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 Post subject: Re: Unfluffing
PostPosted: Fri May 18, 2018 5:49 pm 
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Sergeant Commanding
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Posts: 5571
Location: Surrounded by short irrational people
Weird. So, today, finally saw some more progress. My coach is going to increase my carbs and fat for the next two weeks and then we begin the hard cut. Oh shit. :)

Glute and hamstring day:


How To: Prone Leg Curl (Cybex) 5 sets 20, 15, 12, 10, 8
Set 1 20 x 40 lbs
Set 2 15 x 50 lbs
Set 3 12 x 55 lbs
Set 4 10 x 60 lbs
Set 5 8 x 65 lbs
Superset of 5 rounds
Goblet Squat 5 rounds 12
Round 1 12 x 45 lbs
Round 2 12 x 45 lbs
Round 3 12 x 45 lbs
Round 4 12 x 45 lbs
Round 5 12 x 45 lbs
Dumbbell Romanian Dead lift 5 rounds 10
Round 1 10 x 45 lbs
Round 2 10 x 45 lbs
Round 3 10 x 45 lbs
Round 4 10 x 45 lbs
Round 5 10 x 45 lbs
Machine Single Leg Extensions 4 sets 15
Set 1 15 x 10 lbs
Set 2 15 x 10 lbs
Set 3 15 x 10 lbs
Set 4 15 x 10 lbs
Stability Ball Leg Curl - the Best Le... 3 sets 15
Set 1 15 x 0 lbs
Set 2 15 x 0 lbs
Set 3 15 x 0 lbs
Goblet Squat 4 sets 12-15, 1 second pause at the bottom
Set 1 15 x 35 lbs
Set 2 15 x 35 lbs
Set 3 15 x 35 lbs
Set 4 15 x 35 lbs
Glute Bridge 3 sets 20
Set 1 30
Set 2 30
Set 3 30


Attachments:
4 month progress-001.jpg
4 month progress-001.jpg [ 40.47 KiB | Viewed 1184 times ]

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 Post subject: Re: Unfluffing
PostPosted: Sun May 20, 2018 8:22 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
New workout series. This is back and biceps.


Assisted Pull-Up Machine 4 sets 8-10
Set 1 10 x 85 lbs
Set 2 10 x 70 lbs
Set 3 10 x 55 lbs
Set 4 10 x 55 lbs
Superset of 4 rounds
Reverse Grip Cable Row | How To Perform Them Corre 4 rounds 15
Round 1 15 x 55 lbs
Round 2 15 x 55 lbs
Round 3 15 x 55 lbs
Round 4 15 x 55 lbs
Seated Cable Wide Grip Row 4 rounds 10
Round 1 10 x 55 lbs
Round 2 10 x 55 lbs
Round 3 10 x 55 lbs
Round 4 10 x 55 lbs
Wide Grip Lat Pulldown | A Complete Guide and Form Tips 4 sets 12
Set 1 12 x 70 lbs
Set 2 12 x 70 lbs
Set 3 12 x 70 lbs
Set 4 12 x 70 lbs
Machine Seated Vertical Row 5 sets 10
Set 1 10 x 90 lbs
Set 2 10 x 90 lbs
Set 3 10 x 90 lbs
Set 4 10 x 90 lbs
Set 5 10 x 90 lbs
How To: Standing Lat Pushdown (Cable ... 5 sets 10-12
Set 1 12 x 30 lbs
Set 2 12 x 30 lbs
Set 3 12 x 30 lbs
Set 4 12 x 30 lbs
Set 5 12 x 30 lbs
EZ Bar Bicep Curl 5 sets 12
Set 1 12 x 30 lbs
Set 2 12 x 30 lbs
Set 3 8 x 30 lbs
Set 4 10 x 30 lbs
Set 5 10 x 30 lbs
One Arm Cable Bicep Curl 3 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
21's 2 sets 21 as shown in video
Set 1 21 x 10 lbs
Set 2 21 x 20 lbs

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Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Mon May 21, 2018 8:15 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
new leg day. hamstrings were a bit taxed at the end.


