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Old 02-18-2018, 10:50 AM   #601
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Shoulders and Sprints Today

DB Shoulder Press 15x15x10x10x10

Single Arm DB Lateral Raise 10x10x10 (1 sec hold at the top)

DB Lateral Raise 15x10x10x10

Standing DB Shoulder Press 15x10x10x10

Bent over rear Dealt Fly 15x15x15x15

Smith Mch Row 15x12x10x10

DB Shrugs 12x12x10x10

Mch Rear Delt Fly's 12x12x12x12

15x50 yard sprints


Did lots of stretching today also.

Groins and hip flexers are tightttttt
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Old 02-19-2018, 05:15 PM   #602
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DB side step-ups. 3 x 12 each leg.
Physioball leg/hamstring curls. 3 sets of 20.
Spiderman push-ups. 3 sets to failure.
DB clean and press. 3 x 12.
Pull ups. 3 sets to failure.
Eccentric brake slammers. 3 x 10 each arm..

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Old 02-19-2018, 06:23 PM   #603
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Sunday was a scheduled off day and life sprung up as usual and I missed today. Back to the gym tomorrow.
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Old 02-19-2018, 07:20 PM   #604
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Back & biceps with cardio this morning

Chest & triceps with cardio tomorrow morning
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Old 02-19-2018, 07:32 PM   #605
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Went hunting sat/sun/this morning. Filled some feeders and dragged a whitetail buck and axis spike for yesterdays workout.
Back in the gym tonight for chest/biceps/calves/cardio
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Old 02-19-2018, 08:08 PM   #606
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Sunday was chest, biceps, and calves. With warm up and cool down, I was in there for 2.25 hrs and felt great walking out the door. Today I wade fished from sun up to sun down. Long day and didnt get near enough calories in.
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Old 02-19-2018, 10:40 PM   #607
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Went hunting sat/sun/this morning. Filled some feeders and dragged a whitetail buck and axis spike for yesterdays workout.
Back in the gym tonight for chest/biceps/calves/cardio
Congrats on the organic nonGMO protein.
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Old 02-20-2018, 08:16 AM   #608
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Off days over the weekend. Hit it yesterday for legs and back. This morning was five sets each chest and bicep supersets with the final set being strip sets.

flat bench press/knees to chin
Seated wide grip press/barbell curl/incline leg press
Incline dumbbell curl/Pec deck
Hammer curl bar/hanging leg raises

The gym was crowded this morning and it felt like they had the heater on. Pretty sure they're gonna need to mop the place after I left.

Back on the Nitraflex as of yesterday. The mental focus is much better today.
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Old 02-20-2018, 08:30 AM   #609
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I took off Friday/Saturday and paid for it in the pool on Sunday.
I hit legs yesterday.
Tons of squats steadily building from 40%-80%.
I have started cutting down on the amount of different motions I do for legs and focus primarily on squats and calf lifts. I find that if I do max effort leg days (typically having to spend 30 minutes or so in the spa before I am able to walk out of the gym) my body becomes so fatigued trying to recover that my other lifts suffer the rest of the week.
Does anyone else have this problem?
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Old 02-20-2018, 09:03 AM   #610
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Yesterday ended up indeed being a off day as we didn’t get back home until 7pm

My legs, specifically hamstrings and groin, are still toast so arms today instead of legs. I think the leg tenderness is due to the wind sprints as I can’t tell you the last time I did sprints.

Been doing 5x’s the stretching too
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Old 02-20-2018, 10:00 AM   #611
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I'm using the c4 preworkout mix to overcome my sloth-like motivation. It's proba boy bad for me but it's doing wonders for my stamina
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Old 02-20-2018, 11:54 AM   #612
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Quote:
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I'm using the c4 preworkout mix to overcome my sloth-like motivation. It's proba boy bad for me but it's doing wonders for my stamina
C4 is good, Iím a Hyde fan but I donít recommend it if you workout at night or are new to preworkouts.
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Old 02-20-2018, 11:55 AM   #613
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I'm using the c4 preworkout mix to overcome my sloth-like motivation. It's proba boy bad for me but it's doing wonders for my stamina
c4 is solid stuff. Used it for years.
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Old 02-20-2018, 12:02 PM   #614
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Good 2 hear.
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Old 02-20-2018, 02:36 PM   #615
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Woke up this morning and felt like a Mack Truck ran over me....twice. Stiff, sore and aching all over for no apparent reason. That made it a shoulder mobility day in the gym for the short time I had. Paid my water bill today, before going to the gym. Checked my online acct info as usual and noticed a $1200 difference. So, I called my Credit Union and they said the City of Pasadena charged my card for $1190.09. Needless to say I did a *** and called the water department. They reversed the charges and made the correct charge of $119 to my card. I checked my acct again and all is good. Interesting morning for sure.
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Old 02-20-2018, 05:02 PM   #616
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Awesome Bi & Tri work out

