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new personal best
#6788824
06/09/17 10:51 PM
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Joined: Dec 2005
Posts: 6,233
Chickenman
OP
Extremely Right Wing
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OP
Extremely Right Wing
Joined: Dec 2005
Posts: 6,233 |
50 lbs alternate curls 5 sets of 10. Feels good. I think I tore my liver though.
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Re: new personal best
[Re: Chickenman]
#6788856
06/09/17 11:31 PM
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Joined: May 2017
Posts: 615
H2O Seeker
Tracker
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Tracker
Joined: May 2017
Posts: 615 |
That's impressive. Nice work!
Grateful for every sunrise and sunset I get to witness. - Jason
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Re: new personal best
[Re: Chickenman]
#6789373
06/10/17 05:24 PM
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Joined: Nov 2008
Posts: 9,952
LFD2037
THF Trophy Hunter
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R.I.P. CPO Matt Mills-(DEVGRU)- You will NEVER be forgotten! 10-25-75 / 8-6-11 *K.I.A.*
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Re: new personal best
[Re: Chickenman]
#6820978
07/12/17 11:57 PM
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Joined: Jan 2012
Posts: 29,105
TXHOGSLAYER
THF Celebrity
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THF Celebrity
Joined: Jan 2012
Posts: 29,105 |
LETS GO BRANDON
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Re: new personal best
[Re: Chickenman]
#6821147
07/13/17 03:06 AM
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Joined: Oct 2006
Posts: 18,545
ducknbass
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Re: new personal best
[Re: Chickenman]
#6821194
07/13/17 03:53 AM
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Joined: May 2017
Posts: 615
H2O Seeker
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Tracker
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that dog'll hunt!
Grateful for every sunrise and sunset I get to witness. - Jason
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Re: new personal best
[Re: Chickenman]
#6821536
07/13/17 03:56 PM
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Joined: Dec 2014
Posts: 5,067
titan2232
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Not too shabby. I think I use something similar during my warm-up
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Re: new personal best
[Re: titan2232]
#6821753
07/13/17 08:11 PM
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Joined: Dec 2005
Posts: 6,233
Chickenman
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Extremely Right Wing
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OP
Extremely Right Wing
Joined: Dec 2005
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Moved back to 35s and 40s. Doing super sets of different curls. More painful. Hell I don't know. Its all a bunch of work with little results IMO. But, I choose not to stop. Not too shabby. I think I use something similar during my warm-up Impressive.
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Re: new personal best
[Re: Chickenman]
#6821813
07/13/17 08:54 PM
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Joined: Dec 2014
Posts: 5,067
titan2232
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Keep on brother. Keep increasing that weight and keep getting stronger
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Re: new personal best
[Re: Chickenman]
#6824724
07/17/17 05:55 AM
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Joined: Oct 2005
Posts: 878
Jman
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5 sets is strong. My guess is you'll be a tad sore
Jim Featherston Mortgage Loan Officer - NMLS 2509901 Red Diamond Home Loans 165 S Kimball Ave, Suite 100 Southlake, TX 76092 PH 972-890-3114 Apply at: RDHLoans.com/Jim
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Re: new personal best
[Re: H2O Seeker]
#6834658
07/26/17 02:35 PM
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Joined: Apr 2005
Posts: 43,768
Stub
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That's impressive. Nice work! I start off with 25 lbs for 15 reps, then 35 lbs for 10 reps, then 25 lb again doing 12 reps and done Keep in mind I am 61 years young, use to push much higher weights 20- 40 years ago but that was then and this is now. How I miss back then
Last edited by Stub; 07/26/17 02:45 PM.
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Re: new personal best
[Re: Chickenman]
#6852357
08/11/17 01:23 AM
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Joined: Dec 2005
Posts: 6,233
Chickenman
OP
Extremely Right Wing
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OP
Extremely Right Wing
Joined: Dec 2005
Posts: 6,233 |
Backed off the 50s and started doing lighter supersets.
45 lbs - alternate curls 40 lbs - 10 reps cross curl 60 second +/- pause (not real disciplined in this area) 40 lbs - 10 reps hammer rotation curl (?) 4 sets
I can feel the pain/pump hours later vs working with the 50s plus whatever else I was curling.
