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07-21-2009, 07:25 AM
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#4411
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Train insane!!!
Join Date: Apr 2009
Stats: 5'11", 186 lbs
Posts: 4,623
BodyPoints: 0
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Morning HOOS....I like the "lack of counting" on abs...sometimes its just feels great to do an exercise and not count. Just concentrate on the burn and watching them work!
__________________
Train Insane, or remain the same!!!
Workout Thread & Diet
http://forum.bodybuilding.com/showthread.php?t=115904181
Facebook
http://www.facebook.com/home.php?#/profile.php?id=100000280900418&ref=profile
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07-21-2009, 08:24 AM
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#4412
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19, 21, 32 weeks out
Join Date: Nov 2005
Location: Canada
Stats: 5'7", 144 lbs
Posts: 23,456
BodyPoints: 31351
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Cardio and abs....workin' on our beach musklez....NICE! 
I endorse!! A workout is a workout! 
Have a great rest of the day babe!
__________________
*Scivation Athlete* My log: http://forum.bodybuilding.com/showthread.php?t=115155531
www.scivation.com
www.teamscivation.com
www.strengthandscience.com
Unless you faint, puke, or die....keep walking
- Jillian Michaels -
www.triplethreattrainers.com
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07-21-2009, 11:25 AM
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#4413
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Crazy as always...
Join Date: Mar 2007
Location: United States
Age: 37
Stats: 5'3", 142 lbs
Posts: 8,918
BodyBlog Entries: 0
BodyPoints: 12244
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I did a FBW yesterday and cardio and abs today...our training is in sync!
__________________
For all those men who say, 'Why buy the cow when you can get the milk for free?', here's an update for you. Nowadays 80% of women are against marriage. Why? Because women realize it's not worth buying an entire pig just to get a little sausage!
__________________________________
Journal
http://forum.bodybuilding.com/showthread.php?t=112839901
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07-21-2009, 02:27 PM
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#4414
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Body By Scivation
Join Date: Jan 2005
Stats: 5'9", 176 lbs
Posts: 16,041
BodyPoints: 24576
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Quote:
Originally Posted by Tifflex
Yea for DOMS .
The advertisers can't entice Hoos!
Solid work! |
Thanks, Tiff! It usually isn't the adverisers that get me...it's when I get bored or stressed. Luckily, I was neither when that commercial came one
Quote:
Originally Posted by Bad.bull
Morning HOOS....I like the "lack of counting" on abs...sometimes its just feels great to do an exercise and not count. Just concentrate on the burn and watching them work!
|
I think you're right, Dave! Especially with abs. But, humans are so obsessed with numbers and quantitative measures, sometimes it just gets in the way.
Quote:
Originally Posted by jaim91
Cardio and abs....workin' on our beach musklez....NICE!
I endorse!! A workout is a workout!
Have a great rest of the day babe! |
heheheh...too bad I don't live anywhere near an actual beach 
Thanks, J...your approval always matters
Quote:
Originally Posted by IronCamp
I did a FBW yesterday and cardio and abs today...our training is in sync! |
We are on the same wave link!!! Now if only I could get your tan....
__________________
Burning Fat Cells One Rep At A Time
"I learned that courage was not the absence of fear, but the triumph over it." - Nelson Mandela.
Follow my escapades here: http://forum.bodybuilding.com/showthread.php?t=112004441
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07-21-2009, 03:21 PM
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#4415
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Registered User
Join Date: Dec 2007
Location: United States
Age: 52
Stats: 5'3", 147 lbs
Posts: 842
BodyPoints: 1185
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Hey Hoos... I have to say I agree to the not keeping track of nos. sometimes... did a back workout last weekend and tried doing it with my eyes shut... went until i got a great burn... wow...could feel every muscle working.. think sometimes I seem to be focusing yet when I close my eyes and forget about reps its another world...would try it with cardio but afraid I'd fall off of some d@#$ machine...LOL...enjoy your workouts!!!!
__________________
Team Scivation
NPA Female Athlete of the Year
2007 2008
NPC National Level Qualified Competitor
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07-21-2009, 03:23 PM
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#4416
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It's The CARBZ Fault
Join Date: Sep 2008
Age: 39
Stats: 5'10", 185 lbs
Posts: 4,392
BodyBlog Entries: 0
BodyPoints: 0
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Hey Hoos, have you recovered from what you saw in my journal??? hahaha!!!!
