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  1. #41
    Administrator jtip1810's Avatar
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    Quote Originally Posted by Barry aldis View Post
    What's up guys, been a few days since I had the chance to get on here. Still hitting hard but kinda blew the diet thing this weekend. F%$◊*n Ribs and Pizza But this is a new day, a new week, and I'm feeling good. Hope everyone has a good day.
    If it were easy everyone would be in shape bro. You can get there if the desire is great enough but it takes time and trial and error. Hell I had Saturday night at my buddies resturant so we all mess up.

  2. #42
    M&S Veteran Samson's Avatar
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    Quote Originally Posted by Barry aldis View Post
    What's up guys, been a few days since I had the chance to get on here. Still hitting hard but kinda blew the diet thing this weekend. F%$◊*n Ribs and Pizza But this is a new day, a new week, and I'm feeling good. Hope everyone has a good day.
    Thatís the spirit! Donít let one meal, one day, or just a general fuck up get you down. We are only human, shit happens. Pick yourself up and keep moving forward.

  3. #43
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    Thanks guys, encouragement appriceated. Serious gains today. Chest and triceps. Warmed up with 3 alternating sets of pull ups and squats.
    Tri- pull downs 6 sets 12 reps.
    Single arm pull downs 4 sets 10 reps
    Incline bench Smith machiene 5 sets 10 reps
    Abs on ab machine 3 sets 20 reps
    Flat bench dumbbell press 6 sets 10 reps
    And finished with 4 sets dips.
    Wore my ass out. Should sleep good tonight!

  4. #44
    Administrator jtip1810's Avatar
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    Quote Originally Posted by Barry aldis View Post
    Thanks guys, encouragement appriceated. Serious gains today. Chest and triceps. Warmed up with 3 alternating sets of pull ups and squats.
    Tri- pull downs 6 sets 12 reps.
    Single arm pull downs 4 sets 10 reps
    Incline bench Smith machiene 5 sets 10 reps
    Abs on ab machine 3 sets 20 reps
    Flat bench dumbbell press 6 sets 10 reps
    And finished with 4 sets dips.
    Wore my ass out. Should sleep good tonight!
    Looks like you made some gainz! Everyone being different and all this is just my opinion but if your trying to put on muscle I've found the 8-12 rep range works best. Again just my methods I would do chest and shoulders and I would pick 4 working sets for chest and go 4 sets each 8-12 then shoulders and do 3-4 workings sets each with 4 sets 8-12. Take one min between sets...becomes pretty efficient and wears you out.


    Example my last chest day...all were done as 4 sets 8-12 increasing the weight as I go but never failing lower than 8 reps. Keep in mind you can change the exercises and in this case when my shoulder isn't acting up I would do more incline press stuff and finish with cables or DB fly's. Injuries suck but you can work around them like I did here.
    Training: Chest/Shoulders

    Chest:

    Cable crossovers (high pulley)
    Cable crossovers (low pulley)
    DB fly's
    DB hex press

    Shoulders:

    DB front raise
    DB lateral raise
    Seated machine press

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