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  • Have fun tomorrow Big E, should be a great...

    Have fun tomorrow Big E, should be a great experience.
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    2013/10/11, Chest/Shoulders/Tricep Incline...

    2013/10/11, Chest/Shoulders/Tricep

    Incline Barbell Press @1:2:1:2 / Hammer Incline Press @X:1:1:0
    155x8 @9 / 55psx12 @8 (5 sets)

    DB Press @1:2:1:1 / Cable Fly @X:1:2:2
    95x5 @10 / 20x20 @7 (2...
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    4,156

    Been following along on YouTube Ron... Glad to...

    Been following along on YouTube Ron... Glad to see you making strides, you'll back on that stage in no time. Your dedication and will are unbreakable dude. Keep crushing it.
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    2013/10/10, Back & Biceps WG NG Pulldown...

    2013/10/10, Back & Biceps

    WG NG Pulldown @1:1:1:1 / Assisted Pullups @1:2:1:2
    160x10/10/8/8 @9 / -85x8 @8
    180x10 / -85x8
    200x8 / -95x8 (2 sets)

    T-Bar Row @1:2:1:2 / Seated Low Row @X:1:1:0...
  • The only way I do HIIT these days. Have yet to do...

    The only way I do HIIT these days. Have yet to do more than 5 30 second sprints in one session, 11 (with < 2min rest in-between) would either have me passing out or throwing up lol.
  • well, except for Red Sox beating the Rays......

    well, except for Red Sox beating the Rays... everything else in your life seems to be on point :p
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    Yeah, mini-cuts help. Finally got to a point...

    Yeah, mini-cuts help. Finally got to a point where my calories were high enough day-to-day without gaining any weight that I could even attempt a mini-cut. The next few weeks shouldn't hinder...
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    Update time. Been busy with work and life. Strain...

    Update time. Been busy with work and life. Strain in my back is has gone away, but it didn't really hinder my training much. Still have been going hard in the gym.

    About to finish the 2nd week of...
  • Nice work E, keep grinding. Hope your enjoying...

    Nice work E, keep grinding. Hope your enjoying these last few weeks, will be over soon before you know it!
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    9,421

    2013/09/20, Back Wide Neutral Grip Pulldown...

    2013/09/20, Back

    Wide Neutral Grip Pulldown @2:2:2:1 / T-Bar Row @1:1:1:X / Wide Grip Cable Pullover @2:2:2:2
    180x6 @9 / 180x8 @8 / 70x12 @9 (5 sets)

    Wide Grip BB Row @1:2:1:2 / Pull Ups...
  • Glad to see you're feeling better. Those high rep...

    Glad to see you're feeling better. Those high rep sets will surely bring the DOMS :)
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    9,421

    Thanks Dean. Seems to be either a strain from...

    Thanks Dean. Seems to be either a strain from sleeping wrong or something from the WO. Not too bad, just more annoying than anything. Will be careful come Friday.
  • IIRC, on the really low days I had a few no carb...

    IIRC, on the really low days I had a few no carb meals (steak and sugar free jello lol) and about 20 cho pre/post workout. Usually veggies or low fat popcorn.

    Training was not aligned to the carb...
  • haha, was referring to whats on the TV in the pic...

    haha, was referring to whats on the TV in the pic :)
  • Just catching up on things in here... back is on...

    Just catching up on things in here... back is on point.

    You watching an instructional video on how to shave for the contest? ;)
  • Reminds me of the carb cycle Layne had me do for...

    Reminds me of the carb cycle Layne had me do for the final push of my prep last year... 330/235/140/45 repeat. Still have nightmares from those 45 cho days lol.

    Keep at it E, body is probably...
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    285
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    9,421

    2013/09/18, Arms Rope Cable Extension (warm...

    2013/09/18, Arms

    Rope Cable Extension (warm up)
    35x20 @7 (4 sets)

    Close Grip Bench Press @3:1:3:1 / Cambered Bar Cable Curl @3:1:3:1 / Seated Rope Overhead Ext. @X:1:1:1
    185x6 @9 / 57.5x10 @9...
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    285
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    9,421

    2013/9/9, Legs Leg Extension @1:1:1:1 +...

    2013/9/9, Legs

    Leg Extension @1:1:1:1 + 1:3:1:1 / Seated Leg Curl @1:1:1:1 + 1:3:1:1 / Leg Press Machine
    110x15 +5 @9 / 110x15 +5 @9 / 220x15 +5 @9 (5 sets)

    Leg Press (2 grey bands per side)...
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    285
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    9,421

    2013/9/16, Chest/Back HS Incline Press / HS...

    2013/9/16, Chest/Back

    HS Incline Press / HS Row
    90psx10 @9 / 160psx10 @9
    90psx10 @8.5 / 160psx10 @9
    100psx10 @9 / 160psx10 @9 (2 sets)
    100psx10 drop 80psx10 drop 70psx10 @9 / 160x10 drop...
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    285
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    9,421

    2013/09/14, Legs V-Squat Machine @1:1:1:1 /...

    2013/09/14, Legs

    V-Squat Machine @1:1:1:1 / Hack Squat (wide stance) @3:3:1:1
    140x12 @9 / 140x8 @8
    180x12 @9 / 180x8 @8 (3 sets)
    V-Squat only -- 180x12 drop 160x12 drop 140x12 (holy smoked...
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