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04-02-2016, 03:08 PM #5251
- Join Date: May 2011
- Location: Massachusetts, United States
- Age: 33
- Posts: 7,278
- Rep Power: 14277
Bench 280x1 Dead 415x1 OHP 185x1, Chins 90x5x5 Goals: 200x1 OHP, 100x5x5 chins, 315x1 Bench, 225 Front Squat
*Sh!tty chest, bis, back, shoulders, traps, quads, hamstrings, calves, tris, forearms, glutes, abs crew*
LOG: http://forum.bodybuilding.com/showthread.php?t=160399581
Bulged discs crew Long femurs crew
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04-03-2016, 03:04 PM #5252
- Join Date: May 2011
- Location: Massachusetts, United States
- Age: 33
- Posts: 7,278
- Rep Power: 14277
Refeed days are the best days.
Going to be looking at 650g+ of carbs and 4k cals. Looking a lot leaner this week than last despite weight staying the same.
Hit a 230x1 front squat with plenty in the tank after 5x5 with 190, which I believe is the most I've done for 1 rep on front squats. Wanted to set a base of what I can hit for a rep before gunning for 275 (or apparently 315, thanks Mike) and 225x5x5.
I'm finding that taking my time with the setup/bar placement on front squats makes a huge difference in how the set goes.Last edited by Prednisone666; 04-03-2016 at 03:16 PM.
Bench 280x1 Dead 415x1 OHP 185x1, Chins 90x5x5 Goals: 200x1 OHP, 100x5x5 chins, 315x1 Bench, 225 Front Squat
*Sh!tty chest, bis, back, shoulders, traps, quads, hamstrings, calves, tris, forearms, glutes, abs crew*
LOG: http://forum.bodybuilding.com/showthread.php?t=160399581
Bulged discs crew Long femurs crew
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04-03-2016, 07:34 PM #5253
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04-04-2016, 03:00 PM #5254
- Join Date: May 2011
- Location: Massachusetts, United States
- Age: 33
- Posts: 7,278
- Rep Power: 14277
Bench 280x1 Dead 415x1 OHP 185x1, Chins 90x5x5 Goals: 200x1 OHP, 100x5x5 chins, 315x1 Bench, 225 Front Squat
*Sh!tty chest, bis, back, shoulders, traps, quads, hamstrings, calves, tris, forearms, glutes, abs crew*
LOG: http://forum.bodybuilding.com/showthread.php?t=160399581
Bulged discs crew Long femurs crew
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04-04-2016, 03:59 PM #5255
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04-05-2016, 02:30 PM #5256
- Join Date: May 2011
- Location: Massachusetts, United States
- Age: 33
- Posts: 7,278
- Rep Power: 14277
Very few things more satisfying than have a back and arm pump.
Hit what I think is a PR on wide grip pullups, 100x5, and did a good amount of volume on rows, chins, and pull downs.Bench 280x1 Dead 415x1 OHP 185x1, Chins 90x5x5 Goals: 200x1 OHP, 100x5x5 chins, 315x1 Bench, 225 Front Squat
*Sh!tty chest, bis, back, shoulders, traps, quads, hamstrings, calves, tris, forearms, glutes, abs crew*
LOG: http://forum.bodybuilding.com/showthread.php?t=160399581
Bulged discs crew Long femurs crew
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04-05-2016, 03:26 PM #5257
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04-06-2016, 07:41 AM #5258
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04-06-2016, 07:59 AM #5259
- Join Date: May 2011
- Location: Massachusetts, United States
- Age: 33
- Posts: 7,278
- Rep Power: 14277
Bench 280x1 Dead 415x1 OHP 185x1, Chins 90x5x5 Goals: 200x1 OHP, 100x5x5 chins, 315x1 Bench, 225 Front Squat
*Sh!tty chest, bis, back, shoulders, traps, quads, hamstrings, calves, tris, forearms, glutes, abs crew*
LOG: http://forum.bodybuilding.com/showthread.php?t=160399581
Bulged discs crew Long femurs crew
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04-06-2016, 10:51 AM #5260
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04-06-2016, 11:06 AM #5261
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04-06-2016, 11:29 AM #5262
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04-06-2016, 12:01 PM #5263
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04-06-2016, 12:16 PM #5264
- Join Date: Dec 2011
- Location: State / Province, United Kingdom (Great Britain)
- Age: 32
- Posts: 2,723
- Rep Power: 5283
Thanks man. At the moment my routine is:
Mon: Chest/Biceps
Tue: Legs/Triceps
Wed: Rest
Thu: Shoulders
Fri: Back/Biceps
Sat & Sun: Rest
Or do you mean the exercises & sets?