Barbell Back Squat 4 sets 15
Set 1 15 x 45 lbs
Set 2 15 x 95 lbs
Set 3 15 x 95 lbs
Set 4 15 x 95 lbs
Superset of 4 rounds
How To: Leg Extension (Cybex) 4 rounds 12-15
Round 1 15 x 25 lbs
Round 2 15 x 30 lbs
Round 3 15 x 30 lbs
Round 4 15 x 30 lbs
How To: Prone Leg Curl (Cybex) 4 rounds 12-15
Round 1 15 x 30 lbs
Round 2 15 x 40 lbs
Round 3 15 x 40 lbs
Round 4 15 x 40 lbs
Machine Single Leg Press 5 sets 8-10
Set 1 10 x 45 lbs
Set 2 10 x 45 lbs
Set 3 10 x 45 lbs
Set 4 10 x 45 lbs
Set 5 10 x 45 lbs
DB Goblet Sumo Squat 4 sets 12
Set 1 12 x 25 lbs
Set 2 12 x 25 lbs
Set 3 12 x 25 lbs
Set 4 12 x 25 lbs
Stability Ball Leg Curl - the Best Le... 3 sets 10
Set 1 15 x lbs
Set 2 10 x lbs
Set 3 10 x lbs

_________________
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Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Tue May 22, 2018 8:29 pm 
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Sergeant Commanding
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Posts: 5571
Location: Surrounded by short irrational people
New shoulder/ab day. The abs were challenging. And then I did a few minutes of cardio. Feeling a bit broken and undernourished right now. But, I think its because it was a lot harder on me than I thought and tomorrow will most likely suck a lot.


3 Point Shoulder Raise 3 sets 8 each point
Set 1 8 x 7.5 lbs
Set 2 8 x 7.5 lbs
Set 3 8 x 7.5 lbs
One Arm Standing Dumbbell Shoulder Pres 3 sets 10 each arm
Set 1 10 x 15 lbs
Set 2 10 x 15 lbs
Set 3 10 x 15 lbs
Superset of 4 rounds
Leaning-Away Dumbbell Lateral Raise 4 rounds 12
Round 1 12 x 7.5 lbs
Round 2 12 x 7.5 lbs
Round 3 12 x 7.5 lbs
Round 4 12 x 7.5 lbs
Front Plate Raise 4 rounds 10
Round 1 10 x 20 lbs
Round 2 10 x 20 lbs
Round 3 10 x 20 lbs
Round 4 10 x 20 lbs
SHOULDERS & BACK - Reverse Grip Cable Fly 4 sets 10
Set 1 10 x 25 lbs
Set 2 10 x 30 lbs
Set 3 10 x 35 lbs
Set 4 10 x 40 lbs
Superset of 3 rounds
Bicycle Crunch 3 rounds 30 seconds
Round 1 35
Round 2 36
Round 3 39
V ups 3 rounds 30 seconds
Round 1 12
Round 2 14
Round 3 14
How to Do a Russian Twist | Ab Workout 3 rounds 30 seconds
Round 1 32 x 15 lbs
Round 2 42 x 15 lbs
Round 3 38 x 15 lbs
Bodyweight Calf Raises 3 sets 15-20 focus on a full range of motion
Set 1 20
Set 2 20
Set 3 20

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Thu May 24, 2018 10:26 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
Barbell Front Squat 5 sets 10
Set 1 10 x 45 lbs
Set 2 10 x 65 lbs
Set 3 10 x 65 lbs
Set 4 10 x 65 lbs
Set 5 10 x 65 lbs
Dumbbell Step Ups 3 sets 12 each leg
Set 1 12 x 15 lbs
Set 2 12 x 15 lbs
Set 3 12 x 15 lbs
Leg Extensions with Toes Out 4 sets 15
Set 1 15 x 25 lbs
Set 2 15 x 25 lbs
Set 3 15 x 30 lbs
Set 4 15 x 30 lbs
Dumbbell Romanian Deadlift 5 sets 8-10
Set 1 10 x 45 lbs
Set 2 10 x 45 lbs
Set 3 10 x 45 lbs
Set 4 10 x 45 lbs
Set 5 10 x 45 lbs
Goblet Squat 3 sets 15-20
Set 1 20 x 35 lbs
Set 2 20 x 35 lbs
Set 3 20 x 35 lbs

