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  1. #51
    Coming Up The Ranks bradb's Avatar
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    Chest, Soulders, Triceps

    Incline DB press 100 x 13, 11, 7
    Peck deck 150 x 16, 12
    HS press 80 x 12, 11, 10

    1 arm lateral raise 50 x 20, 16
    Wide-grip BB upright row 95 x 18, 18
    Machine press 195 x 16, 10

    Weighted parallel dips +45 x 14, 11, 9
    Rope pressdowns 120 x 16, 12, 9


    Notes:
    This workout (last night) was after getting off of a long day at drill (Air National Guard training). So, needless to say, a little tired but still managed to pull off some more reps.

    Lightened the load on rope pressdowns to get better form and a few more reps.

    All in all a good workout. Nutrition lacked on the weekend due to work and a very early start - but was happy to fit it in.

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  2. #52
    Coming Up The Ranks bradb's Avatar
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    Calves and Quads

    Seated calf raise 3 plates x 20, 16, 12, drop sets 2 plates x 12, 1 plate x 12
    Machine leg press calf raise 300 x 18, 14, 10, drop sets 255 x 8, 210 x 8

    Single leg extension on HS 60 x 20, 16, 12
    Hack squats 4 plates + 2 25s x 16, 14, 12
    Single leg press 6 plates x 16, 14

    Notes:
    Had some lower back pain (tightness below the lumbar near beltline), so I skipped hamstrings due to the stress they would put on that area. Finished up the very next day. Knees are starting to get sore from hacks, so I lightened those up as well.


    The next day:

    Hams and Squats

    Standing single leg curl 70 x 16, 14, 12
    Dragon Ham raise 10, 10, 10 x bodyweight

    Freeweight squats 275 x 8, 7, 6


    Notes:
    Hams had a great pump and great strength, due to the extra rest day. Squats felt pretty good, but it was evident that the hacks are making the knees sore. I didn't go to failure on them - haven't squated in a very long time and wanted to be safe and get the form back.

    This has made me want to restructure my leg training. Being a taller bodybuilder, I have to watch form and function a lot closer. Here is a list of some "tall guy friendly" moves I am thinking of incorporating for quads:

    -Freeweight squats - heels elevated
    -Smith machine bench squats
    -Front squats - heels elevated
    -Leg press - feet high
    -Single leg press - leg sled and HS
    -Single leg extensions - traditional machine and HS
    -Lunges - all types


    *** Does anyone else have any tips, tricks or techniques for the taller guy when it comes to quad training??? ***
    Brad Borland, MA, CSCS
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  3. #53
    The Thrilla from Phila!! bigtim27's Avatar
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    You ever try doing zercher squats Brad? They really kill my quads and I can get really deep with them.
    Dad always thought laughter was the best medicine, which I guess is why several of us died of tuberculosis

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  4. #54
    Coming Up The Ranks bradb's Avatar
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    Quote Originally Posted by bigtim27 View Post
    You ever try doing zercher squats Brad? They really kill my quads and I can get really deep with them.
    No, I'm concerend with my arms being tired during Zerchers. I will give it a try though. Thanks!
    Brad Borland, MA, CSCS
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  5. #55
    M&S Content Manager Steve's Avatar
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    For quads, have you ever tried donkey squats? They really work well for my quads, but are an obscure exercise.

    You place a bar in a rack, with the pins set at varying heights. The high side must be slightly higher than the low side at peak extension. I also secure the weight on the high side with a band just for good measure. It doesn't move either way, but better safe than sorry.

    With the bar set, you wrap a pad or towel around it and start to rep out. No need to go deep.

    After 15 reps your quads are fried and you will have to crawl out of the rack.

    Here's a video of me doing them. My track doesn't allow me to set the high pin any higher, though it should be higher for max safety.

    http://www.youtube.com/watch?v=Hb5Zf32v6zg#t=04m17s
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  6. #56
    Coming Up The Ranks bradb's Avatar
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    Quote Originally Posted by Steve View Post
    For quads, have you ever tried donkey squats? They really work well for my quads, but are an obscure exercise.

