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Old 03-10-2018, 03:32 PM   #751
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Off day smoff day

Ate at my favorite breakfast place over in Grapevine (Old West Cafe) and I do not even want to take a guess at how many calories I consumed

10.1 mile jog took at least a good chunk of it back off and some dancing at the wedding should help shed a few more
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Old 03-10-2018, 09:05 PM   #752
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Back and triceps. Bought me a jump rope today with weighted handles. Azzzzzzz kicker
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Old 03-11-2018, 04:11 PM   #753
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Just wrapped up a good bi’s, tri’s, and abs session

Phase 2 of the program I’m doing starts mañana with Chest and some cardio
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Old 03-11-2018, 08:00 PM   #754
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Started a new 12 week program today. Less exercises. Did legs and calves tonight plus 4000 strides on the elliptical.

Squats
Walking db lunges
Leg presses
Seated calf raises
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Old 03-11-2018, 10:04 PM   #755
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Chest back and triceps. 4 sets of 8 reps on everything
superset
BB row
Bench press

Superset
Rows
Incline bench

Giant set
Skull crushers
DB flys
Tricep cable extension

Followed by 10 burpees every minute on the minute for ten minutes. (You could hardly call them burpees at the end)
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Old 03-12-2018, 08:24 AM   #756
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Chest and back today. 4x8-10 supersets. 4 set is trip sets.

Wide grip seated chest press/seated row
Flat bench dumb bell press/body weight pullup
Cable fly/neutral grip pullup

Undecided about tomorrows beat down, but its probably gonna be legs and shoulders.
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Old 03-12-2018, 12:19 PM   #757
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Everything went up today after stalling for the previous several weeks. Only working out 4 days last week and doing low weight high reps on those days was exactly what my body needed. Rowing before and after, Chest, biceps and calves. Stretching at the very end. Right at 2 hours total.
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Old 03-12-2018, 03:02 PM   #758
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Chest is destroyeddddd
Felt like someone was cutting my pecs down the middle with a knife during my last exercise lol

DB Chest fly 15x15x12x12x12
Smith incline 15x15x(5 partial to 10 full)x(5 par to 8 full)x(5 par to 5 full)x(5par to 5 full)
Cable fly Ladders (5low x 5mid x 5 high)x3= 1 Set done 4 times SS with 12 push ups
DB close grip Press 15x15x12x12x(10 partial to full)
BB bench press 4x10
Smith incline 15 x (5 full x 5 partial x 5 full) done 3 times
Mch Chest Flys 5x12 SS with 10 sec chest flex’s

15 50yard wind sprints
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Old 03-12-2018, 03:04 PM   #759
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Quote:
Originally Posted by 150class View Post
Chest is destroyeddddd
Felt like someone was cutting my pecs down the middle with a knife during my last exercise lol

DB Chest fly 15x15x12x12x12
Smith incline 15x15x(5 partial to 10 full)x(5 par to 8 full)x(5 par to 5 full)x(5par to 5 full)
Cable fly Ladders (5low x 5mid x 5 high)x3= 1 Set done 4 times SS with 12 push ups
DB close grip Press 15x15x12x12x(10 partial to full)
BB bench press 4x10
Smith incline 15 x (5 full x 5 partial x 5 full) done 3 times
Mch Chest Flys 5x12 SS with 10 sec chest flex’s

15 50yard wind sprints
Nice one. That does sound painful.
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Old 03-12-2018, 05:07 PM   #760
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Diamond cutter push-ups to failure SS pull-ups to failure. 3 sets.
12 Alternating incline DB press each arm SS 12 DB renegade rows each arm. 3 sets.
12 Tubing rotational press SS 12 tubing rotational high rows. 3 sets.
Threw in 3 sets of low weight DB decline press burnouts just for fun.

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Old 03-13-2018, 08:37 AM   #761
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Back and cardio done

Deadlift 15x15x10x10x10
Single arm dumbbell lawnmowers 15x15x10x10
TBar Rows 20x15x10x10
Lat pull down 15x12x12x10
Seated cable pull 20x15x12x10
Single arm Mch pull down 15x15x12x12
Straight arm lat pull down 20x15x15x15
Hyperextensions 4x25
Mch Row 20x15x12x12

20 mins of stair master


Arms and Abs tomorrow
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Old 03-13-2018, 08:44 AM   #762
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Shoulders and abs today. All strip sets 4X each exercise. I won't be able to move my arms later today.

Lateral raise/incline situps
Dumbbell shoulder press/hanging leg raise
Rear delt dumbbell fly/ab roller

Tomorrow is leg day.

#dadbod
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Old 03-13-2018, 08:54 AM   #763
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Where are all the new people at?
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Old 03-13-2018, 08:59 AM   #764
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Shoulder is finally starting to feel a little better.
I hit two PR's in the past week. 415x4 on DL Friday then 260x7 on bench yesterday, so I'm pretty pleased!
Yesterday was bench:
Flat bench - 8x(5-10reps increasing then decreasing weight)
Incline - 5x10
Decline - 6x10
Fly's - 4x10
Decline Burnout - 2x20
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Old 03-13-2018, 09:02 AM   #765
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Strained groin 3 days ago so, legs are on the back burner. Yesterday was shoulder day. Lots of behind the neck OHP, range of motion exercise dB raises. Today will be back and chest.
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Old 03-13-2018, 09:12 AM   #766
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Quote:
Originally Posted by rtp View Post
Where are all the new people at?