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Mon May 28, 2018 11:12 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
Barbell Back Squat 4 sets 15
Set 1 15 x 45 lbs
Set 2 15 x 95 lbs
Set 3 15 x 95 lbs
Set 4 15 x 95 lbs
Superset of 4 rounds
How To: Leg Extension (Cybex) 4 rounds 12-15
Round 1 15 x 40 lbs
Round 2 15 x 4 lbs
Round 3 15 x 40 lbs
Round 4 15 x 40 lbs
How To: Prone Leg Curl (Cybex) 4 rounds 12-15
Round 1 15 x 30 lbs
Round 2 15 x 30 lbs
Round 3 15 x 30 lbs
Round 4 15 x 30 lbs
Machine Single Leg Press 5 sets 8-10
Set 1 10 x 90 lbs
Set 2 10 x 90 lbs
Set 3 10 x 90 lbs
Set 4 10 x 90 lbs
Set 5 10 x 90 lbs
DB Goblet Sumo Squat 4 sets 12
Set 1 12 x 35 lbs
Set 2 12 x 35 lbs
Set 3 12 x 35 lbs
Set 4 12 x 35 lbs
Stability Ball Leg Curl - the Best Le... 3 sets 10
Set 1 10 x 0 lbs
Set 2 10 x 0 lbs
Set 3 10 x 0 lbs

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Tue May 29, 2018 7:14 pm 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Great progress!


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 Post subject: Re: Unfluffing
PostPosted: Wed May 30, 2018 10:23 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
3 Point Shoulder Raise 3 sets 8 each point
Set 1 8 x 10 lbs
Set 2 8 x 10 lbs
Set 3 8 x 10 lbs
One Arm Standing Dumbbell Shoulder Pres 3 sets 10 each arm
Set 1 10 x 15 lbs
Set 2 10 x 17.5 lbs
Set 3 10 x 20 lbs
Superset of 4 rounds
Leaning-Away Dumbbell Lateral Raise 4 rounds 12
Round 1 12 x 10 lbs
Round 2 12 x 10 lbs
Round 3 12 x 10 lbs
Round 4 12 x 10 lbs
Front Plate Raise 4 rounds 10
Round 1 10 x 20 lbs
Round 2 10 x 20 lbs
Round 3 10 x 20 lbs
Round 4 10 x 20 lbs
SHOULDERS & BACK - Reverse Grip Cable Fly 4 sets 10
Set 1 10 x 40 lbs
Set 2 10 x 40 lbs
Set 3 10 x 40 lbs
Set 4 10 x 40 lbs
Superset of 3 rounds
Bicycle Crunch 3 rounds 30 seconds
Round 1 45
Round 2 50
Round 3 45
V ups 3 rounds 30 seconds
Round 1 15
Round 2 15
Round 3 5
How to Do a Russian Twist | Ab Workout 3 rounds 30 seconds
Round 1 40 x 15 lbs
Round 2 35 x 15 lbs
Round 3 40 x 15 lbs
Bodyweight Calf Raises 3 sets 15-20 focus on a full range of motion
Set 1 25
Set 2 25
Set 3 25
Notes

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Fri Jun 01, 2018 6:12 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
Skipped the gym yesterday because feeling like crap. Today did chest and triceps. Pushed weights up on almost everything. Still feeling shitty, but tomorrow i can sleep in.

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Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Sun Jun 03, 2018 11:46 am 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
Yesterday, did legs. About to go in and do back and biceps.

Barbell Front Squat 5 sets 10
Set 1 10 x 45 lbs
Set 2 10 x 65 lbs
Set 3 10 x 65 lbs
Set 4 10 x 65 lbs
Set 5 10 x 65 lbs
Dumbbell Step Ups 3 sets 12 each leg
Set 1 12 x 15 lbs
Set 2 12 x 15 lbs
Set 3 12 x 15 lbs
Leg Extensions with Toes Out 4 sets 15
Set 1 20 x 30 lbs
Set 2 20 x 30 lbs
Set 3 20 x 30 lbs
Set 4 20 x 30 lbs
Dumbbell Romanian Deadlift 5 sets 8-10
Set 1 10 x 50 lbs
Set 2 10 x 50 lbs
Set 3 10 x 50 lbs
Set 4 10 x 50 lbs
Set 5 10 x 50 lbs
Goblet Squat 3 sets 15-20
Set 1 20 x 25 lbs
Set 2 20 x 25 lbs
Set 3 20 x 25 lbs

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Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Sun Jun 03, 2018 3:55 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
Today, back and biceps and 20 minutes of intervals on the elliptical.