    You place a bar in a rack, with the pins set at varying heights. The high side must be slightly higher than the low side at peak extension. I also secure the weight on the high side with a band just for good measure. It doesn't move either way, but better safe than sorry.

    With the bar set, you wrap a pad or towel around it and start to rep out. No need to go deep.

    After 15 reps your quads are fried and you will have to crawl out of the rack.

    Here's a video of me doing them. My track doesn't allow me to set the high pin any higher, though it should be higher for max safety.

    http://www.youtube.com/watch?v=Hb5Zf32v6zg#t=04m17s
    Wow. Interesting. I have never seen that before, but I guess necessity IS the mother of invention.

    Thanks Steve!
    Brad Borland, MA, CSCS
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  7. #57
    The Thrilla from Phila!! bigtim27's Avatar
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    There is also the good bulgarian split squats

    http://www.youtube.com/watch?v=kx-R70au0Ws
    Dad always thought laughter was the best medicine, which I guess is why several of us died of tuberculosis

    Current supps: AA EFX K-Otic,Scivation Xtends,Scivation Whey,Scivation Sesamin, Scivation EFA,Udo's choice blend 3-6-9,optimen

  8. #58
    Coming Up The Ranks bradb's Avatar
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    Quote Originally Posted by bigtim27 View Post
    There is also the good bulgarian split squats

    http://www.youtube.com/watch?v=kx-R70au0Ws
    Ah yes! The ole Bulgarian split squat. I forgot to add that to my list - thanks!

    I'm loving the help, keep them coming!
    Brad Borland, MA, CSCS
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  9. #59
    The Thrilla from Phila!! bigtim27's Avatar
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    Quote Originally Posted by bradb View Post
    Ah yes! The ole Bulgarian split squat. I forgot to add that to my list - thanks!

    I'm loving the help, keep them coming!
    No problem buddy just glad I could help
    Dad always thought laughter was the best medicine, which I guess is why several of us died of tuberculosis

    Current supps: AA EFX K-Otic,Scivation Xtends,Scivation Whey,Scivation Sesamin, Scivation EFA,Udo's choice blend 3-6-9,optimen

  10. #60
    Coming Up The Ranks bradb's Avatar
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    Back, Rear delts, Biceps

    Close-grip pull-ups +35 x 10, 8, 7
    T-bar machine rows 2 plates x 16, 16, 16
    HS pulldowns 80 x 14, 14, 14

    Cable rear laterals #30 x 14, 10

    Seated DB curls 65 x 10, 8, 6
    Preacher bench curls 90 x 10, 8, 6

    Notes:
    Went a little light on T-bar rows - trying to stay tight on the lower back.

    Still getting stronger by the day - loving the pumps from HS pulldowns.
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  11. #61
    Coming Up The Ranks bradb's Avatar
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    Chest, Shoulders, Triceps

    Incline Smith press 235 x 10, 8, 6
    Flat DB press 90 x 12, 10, 8
    Feet elevated push-up 15, 15, 15 x bodyweight

    Standing side laterals 45 x 18, 16, drop set of 30 x 10
    Standing DB upright row 55 x 10, 10
    Front plate raise 45 x 12, 12

    Decline close-grip bench press 195 x 12, 10, 8
    Nosebreakers 90 x 16, 14, 12


    Notes:
    Strong workout - especially with no spotter.

