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11-24-2012, 04:20 PM
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#22476 | | RS.net, where our google ads make absolutely no sense!
Join Date: Jun 2005 Location: Vancouver
Posts: 937
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you can also do an alternating upper body and lower body.
A - Lower body max effort strength. B - Repetition upper body/ assistant work C - Lower body Dynamic/explosive strength D: Max effort strength upper body
For example week 1: mon - A wed - B fri - C
week 2: mon - D wed - A fri - B
week 3: mon - C wed - D fri - A
week 4: mon - B wed - C fri - D
example workout would be such:
A: squats or deadlift: work up to a 3 rep max for a set of 1 / back off sets 5 x 3
Oly style: 10 x 4
DB stiff leg: 15 x 4
Bosu ball leg curl or leg curl: 15 x 4
Back ext: 15 x 3
B: DB bench: 15 - 20 x 4
CG bench press: 10 x 4
Pull ups: 30 total reps
DB Rows: 10-15 x 5
Reverse pec deck: 15 x 3
shrugs: 15 x 3
C: Box jumps: 3 jumps x 8 or Broad jumps: 3 jumps x 8
Front squat: 12 x 4
Snatch grip deadlift: 12 x 3
Laying hip thrust; 20 x 3
D: Bench: work up to a 3rep max; 5x 3 back off sets
Floor press: 10 x 4
BB rows: 10 x 5
seated rows: 12-15 x 3
Chest supported rear delt raises: 15 x 3
Shrugs: 15-20 x 3
Last edited by L0uie69; 11-24-2012 at 04:36 PM.
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11-24-2012, 05:25 PM
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#22477 | | Where's my RS Christmas Lobster?!
Join Date: Sep 2012 Location: Vancouver
Posts: 814
Thanked 1,360 Times in 315 Posts
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Any of you know any other good thoracic vertebrae mobility exercises besides the usual foam roller stuff?
I feel like my mid back is super tight, and it always pops and cracks...
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11-24-2012, 05:45 PM
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#22478 | | I Wanna Go Fast!
Join Date: May 2002 Location: Nomadic
Posts: 5,906
Thanked 2,390 Times in 586 Posts
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In on page 900! 
Well BMOQ killed my fitness and my lifts, I've also been chronically ill for the last 3 months but thankfully it's all over. I'm posted to Cold Lake to go play with F18's as of Friday. I'm going to take the weekend to settle in and then start an all new program on Monday. I'm gonna make my 2012 stats and physique look weak! Yeahhhhhh buddayyyyy!
Hope you've all had a good summer/fall. Keep pushing those limits!
JD Out Posted via RS Mobile
Last edited by JD像; 11-24-2012 at 08:37 PM.
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11-24-2012, 05:58 PM
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#22479 | | Big Drama Show
Join Date: Oct 2010
Posts: 5,714
Thanked 3,080 Times in 1,195 Posts
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11-24-2012, 06:05 PM
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#22480 | | My homepage has been set to RS
Join Date: Feb 2012 Location: Vancouver
Posts: 2,118
Thanked 2,790 Times in 592 Posts
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anyone here got their own belt?
im looking into buying an inzer one
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11-24-2012, 07:00 PM
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#22481 | | Where's my RS Christmas Lobster?!
Join Date: Sep 2012 Location: Vancouver
Posts: 814
Thanked 1,360 Times in 315 Posts
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Originally Posted by jc95  anyone here got their own belt?
im looking into buying an inzer one | I have a belt that looks very similar to the leather inzer belts. I got it for 19.99 + tax at Fitness Town in Kitsilano..
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11-24-2012, 07:05 PM
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#22482 | | Rs has made me the man i am today!
Join Date: Jan 2005 Location: Vancouver
Posts: 3,144
Thanked 1,843 Times in 553 Posts
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nns | |
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11-24-2012, 07:08 PM
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#22483 | | My AFC gave me an ABS CEL code of LOL while at WOT!
Join Date: Feb 2005 Location: Richmond
Posts: 1,866
Thanked 360 Times in 154 Posts
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while on the topic of belts (dipping belts not lifting belts), ive got to highly recommend the ironmind de rigueur dip belt. 
its about twice the price of a regular dip belt but it is one of the most comfortable and sturdy dip belts ive ever used. its also touted to hold up to 1000lbs. used mine for about a bit longer than a year now and its great.
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11-24-2012, 07:20 PM
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#22484 | | RS Operative (G)
Join Date: Oct 2007 Location: GYM
Posts: 12,640
Thanked 4,566 Times in 1,529 Posts
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back and biceps, first time doing bis in a while for a full work out
feels good man
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11-24-2012, 07:26 PM
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#22485 | | Treasure Chest MOD
Join Date: Nov 2009 Location: Vancouver
Posts: 2,951
Thanked 1,602 Times in 704 Posts
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Originally Posted by hal0g0dv2 back and biceps, first time doing bis in a while for a full work out
feels good man | How many inches your arms be? Posted via RS Mobile | |
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11-24-2012, 07:36 PM
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#22486 | | OMGWTFBBQ is a common word I say everyday
Join Date: Jun 2006 Location: richmond Lah!
Posts: 5,459
Thanked 474 Times in 224 Posts
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Doublepost
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11-24-2012, 07:37 PM
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#22487 | | OMGWTFBBQ is a common word I say everyday
Join Date: Jun 2006 Location: richmond Lah!
Posts: 5,459
Thanked 474 Times in 224 Posts
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Originally Posted by JD像 In on page 900!
