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2 Days , No Poker! |
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mrpav.com Canada. Feb 24 2009 22:33. Posts 3069 | | |
Have a test on Thursday, and gatta take the 2 days off so i can read my textbook. Poker has been going great this month, have nothing to complain about. Hitting about 45k hands per month, which is not bad considering i'm at school for 32 hours. Been working out with my brother 4-5 days per week (not so much this week) and i'm seeing awesome results using the DC training. Out workout is posted below. Also been eating right and counting calories. I went from 218 pounds to 185 in 3 1/2 months. If anyone wants any advice on eating or working out send me a PM and i'll be more than happy to help you out. Take care and wish me luck on my test. 
Chest:
Incline barbell press (11-15rp)
Hammer strength press (11-15rp)
Decline barbell press (11-15rp)
Back Width:
Front rack chins (11-20rp)
Front pulldowns (11-15rp)
Close grip pulldowns (11-15rp)
Back Thickness:
(back thickness exercises and quad exercises are not rest paused due to safety)
Deadlifts (6-9reps) + (9-12reps)
Rack deadlifts (6-9reps) + (9-12reps)
T-bar rows straight set (10-12 reps)
Click To Enlarge.
Rack Deadlifts.
Video: Windows Media (214 KB) - MPEG (499 KB)
Shoulders:
Military presses (11-20rp)
Hammer strength presses (11-15rp)
Upright rows (11-20rp)
Quads:
(quads are done with one heavy set 6-10 reps, a 3-5 minute rest, then a lighter widowmaker (20-repper) set but still very very heavy)
Free squats (6-10 rep straight set) then (20 rep widowmaker)
Hack squats (as above)
Leg press (as above)
Hamstrings:
Lying leg curls (15-30rp)
Seated leg curls (15-30rp)
Straight leg deadlifts (straight set of 15-25 reps)
Biceps:
Dumbbell curls (11-20rp)
Preacher curls (11-20rp)
Barbell drag curls (11-20rp)
Forearms:
Reverse Barbell Curl (straight set 10-20 reps)
Reverse grip cable curls (straight set 10-20 reps)
Hammer curls (straight set 10-20 reps)
Triceps:
Reverse grip bench presses (11-20rp)
EZ bar tricep extensions (15-30rp)
Close-grip bench presses (11-20rp)
Calves:
(all calf exercises are done with a very slow negative and a extremely long stretch. This will be intense and one of the hardest things you will do on DC. When you are up on the toes slowly lower it down over the course of 5 seconds, and once you reach the bottom, hold it for a deep stretch for 15-20 seconds)
Leg press toe press (10-12 reps)
Hack squat toe press/sled (10-12 reps)
Seated calf raises (10-12 reps)
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| ===== mrpav.com ===== | Last edit: 03/04/2009 00:17 |
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SPEWTARD Peru. Feb 24 2009 23:04. Posts 4307 | | |
u forgot the "" at the end of your blogpost.
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D_Zoo Canada. Feb 24 2009 23:21. Posts 4013 | | | |
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| You aint a poet ur just a drunk with a pen | |
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vegable United States. Feb 24 2009 23:41. Posts 2453 | | |
thats quite an intesnse list. whats your height/weight/age??? |
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mrpav.com Canada. Feb 25 2009 20:20. Posts 3069 | | |
| | On February 24 2009 22:41 vegable wrote:
thats quite an intesnse list. whats your height/weight/age??? |
5'11, 185, 24 |
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| Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light not our darkness that most frightens us and as we let our own lights shine we unconsciously give other people permision to do the same | |
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mrpav.com Canada. Feb 27 2009 22:44. Posts 3069 | | |
| | On February 26 2009 21:23 TalentedTom wrote:
pav you are 23 |
whatever! |
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Canada. Feb 26 2009 22:23. Posts 20070
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