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Type: Posts; User: Senecan

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    Buy new kicks/clothes, change your music, change...

    Buy new kicks/clothes, change your music, change up routine, take a week off, find a new gym partner.
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    Try Good Mornings for hamstrings, i like leg...

    Try Good Mornings for hamstrings, i like leg presses with your feet and knees touching for quads after squats. I usually separate quad and hamstring days though
  • Checking in 214 lbs

    Checking in 214 lbs
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    I use rep ranges between 15 and 20. Use smith...

    I use rep ranges between 15 and 20. Use smith calve raises on quad day and seated calve raises on hamstring day.
  • unexpectedly worked a double last night, overate...

    unexpectedly worked a double last night, overate 1k calories :(
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    What's wrong with 5' 11" OP?!

    What's wrong with 5' 11" OP?!
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    I like wearing tall socks on DL day

    I like wearing tall socks on DL day
  • Craziest thing happened. Dropped a pound day...

    Craziest thing happened. Dropped a pound day after refeed day. 216. I expected to be 218+ after eating 3k calories and 400g of carbs.
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    You're a fairly big guy. You will lose muscle at...

    You're a fairly big guy. You will lose muscle at 1900 calories. I'm 30 lbs less than you and 6 years older and eating 2400 and I'm still losing weight.
  • I use liquid egg whites and make ommelettes with...

    I use liquid egg whites and make ommelettes with turkey bacon and peppers
  • The sheet still has me at 223. My results so far...

    The sheet still has me at 223. My results so far have been:

    Jan 1st: 227 @ 16%
    Jan 7th: 223
    Jan 11th: 220
    Jan 18th: 217
  • Thread: Curls question

    by Senecan
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    742

    Hammer curls places more of an emphasis on your...

    Hammer curls places more of an emphasis on your forearms than standard curls.
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    Try to think of yourself pushing with your feet...

    Try to think of yourself pushing with your feet through the ground rather than pulling.
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    I like just doing cardio and stretches on...

    I like just doing cardio and stretches on Saturday and Sunday. Keeping my back workout 2 days away from anything legs.

    M-back biceps
    T-shoulders
    W-hammys, abs and calves
    TR-chest triceps...
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    Looks pretty good. Just focus on keeping the bar...

    Looks pretty good. Just focus on keeping the bar tight to your body on the way up.
  • Thread: Front Squat

    by Senecan
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    629

    jer546, to help with your front squat weight, you...

    jer546, to help with your front squat weight, you can try hack squats and/or close stance leg press. In both movements, keep your feet and knees close together. This will develop the outside part of...
  • 15 days in ladies and gents. It takes 30 days to...

    15 days in ladies and gents. It takes 30 days to build a habit.
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    Ill guess 16%? If you want a more accurate bf...

    Ill guess 16%? If you want a more accurate bf reading than me guessing, buy some calipers and research how to use them. There's also a measurement formula where you plug in your measurements and...
  • Not sure where I should post my results so far,...

    Not sure where I should post my results so far, mostly water weight. Junk food cravings have been non existent. Aiming for 205 @ 12% or less by mid April. I plan on starting contest prep in June for...
  • He probably does hamstrings and quads on...

    He probably does hamstrings and quads on different days like I do.
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