__________________
Brian
Stop by my journal - http://forum.bodybuilding.com/showthread.php?p=368098041#post368098041
"There's nothing good about goodbye"
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07-22-2009, 07:37 AM
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#4417
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Body By Scivation
Join Date: Jan 2005
Stats: 5'9", 176 lbs
Posts: 16,041
BodyPoints: 24576
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Quote:
Originally Posted by ironviolin
Hey Hoos... I have to say I agree to the not keeping track of nos. sometimes... did a back workout last weekend and tried doing it with my eyes shut... went until i got a great burn... wow...could feel every muscle working.. think sometimes I seem to be focusing yet when I close my eyes and forget about reps its another world...would try it with cardio but afraid I'd fall off of some d@#$ machine...LOL...enjoy your workouts!!!!
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hehehhe...when I was on the treadmill yesterday, at one point I was messing with my IPod and I almost took a tumble hehehehe
But yeah, you do need to do different things sometimes. Our bodies are so good at adapting, you need to keep it guessing sometimes.
Quote:
Originally Posted by aftrshok
Hey Hoos, have you recovered from what you saw in my journal??? hahaha!!!! |
I am scheduled to see the therapist today.
Hit the weights this morning. Workout writeup on the way....
__________________
Burning Fat Cells One Rep At A Time
"I learned that courage was not the absence of fear, but the triumph over it." - Nelson Mandela.
Follow my escapades here: http://forum.bodybuilding.com/showthread.php?t=112004441
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07-22-2009, 07:39 AM
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#4418
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Bengals SUCK!
Join Date: Sep 2005
Location: Pennsylvania, United States
Age: 40
Stats: 6'4", 228 lbs
Posts: 23,544
BodyPoints: 0
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HOOOOOOOOOOOOOOOOOOOOOOOSSSSSSSSSSSSS!!!!!!
Morning buddy. anything planned for today?
__________________
"Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."
____________________
Visit my Journal - http://forum.bodybuilding.com/showthread.php?t=117310081
My Zeus by Fusion Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=118860361
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07-22-2009, 07:49 AM
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#4419
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Body By Scivation
Join Date: Jan 2005
Stats: 5'9", 176 lbs
Posts: 16,041
BodyPoints: 24576
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Wednesday Workout
Rain rain, go away! Yeah, I walk outside to go workout and it's pouring rain. But it's ok, we needed the rain here. After a soaking wet June, July has been a bit dry...so bring on the wet stuff!!!
The abs are friggin sore this morning! The good kind of sore, but sore non the less.
Back to the gym this morning for some more fullbody fun. Kind of tweaked my right hamstring doing hack squats. Nothing serious, and should be good to go tomorrow. But hamstrings always worry me, cause I know when one gets pulled, it seems to take FOREVER to heal!!!
Ok, enough chatter....
Smith Machine Military Press: 3 x 10 - I was pretty pleased and surprised with these today. The strength is starting to increase nicely, so maybe there IS light at the end of the tunnel.
Hack Squats: 3 x 10 - Rep increase!
Pulldown: 3 x 9 - more reps.
Leg Curl: 3 x 10 - this was a last second substitution. I was going to do good mornings, but once I felt my hamstring bother me a bit, I felt I could control these a little better.
Machine Preacher Curl: 1 x 14, 1 x 12, 1 x 10 - after doing the first set, I kind of chuckled and said, "yeah, need to up the weight."
Machine Tricep Press: 2 x 15, 1 x 14
I got up a little later than I would have liked to, but I went ahead and did the full workout. With the kids out of school, having to get back to the house by a certain time isn't quite as big a deal, and I didn't have any morning meetings that I had to get to on time.
Well, everyone have a good Wednesday!
__________________
Burning Fat Cells One Rep At A Time
"I learned that courage was not the absence of fear, but the triumph over it." - Nelson Mandela.
Follow my escapades here: http://forum.bodybuilding.com/showthread.php?t=112004441
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07-22-2009, 07:52 AM
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#4420
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Bengals SUCK!