Decline sit ups 5x20
Russian twist 3x40
Ab crunches Mch 5x15

Had to leave to take the wife to the airport cutting t short.

Came back home and went to the apt gym and knocked out 1 mile on the bike at a fast pace, jogged a mile, more abs (Crunchs, Leg lifts, oblique plate lifts, Cable twist all 5x20)


Chest Tomorrow and if I’m feeling absolutely insanely stupid and can go into work a little later then usual I’ll throw in Legs....... that’s a huge maybe lol
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Old 02-20-2018, 05:43 PM   #617
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Jumping jacks 1 minute.
Low plank mountain climbers 1 minute.
Plank walkouts inchworm 1 minute.
Bodyweight squats 1 minute.
Rest 1 minute.
Repeat 3 more times, 4 total. Worked up a pretty good sweat in that 19 minutes.

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Old 02-20-2018, 09:20 PM   #618
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10 minute treadmill workout.

Buttload of shoulder and abs exercises.

13 minute mile on the treadmill for cardio.

Jim beam and coke zero for recovery shake.
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Old 02-21-2018, 07:36 AM   #619
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Doing the unthinkable....

Did a full chest workout and on my 2nd to last exercise for legs then 10-15 mins of stair master....


Please lord have mercy on me these next few days....
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Old 02-21-2018, 07:37 AM   #620
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Doing the unthinkable....

Did a full chest workout and on my 2nd to last exercise for legs then 10-15 mins of stair master....


Please lord have mercy on me these next few days....
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Old 02-21-2018, 08:14 AM   #621
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Slept pretty well thanks to the muscle relaxer the doc gave me. Legs and shoulders today superset 5X8 increasing the weight 10% or more every set.

Squats/lateral raise/ab roller
Dumb bell shoulder press/hanging leg raise/walking lunges (weighted)
Rear delt cable pulls/leg extension/crunches

Tomorrow will be back and triceps. I think.
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Old 02-21-2018, 08:19 AM   #622
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Hit chest yesterday.
Flat, incline, and decline bench.
Then went to barbell bench and burned out on cable fly's.
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Old 02-21-2018, 08:56 AM   #623
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I regret everything lol

Weighed in at 224 just now which marks a total of 51 pounds lost since Jan 1st of 2016 and no idea how much muscle I’ve added as I had next to none back then. I’ve been floating between 225-230 the last couple months so hitting it extra hard to push through this bump in the road.

Goal is to get below 210 by the end of this program (8 weeks total and just rolled into week 2 today)
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Old 02-21-2018, 05:01 PM   #624
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ISO reverse crunches to failure.
Physioball around the world 16x.
DB v-up Russian twist to failure.
Canoes 40x.
Ran circuit twice.

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Old 02-21-2018, 05:11 PM   #625
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Crappy night of sleep but ended up having a great workout. Very surprising to me. Warmup on the rower, Shoulder and Trap supersets, abs, rower again and then stretches in the sauna. 1hr 50min total.
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Old 02-21-2018, 05:20 PM   #626
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Quote:
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I regret everything lol

Weighed in at 224 just now which marks a total of 51 pounds lost since Jan 1st of 2016 and no idea how much muscle Iíve added as I had next to none back then. Iíve been floating between 225-230 the last couple months so hitting it extra hard to push through this bump in the road.

Goal is to get below 210 by the end of this program (8 weeks total and just rolled into week 2 today)
That's awesome man. Nice accomplishments!

My weight's not dropping much at all. I keep telling myself it's because I'm putting on muscle but it may be table muscle.

