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Old 12-28-2011, 10:41 PM   #11701
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how is ymca anyways gonna be goin to langara and gonna consider going there
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Old 12-28-2011, 10:52 PM   #11702
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i hear it's packed all the time
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Old 12-28-2011, 10:53 PM   #11703
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Prepare yourself for January 2nd.
be nice!
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Old 12-28-2011, 11:30 PM   #11704
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dieting the 2nd time is way more easy
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 12-29-2011, 12:43 AM   #11705
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Quote:
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u go ymca?
I went there last January - May and then i'm there again because i have to pay for Steve Nash now. =(


The downtown YMCA is too sick.

Are you the big brown guy that works out at the Langara YMCA?


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how is ymca anyways gonna be goin to langara and gonna consider going there

Langara YMCA - A lot of old people and Langara Students
Downtown YMCA - A ton of noobs getting in your way between sets, and a lot of hot girls.
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Old 12-29-2011, 09:25 AM   #11706
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Solid chest and shoulder workout today…changed up my chest routine to target more areas of the chest, hope to get it popppppin
What exercises are you doing? I am looking to mix things up to get more results from my chest.

This morning I did:

Incline dumbell press 75lbs 3x8 reps
Flat bench dumbell press 80lbs 3x8
Superset:
Flat bench dumbell flys 45lbs 3x8
Pushups 3x20

Usually do cable crossover the cable is broken.
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Old 12-29-2011, 09:32 AM   #11707
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AME I would suggest more sets rather than changing exercises. Do 5 sets in the 6-8 range but DON'T go to failure weight in the first 3 sets. Do enough weight that you feel like you could do 2 more reps and that's all. For the 4th and 5th set go to failure weight. Don't get caught up on "Well I should be lifting 75lbs cuz that's what I did last time" Just listen to your muscles and adjust the weights accordingly.

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Old 12-29-2011, 10:58 AM   #11708
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Been offline for a while, so Merry Xmas fuckers!

Put on 3lbs in turkey and potato weight over the last couple days so I'll be going beast mode on my back today topped off with some deadlifts. My hernia is finally healed up 100%! Time to start prepping for summer
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Old 12-29-2011, 11:18 AM   #11709
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Merry Xmas bro

Thanks for the advice Berz. That will certainly increase my volume. May have to lower the weight a little to make sure I don't go to failure on 3rd set.
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Old 12-29-2011, 11:34 AM   #11710
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DT YMCA is awesome. So many hot chicks and the equipment is new. But it will get busy during rush hours.

Langara YMCA is busy too but manageable. Just avoid rush hour times and you'll do fine. Gyms with a pool are the best. Nothing beats a quick swim and sauna or steam room after a tough workout.
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Old 12-29-2011, 11:42 AM   #11711
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DT YMCA is awesome. So many hot chicks and the equipment is new. But it will get busy during rush hours.

Langara YMCA is busy too but manageable. Just avoid rush hour times and you'll do fine. Gyms with a pool are the best. Nothing beats a quick swim and sauna or steam room after a tough workout.
You workout at DT YMCA too? Are you a regular?
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Old 12-29-2011, 11:46 AM   #11712
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FUCK YES 1RM'S, them christmas noobs be mirin'

Squat - 405

Bench - 265, thought i could do more but didn't risk it no spotter

and then came the deadlift..

did 375, 385, 395, 405, then i tried 410

Pulled it, yelled so damn loud at the top the entire gym heard it

then i fell and almost fainted

Entire body started shaking but just closed my eyes and tried to remain calm

aah, knees are beginning to swell up now

Good last day of the year of 2011.

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Old 12-29-2011, 12:07 PM   #11713
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haha Nice. I have to get myself psyched for Deads too. I pace like a monster and talk to myself.

Squats today! Fuck.

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Old 12-29-2011, 12:35 PM   #11714
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You workout at DT YMCA too? Are you a regular?
Not anymore. I used to work at a restaurant DT and at Langara College. So the YMCA pass was DOPE.

