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  1. #61
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    Thanks Warrior. I'm hoping once I return from break I will regain some form of normalcy with midterms over and school without any breaks. The only things that may get in the way are homework and rugby practice

  2. #62
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    Rugby in itself is pretty brutal!
    You Too Can Achieve This When You Visit The Fitness Forum!

  3. #63
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    Lol true. We take practice pretty "light" in terms of tackling, we have enough injuries in games alone that there is no need to risk more people being out. Cardio can be pretty rough though

  4. #64
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    Didn't really follow any particular routine today because I was in a rush, just wanted to get in some lifting. Basically did some bicep and tricep work, not really worth posting the number or reps.

    On a side note, I decided to give squating a go for the first time since I hurt my knee and I'm not really sure how it went. I didn't really feel much (in terms of knee pain) during the exercise but it did start hurting after so I'm not sure what to make of it

  5. #65
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    Chest Monday

    Dumbbell flys - 4 sets of 12 reps, 3 of 30 and 1 of 35
    Flat Bench Press 3 sets of 10 reps, 135 lbs
    Decline Bench Press 3 sets of 10 reps, 135 lbs
    Pec Deck Fly Machine - 4 sets of 12 reps, 70 lbs, 2 of 85 lbs, and 1 of 100 lbs

    Side notes - does it matter if my bench presses are using barbells instead of dumbbells? Also, the numbers listed are assuming the bar is 45 lbs. Is it odd that I find the decline bench press the same, if not easier than a flat bench?

    Ran 1 mile for cardio after lifting. I didn't want to put in too much mileage as rugby starts tomorrow and is a 2 and a half hour practice

  6. #66
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    Decline is easier for most people, less distance to move bar. BB or DB's dont matter much. Each has their benefits. People like DB's better because You can get deeper. People like BB because you can go heavier. Personally, I like BB better. I find them safer and easier to work with. If you want deeper, thats what flyes, cables, and pec deck are for.

    "I am built for power, not for speed."--Me

  7. #67
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    I agree with the barbells. I find them easier as well and also think I benefit from having to use both arms, as my left is slightly weaker than my right

  8. #68
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    Abs/Biceps Tuesday

    Various ab exercises to start off the workout

    Hammer Dumbbell Curls - 4 sets of 12 reps, 30 lbs
    Barbell Curls - 4 sets of 12 reps, 3 sets of 40 and 1 of 60 (a guy was using the 50)
    Seated Incline Bench Dumbbell Curls - 4 sets of 12 reps, 25 lbs

    No cardio because I thought we were going to have practice later but we didn't

  9. #69
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    Also have a question, in Stam's workout he has Wednesday as an off day with just cardio but because my Thursdays are usually hectic, should I move that up and take Thuirsday off?

  10. #70
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    Well I deviated from the workout schedule that Stam gave me because I wanted to get the lifting in today instead of risking it tomorrow.

    Shoulders/Traps/Triceps/Calves Wednesday

    Tricep Pushdown Machine - 4 sets of 12 reps, 3 sets of 175 and 1 of 190
    Seated Barbell Military Press - 4 sets of 12 reps, 65 lbs (first time ever doing military press)
    Seated Incline Bench Front Dumbbell Raise - 4 sets of 12 reps, 3 sets of 15 lbs (some guy was using the 20s) and 1 set of 25
    Standing Side Lateral Raise - 4 sets of 12 reps, 15 lbs
    Dumbbell Shrugs - 4 sets of 12 reps, 3 sets of 65 lbs and 1 of 85
    Skull Crushers Using Dumbbells - 4 sets of 12 reps, 3 sets of 20 lbs and 1 of 25
    Close Grip Bench Press - 4 sets of 12 reps, 3 sets of 65 and 1 of 85
    Rope Pulldowns - 4 sets of 12 reps, 1 of 70, 2 of 80, and 1 of 90 lbs
    Bodyweight Dips - 2 sets of 12 reps and 2 of 7 reps (I was dead at this point)
    Calf Raises - 4 sets of 12 reps, 3 of 90 lbs and 1 of 180

  11. #71
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    Don't stress it. Sometimes we deviate a little. Good workout bro.

    "I am built for power, not for speed."--Me

  12. #72
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    Thanks Warrior, I am definitely feeling it today. Like I said, I try to stick to the schedule but I figured that switching the days would be the most beneficial for me

  13. #73
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    Cardio Thursday

    Just got back from the gym and spent 25 minutes on the bike, burning 284 calories. Went at an interval spending the first 10 minutes at level 8, next 10 at level 9, and the last 5 at level 10. Averaged 105 rpm but not sure about heart rate

  14. #74
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    Just wanted to ask you guys a question about reps/weight. Is it better to do 3 or 4 sets of the same weight or 3 to 4 sets with increasing weight. For example, the bench press, is it better to do 4 sets of 12 reps at 135 lbs or 4 sets like the following:

    Set 1 - 12 reps of 135 lbs
    Set 2 - 10 reps of 145 lbs
    Set 3 - 5 reps of 165
    Set 4 - 2 reps of 185

    The weight and reps can change but I wasn't sure if it is better to do 4 uniform sets or 4 sets with lower reps and increasing weight?

  15. #75
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    Quote Originally Posted by Stamina View Post
    Yeah I have a pre-made routine that I put together for beginners, it's pretty good if you follow it down to the T.
    What's up guys? New to the forum, just been reading through last couple weeks while looking for any tips, information, and whatnot. Where to find your plan?

    And good job Toma, keep it up!
    Last edited by EdGein812; 03-11-2011 at 05:42 AM.

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