Join Date: Sep 2005
Location: Pennsylvania, United States
Age: 40
Stats: 6'4", 228 lbs
Posts: 23,544
BodyPoints: 0
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Quote:
Originally Posted by HoosierHardGain
Rain rain, go away! Yeah, I walk outside to go workout and it's pouring rain. But it's ok, we needed the rain here. After a soaking wet June, July has been a bit dry...so bring on the wet stuff!!!
The abs are friggin sore this morning! The good kind of sore, but sore non the less.
Back to the gym this morning for some more fullbody fun. Kind of tweaked my right hamstring doing hack squats. Nothing serious, and should be good to go tomorrow. But hamstrings always worry me, cause I know when one gets pulled, it seems to take FOREVER to heal!!!
Ok, enough chatter....
Smith Machine Military Press: 3 x 10 - I was pretty pleased and surprised with these today. The strength is starting to increase nicely, so maybe there IS light at the end of the tunnel.
Hack Squats: 3 x 10 - Rep increase!
Pulldown: 3 x 9 - more reps.
Leg Curl: 3 x 10 - this was a last second substitution. I was going to do good mornings, but once I felt my hamstring bother me a bit, I felt I could control these a little better.
Machine Preacher Curl: 1 x 14, 1 x 12, 1 x 10 - after doing the first set, I kind of chuckled and said, "yeah, need to up the weight."
Machine Tricep Press: 2 x 15, 1 x 14
I got up a little later than I would have liked to, but I went ahead and did the full workout. With the kids out of school, having to get back to the house by a certain time isn't quite as big a deal, and I didn't have any morning meetings that I had to get to on time.
Well, everyone have a good Wednesday! |
no chest work?
__________________
"Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."
____________________
Visit my Journal - http://forum.bodybuilding.com/showthread.php?t=117310081
My Zeus by Fusion Bodybuilding Log - http://forum.bodybuilding.com/showthread.php?t=118860361
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07-22-2009, 08:18 AM
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#4421
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Delivers for Harry only
Join Date: Aug 2007
Location: New York, United States
Age: 37
Stats: 5'7", 146 lbs
Posts: 19,042
BodyPoints: 1208
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Happy hump day, Hoos! Nice workout!
__________________
Strength does not come from physical capacity. It comes from an indomitable will. - Mahatma Gandhi
Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly. - Stephen Covey
My 2009 journal - http://forum.bodybuilding.com/showthread.php?t=113140091
My Speed V2 log - http://forum.bodybuilding.com/showthread.php?t=116905331
Check out my blog - http://www.musclemommy.com
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07-22-2009, 08:29 AM
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#4422
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It's The CARBZ Fault
Join Date: Sep 2008
Age: 39
Stats: 5'10", 185 lbs
Posts: 4,392
BodyBlog Entries: 0
BodyPoints: 0
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Great workout Hoos!!!
Enjoy the rain I sent your way, we got 2 inches of rain yesterday!!!
__________________
Brian
Stop by my journal - http://forum.bodybuilding.com/showthread.php?p=368098041#post368098041
"There's nothing good about goodbye"
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07-22-2009, 08:35 AM
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#4423
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19, 21, 32 weeks out
Join Date: Nov 2005
Location: Canada
Stats: 5'7", 144 lbs
Posts: 23,456
BodyPoints: 31351
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Woot woot on the workout!! Lookin gooood in here as always!
And don't let teh rain get your down..."April/July showers...bring...err....uh...good workouts"?? Something like that.
Whatevz 
__________________
*Scivation Athlete* My log: http://forum.bodybuilding.com/showthread.php?t=115155531
www.scivation.com
www.teamscivation.com
www.strengthandscience.com
Unless you faint, puke, or die....keep walking
- Jillian Michaels -
www.triplethreattrainers.com
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07-22-2009, 08:41 AM
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#4424
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Crazy as always...
Join Date: Mar 2007
Location: United States
Age: 37
Stats: 5'3", 142 lbs
Posts: 8,918
BodyBlog Entries: 0
BodyPoints: 12244
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Mroning Hoos...great workout...nice strength increases! I woke up late this morning too and had to rush off to the gym...daughter was not happy about that.
__________________
For all those men who say, 'Why buy the cow when you can get the milk for free?', here's an update for you. Nowadays 80% of women are against marriage. Why? Because women realize it's not worth buying an entire pig just to get a little sausage!