    Front plate raises felt great - slow and a full ROM.
    Brad Borland, MA, CSCS
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  12. #62
    M&S Content Manager Steve's Avatar
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    Looking good Brad.
    Big & Strong = Heavy Compounds + Progression + Food

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  13. #63
    Coming Up The Ranks bradb's Avatar
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    Calves, Quads, Hams

    Seated leg press machine calf raise 300 x 20, 16, 12, drop sets 255 x 10, 210 x 10
    Seated calf raise 3 plates x 10, 10, 10, drop sets 2 plates x 10, 1 plate x 10

    Leg press 14 plates x 20, 18
    Smith squats 275 x 8, 3 *
    HS leg extensions 60 x 20, 16

    Seated leg curl 210 x 12, 12, 12
    Standing 1 leg curl 60 x 12, 12, 12


    Notes:
    * Smith squats were a bust. Bad lower back pain - had to terminate the last set.

    Need to overhaul my leg training!

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  14. #64
    M&S Power User bigmike's Avatar
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    Well without looking at the Squats, that workout looks solid to me Brad. Just keep pushing and take it easy with the back. Definitely a good decision in terminating the set since theere is no use in pushing through pain and injuring yourself.

    Keep up the solid work.
    Age: 21 Height: 6'1" Weight: 193 lbs. BF%: 12%
    Age: 21 Goal: 6'1" Weight: 190 lbs. BF%: 10%
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  15. #65
    Coming Up The Ranks bradb's Avatar
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    Quote Originally Posted by bigmike View Post
    Well without looking at the Squats, that workout looks solid to me Brad. Just keep pushing and take it easy with the back. Definitely a good decision in terminating the set since theere is no use in pushing through pain and injuring yourself.

    Keep up the solid work.
    Thanks man. I am combing through the last month of workouts to find the glitch. The pain is right below the lumbar - at the belt line.

    I am also going to take it easy on the squats for now. Better now than during dieting - which will start soon...
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  16. #66
    Coming Up The Ranks bradb's Avatar
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    Quote Originally Posted by Steve View Post
    Looking good Brad.
    Thanks man! How is training and dieting going?

    The Ohio show is very tempting...
    Last edited by bradb; 12-12-2010 at 09:31 PM.
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  17. #67
    Coming Up The Ranks bradb's Avatar
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    Back, Rear delts, Biceps

    Wide pull-ups +35 x 12, 10, 8
    Bent-over BB rows 245 x 10, 8, 6
    Medium-grip pulldowns 210 x 12, 10, 8

    Bent-over lateral raise -

    Standing BB curl 115 x 12, 10, 8
    Incline curl 50 x 12, 10, 8


    Notes:
    Since the lower back is tender, I went easy on the intensity today and nixed the bent-over laterals. At best I equaled last workouts numbers. Lower back is still a little sore, but getting better. I will probably have "back friendly" leg days for a while until it resolves and maybe throw in some hypers at the end of a back day to strengthen it up. Time will tell.

    I really want to be healthy going into my diet so I can really ramp up the intensity...
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  18. #68
    The Thrilla from Phila!! bigtim27's Avatar
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    Quote Originally Posted by bradb View Post
    Back, Rear delts, Biceps

    Wide pull-ups +35 x 12, 10, 8
    Bent-over BB rows 245 x 10, 8, 6
    Medium-grip pulldowns 210 x 12, 10, 8

    Bent-over lateral raise -

    Standing BB curl 115 x 12, 10, 8
    Incline curl 50 x 12, 10, 8


    Notes:
    Since the lower back is tender, I went easy on the intensity today and nixed the bent-over laterals. At best I equaled last workouts numbers. Lower back is still a little sore, but getting better. I will probably have "back friendly" leg days for a while until it resolves and maybe throw in some hypers at the end of a back day to strengthen it up. Time will tell.

    I really want to be healthy going into my diet so I can really ramp up the intensity...
    Good luck with the back Brad.
    Dad always thought laughter was the best medicine, which I guess is why several of us died of tuberculosis

    Current supps: AA EFX K-Otic,Scivation Xtends,Scivation Whey,Scivation Sesamin, Scivation EFA,Udo's choice blend 3-6-9,optimen

  19. #69
    Coming Up The Ranks bradb's Avatar
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    Quote Originally Posted by bigtim27 View Post
    Good luck with the back Brad.
    Thanks man. I think if I can plan it out wisely, I can get into the diet head first. I am just happy I can still train heavy.

