 4x6 (60-70%)

    Week 2
    Deadlifts: 6x3 (80-90%)
    Front Squats: 4x6 (60-70%)
    i do both actually, 2 days strenght and 3 days hypotrophy




  10. #1018
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Quote Originally Posted by Maxmonzter View Post
    i do both actually, 2 days strenght and 3 days hypotrophy
    Why are leg curls on your strength day then?

    Do you have this program set out anywhere I can read?

    Edit: you want strength and size? Try Westside for Skinny Bastards.
    http://www.defrancostraining.com/art...rds-part1.html
    http://www.defrancostraining.com/art...rds-part2.html
    http://www.defrancostraining.com/art...rds-part3.html


    My log - read it f*ckers!

    My lifting vids

    There are few things graven in stone, except that you have to squat or you're a pussy.
    -Mark Rippetoe


  11. #1019
    Mecca V.I.P. bodybuilding reputation Maxmonzter's Avatar
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    Quote Originally Posted by El Freako View Post
    Why are leg curls on your strength day then?

    Do you have this program set out anywhere I can read?

    Edit: you want strength and size? Try Westside for Skinny Bastards.
    http://www.defrancostraining.com/art...rds-part1.html
    http://www.defrancostraining.com/art...rds-part2.html
    http://www.defrancostraining.com/art...rds-part3.html
    it´s something like this but i don´t do the supersets

    Sunday: Upper Power
    -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
    -Barbell Bench Press
    -Barbell Rows
    -Military Press
    -Barbell Shrugs

    Monday: Lower Power
    -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
    -Back Squat
    -Stiff Leg Deadlift, Or Romanian DL
    -6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days


    Tues: Off (I usually do some cardio)


    Wednesday: Hypertrophy Chest/Arms
    (For hypertrophy days i never go to failure, always stop about 2 reps before failure)

    -DB Incline Bech 3x8-12
    -Barbell Close Grip Bench 3x8-12
    -DB Flat Bench 2x8-12
    -Preacher Curls 3x8-12 super setted with
    -Standing French Press 3x8-12
    -Push Downs 3x8-12 super setted with
    -DB Hammer Curls
    -Cable Crossovers 3x8-12
    -Machine Curl 3x8-12 supersetted with
    -Machine Dips 3x8-12

    Thursday: Hypertrophy Shoulders/Back/Traps
    (For hypertrophy days i never go to failure, always stop about 2 reps before failure)

    -DB Shoulder Press 3x8-12 super setted with
    -DB Front Raise 3x8-12
    -DB One Arm Row 3x8-12 super setted with
    -DB Arnold Press 3x8-12
    -Lat Pull Down (Wide Grip) 2x8-12 super setted with
    -DB Shrugs 2x10-15
    -Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
    -DB Upright Row 2x10-15
    -T Bar Row 2x8-12 (Usually too tired/dead to do this last exercise, but some times i do it)

    Friday: Hypertrophy Legs/Calves
    (For hypertrophy days i never go to failure, always stop about 2 reps before failure)

    -Hack Squat 5x8-12 super setted with
    -Standing Calf 5x10-15
    -Leg Extensions 5x10-15 super setted with
    -Sitting Leg Curls 5x10-15 super setted with
    -Sitting Calf Raise 4x8-12




  12. #1020
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Quote Originally Posted by Maxmonzter View Post
    it´s something like this but i don´t do the supersets

    Sunday: Upper Power
    -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
    -Barbell Bench Press
    -Barbell Rows
    -Military Press
    -Barbell Shrugs

    Monday: Lower Power
    -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
    -Back Squat
    -Stiff Leg Deadlift, Or Romanian DL
    -6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days
    Well as you can see, no isolation movements so I'd do the deadlifts instead. What percentages are you using?