I'm getting promoted to Lieutenant next Friday and was hoping to look nice and trim in my uniform. I don't think that's happening.
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Old 02-21-2018, 06:51 PM   #627
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Quote:
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I regret everything lol

Weighed in at 224 just now which marks a total of 51 pounds lost since Jan 1st of 2016 and no idea how much muscle Iíve added as I had next to none back then. Iíve been floating between 225-230 the last couple months so hitting it extra hard to push through this bump in the road.

Goal is to get below 210 by the end of this program (8 weeks total and just rolled into week 2 today)
Congrats and keep on that grind!!!

Clean Press 7x2
Clean Pulls with shrugs on last set 5x3 x 10 shrugs
Lat DB Raises 4x10
Facepulls 3x15
15 cool down on treadmill
Machine Crunches to finish

Worked out in the afternoon today. Felt a lot stronger.
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Old 02-21-2018, 07:10 PM   #628
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That's awesome man. Nice accomplishments!

My weight's not dropping much at all. I keep telling myself it's because I'm putting on muscle but it may be table muscle.

I'm getting promoted to Lieutenant next Friday and was hoping to look nice and trim in my uniform. I don't think that's happening.
Keep up the strong work sir!! Its worth it in the end and by no means will come easy but you’ll look back and not regret a thing!

The uniform still may be tight but I can bet it’s not as tight as it was 2 months ago and it will be even looser in another 2 months! Also, congrats on the promotion and thank you for your service as always sir. It’s been fun following along watching you crack cold cases and hunting elephants over the years

Icetrauma- Appreciate the kind words sir!
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Old 02-21-2018, 08:06 PM   #629
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That's awesome man. Nice accomplishments!

My weight's not dropping much at all. I keep telling myself it's because I'm putting on muscle but it may be table muscle.

I'm getting promoted to Lieutenant next Friday and was hoping to look nice and trim in my uniform. I don't think that's happening.
Congrats on the promo. If the uniform is tight around the shoulders, arms and chest and loose on the belly, you're heading in the right direction.
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Old 02-22-2018, 09:59 AM   #630
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Chest, back and triceps today. Tried to make giant sets out of it, but seems everyone wanted to use the free weights this morning. 5X8-10

Incline dumbbell press/wide grip rows
Reverse grip bench/Barbell rows


Triceps. 3 sets to failure. Last set is drop sets

Tricep pushdown pronated/supinated-V-bar pullups
Cable Tricep kickback/V-bar pullups

I want to do weighted pullups, but the cable crossover is too short and the high bar in the box is just a hair to high so I have to jump a little to get a grip. Ah, I just figured it out! I'll use those low stepper things I see the women using.

Off the rest of the weekend. Headed to the lease Friday to fill feeders and kill some critters. Back at it Monday. Have a great weekend!
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Old 02-22-2018, 12:23 PM   #631
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Same old routine with rowing, back, triceps and calves today. Prior to my workout I met with a nutritionist today and she suggested I had some additional carbs after my workout and to my evening snack. Otherwise everything else was rock solid in her opinion. She is also a personal trainer and asked to look over my workout plan. She suggested that when I was done with the current portion of my lifting plan to take 1 or 2 weeks and go lighter with higher reps before moving onto the lower heavy/lower rep portion. She said it will help my body recover some before hitting it hard and heavy for the next 7 weeks.
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Old 02-22-2018, 01:04 PM   #632
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Legs, calves and cardio
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Old 02-22-2018, 01:06 PM   #633
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No gym today. Stuck working a double.
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Old 02-22-2018, 05:35 PM   #634
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Back completed today

Arms and abs tomorrow

My legs are a freaking wreck
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Old 02-22-2018, 05:43 PM   #635
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Today was supposed to be bicycle ride. Subbed 4 minutes of hell.
Alternating DB swings.
DB skater hops.
DB sunrise/sunset.
Star jump push-ups.
Low plank twisting pistons.
Low plank mountain climbers.
Burpee jump press.
Jump rope.
30 seconds each, run through twice.

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Old 02-23-2018, 12:44 PM   #636
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Legs and abs today. I forgot to do my second round on the rowing machine, oh well. Off day tomorrow will be spent outside working in the yard and clearing some brush small trees. Yall have a good weekend.
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Old 02-23-2018, 12:45 PM   #637
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Solid shoulder day yesterday. Added a 500M swim and then played volleyball for a few hrs. Feeling it today.
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Old 02-23-2018, 12:56 PM   #638
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Last night.