Don't have a membership anymore.
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Old 12-29-2011, 01:07 PM   #11715
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hey strykn

Spoiler!


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Old 12-29-2011, 01:38 PM   #11716
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Not anymore. I used to work at a restaurant DT and at Langara College. So the YMCA pass was DOPE.

Don't have a membership anymore.
Come back!
Its a decent price for students too. $42 + tax. Beats steve nash anyday. They gave me a quote of $49 joining fee + $45 a month on a 2 year term. Fuhh dat
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Old 12-29-2011, 02:07 PM   #11717
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^ it depends who you talk to

i brought my friend in with a 14 day guest pass the other day and the representative quoted him $37 /w tax for 24 months for all locations except for downtown

which is way better than what i paid
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Old 12-29-2011, 02:08 PM   #11718
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$19/month with $30 joining fee at steve nash for my friends

$28/month for me and $50 join fee.. still worth it

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Old 12-29-2011, 02:22 PM   #11719
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I just left after she told me the rates. It was ridiculous especially when most of their equipment needs upgrading.
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Old 12-29-2011, 03:58 PM   #11720
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Come back!
Its a decent price for students too. $42 + tax. Beats steve nash anyday. They gave me a quote of $49 joining fee + $45 a month on a 2 year term. Fuhh dat
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SFU forces you to pay for a rec pass, so I'll be fine here. =P
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Old 12-29-2011, 04:12 PM   #11721
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triceps and shoulder tonight
get the fuck out of the way one of those days
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Old 12-29-2011, 04:39 PM   #11722
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What are a couple new exercises you brahs have added recently that you're mclovin?


For me i've made quite a few changes and additions lately. some of my favorite additions are:

Shoulders: arnold presses for higher reps. build way more pump than regular db presses
Shoulders: incline bench rear delt flys. focussing on only using rear delt. I dont think Ive ever hit that muscle specifically before.
Back: smith machine barbell rows. can focus specifically on the squeeze at the top
Back: close neutral grip pull downs. focus on the stretch at the top and focus on pulling your elbows down to your sides, not your hands to your chest
Legs: leg extensions after squats to blow my legs out. real real good for bottom of the quads. squeeze at the top of your last reps for bonus burn
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Old 12-29-2011, 04:46 PM   #11723
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Legs: Box Squats and Front Squats
Back: Smith Machine BB row
Triceps: Dips with negatives... $$$$$
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Old 12-29-2011, 04:53 PM   #11724
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What are a couple new exercises you brahs have added recently that you're mclovin?


For me i've made quite a few changes and additions lately. some of my favorite additions are:

Shoulders: arnold presses for higher reps. build way more pump than regular db presses
Shoulders: incline bench rear delt flys. focussing on only using rear delt. I dont think Ive ever hit that muscle specifically before.
Back: smith machine barbell rows. can focus specifically on the squeeze at the top
Back: close neutral grip pull downs. focus on the stretch at the top and focus on pulling your elbows down to your sides, not your hands to your chest
Legs: leg extensions after squats to blow my legs out. real real good for bottom of the quads. squeeze at the top of your last reps for bonus burn
how diff are the incline bench rear delt flies compared to using the butterfly machine? i find that sometimes my triceps get in the mix when using the machine. think i'll try them tomorrow for my shoulders/triceps routine
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Old 12-29-2011, 04:58 PM   #11725
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lats:
-heavy close grip lat pulldown palms facing you, slow negative, let your lats stretch at top
-barbell rows standing over a bench, shoulder width grip palms facing away from you, bringing bar to your waist, bar touching the bench each rep, pre exhausting the biceps works pretty well

tris:
-closegrip bench press pyramid set ending last set with 3-4 heavy reps
-JM press
-skullcrush from pins feels pretty good & u can go heavy but kind of faggy to do in the squat rack

quads: 20 rep squat challenge once a month
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