Assisted Pull-Up Machine 4 sets 8-10
Set 1 10 x 70 lbs
Set 2 10 x 55 lbs
Set 3 8 x 45 lbs
Set 4 8 x 45 lbs
Superset of 4 rounds
Reverse Grip Cable Row | How To Perform Them Corre 4 rounds 15
Round 1 15 x 55 lbs
Round 2 15 x 55 lbs
Round 3 15 x 55 lbs
Round 4 15 x 55 lbs
Seated Cable Wide Grip Row 4 rounds 10
Round 1 10 x 55 lbs
Round 2 10 x 55 lbs
Round 3 10 x 55 lbs
Round 4 10 x 55 lbs
Wide Grip Lat Pulldown | A Complete Guide and Form Tips 4 sets 12
Set 1 12 x 70 lbs
Set 2 12 x 85 lbs
Set 3 12 x 85 lbs
Set 4 12 x 85 lbs
Machine Seated Vertical Row 5 sets 10
Set 1 10 x 90 lbs
Set 2 10 x 90 lbs
Set 3 10 x 90 lbs
Set 4 10 x 90 lbs
Set 5 10 x 90 lbs
How To: Standing Lat Pushdown (Cable ... 5 sets 10-12
Set 1 12 x 30 lbs
Set 2 12 x 30 lbs
Set 3 12 x 30 lbs
Set 4 12 x 30 lbs
Set 5 12 x 30 lbs
EZ Bar Bicep Curl 4 sets 12
Set 1 12 x 30 lbs
Set 2 12 x 30 lbs
Set 3 12 x 30 lbs
Set 4 12 x 30 lbs
One Arm Cable Bicep Curl 3 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
21's 1 set 21 as shown in video
Set 1 21 x 20 lbs

Going to compete on July 13 in my first Highland Games of the year. I may not practice very much, apparently, I'm better when I don't. Regardless, going to aim to get 6 sessions in before the competition.

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Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Wed Jun 06, 2018 7:22 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
3 Point Shoulder Raise 3 sets 8 each point
Set 1 8 x 10 lbs
Set 2 8 x 10 lbs
Set 3 8 x 10 lbs
One Arm Standing Dumbbell Shoulder Pres 3 sets 10 each arm
Set 1 10 x 20 lbs
Set 2 10 x 20 lbs
Set 3 10 x 20 lbs
Superset of 4 rounds
Leaning-Away Dumbbell Lateral Raise 4 rounds 12
Round 1 12 x 10 lbs
Round 2 12 x 10 lbs
Round 3 12 x 10 lbs
Round 4 12 x 10 lbs
Front Plate Raise 4 rounds 10
Round 1 10 x 25 lbs
Round 2 10 x 25 lbs
Round 3 10 x 25 lbs
Round 4 10 x 25 lbs
SHOULDERS & BACK - Reverse Grip Cable Fly 4 sets 10
Set 1 10 x 40 lbs
Set 2 10 x 45 lbs
Set 3 10 x 50 lbs
Set 4 10 x 50 lbs
Superset of 3 rounds
Bicycle Crunch 3 rounds 30 seconds
Round 1 50
Round 2 50
Round 3 50
V ups 3 rounds 30 seconds
Round 1 10
Round 2 10
Round 3 10
How to Do a Russian Twist | Ab Workout 3 rounds 30 seconds
Round 1 40 x 15 lbs
Round 2 40 x 15 lbs
Round 3 40 x 15 lbs
Bodyweight Calf Raises 3 sets 15-20 focus on a full range of motion
Set 1 30
Set 2 30
Set 3 30

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Thu Jun 07, 2018 5:58 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
Barbell Front Squat 5 sets 10
Set 1 10 x 45 lbs
Set 2 10 x 65 lbs
Set 3 10 x 85 lbs
Set 4 10 x 85 lbs
Set 5 10 x 85 lbs
Machine Single Leg Extensions 6 sets 12 each leg
Set 1 15 x 10 lbs
Set 2 15 x 10 lbs
Set 3 15 x 10 lbs
Set 4 15 x 10 lbs
Set 5 15 x 10 lbs
Set 6 15 x 10 lbs
Dumbbell Romanian Deadlift 5 sets 8-10
Set 1 10 x 50 lbs
Set 2 10 x 50 lbs
Set 3 10 x 50 lbs
Set 4 10 x 50 lbs
Set 5 10 x 50 lbs
Goblet Squat 3 sets 15-20
Set 1 20 x 35 lbs
Set 2 20 x 35 lbs
Set 3 20 x 35 lbs
Notes
Add