    Also, I plan on taking a small break before the contest dieting starts.
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  20. #70
    The Thrilla from Phila!! bigtim27's Avatar
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    Quote Originally Posted by bradb View Post
    Thanks man. I think if I can plan it out wisely, I can get into the diet head first. I am just happy I can still train heavy.

    Also, I plan on taking a small break before the contest dieting starts.
    whe nare you going to start up the contest diet and are you going to be posting it up on here?
    Dad always thought laughter was the best medicine, which I guess is why several of us died of tuberculosis

    Current supps: AA EFX K-Otic,Scivation Xtends,Scivation Whey,Scivation Sesamin, Scivation EFA,Udo's choice blend 3-6-9,optimen

  21. #71
    Coming Up The Ranks bradb's Avatar
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    Quote Originally Posted by bigtim27 View Post
    whe nare you going to start up the contest diet and are you going to be posting it up on here?
    I will start the diet at the beginning of the new year.

    And yes, I do plan on posting it on here. Every set, rep, calorie... every detail pertaining to my prep. I will also write more on training, dieting and supplementation in general.

    You can find my new series just posted here: 10 Bodypart Training Series

    Thanks!

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    Brad Borland, MA, CSCS
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  22. #72
    The Thrilla from Phila!! bigtim27's Avatar
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    Thats alot of knowledge Brad. Thanks for taking the time and posting all that stuff, I love following this log
    Dad always thought laughter was the best medicine, which I guess is why several of us died of tuberculosis

    Current supps: AA EFX K-Otic,Scivation Xtends,Scivation Whey,Scivation Sesamin, Scivation EFA,Udo's choice blend 3-6-9,optimen

  23. #73
    Coming Up The Ranks bradb's Avatar
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    Chest, Shoulders, Triceps

    Incline DB press 100 x 14, 9, 5
    Pec deck 190 x 16, 14
    HS flat press 80 x 12, 11, 10

    1 arm DB lateral raise 50 x 20, 18
    Wide-grip upright row 95 x 18, 18
    Machine press 195 x 12, 10

    Parallel dips +45 x 15, 12, 10
    Rope pressdown 120 x 16, 12, 9


    Notes:
    Just tried to match the last workout like this to be easy on the back and not pull it again. It's healing nicely though.

    Wore a belt during delts to support the back - worked well.
    Brad Borland, MA, CSCS
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  24. #74
    Coming Up The Ranks bradb's Avatar
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    Quote Originally Posted by bigtim27 View Post
    Thats alot of knowledge Brad. Thanks for taking the time and posting all that stuff, I love following this log
    Thanks man! I appreciate all of the great support on this journal. I can't say enough about the people who give me words of encouragement and motivation. It was a pleasant surprise when I found out how much the forums can energize my workouts and progress! Thank you so much.

    Much more to come when the new year hits.
    Brad Borland, MA, CSCS
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  25. #75
    Coming Up The Ranks bradb's Avatar
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    Calves, Quads, Hams

    Seated calf raise 3 plates + 25 x 16, 12, 10 drop sets of 3 plates x 6, 2 plates x 10
    Lying machine leg press calf raise 300 x 16, 14, 12, rest/pause sets of 6, 6

    Leg extensions stack (295) x 20, 20, 16
    Leg press 14 plates x 16, 16
    Bulgarian split squat 35#DB x 16, 16

    Single standing leg curl 70 x 16, 14, 12
    Glute/ham raise 12, 12, 12 x b.w.


    Notes:
    Had a good workout and was able to work around the lower back pain with minimal strain. I may have to stay on this routine for a while before I add back in RDLs and different forms of squats.
    Brad Borland, MA, CSCS
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