OC's new program

[OC Cartel]

Lower Body Strength

Rack Deads - 135x8, 185x6, 215x6, 245x6, 275x4, 325x4
Leg Curls - 4x12
Ab Machine - 3x12
Standing DB Curl - 35x10, 40x10, 45x10
Cable Pushdown - 3x15
Seated Calf Raise - 90x10, 105x10, 120x10

 

[ManOfMuscle]

yeah, but your also 7' tall...lol

Same height as Mr. Cartel.

 

[adidamps2]

Same height as Mr. Cartel.

i knew that Mr. i was just exagerating...

 

[adidamps2]

Lower Body Strength

Rack Deads - 135x8, 185x6, 215x6, 245x6, 275x4, 325x4
Leg Curls - 4x12
Ab Machine - 3x12
Standing DB Curl - 35x10, 40x10, 45x10
Cable Pushdown - 3x15
Seated Calf Raise - 90x10, 105x10, 120x10

OC what is your rest time between sets?
and ave time in gym, not counting cardio or anything else out side of wt lifting?

 

[OC Cartel]

OC what is your rest time between sets?
and ave time in gym, not counting cardio or anything else out side of wt lifting?

fot the isolation movements i make it like 30seconds
for the compound movements like 2 minutes

so maybe like 40min.

 

[adidamps2]

ah ok i see...thats not too bad or long in my book.

 

[OC Cartel]

ah ok i see...thats not too bad or long in my book.

thx
so what's up with you this morning?
i'm bout to have some chicken with sauce and parm. cheese.

 

[ManOfMuscle]

fot the isolation movements i make it like 30seconds
for the compound movements like 2 minutes

so maybe like 40min.

I feel this is too little rest for optimal strength expenditure. Please revise.

 

[mister69]

linland trains out of the one in portland i believe. Man would love to learn some greco from him---even if it was just seminar.

Too bad my shoulder and both elbows are shot!
I am taking everyhting to get rid of it. Topical msm cream \ice\msm pills\fish oil\cissus

Hopin fo rthe best.

 

[OC Cartel]

linland trains out of the one in portland i believe. Man would love to learn some greco from him---even if it was just seminar.

Too bad my shoulder and both elbows are shot!
I am taking everyhting to get rid of it. Topical msm cream \ice\msm pills\fish oil\cissus

Hopin fo rthe best.

yea i take the msm and fish pills too. what dose msm u take? i might buy some powder form and take like 5-10g's a day.

i also take join juice that's sold at costco. it helps.

 

[OC Cartel]

as for my upper body hypertrophy i did tonight, i got cut short by the nignog employee telling me that the 24HOUR fitness that i train at, now closes at 11pm.

so i'll have to finish the workout tommorow morning before wrestling class at 10

 

[adidamps2]

as for my upper body hypertrophy i did tonight, i got cut short by the nignog employee telling me that the 24HOUR fitness that i train at, now closes at 11pm.

so i'll have to finish the workout tommorow morning before wrestling class at 10

word?!

i would have asked to talk to a manager. the only reason i stick it out at 24 is due to the hr's they provide.

 

[OC Cartel]

Upper Body Hypertrophy

Flat DB Bench - 65x10, 70x10, 75x10, 80x10
Seated Cable Row - 110x10, 130x10, 150x10, 170x10
Incline Machine Press - 3x10
Lat Pulldown - 110x12, 130x12, 150x12
Standing DB Lat Raise - 20x12, 25x12, 30x12
DB Shrugs - 95x12, 105x12, 115x12

 

[OC Cartel]

3hrs grappling split into 2 sessions

 

[OC Cartel]

1hr. deep tissue massage
chiropractic adjustment

 

[OC Cartel]

Lower Body Hypertrophy

DB Squats - 45x15, 55x15, 65x15, 80x15
Calf Machine - 3x15
Decline Crunch BW - 10, 12, 15
Machine Curl - 10, 12, 15
Dip Machine - 3x12

*knees were giving me trouble*

 

[OC Cartel]

1.5hr grappling. feet and jaw hurt. i'm a mess.

 

[OC Cartel]

Upper Body Strength

DB Bench - 55x10, 65x8, 75x8, 85x6, 95x5, 105x4
BB Row - 95x8, 115x8, 145x8, 165x8, 185x8
Smith Shoulder Press - 115x6, 135x6, 155x6
BB Shrug - 185x10, 225x10, 245x10
Forearm - 3x15

 

[BOOMA]

how ya feeling nowadays??? december getting ya down??

 

[adidamps2]

1.5hr grappling. feet and jaw hurt. i'm a mess.

Stop suxin' da cox