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Thread: The Legend of El Griego

  1. #126
    General of Froot Soldiers TwiloMike's Avatar
    Join Date
    Mar 2005
    Sup hulk, it's good to see you back to posting.

    My condolences about your mom's passing. As you said, she is at peace and is no longer suffering. I took solace in that when my grandfather died, and I hope that this works for you also.

    Homer Simpson - "The code of the schoolyard, Marge! The rules that teach a boy to be a man. Let's see. Don't tattle. Always make fun of those different from you. Never say anything, unless you're sure everyone feels exactly the same way you do." (for all your spell-checking needs)
    My picture thread-
    My journal-
    Viking Warlord- "You can't motorboat a personality".
    Built- "See, truly artful copy-paste isn't random. You need to know WHAT to copy before you go pasting..."

  2. #127
    Senior Member
    Join Date
    Sep 2005
    Thanks Mike.

    So, I've made some further tweaks here and there...

    Looks like a lot of volume, but only the first two compound moves get multiple sets.

    Usual setup:

    Exercise 1: 2-3 warmup sets, 2 sets 4-6 reps
    Exercise 2: 1 warmup set, 1-2 sets 8-10 reps
    Exercise 3: 1 set 15-20 reps
    Exercise 4: 1 set 12 reps (drop set)

    4 day schedule

    Day 1: Hams, Lower Back, Traps
    Stiff Leg Deadlift
    Hyperextension or Good Morning (depending on lower back's mood)
    Sitting Leg Curl
    Narrow Grip Cable Upright Row
    Barbell Shrug
    Barbell Shrug Behind Back

    Day 2: Delts, Lats, Tris
    Wide Grip Upright Row
    Dumbbell Press
    Dumbbell Cuban Press
    Cable or Dumbbell Lateral Raise
    Medium Parallel Grip Pullup
    Assisted Wide Grip Pullup
    Wide Grip Rear Pulldown
    Dumbbell Pullover
    Decline 2 DB Extension
    Hammer or Bench Dip
    Elbows-flared Pushdown
    Overhead Cable Pushout (upper arms braced on bench)

    Day 3: Quads, Calves
    Leg Press
    Narrow Stance Squat
    Leg Extension or Ski squat (depending on knees)
    Sitting Calf Raise
    Standng Calf Raise
    Donkey Calf raise

    Day 4: Midback, Pecs, Biceps
    BB Bent Row (with occasional rack pull thrown in on strong days)
    Cable Row to Neck
    Machine Rear Delt Fly
    Smith Incline Bench
    Dumbbell High Incline Bench
    Hammer Wide Grip Bench
    Incline Dumbbell Fly
    Gironda BB Curl
    2-cable Curl
    DB Curl
    Incline DB Curl

  3. #128
    Senior Member
    Join Date
    Sep 2005
    Woo-hoo! Three months without a post! I should've known I wouldn't be able to keep up with this thing...

    Well, anyway, I dropped some bodyfat because I was annoyed at feeling so sluggish around 230, and I'm just not into eating so much when it's frickin' 95 degrees and humid outside. I drink a shake, go outside, and just start gagging, you know what I mean?

    So, anyway, still plugging here. I guess I've maintained most of what I had, but I have some fair cuts here and there.

    Not much else to report, but wanted to check in with the other meatheads. :-)


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