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HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 502

Yeah well I am going for looks, although on t-nation a lot of people say they love the program and have seen great results and are going through the program again because it was that good.

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 502

Hey swans there isn't any leg work except for on Tuesday so do you think I should add in just 3 sets of some regular squats into my chest/back day on Saturday?

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 502

Off day!

Easy cardio 30 minutes, heart rate stayed between 115 and 125 bpm.

I weighed in at 190lbs this morning and I look better than I did at 180lbs a month ago. I forgot to mention I was 18 in my first post but thats how old I am in case anyone was wondering.

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 502

Today was shoulders again, I'm going to change programs soon this one sucks.

Barbell Shrugs

275lbs, 4x8

Haney Shrugs

225lbs, 3x12

Upright Row

115lbs, 3x12

Dumbell Shrugs

100lbs, 3x10

Rear Delt exercise

10lbs, 1x100

Military Press

120lbs, 5x5

Barbell bent rows

3x12

I'm not a fan of this program.

Boss Man · Posted: Thu Apr 24, 2008 11:48 pm Post subject:

Haney Shrugs?

Since when has he had his own exercise? News to me.

A bit like Arnold Presses, I suppose in that the greats clearly want a personal signature move.

Maybe they could start a trend.

Ferrigno Lunges.

Dickerson Twists.

Bent Over Bannout Rows.

Coleman Curls

Could catch on. Mr O winners with a signature move, every lifter should use in their arsenal Wink

swanso5 · Posted: Fri Apr 25, 2008 2:22 am Post subject:

i've mentioned haney shrugs in here before...

Boss Man · Posted: Fri Apr 25, 2008 4:43 pm Post subject:

Must have had a senior moment and not remembered that.

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 502

So today I tried swans program thing he recommended me just to give it a try and I enjoyed myself.

Back Squats

305lbs, 3x12

T-Bar rows

100lbs 1x12, 110lbs 1x12, 120lbs, 1x12, next time I will try just 120lbs all the way through because I don't normally do these so I had to gage what I could do.

Incline DB bench

70lbs, 3x12,12,9, I was dying at the end because I had just worked my shoulders the day before on that other dumb program.

Tiger Push ups

25lbs+bodyweight, 3x12, I like these.

One arm db preacher curls

30lbs, 3x12,12,11, Just couldn't get in that last rep on either arm.

Good day. Lift again on Monday.

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 502

Easy off day cardio 30 mins on elliptical.

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 502

Off day so I just mowed the lawn and walked my dog.

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 502

So I started swans program that he helped build today.

Deadlifts

205lbs, 3x12.

bb Bench

205lbs, 3x12,12,9

db rows

80lbs, 3x12

lockouts

225lbs, 3x12

chins

3x12,12,9

wrist curls

50lbs, 3x12, Never had done direct forearm work with weights before this and I liked it.

Good workout I liked it.

swanso5 · Posted: Mon Apr 28, 2008 10:43 pm Post subject:

wrist curls are useless, go for plate pinch or thick bar holds

keep deadlift reps low so as to maintain strength, you can't maintain lifting 400pds if you don't actually lift 400pds...

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 502

So a plate pinch is just pinching a plate between your thumb and four fingers, but what is a thick bar hold?

swanso5 · Posted: Tue Apr 29, 2008 12:51 am Post subject:

well if you don;t have actual thick bars at your gym you simply wrap a tiowell or 2 around them so them so it's diameter is twice a fat and hold it like the top of a deadlift but in a powee rack...stack as much wt on as you can hold for 1min

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 502

On the plate pinch do you just hold it as long as you can? How many "sets" or "reps" should you do.