The same thing that happens to all"resolutioners"! They quit when the pain hit them! LOL!
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Old 03-13-2018, 09:37 AM   #767
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Quote:
Originally Posted by rtp View Post
Where are all the new people at?
Hopefully they're so busy working out, they don't have time to post.

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Old 03-13-2018, 10:41 AM   #768
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Not sure what happened today. I woke up and the scale dropped like a rock. Started the year at 292 and now 263.5
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Old 03-13-2018, 11:50 AM   #769
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Chesr, back and arms day. All sets of 10.

Hammer Strength Super High Incline/Lat Pull downs
HS Decline/Close grip rows
Cable high setting flyers/Machine reverse grip pulls
Cable low setting flyers/Rope pull overs
Over head cable extensions/DB Hammer Curls
Single Arm cable neutral grip pull downs/DB concentration curls
Cable reverse grip pull downs/Machine preacher cables
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Old 03-13-2018, 12:31 PM   #770
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Rowing, shoulders and traps, then abs and finished on the bike, then sauna with some stretching. Elbow still isnt right, lower back has been tight for awhile now and going for an MRI on my left knee today. IT SUCKS GETTING OLD!
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Old 03-13-2018, 05:06 PM   #771
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Agility ladder lateral runs, in in out outs, icky shuffle, and Ali shuffle. 10 times each. Ready for this program to be over so I can modify it.

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Old 03-13-2018, 08:51 PM   #772
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2nd day of new 12 week program. Weeks 1-3 are prep phase. I probably should have skipped to weeks 4 through 6 since I was already doing most of these but I decided to start from the beginning just to work on form. Only took me an hour today.

In between sets I did 30 flutter kicks to work out the ABS a little bit since this program doesn't have any abs.
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Old 03-14-2018, 08:40 AM   #773
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Continuing the strip down madness today. Legs and biceps.

Hack squat/Barbell curl
Preacher curl/leg extension
Calf raises/hammer curl bar
Incline dumbbell curl as a finisher.

Gym was busy this morning cuz everyone wanted to use the same equipment.

Tomorrow is hamstrings and triceps
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Old 03-14-2018, 11:35 AM   #774
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Back and triceps today. My left elbow is on fire and had to short my last exercise. Im going to try some prescription topical inflammation creme and pain medicine I have to see if that helps along with some icing. If it doesnt fix it, Im going to have to stand down for awhile on the weight lifting and switch over to cardio and core work. Probably just get skinny again dang it.
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Old 03-14-2018, 11:47 AM   #775
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Hit back yesterday. Shoulder is starting to feel a bit better so I’m starting to be able to go a little heavier.
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Old 03-14-2018, 11:53 AM   #776
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Rotator cuff, shoulder mobility and ab day. Groin is still acting up so leg use is limited. Tomorrow will most likely be an off day, it’s the wife’s bday.
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Old 03-14-2018, 11:58 AM   #777
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Feeling sore where I should and some pain where I shouldn’t after deadlifts yesterday...

Arms and abs today
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Old 03-14-2018, 05:17 PM   #778
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12 forward DB step ups SS 15 DB swings. 3 sets.
6 lunge rotation hip presses each leg SS 12 DB side lunges each leg. 3 sets.
45 seconds skater hops SS 30 seconds split squat jumps. 3 sets.

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Old 03-14-2018, 05:18 PM   #779
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Arms and abs were a success

3 wind sprints and my hammys were having none of it lol

Shoulders in the AM
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Old 03-14-2018, 11:39 PM   #780
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Did a nice run then went to the gym for back and biceps. All except the deadlifts. I still don't know what I'm doing and don't want to hurt my back. Have done some with hex bar...think I'll stick to that.
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Old 03-15-2018, 07:59 AM   #781
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Phase 2 is a beast

Shoulders destroyed

Smith Mch Shoulder Press
15x15x(5x5x5x5 alternating between partial and full reps) done 3 times

DB Front Raise with 1 sec pause up top
10x10x10

DB Lateral Dropsets
Set 1-10x12x15 2-8x10x12 3-6x8x10 4-4x6x8 Dropping 5 pounds with each DS

Barbell Front Raise SS DB Shrugs
15-15-15 for both

Mch Rear Delt Flys
15x15x15x15

Seated DB Press
15x15x10x10x10

Face Pulls SS Rear Delt Flys
20x15x15x12 for both

Arnold Press
151x15x15


2.5 miles in 20 mins for cardio

Phase 2 Legs for Mañana and after taking a quick glance I’m not ready for it lol

Last edited by 150class; 03-15-2018 at 08:52 AM.
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Old 03-15-2018, 08:22 AM   #782
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Just wasn't feeling it this morning for hamstrings so I only did triceps and abs.