I'm thinking of making Monday only Chest day as I feel it's lagging. And I want to move triceps to shoulder day so I can hit legs harder, as they're skinny and lagging too. I do the most sets for shoulders and biceps/triceps probably, as I enjoy working them out the most. Generally I try and do as many sets as possible for all the muscle groups though.
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04-06-2016, 12:19 PM #5265
- Join Date: Mar 2011
- Location: United Kingdom (Great Britain)
- Posts: 38,927
- Rep Power: 1592465
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04-06-2016, 12:24 PM #5266
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04-06-2016, 12:25 PM #5267
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04-06-2016, 12:28 PM #5268
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04-06-2016, 12:39 PM #5269
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04-06-2016, 12:58 PM #5270
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04-06-2016, 01:04 PM #5271
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04-06-2016, 01:09 PM #5272
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04-06-2016, 02:54 PM #5273
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04-06-2016, 02:58 PM #5274
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04-06-2016, 03:23 PM #5275
- Join Date: Apr 2015
- Location: Cincinnati, Ohio, United States
- Age: 35
- Posts: 639
- Rep Power: 2122
Closing in on one year now since I got my chit back together.
Don't even know if I am going to cut at all for the summer months, I might do a mini one in May but I am still plenty lean at this point and am up 16lbs since the end of December.Heaviest: 350lbs, 45% BF
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04-06-2016, 04:07 PM #5276
- Join Date: May 2011
- Location: Massachusetts, United States
- Age: 33
- Posts: 7,278
- Rep Power: 14277
This is awesome work man. I'd be stoked to be that lean.
Das it mane, 225x1 OHP of the gods soon.
I find that the lifts shoot down at first, but then don't go down quite as fast if you diet properly.
I think for most people hitting legs (and all other body parts) 2x+ a week is optimal, unless you are very advanced or have some other reason not to.
Thanks brahs, going to cut probably 10-12 pounds more, 15 max, and then I'll be maintaining for awhile to get a handle on my maintenance intake at that condition, then slowly add calories back in. Looking into carb cycling and considering implementing that for the end of my cut.Bench 280x1 Dead 415x1 OHP 185x1, Chins 90x5x5 Goals: 200x1 OHP, 100x5x5 chins, 315x1 Bench, 225 Front Squat
*Sh!tty chest, bis, back, shoulders, traps, quads, hamstrings, calves, tris, forearms, glutes, abs crew*
LOG: http://forum.bodybuilding.com/showthread.php?t=160399581
Bulged discs crew Long femurs crew
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04-07-2016, 02:30 PM #5277
- Join Date: May 2011
- Location: Massachusetts, United States
- Age: 33
- Posts: 7,278
- Rep Power: 14277
Front squats feeling good again today. So much easier for me to hit depth while keeping form tight.
Bench 280x1 Dead 415x1 OHP 185x1, Chins 90x5x5 Goals: 200x1 OHP, 100x5x5 chins, 315x1 Bench, 225 Front Squat
*Sh!tty chest, bis, back, shoulders, traps, quads, hamstrings, calves, tris, forearms, glutes, abs crew*
LOG: http://forum.bodybuilding.com/showthread.php?t=160399581
Bulged discs crew Long femurs crew
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04-11-2016, 01:30 PM #5278
- Join Date: May 2011
- Location: Massachusetts, United States
- Age: 33
- Posts: 7,278
- Rep Power: 14277
Bench 280x1 Dead 415x1 OHP 185x1, Chins 90x5x5 Goals: 200x1 OHP, 100x5x5 chins, 315x1 Bench, 225 Front Squat
*Sh!tty chest, bis, back, shoulders, traps, quads, hamstrings, calves, tris, forearms, glutes, abs crew*
LOG: http://forum.bodybuilding.com/showthread.php?t=160399581
Bulged discs crew Long femurs crew
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04-12-2016, 11:59 AM #5279
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04-12-2016, 12:31 PM #5280
- Join Date: May 2011
- Location: Massachusetts, United States
- Age: 33
- Posts: 7,278
- Rep Power: 14277
My pressing is holding on for dear life, but seems to be stabilizing at a slightly weaker level than I was at when I was 190 lbs. I can sometimes make improvements session over session still. Front squats are going up but that's because I've been doing the movement for just a few weeks and started conservatively at 185 for 5x5s. My rowing/vertical pulling strength is doing just fine. I hit 225x5x5 with 6 reps on the last set on barbell rows, then got 5x5 with 235 immediately after before doing chins/pull-ups.
Bench 280x1 Dead 415x1 OHP 185x1, Chins 90x5x5 Goals: 200x1 OHP, 100x5x5 chins, 315x1 Bench, 225 Front Squat
*Sh!tty chest, bis, back, shoulders, traps, quads, hamstrings, calves, tris, forearms, glutes, abs crew*
LOG: http://forum.bodybuilding.com/showthread.php?t=160399581
Bulged discs crew Long femurs crew
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