My biceps grown sucks a lot. Not sure why. I work arms 3-4 days a week. Usually heavy. I am certainly stronger but still not seeing results. Its a real kick in the pants.
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Re: new personal best
[Re: Chickenman]
#6852881
08/11/17 03:56 PM
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Joined: Oct 2012
Posts: 29,576
Sneaky
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If you want results, knock off the super sets and push some weight. Stay in the 4-6 rep range to failure. Science has proven this effective.
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Re: new personal best
[Re: Sneaky]
#6852915
08/11/17 04:36 PM
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Joined: Dec 2005
Posts: 12,263
A.B.
Obi-Wan Kenobi
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Obi-Wan Kenobi
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If you want results, knock off the super sets and push some weight. Stay in the 4-6 rep range to failure. Science has proven this effective. I assume a super set is what we called speed weights. These were used to build stamina. For strength and mass, there is nothing better than heavy weight and doing 3 sets of 3 to 5 reps. You are looking for complete exhaustion or failure at end of last set. If you dont get this, you need to add more weight. Make sure your form stays solid, dont want to hurt yourself. I dont know what science says, but the above proved true for a quarter of a century in the weight room.
Talent is a gift, character is a decision.
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Re: new personal best
[Re: Chickenman]
#6853064
08/11/17 06:57 PM
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Joined: Oct 2012
Posts: 29,576
Sneaky
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Same idea, AB. Gotta push that weight.
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Re: new personal best
[Re: Sneaky]
#6853673
08/12/17 12:19 PM
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Joined: Dec 2005
Posts: 12,263
A.B.
Obi-Wan Kenobi
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Obi-Wan Kenobi
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Posts: 12,263 |
Same idea, AB. Gotta push that weight. Yeah, I was agreeing with you. When I said the above is the truth, I meant yours, not my above. Kinda screwed that all up. Im an Aggie......
Talent is a gift, character is a decision.
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Re: new personal best
[Re: Chickenman]
#6853751
08/12/17 02:06 PM
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Joined: Oct 2012
Posts: 29,576
Sneaky
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Re: new personal best
[Re: Sneaky]
#6854286
08/13/17 01:20 AM
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Joined: Dec 2005
Posts: 6,233
Chickenman
OP
Extremely Right Wing
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OP
Extremely Right Wing
Joined: Dec 2005
Posts: 6,233 |
If you want results, knock off the super sets and push some weight. Stay in the 4-6 rep range to failure. Science has proven this effective. I lift pretty heavy but never get to failure. I get close. Super sets are easier on my elbow. I'd like to move more weight but benching alone has its limits. My current equipment limits me too. I'll work with benching 235 tomorrow. 3-4 sets of 10. Thats all I got in the tank. Actually, since I have not done horizontal bench in a while, I may not have 4 sets in me. Starting to do more compound lifts that require legs. Got a bum knee I've been easing into it and I hate it.
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Re: new personal best
[Re: Chickenman]
#6854357
08/13/17 02:44 AM
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Joined: Oct 2012
Posts: 29,576
Sneaky
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I can sure understand that. I have some similar limitations. Doing what you can is far better than sitting on the couch.
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Re: new personal best
[Re: Chickenman]
#6854385
08/13/17 03:09 AM
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Joined: Dec 2005
Posts: 6,233
Chickenman
OP
Extremely Right Wing
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OP
Extremely Right Wing
Joined: Dec 2005
Posts: 6,233 |
Side note, I did 4 sets of 45lb bent flies the other other day and tore my kidney in half I think. Not doing 45lb flies anymore. Going to keep it at 40 unless I get an organ transplant soon.
