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  1. View Conversation
    Where've you been man? You never post in the Fitness forum anymore
  2. View Conversation
    Sup Poppa! When you get a moment, your assistance is needed in the "I need a proven Abs routine" thread.

    Aside from that, how's everything going? Haven't seen you post much lately.
  3. View Conversation
    We've been missing you in our new.....Fitness Forum!!!!
  4. View Conversation
    ight thanks man what is a superset exactly and how many pushups am i doing with that. Also I was never benching anything so I wasnt using a Bar and no I wasnt failing to do those reps I didnt want to injury myself being the first week back I wasnt going to hard
  5. View Conversation
    yo man about a week ago I wrote on the Fitness thread and you told me to get back to yah after a week so here I am lol. Ill just tell yah what I did
    monday- biceps and triceps
    barbells curls- 4 sets 20,15,12,10 reps fist 20 sets 30lbs then 40lbs pounds then last set 50lbs
    Dumbell Curls- 3 sets 15, 12,10 - 30-35lbs
    Concentraion Curls- 3 sets- 20-22.5lbs
    lying tricep extensions(skull crushers)- 4 sets 15,12,10,10 20lbs first two sets then 30lbs last two
    Rope pull down 3 sets- 15,12,10 - 30lbs 30lbs, 35lbs
    dumbell extensions- 3 sets- 40lbs, 45lbs,50lbs

    tuesday- legs
    Squats- 4 sets 20,15,12,10- 70-100lb
    Leg Press 3 sets- 15,,12,10 -90lbs 90lbs, 180lbs
    leg curl 3 sets 15.12.10- 50lbs 60,lbs 70lbs
    Straight leg deadlifts 3sets-15,12,10- 90lbs
    seated calf raise- 3 sets 15,12,10- 45lbs
    standing calf raise- 3 set 20,15,12- 35lbs, 40lbs, 45lbs

    Incline dumbell press 4 sets 15,12,12,10- 30lbs, 35lbs 35lbs, 40lbs
    flat dumbbell press- 3 sets 15,12,10- 35lbs, 35lbs,40lbs
    decline dumbell press-3 sets 15,12,10- 20lbs,20lb,25lbs
    cables crossovers 2 sets 12,12- 30,30
    incline flys 2 sets 12,12- 25, 25

    thursday- back
    smith machine barbell Row- 4 sets-15,12,10,10- 70-100lbs
    bent over dumbell rows- 3 sets 15,12,10- 30lbs 30lbs 30lbs
    wide grip pull down- 3 sets 15,12,10- 60lbs ,70lbs,80lbs
    seated rowing- 3 sets 15,12,10- 60lbs,70lbs,80lbs
    hyper extension also

    dumbell press- 4 sets 15,12,10,10 30lbs, 35lbs, 35lbs, 40lbs
    side lateral raises 3 sets-15,12,10- 10lbs, 12lbs,15lbs
    dumbell rear delt fly 3 sets- 15,12,10- 15lbs, 17lbs , 20lbs
    dumbell shrugs- 3sets- 15,12,10 - 55lbs, 60lbs, 65lbs

    everyday do abs-
    decline crunches 4 sets of 20
    hanging leg raises- 4 sets of 20
    twisting crunches 4 sets of 20

    saturday and sunday off

    I use powerfull always its been good so far I guess

    sunday and saturdays off

    well there yah go if you got an advice that be great. This was my first week back in a long long time so hopefully those weights increase oer time but let me know if you have anything to add that would be greatly appricated.

    also if you have a diet you follow that would be helpful to im trying to eat right

    thanks again poppa
  6. View Conversation
    Since you have no "friends" on PSD, I have be-friended you! lol
  7. View Conversation
    hey man your sig is pretty awesome. good luck to the pats
Showing Visitor Messages 1 to 7 of 7
About poppa12645

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About poppa12645
I hate your FACE!!!
North Andover, MA



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05-12-2011 11:46 PM
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  1. Stamina Stamina is offline

    PSD Fitness Freaks!

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