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Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Fri Jun 08, 2018 4:42 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
Incline Dumbbell Bench Press 4 sets 10-12
Set 1 12 x 25 lbs
Set 2 12 x 30 lbs
Set 3 12 x 35 lbs
Set 4 12 x 35 lbs
Pec Dec FLy Machine for Women 3 sets 15
Set 1 15 x 55 lbs
Set 2 15 x 55 lbs
Set 3 15 x 55 lbs
Superset of 4 rounds
Neutral Grip Dumbbell Bench Press 4 rounds 10
Round 1 10 x 35 lbs
Round 2 10 x 35 lbs
Round 3 12 x 35 lbs
Round 4 10 x 35 lbs
CHEST - Single Arm Cable Chest Fly 4 rounds 10
Round 1 10 x 15 lbs
Round 2 10 x 15 lbs
Round 3 10 x 15 lbs
Round 4 10 x 15 lbs
How to Use the Assisted Dip Machine - FIT College 3 sets 10-15
Set 1 12 x 70 lbs
Set 2 11 x 70 lbs
Set 3 11 x 70 lbs
Cable Tricep Kickback 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Cable Reverse Grip Tricep Pulldown 4 sets 12
Set 1 12 x 20 lbs
Set 2 12 x 30 lbs
Set 3 12 x 30 lbs
Set 4 12 x 30 lbs

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Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Sun Jun 10, 2018 4:55 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
Assisted Pull-Up Machine 4 sets 8-10
Set 1 10 x 55 lbs
Set 2 10 x 50 lbs
Set 3 9 x 45 lbs
Set 4 8 x 45 lbs
Superset of 4 rounds
Reverse Grip Cable Row | How To Perform Them Corre 4 rounds 15
Round 1 15 x 55 lbs
Round 2 15 x 55 lbs
Round 3 15 x 55 lbs
Round 4 15 x 55 lbs
Seated Cable Wide Grip Row 4 rounds 10
Round 1 10 x 55 lbs
Round 2 10 x 55 lbs
Round 3 10 x 55 lbs
Round 4 10 x 55 lbs
Wide Grip Lat Pulldown | A Complete Guide and Form Tips 4 sets 12
Set 1 12 x 70 lbs
Set 2 12 x 85 lbs
Set 3 12 x 85 lbs
Set 4 12 x 70 lbs
Machine Seated Vertical Row 5 sets 10
Set 1 8 x 90 lbs
Set 2 10 x 90 lbs
Set 3 10 x 90 lbs
Set 4 10 x 90 lbs
Set 5 10 x 90 lbs
How To: Standing Lat Pushdown (Cable ... 5 sets 10-12
Set 1 12 x 30 lbs
Set 2 12 x 35 lbs
Set 3 12 x 35 lbs
Set 4 12 x 35 lbs
Set 5 12 x 35 lbs
EZ Bar Bicep Curl 5 sets 12
Set 1 12 x 30 lbs
Set 2 12 x 30 lbs
Set 3 12 x 30 lbs
Set 4 12 x 30 lbs
Set 5 12 x 30 lbs
One Arm Cable Bicep Curl 3 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
21's 1 set 21 as shown in video
Set 1 21 x 30 lbs

Serious arm pump today. Probably from the creatine. Weird and uncomfortable.

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Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Mon Jun 11, 2018 3:06 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
another leg day. knees were a bit delicate this morning so just took it slow.

have to do a video shoot for my job next week so trying to tighten up the macros. starting a cut this week. need to ditch the alcohol and find inner peace. any suggestions?

_________________
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Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Wed Jun 13, 2018 1:49 am 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
25 minutes cardio and some horse riding.

