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haven't been in here in a long time.... any word on what happened to allpro.. last time I was in here frequently he was mia

I have no problem counting cals , tracking, and getting heavy lifts in. I can cut clean and get the weight moving down and keep a large amount of muscle. The biggest issue I have is when I fall of...

What's the best way to overcome binge eating and maintaining long term success. My wife and I struggle with keeping the weight off long term. We go in spurts where we train hard and eat right. we'll...

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hope this helps. I dont have calf raises set in this. It's set up to plug in your 10 rep max numbers in the far right column for each exercise and the rest calculate up in the respective...

In case i didn't see it posted consider knee brace and or ankle brace or wraps. this will help support them and prevent injury. I don't see where you couldnt use free weights and even run/jog. ...

after three days of trying to remember how to upload attachments here it is--

plug "YOUR" numbers on the top right hand side in it should update everywhere else.

anyfeedback on how to make this...

yes i think you have it right. i posted incorrectly before. you dont add 5 lbs each week. you had the thinking right from your post above. When you are starting a new cycle you adjust your 5 and...

i set up a excel spreadsheet per those numbers (from allpro) and each week i add 5lbs to my 5 and 10 rep max each new week when i get all my sets the prior week.

i'm holding up well- I am on the start of cycle 3 on #4 and i'm holding up nicely. i've had a few times where i failed. on my bench and assistance work once. i think it has more to do with my work...

sounds good. the only thing i did wrong was not deload. i basically repeated week three with a 5lb increase. By mistake of course.

i went by the original set up- but i didnt see anything in particular about the new cycle. i assume just add 5 pounds to the 5 and 10 rep maxes and truck on

okay it was a hectic weekend for my as we had our third child this past saturday. i was supposed to start my week four of the 636 routine on monday. well we just got back from the hospital that day...

added 5lbs to these numbers on my second week on the 636. I am coupling this with leangains IF protocol on diet. I ate my last meal the night prior at 1am and slep this morning when i got home. I...

Anybody doing intermittent fasting on the 636 program? I'm following the guideline from lean gains. Also allpro, I got all reps on the 636. I just add five pounds to the 5 and 10 rep max that my...

why not work out 1 Wed or Thur and just roll on with work out 2 sat or sunday. just keep the spacing the same with a minimum two day rest.

Okay stepped away for a couple of weeks to take two vacations. I took a break from diet (second since xmas) and a break from lifting (first break since mid Sept '11).

I did the first *workout*...

allpro here is the attachment in regards to the PM i sent you- perhaps on paper it will be easier to see what i'm trying to ask..
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[QUOTE=Deviant Motive;855588633]This is the way all pro told me to do it. He said it was a simpler setup.


here is the spread sheet i made based of the first post in this thread (before i saw the...

Yeah the three days a week kills me due to my schedule. We wil see how this goes. Gonna start in a few weeks. I'm also cutting so it may be too much. On the 636 due you increase 10% that was not...

okay, just add that in or dump something. Also when do I make my increase and how much? I assume after the week four deload