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Rob

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Join date : 2012-04-09

PostSubject: Rob's spam thread   Sun Apr 15, 2012 12:48 am

Very Happy
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Rob

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PostSubject: Re: Rob's spam thread   Sun Apr 15, 2012 12:49 am

Shit, this should be in the random section
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Rob

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PostSubject: Re: Rob's spam thread   Sun Apr 15, 2012 1:10 am

So Derek asked me about my workout so i thought I'd post it here.

Sunday

Bench Press
Incline or decline dumbell press
Flies
Skull crushers
Tricep presses
30 minute run on treadmill

Monday

Shoulder press
Seated dumbell presses (I start with 45 lb then go to 35 lb then 25 lbs. I drop them the pick up the next weight immediately)
Lateral and side dumbell raises
Dumbell shrugs
Bent over barbell row
Dumbell rows
30 minute run on the treadmill

Tuesday

30 minute run on treadmill
15 minutes on the heavy bag

Wednesday

EZ bar curls
Preacher curls (one week barbell next dumbells)
Hammer curls
Seated isolation curls
Forearm curls
30'minute run on the treadmill

Thursday

30 minute run on the treadmill
Squats
Lunges
Hamstring curls
Quad curls

Saturday

30 minute run
Hip thrusts
Crunches
Leg raises
Planks
15 minutes on the heavy bag

One week I go heavy and the next light. I also change things up depending on how busy I am on a particular day. Heavy means more weight and less reps but always three sets. Light means less weight more reps with three sets. I always take Fridays off.

This is based on maintaining, not adding much weight. I don't care for adding weight at this point.
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Rob

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PostSubject: Re: Rob's spam thread   Sun Apr 15, 2012 1:16 am

Each workout is a little over an hour. I don't rest long between sets. It's not really a circuit workout but I try and make it close to one. It speeds up the heart rate that way, burning more fat.
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Derek

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Join date : 2012-03-18
Age : 35

PostSubject: Re: Rob's spam thread   Mon Apr 16, 2012 8:20 pm

yay good stuff...thanks for taking the time to post all of this...i might steal some ideas...whats a skull crusher?! smilingnerd
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Rob

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PostSubject: Re: Rob's spam thread   Tue Apr 17, 2012 1:47 pm

We called them skull crushers at school. Lie on your back on a bench with your head on the edge. When I use an EZ curl bar I hold it straight up witout locking my elbows and lower it towards my head keeping my upper arms and elbows in place, working out your triceps. If I use dumbells I lower them past my head stretching out my triceps even more.

It's basically a tricep extenstion I guess you could call it. Tricep presses would be the same thing but seated lowering it behind my head. Or you could do some tricep kickbacks.
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Rob

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PostSubject: Re: Rob's spam thread   Tue Apr 17, 2012 1:49 pm

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Derek

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PostSubject: Re: Rob's spam thread   Tue Apr 17, 2012 7:45 pm

okay yeah i know what those are ...see peeps doing them all the time at my gym...ive never tried them before...i do about three or four different tricep work outs but not that one..i should try it..i hope i dont crush my skull
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Rob

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PostSubject: Re: Rob's spam thread   Wed Apr 18, 2012 10:51 am

When I had a gym membership and had more time to workout I used to do all kinds of cable workouts for my triceps, I'd work them out about twice a week. My gym is my garage now and I don't have the time to spend 2 hours just working out without any cardio so I just do some skull crushers and some kickbacks and that's about it. But then again my goals have changed. I'm not really interested in getting any bigger, just maintaining I guess.
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Derek

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PostSubject: Re: Rob's spam thread   Wed Apr 18, 2012 12:13 pm

yeah im the same as far as a change in goals...im out of the phase of trying to get big and more into cardio, agility, and toning work outs...that Plyometrics p90x work out has done wonders for my agility ..i notice a difference anytime i play any sport..move around better on the bball court..take off faster in softball...(started playing tennis for a work out with my friend too)...on that court..i can fly now..and breathe lol

the gym here is free so i take advantage of that a couple times a week for the lifting aspect..
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Derek

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Age : 35

PostSubject: Re: Rob's spam thread   Wed Apr 18, 2012 6:10 pm

just did core today...i HATE it...back in high school and college all we seemed to care about were our arms chest and back..some legs...never really messed with core stuff....now that im older i realize how important it is..has me doing some weird exercises man...but def can tell the benefits of a strong center
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Rob

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PostSubject: Re: Rob's spam thread   Wed Apr 18, 2012 8:10 pm

I've always tried to include my core in my workouts. Not only was it important in sports, chicks always dig abs so I've always worked them out.
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Derek

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PostSubject: Re: Rob's spam thread   Thu Apr 19, 2012 9:38 am

yeah ive done abs since the beginning..just basic sit ups though..now i do core synergistics which is suppose to mean many muscles working at once..not just the one section...it works your sides..lower back..mid back. thighs and up..hip flexors..the muscles under you arm pits..(went blank on what theyre called lol)...ill list what i did last night..you probably do a majority of them..its a tough work out but man it makes you feel awesome afterwards..makes you feel more sturdy also..strengthens all the muscles supporting your spine
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Derek

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Age : 35

PostSubject: Re: Rob's spam thread   Thu Apr 19, 2012 9:49 am

-bicycles forward (24 rotations)
-bicycles backward (24)
-in and outs (kicking legs in an out while sitting, 24)
-crunchy frog (same as in and outs jus with hands off ground, 24)
-mason twist (30)
-staggered hands push ups (15 per side, alternating 5 at a time)
-banana rolls (stomach, back, side to side for i think 5 rotaions)
-lunges with extending light weights straight out and leaning forwards (24)
-squat run (holding light weights..30 sec per side)
-prison cell pushups (burpees, push up knee in, push up knee in, jump up)
-sphinx push ups
-walking push ups
-squat x-press (30 with heavy weights reaching to make an x at the top)
-reach high and under push ups (push up and gettin over on one side and reaching up,then under)
-plank to chatarunga run (plank posistion, and running...dropping down further..alternate)
-swing kicks (over a stool for a minute)
-steam engine (elbow to knee while standing and alternating for 50 count)
-lunge curl kickback press (lunging while using the weights doing those 3 movements)
-towel jump (rolling the towel up and jumping over it back n forth for a minute)
-super man banana
-bow to boat (yoga move)
-upward/downward dog push ups
-military march
.........i think thats about it...takes about an hour and 10 minutes...you spend just like a minute at the most on each one..
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