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Wed Jun 13, 2018 11:55 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
3 Point Shoulder Raise 3 sets 8 each point
Set 1 8 x 10 lbs
Set 2 8 x 10 lbs
Set 3 8 x 10 lbs
One Arm Standing Dumbbell Shoulder Pres 3 sets 10 each arm
Set 1 10 x 22.5 lbs
Set 2 10 x 22.5 lbs
Set 3 10 x 22.5 lbs
Superset of 4 rounds
Leaning-Away Dumbbell Lateral Raise 4 rounds 12
Round 1 12 x 10 lbs
Round 2 12 x 10 lbs
Round 3 12 x 10 lbs
Round 4 12 x 10 lbs
Front Plate Raise 4 rounds 10
Round 1 10 x 25 lbs
Round 2 10 x 25 lbs
Round 3 10 x 25 lbs
Round 4 10 x 25 lbs
SHOULDERS & BACK - Reverse Grip Cable Fly 4 sets 10
Set 1 10 x 55 lbs
Set 2 10 x 55 lbs
Set 3 10 x 55 lbs
Set 4 10 x 55 lbs
Superset of 3 rounds
Bicycle Crunch 3 rounds 30 seconds
Round 1 50
Round 2 50
Round 3 50
V ups 3 rounds 30 seconds
Round 1 15
Round 2 15
Round 3 15
How to Do a Russian Twist | Ab Workout 3 rounds 30 seconds
Round 1 30 x 25 lbs
Round 2 30 x 25 lbs
Round 3 30 x 25 lbs
Bodyweight Calf Raises 3 sets 15-20 focus on a full range of motion
Set 1 30
Set 2 30
Set 3 30

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Fri Jun 15, 2018 2:49 am 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
Second leg day. My quads are tight as is my psoas, that's why my knees hurt. Need to stretch.

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Fri Jun 15, 2018 9:52 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
Chest and triceps day and riding horses. :)

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Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Sat Jun 16, 2018 9:31 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
Went riding again today. My legs are really tight in places that make riding kind of uncomfortable, specifically front of lower calf. Need to figure out some flexibility for this, its kind of odd, might just need some serious foam rolling.

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Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Mon Jun 18, 2018 5:11 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
my coach changed up my program, more frequency, a lot more volume. and more cardio. didi my new back day today.

definitely need to address my quads, calves, and psoas daily if i want to keep this up and still ride.

my schedule is crazy, but need to get some throwing in. at least 4 sessions before Grandfather Mountain.

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Tue Jun 19, 2018 6:11 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
ab and leg day. lots of reps. sets of like 40-45 reps. blasphemy! so far, my cut has delivered a dad bod. need more fiber

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Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Thu Jun 21, 2018 10:20 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
Chest and arm day. more horse riding.

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Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Fri Jun 22, 2018 4:48 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5571
Location: Surrounded by short irrational people
Ab and glute day.

icycle Crunch 3 sets 40 seconds
Set 1 60
Set 2 60
Set 3 60
Bodyweight Calf Raises 3 sets 15-20
Set 1 30
Set 2 30
Set 3 30
V ups 3 sets 12-15
Set 1 12
Set 2 15
Set 3 15
Machine Seated Calf Raise 3 sets 10-12
Set 1 12 x 90 lbs
Set 2 12 x 90 lbs
Set 3 12 x 90 lbs

Movement Demo - The Conventional Deadlift 6 sets 8
Set 1 8 x 45 lbs
Set 2 8 x 95 lbs
Set 3 8 x 135 lbs
Set 4 8 x 135 lbs
Set 5 8 x 135 lbs
Set 6 8 x 135 lbs
Goblet Squat 5 sets 8
Set 1 8 x 35 lbs
Set 2 8 x 35 lbs
Set 3 8 x 35 lbs
Set 4 8 x 35 lbs
Set 5 8 x 35 lbs
Superset of 4 rounds
How To: Leg Extension (Cybex) 4 rounds 12
Round 1 12 x 45 lbs
Round 2 12 x 45 lbs
Round 3 12 x 45 lbs
Round 4 12 x 45 lbs
Dumbbell Step Ups - Leg Exercise - Bodybuilding.co 4 rounds 12 each leg
Round 1 12 x 0 lbs
Round 2 12 x 0 lbs
Round 3 12 x 0 lbs
Round 4 12 x 0 lbs
Dumbbell Sumo Squat 3 sets 15
Set 1 15 x 35 lbs
Set 2 15 x 35 lbs
Set 3 15 x 35 lbs

_________________
Quote:
Never eat more than you can lift.


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