Well BMOQ killed my fitness and my lifts, I've also been chronically I'll for the last 3 months but thankfully it's all over. I'm posted to Cold Lake to go play with with F18's as of Friday. I'm going to take the weekend to settle in and then start an all new program on Monday. I'm gonna make my 2012 stats and physique look weak! Yeahhhhhh buddayyyyy!
Hope you've all had a good summer/fall. Keep pushing those limits!
JD Out Posted via RS Mobile | Good luck bud. Hahaha how is it so far for you? Find any hot army standard chicks yet? Posted via RS Mobile | |
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11-24-2012, 07:42 PM
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#22488 | | I STILL don't get it
Join Date: Aug 2006 Location: Vancouver
Posts: 468
Thanked 506 Times in 123 Posts
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on the topic of routines - I'm thinking of switching up my strength training and trying layne norton's power hypertrophy program. can anybody chime in on their own experiences?
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11-24-2012, 07:45 PM
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#22489 | | My homepage has been set to RS
Join Date: Feb 2012 Location: Vancouver
Posts: 2,118
Thanked 2,790 Times in 592 Posts
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i also want to switch to layne nortons
but i love how i only have to go 3 times a week for strength as opposed to 5 days :/
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11-24-2012, 08:08 PM
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#22490 | | RS Operative (G)
Join Date: Oct 2007 Location: GYM
Posts: 12,640
Thanked 4,566 Times in 1,529 Posts
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Originally Posted by instantneedles How many inches your arms be?
Posted via RS Mobile | close to 19 now
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11-24-2012, 08:44 PM
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#22491 | | My homepage has been set to RS
Join Date: May 2011 Location: Canada
Posts: 2,397
Thanked 1,715 Times in 595 Posts
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Originally Posted by jayare604 | Can't tell if this fucker is trolling or actually retarded, but walking in there with no preparation whatsoever is disrespectful for those that actually put in the effort.
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11-24-2012, 09:17 PM
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#22492 | | Treasure Chest MOD
Join Date: Nov 2009 Location: Vancouver
Posts: 2,951
Thanked 1,602 Times in 704 Posts
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Originally Posted by kwy Can't tell if this fucker is trolling or actually retarded, but walking in there with no preparation whatsoever is disrespectful for those that actually put in the effort. | well to be plain honest with you, the physiques of most of the guys shown in that video weren't that great anyway, so if he were to be in a contest, that would be the ideal one
__________________ BNWT Arcteryx Beta SL Hybrid Jacket Size Medium There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them. | |
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11-24-2012, 09:23 PM
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#22493 | | My homepage has been set to RS
Join Date: Nov 2007 Location: Vancouver
Posts: 2,205
Thanked 1,605 Times in 536 Posts
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welcome back JD. havent heard from you in a while
__________________
"I grip the bar with no gloves because it gives me the feeling of gripping a nice hard cock"
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11-24-2012, 09:23 PM
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#22494 | | Treasure Chest MOD
Join Date: Nov 2009 Location: Vancouver
Posts: 2,951
Thanked 1,602 Times in 704 Posts
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Originally Posted by hal0g0dv2 close to 19 now | meh, thats alrite. Good, not great, could be better. 
on a serious note, thats huge man... 19 inches going into bike is like trying to get an overly ripe banana to get sweeter than it already is
__________________ BNWT Arcteryx Beta SL Hybrid Jacket Size Medium There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them. | |
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11-24-2012, 09:24 PM
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#22495 | | I contribute to threads in the offtopic forum
Join Date: Sep 2011 Location: Lala land
Posts: 2,850
Thanked 3,628 Times in 718 Posts
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Originally Posted by jc95 anyone here got their own belt?
im looking into buying an inzer one | Yes, get it Posted via RS Mobile | |
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11-24-2012, 10:06 PM
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#22496 | | My homepage has been set to RS
Join Date: Feb 2012 Location: Vancouver
Posts: 2,118
Thanked 2,790 Times in 592 Posts
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planning to get the 13mm lever in royal blue
just need to go somewhere or find some measuring tape to find my size
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11-25-2012, 02:54 AM
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#22497 | | I contribute to threads in the offtopic forum
Join Date: Apr 2010 Location: Home
Posts: 2,988
Thanked 2,051 Times in 676 Posts
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Fucking LOVE late night gym sessions. Gym is empty for grunting and screaming  . Focus is a lot better as well.
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11-25-2012, 10:39 AM
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#22498 | | I *heart* Revscene.net very Muchie
Join Date: Dec 2007 Location: vancouver
Posts: 3,556
Thanked 4,012 Times in 988 Posts
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Split on the tech, cardio 3 days as well
Monday - Chest
Tuesday - Back +Bieps
Weds - Shoulders
Thursday - Legs + calves + abs
Friday - Chest + triceps +
Saturday - Back + Traps
Sunday - Arms(bis + tris)Abs
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11-25-2012, 11:31 AM
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#22499 | | I contribute to threads in the offtopic forum
Join Date: Apr 2007 Location: n zone
Posts: 2,660
Thanked 1,910 Times in 606 Posts
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soo glad i dont bodybuild lol. only hafta work out 3 days a week and i dont hafta count calories
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11-25-2012, 01:37 PM
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#22500 | | I help report spam so I got this! <--
Join Date: Dec 2010 Location: Vancouver
Posts: 2,867
Thanked 1,215 Times in 535 Posts
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Originally Posted by Fcukedd Fucking LOVE late night gym sessions. Gym is empty for grunting and screaming . Focus is a lot better as well. | or early morning
squat rack and platforms always empty.
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