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Thread: Big Show's muscle building workout

  1. #1
    Soca King
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    Big Show's muscle building workout

    I'm 5'6" 151lbs with roughly 20% bf

    Monday: Chest and triceps

    Flat Dumbbell Press 55lbs_Personal Best

    1st set 7 reps
    2nd set 6 reps

    Machine Incline Press 75lbs each side

    1st set 6 reps
    2nd set 6 reps

    Vertical Dips w/my own bodyweight

    2 sets of 7 reps

    Cable Crossovers Drop sets

    1st set 60lbs 6 reps
    2nd set 50lbs 6 reps
    3rd set 30lbs 10 reps

    Cable Tricep Extentions 40lbs

    1st set 10 reps
    2nd set 10 reps

    Tricep Pressdowns 100lbs

    1st set 7 reps
    2nd set 8 reps

    Tricep Kickbacks w/40lbs dumbbells

    3 sets of 6 reps

    And that's my chest day

  2. #2
    is no more. Orange357's Avatar
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    Im in just about the same boat as you
    ...watch me reap of what I sow....

    and BOOM goes the dynomite!

  3. #3
    Soca King
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    Back and Biceps

    Lower back extensions

    1 warmup set of 8 reps
    1 set w/35lbs plate 9 reps(Note: Next time I'll use a 45lbs plate)

    Behind the neck pull downs

    1 warmup set 35lbs 8 reps
    2 sets 85lbs

    1st set 8 reps
    2nd set 8 reps
    *Will be increasing the weight next workout*

    Lat Pull Downs 135lbs

    1 set 6 reps
    1 set 4 reps

    One arm Dumbbell Rows 60lbs(Another personal best)

    1 set 5 reps
    1 set 6 reps

    Close Grip Pull Ups w/Bodyweight

    1 set 7 reps
    1 set 6 reps

    Lat Pullovers 45lbs

    1 set 8 reps

    Biceps

    Dumbbell Curls 35lbs

    1 set 6 reps
    1 set 6 reps

    Incline Curls 25lbs

    1 set 6 reps
    1 set 6 reps

    21's 60lbs

    I did 3 sets

    And thats my Back and Bicep day.Next installment on Thursday which is Shoulders and traps


  4. #4
    Gaglione Strength Chris Rodgers's Avatar
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    Looks good! Good idea to start a journal. It helps.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  5. #5
    Soca King
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    Shoulders and Traps

    Dumbbell Shoulder Press

    1 set w/40lbs(Personal best) 5 reps
    1 set w/30lbs 5 reps

    Unilateral Reverse Pec Deck Flyes 80lbs

    1 set 5 reps
    1 set 5 reps

    Dumbbell Side Raises w/25lbs

    1 set 6 reps
    1 set 6 reps

    Dumbbell Front Raises 25lbs

    1 set 7 reps
    1 set 7 reps

    Traps

    Dumbbell Shrugs 65lbs(Personal best)

    1 set 7 reps
    1 set 6 reps
    1 set 6 reps

    That's all folks!!

  6. #6
    Soca King
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    Abs,Legs and Calves

    Lying Leg Raises

    2 sets 20 reps

    Side Crunches

    2 set 20 reps

    Weighted Crunches w/45lbs plate

    1 set 8 reps

    *I superseted Squats and Leg Extension*

    Squats 270lbs

    1 set 6 reps
    1 set 6 reps*this time was a bit deeper*

    Leg Extensions 45lbs

    1 set 6 reps
    1 set 8 reps

    Straight Leg Deadlifts 135lbs*MY first time doing them*

    1 set 6 reps
    1 set 5 reps
    1 set 4 reps

    Seated calf raises 70lbs

    1 set 13 reps
    1 set 13 reps


  7. #7
    Gaglione Strength Chris Rodgers's Avatar
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    How the fook do you squat more than me??


    How are your squats performed?
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  8. #8
    Player Hater PowerManDL's Avatar
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    My cat squats more than you.

    Bahahahahahahaahaha!
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  9. #9
    Soca King
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    I should clear something up

    After talking to LatMan on MSN I decided to clear something up.The squats are performed on a machine,you load on the weight and you go through the exact same motion as a barbell squat but you're not in danger of falling backwards.Sorry for the confusion people

  10. #10
    fat and small Blood&Iron's Avatar
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    Re: I should clear something up

    Originally posted by Big Show
    After talking to LatMan on MSN I decided to clear something up.The squats are performed on a machine,you load on the weight and you go through the exact same motion as a barbell squat but you're not in danger of falling backwards.Sorry for the confusion people
    Is it a Tru-Squat machine? These are actually more difficult, from what I've read, than a corresponding squat performed with free weights.

  11. #11
    Soca King
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    No its not a Tru-Squat machine.The machine is by a company called Lever

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