    Tues: Off (I usually do some cardio)


    Wednesday: Hypertrophy Chest/Arms
    (For hypertrophy days i never go to failure, always stop about 2 reps before failure)

    -DB Incline Bech 3x8-12
    -Barbell Close Grip Bench 3x8-12
    -DB Flat Bench 2x8-12
    -Preacher Curls 3x8-12 super setted with
    -Standing French Press 3x8-12
    -Push Downs 3x8-12 super setted with
    -DB Hammer Curls
    -Cable Crossovers 3x8-12
    -Machine Curl 3x8-12 supersetted with
    -Machine Dips 3x8-12

    Thursday: Hypertrophy Shoulders/Back/Traps
    (For hypertrophy days i never go to failure, always stop about 2 reps before failure)

    -DB Shoulder Press 3x8-12 super setted with
    -DB Front Raise 3x8-12
    -DB One Arm Row 3x8-12 super setted with
    -DB Arnold Press 3x8-12
    -Lat Pull Down (Wide Grip) 2x8-12 super setted with
    -DB Shrugs 2x10-15
    -Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
    -DB Upright Row 2x10-15
    -T Bar Row 2x8-12 (Usually too tired/dead to do this last exercise, but some times i do it)

    Friday: Hypertrophy Legs/Calves
    (For hypertrophy days i never go to failure, always stop about 2 reps before failure)

    -Hack Squat 5x8-12 super setted with
    -Standing Calf 5x10-15
    -Leg Extensions 5x10-15 super setted with
    -Sitting Leg Curls 5x10-15 super setted with
    -Sitting Calf Raise 4x8-12
    I hope you don't wreck yourself with this volume.


    My log - read it f*ckers!

    My lifting vids

    There are few things graven in stone, except that you have to squat or you're a pussy.
    -Mark Rippetoe


  13. #1021
    Mecca V.I.P. bodybuilding reputation Maxmonzter's Avatar
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    so yesterday i did chest,shoulders,tricep volume day

    bb bench press:
    -3 sets 60kg for 12 reps

    incline machine:
    -3 sets with 50kg for 12 reps

    dips:
    -3 sets of 10 reps

    machine pec dec: kinda hate that machine
    -3 sets with 40kg for 12 reps

    db shoulder press:
    -3 sets with 20kg for 12 reps

    db rear laterals:
    -3 sets with 6kg for 12 reps

    db laterals:
    -3 sets with 8kg for 10 reps

    cable pushdown:
    -3 sets 40kg for 10 reps

    one arm db extension:
    -3 sets 10kg for 12 reps

    db skullcrusher:
    -3 sets 12kg 10 reps

    cardio:10 min on treadmill speed 10,0




  14. #1022
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Nice push session man! keep up the good work man!


    sigpic70213 7


  15. #1023
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Nice one max, keep it up bud.


    True power and muscle is built in the kitchen, not the gym.


  16. #1024
    Mecca V.I.P. bodybuilding reputation Maxmonzter's Avatar
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    Quote Originally Posted by El Freako View Post
    Why are leg curls on your strength day then?

    Do you have this program set out anywhere I can read?

    Edit: you want strength and size? Try Westside for Skinny Bastards.
    http://www.defrancostraining.com/art...rds-part1.html
    http://www.defrancostraining.com/art...rds-part2.html
    http://www.defrancostraining.com/art...rds-part3.html
    i just got to read this stuff and i think this routine makes more sense for me than the other one i used for this week and as i am playing basketball on fridays and i could improve my sprint endurance on those off days




  17. #1025
    Mecca Maniac bodybuilding reputation shivsiddh's Avatar
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    sigh this is a sad thread .... and yet .. like every other person here ... i still read it, as it adds to my daily humor.




  18. #1026
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Quote Originally Posted by shivsiddh View Post
    sigh this is a sad thread .... and yet .. like every other person here ... i still read it, as it adds to my daily humor.

    If you cannot add anything positive to a training log of one whom is currently training, then stfu and gtfo. :talkhand:


    True power and muscle is built in the kitchen, not the gym.




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