Weighted dips
Skull crushers
Pronated/supinated pushdown
Overhead rope extension
Cable kickbacks
incline leg raises
Cable rotations
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Old 03-15-2018, 12:06 PM   #783
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Rowing, legs, abs, bike. Next two days are off days.
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Old 03-16-2018, 07:12 AM   #784
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Done before the suns even up

Legs and as always a decrease in reps means a increase in weight

Mch calf raises /// laying hammy curls /// leg extensions
4x(20x10x10)

Smith Lunges
20x15x12x10 each leg

Sumo Squats
20x15x12x10

Leg press
20x20x15x10x10

Hammy curls /// Leg extensions
20x20x15x15 for both

If proper sumo squats mean your groins feel like they are ripping away from your hips then I’m doing the right
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Old 03-16-2018, 07:17 AM   #785
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Decided to come this morning after working last night. Headed to bownanza after I wake up. Hoping to see some of y'all there.

Smith machine shoulder presses
Db laterals
upright rows
Face pulls
Shrugs
Maybe some elliptical
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Old 03-16-2018, 08:29 AM   #786
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Took off today. My body needs to repair fro a solid week of strip sets. I love them, but boy my body hurts. Im shooting the steel challenge tomorrow in Bandera and I would like to be able to raise my arms. Have a great weekend!
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Old 03-16-2018, 11:42 AM   #787
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12 DB curl and press SS 12 standing DB rows and kickbacks. 4 sets.
Pullups to failure SS diamond push-ups to failure. 4 sets.
DB 3 way lunge reaches. 7 reps each leg, 3 sets.

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Old 03-17-2018, 12:01 PM   #788
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Destroyed arms today

Best arm workout I’ve had yet

Abs followed
4x20 on Leg lifts on the bars /// Russian twist with a 15lb ball 4x30
Toe touches with ball /// scissors both 4x20
Mch ab crunch 4x25 /// 1 min planks

Cardio
15 50yard sprints with minimal rest and 2 100 yard sprints to end it
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Old 03-17-2018, 12:30 PM   #789
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More shoulder work and technique work for the jerk. BB OHP, Klokov Press, Face pulls, dB lat raises, dB front raises and machine high volume OHP. Finished off with back extensions.
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Old 03-17-2018, 12:47 PM   #790
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Where is that workout routine that is pictured? Is it purchased online?


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Old 03-18-2018, 10:01 PM   #791
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Quote:
Originally Posted by coy-ote View Post
Where is that workout routine that is pictured? Is it purchased online?


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If you're talking about my posts, that's from the free app from anytime fitness.
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Old 03-18-2018, 10:05 PM   #792
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Ok thank you sir and stay safe


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Old 03-19-2018, 07:30 AM   #793
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3 Amigos
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Old 03-19-2018, 07:39 AM   #794
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I started my journey last Two weeks ago, stepped on the scale and decided enough was enough. I have lost 4 lbs in two weeks. I got back on "My Fitness Pal" to keep up with calorie intake and have been mostly walking. Planning on starting on the bowflex today.
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Old 03-19-2018, 08:04 AM   #795
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Quote:
Originally Posted by deerwatcher51 View Post
I started my journey last Two weeks ago, stepped on the scale and decided enough was enough. I have lost 4 lbs in two weeks. I got back on "My Fitness Pal" to keep up with calorie intake and have been mostly walking. Planning on starting on the bowflex today.
Keep it up sir!!! It won’t be easy and it may take awhile but it’s freaking worth it!!!!!



Back and Cardio done for me

Deadlifts 15x10x10x10x10
Single arm lawnmowers 15x15x10x10
Lat pull downs 15x12x12x10
TBar Rows 15x15x12x12
Seated cable rows 15x15x12x10
Hyperextsions 25x25x25x25
Straight arm cable lat pull downs 20x15x15x15
Mch Rows 15x12x12x10xDS
Mch lat single arm pull downs 15x12x12x10

2 mile jog in 15:45
10 50 yard wind sprints

Toast.......


Arms abs and cardio mañana
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Old 03-19-2018, 08:30 AM   #796
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I went light and higher reps today. Low back and hip still bothering me, but I pushed through.

Chest and legs after warmup, 5x10-12

Incline bench press/leg extension
Incline to flat dumb bell press and back up/front squat
Incline to flat dumb bell fly
Dumb bell fly strip set to finish

I needed more leg work, but the old hip wasn't having nothing of it.
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Old 03-19-2018, 09:54 AM   #797
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Quote:
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3 Amigos
Nice to meet you guys and put a face with a name!

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Old 03-19-2018, 10:27 AM   #798
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Quote:
Originally Posted by Muskles View Post
Nice to meet you guys and put a face with a name!

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Absolutely! Great to meet you and Mrs Muskles.
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Old 03-19-2018, 10:41 AM   #799
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Rowing, Chest superset with biceps and calves. Finished with some stretching. Off to play golf now.
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Old 03-19-2018, 12:46 PM   #800
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****. The camera has 50 lbs. Good to see you fellers. Muskles and bride hung tough throughout the looong party on friday and saturday night. Good times.
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