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Re: new personal best
[Re: Chickenman]
#6858767
08/16/17 08:52 PM
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Joined: Apr 2005
Posts: 43,768
Stub
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If you want results, knock off the super sets and push some weight. Stay in the 4-6 rep range to failure. Science has proven this effective. I lift pretty heavy but never get to failure. I get close. Super sets are easier on my elbow. I'd like to move more weight but benching alone has its limits. My current equipment limits me too. I'll work with benching 235 tomorrow. 3-4 sets of 10. Thats all I got in the tank. Actually, since I have not done horizontal bench in a while, I may not have 4 sets in me. Starting to do more compound lifts that require legs. Got a bum knee I've been easing into it and I hate it. Eat lots of Chicken I mean protein
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Re: new personal best
[Re: Chickenman]
#6859285
08/17/17 04:47 AM
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Joined: Dec 2010
Posts: 8,841
DocHorton
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If you're doing arms 3-4 days a week that is too many if you are working them hard...every 4 days is enough. I do a 4 day split...Chest/Shoulders, Legs/Abs, Back/Biceps, Rest day, repeat. Have made some really good progress in the last 10 months.
5 sets of 10 is a lot....try some different movements with the arms too like incline bench curls, preacher curls, hammer curls, etc. I try to do 12-15 sets of 6-10 for each body part, and it is usually to failure.
Your body will recruit more muscle fibers the closer you get to failure and cause more damage to the fibers which is what induces your muscles to grow.
Keep up the good work!
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Re: new personal best
[Re: DocHorton]
#6862224
08/20/17 02:31 AM
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Joined: Dec 2005
Posts: 6,233
Chickenman
OP
Extremely Right Wing
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OP
Extremely Right Wing
Joined: Dec 2005
Posts: 6,233 |
5 sets of 10 is a lot....try some different movements with the arms too like incline bench curls, preacher curls, hammer curls, etc. I try to do 12-15 sets of 6-10 for each body part, and it is usually to failure. For you Doc and other weight lifting nerds How far off am I? Would this be considered a low, medium, or hard arm workout? Todays: alt curls - 4 sets of 10 - 50lbs - doable but painful cross curls - 4 sets of 10 - 45lbs - may move to 50lbs next inclined hammer - 4 sets of 8 - 45lbs - found failure at 8 reps chin ups - 5+5+5+7 - this is hard for me (230lbs) dips - 5+5+5 - haven't done dips since.... ever triceps bar overhead extension - 4 sets of 20 - 70lbs - not real heavy but 90lbs hurts my neck pretty bad bent flies - 4 sets of 40lbs - chest related vs arm I know but I like it - 45lbs had me thinking I tore something a few weeks ago crunches throughout the workout to keep the heart rate up Thats 20 sets + the chin ups, drips, and crunches
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Re: new personal best
[Re: Chickenman]
#6864618
08/22/17 06:14 AM
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Joined: Dec 2010
Posts: 8,841
DocHorton
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For me that would be a hard workout, but by the 3rd set I am usually struggling to get those last 2 reps and I am completely done. If I did a fourth set I normally can only do another 6-8. Once I can do 3 sets of 10 for two consecutive workouts with good form I up the weight another 5 pounds.
If I were you I would up the weight by 5-10 lbs and do 3 sets of 10 of Alt curls, cross curls, inclined hammer, triceps bar, and bent flys. That's 15 sets which is plenty plus your abs. You could throw in one more tricep exercise. I don't hit tris too hard on arm day because they also get worked pretty good on chest and shoulder days.
Also, I do dips on Chest day and I don't do pull-ups because they hurt my shoulders. You definitely don't need to do that workout 4 days a week, IMO, especially if you are pretty sore.
I'm no expert, but for my body, I get the best workouts when I do about 15 solid sets with good form and nice steady movements and really focus on contracting the muscle I am working rather than just moving weights around. One of the best pieces of advice I read about lifting is that you should make light weights feel heavy.
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Re: new personal best
[Re: Chickenman]
#6865353
08/22/17 09:29 PM
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Joined: May 2005
Posts: 2,395
Huntmaster
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Posts: 2,395 |
10 sets of 10 reps per bodypart. 6 days a week, 2 parts, 2 hours a day. Nothing else will work.
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Re: new personal best
[Re: Huntmaster]
#6865653
08/23/17 02:18 AM
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Joined: Oct 2012
Posts: 29,576
Sneaky
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10 sets of 10 reps per bodypart. 6 days a week, 2 parts, 2 hours a day. Nothing else will work. If you're on steroids.