10 minute warm-up on TM

Back and tris and calves


Then 1 mile run on TM



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Old 02-23-2018, 01:40 PM   #639
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Cleans 7x2
Leg Press 5x10 - squat racks were occupied.
Reverse grip lat pull downs 3x10
Machine rows 3x10
Cable pull-overs 1x15
V-bar push downs 3x10
Machine dips 3x10
Single arm reverse grip pull downs 1x15
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Old 02-23-2018, 06:56 PM   #640
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DB swings 3 x 20.
Hip bucks 3 x 40.
Reverse lunge curls 3 x 12.
Clean and press 3 x 12.
Tubing rotational chest press 3 x 12.
Inverted rows 3 x 12.
Monday is a 400 challenge threepeat. Also have another challenge next week that I'm not looking forward to........or maybe I am?!

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Old 02-23-2018, 08:22 PM   #641
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also have another challenge next week that i'm not looking forward to........or maybe i am?!

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get it!
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Old 02-24-2018, 09:25 AM   #642
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Arms and abs went awesome yesterday

In the 2nd half of shoulders currently and 30 mins on the stair master to follow


My legs are still really tender but legs maŮana
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Old 02-24-2018, 11:22 AM   #643
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Got in some treadmill, rotating stair case of death, rotator cuff, shoulder mobility and abs.
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Old 02-24-2018, 11:38 AM   #644
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Both stair masters were taken so 20 min jog on the treadmill for 2.2 miles to end it

Shoulders are toast
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Old 02-25-2018, 08:46 AM   #645
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About to head in for legs....

Already sore just thinking about it.
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Old 02-25-2018, 10:13 AM   #646
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Legs and abs yesterday.

Smith squats 3x10
Hexbar Dead lifts 3x10

DB squats 3x10
DB deadlifts 3x15

Leg ext. 3x12
Leg CURLS 3x12
Leg press sled 3x10

DB reverse lunges 3x10

OBLIQUE CRUNCHES
3x20 each side

Weigted side bends 3x20

Ab roller 1x10 (first time to try, not sure was doing it rigjt)

Weighted AB crunch machine 3x12

Chair leg raises 3x10

12 minute mile on treadmill (not the best idea on legs day)

Last edited by Chew; 02-25-2018 at 10:31 AM.
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Old 02-25-2018, 11:41 AM   #647
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Done....

Legs are toast....
abs are toast...
stair master drove the dagger into the heart lol

In other news I brought the wife along as she usually does the orange theory fitness thing and when we got home she has stopped speaking to me

Calf press (20) /// Laying leg curl (10) /// Leg extension (10) all x3
Leg press 3x20 increasing weight
DB walking Lunges 15x15x12x10 (each leg)
Smith Squats 20x20x15x10x10x20 all increasing weight with the 10’s being heavy and last 20 a DS
Leg curls SS leg extensions 20x20x15x15

Abs:
4x30 sec planks /// Weighted Russian twist 4x30
Crunch 4x25
Scissors /// leg kicks 4x12 each
Mch crunch 5x15

10 mins of stair master 1000 steps total

Last edited by 150class; 02-25-2018 at 11:51 AM.
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Old 02-25-2018, 11:47 AM   #648
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Today was a slated off day so I went in for an hour of stretching and an easy rowing session.
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Old 02-25-2018, 11:51 AM   #649
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In other news I brought the wife along as she usually does the orange theory fitness thing and when we got home she has stopped speaking to me
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Old 02-26-2018, 08:50 AM   #650
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I went to the lease this past weekend so I got a pretty good work out in lifting bags of corn out of the back of the UTV and lifting them up over my head. I found that standing on the sides of the UTV bed is a pretty good core exercise for stabilization. Otherwise I'd fall off the bed!

Gym was crowded to day so I didn't get to finish everything I wanted, but still got a pretty good one in. Legs and back 4X8

Hack squat/seated row wide grip
Leg extension/body weight wide grip pullups
Incline leg press/body weight ring pullups
Weighted walking lunges/ab roller

Chest and biceps tomorrow
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