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Re: new personal best
[Re: Chickenman]
#6866136
08/23/17 03:46 PM
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Joined: May 2005
Posts: 2,395
Huntmaster
Veteran Tracker
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Posts: 2,395 |
Not really, you just have to have "it"--some do and some don't.
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Re: new personal best
[Re: Huntmaster]
#6866545
08/23/17 10:41 PM
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Joined: Dec 2005
Posts: 12,263
A.B.
Obi-Wan Kenobi
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Obi-Wan Kenobi
Joined: Dec 2005
Posts: 12,263 |
10 sets of 10 reps per bodypart. 6 days a week, 2 parts, 2 hours a day. Nothing else will work. Not near enough recovery for 99.9% of population.
Talent is a gift, character is a decision.
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Re: new personal best
[Re: Chickenman]
#6866692
08/24/17 12:31 AM
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Joined: Dec 2006
Posts: 9,154
KWood_TSU
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Also, most people, and I prefer it, do chest and triceps together in one day, and bicep and back on another day.
When I go hard here's my week. Monday and Thursday quad based legs-abs on Monday. Thursday was hamstring and glutes based legs and abs. Tuesday/Friday. Back and biceps Wednesday/Saturday. Chest and triceps
This allows for rest and rotation. For gaining strength, do 4x4-6. And those 4 reps need to be failure reps.
Amat Victoria Curam - Victory Loves Preparation
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Re: new personal best
[Re: KWood_TSU]
#6866727
08/24/17 01:06 AM
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Joined: Dec 2005
Posts: 6,233
Chickenman
OP
Extremely Right Wing
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OP
Extremely Right Wing
Joined: Dec 2005
Posts: 6,233 |
For gaining strength, do 4x4-6. And those 4 reps need to be failure reps. Question: How can you get to failure without breaking form or lifting incorrectly? I struggle with this balance. That forced failure rep for me means failed form and usually the rep before.
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Re: new personal best
[Re: Chickenman]
#6866830
08/24/17 02:25 AM
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Joined: Dec 2005
Posts: 12,263
A.B.
Obi-Wan Kenobi
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Obi-Wan Kenobi
Joined: Dec 2005
Posts: 12,263 |
For gaining strength, do 4x4-6. And those 4 reps need to be failure reps. Question: How can you get to failure without breaking form or lifting incorrectly? I struggle with this balance. That forced failure rep for me means failed form and usually the rep before. Failure is a tricky question, when lifting by yourself. When I was young, failure meant dumping the weights. Now that I am older, I know when my form breaks and I end it there or go one more possibly. Safety is paramount. At my age (49), I consider breaking form the end. My 18 year old son, always wants to beat me by as much as possible. He will go till I yank the weights. Older you get, the more caution you must exercise. At damn near a half century, I can still hold my own, but the days of bending the bar on bench, are long since over. Do what you are comfortable with and do one more!
Talent is a gift, character is a decision.
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Re: new personal best
[Re: Chickenman]
#6866925
08/24/17 05:03 AM
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Joined: Dec 2006
Posts: 9,154
KWood_TSU
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With squat it's fairly easy, you use a safety and when you can't get that last rep, you can drop to the safety. But usually you know if you can do another or not. If it's dumbbell press, you push up until you can't, still should have good form on that. That's why preacher curls are popular, can't cheat. Or curl with your back on the wall. Incline curl and prone incline curl are good ways to keep form and use heavy weight too. Bench press is the only one I don't recommend to failure, unless you have a spotter. As everyone has said, form, then weight. Arnold says it multiple times in his book as well. And his book also has his old workout routine in it.
Amat Victoria Curam - Victory Loves Preparation
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Re: new personal best
[Re: Chickenman]
#6889569
09/17/17 04:12 AM
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Joined: Dec 2014
Posts: 5,067
titan2232
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For bench strength gains I'd go: 10 totals sets 8 sets of 3 reps with heaviest you can handle (should recover to complete the 8 sets with same weight) 1 set 2 reps 1 set max Always have a spotter or bench with no clamps
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Re: new personal best
[Re: Chickenman]
#6903614
09/29/17 09:18 PM
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Joined: Apr 2009
Posts: 174
Trickster
Woodsman
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Woodsman
Joined: Apr 2009
Posts: 174 |
That's heavy man!
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