__________________________________
Journal
http://forum.bodybuilding.com/showthread.php?t=112839901
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07-22-2009, 09:48 AM
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#4425
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Getting HUGE
Join Date: Mar 2006
Location: Arvada, Colorado, United States
Age: 46
Stats: 6'2", 234 lbs
Posts: 12,078
BodyBlog Entries: 0
BodyPoints: 2363
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Hoooooooosssssssssssssss! Happy Hump Day Bro! Nice workout!
__________________
My OV35 workout log:
http://forum.bodybuilding.com/showthread.php?t=108137471
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07-22-2009, 10:06 AM
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#4426
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Train insane!!!
Join Date: Apr 2009
Stats: 5'11", 186 lbs
Posts: 4,623
BodyPoints: 0
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^^^^^^^^^^^^^^^x2^^^^^^^^^^^^^^^^^^
__________________
Train Insane, or remain the same!!!
Workout Thread & Diet
http://forum.bodybuilding.com/showthread.php?t=115904181
Facebook
http://www.facebook.com/home.php?#/profile.php?id=100000280900418&ref=profile
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07-22-2009, 10:54 AM
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#4427
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I wasn't built to break
Join Date: Jul 2007
Location: Ontari-ari-ario, Sitting in a tree, Canada
Age: 36
Stats: 5'4", 145 lbs
Posts: 15,466
BodyPoints: 5673
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Quote:
Originally Posted by HoosierHardGain
This morning was my first day on Derek's plan, so I was excited to get into the gym. I was late getting out of the house because I couldn't find where I put my journal! But I found it, and out the door I went. Because of the shoulder and that several of the movements were ones I hadn't done in a while, I stayed in the lighter end of the rep range, figuring I could mess with the weight more next week.
The routine:
Bent over rows: 3 x 10 - been a while since I did these, so I wanted to stay somewhat lite, so I could get the form back down.
BB Shrug: 3 x 10 - again, since it hits the shoulders, I wanted to go lite.
BB Curl: 3 x 8 - my physical therapist warned me about going too heavy on these, since the bicep attaches to the muscle that's been bothering me.
Chin Grip Pulldown: 3 x 8
DB Shrug: 3 x 11 - way to lite...will up the weight next time
Alt DB Curl: 3 x 10
Cable Row: 3 x 10 - these felt nice...will go heavier next time
And cardio was enjoyed to the tune of 30 mintues low intensity inclines on Mr. Treadmill.
All in all, it felt great. Now on the hardest part, getting the diet down and getting all 6 meals in.
Hope y'all have a great Monday!
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AWESOME workout!!!! Sorry I have been M.I.A.... you will rock it....
__________________
http://blog.bodybuilding.com/cactusflower
Team Poynter
http://twitter.com/cactusflower7
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07-22-2009, 12:35 PM
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#4428
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Body By Scivation
Join Date: Jan 2005
Stats: 5'9", 176 lbs
Posts: 16,041
BodyPoints: 24576
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Quote:
Originally Posted by rpaul11
no chest work? |
Not today...just one pressing movement today.
Quote:
Originally Posted by erinlee01
Happy hump day, Hoos! Nice workout! |
Why thank you, Erin! Hope your Wednesday goes great.
Quote:
Originally Posted by aftrshok
Great workout Hoos!!!
Enjoy the rain I sent your way, we got 2 inches of rain yesterday!!! |
I don't think we're gonna get that much. It's mostly just drizzle now.
Quote:
Originally Posted by jaim91
Woot woot on the workout!! Lookin gooood in here as always!
And don't let teh rain get your down..."April/July showers...bring...err....uh...good workouts"?? Something like that.
Whatevz |
hehehhehe...I somehow didn't realize that was the real saying.
Thanks, Jaiminator!
Quote:
Originally Posted by IronCamp
Mroning Hoos...great workout...nice strength increases! I woke up late this morning too and had to rush off to the gym...daughter was not happy about that.
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Yeah, the little ones get upset when you screw with their routine hehehehe. It's a good way to make daddy/mommy the bad guy for a day. The other night, our daughter was wanting some popcorn. I told her no, but offered her some other options. hehehe, she told mommy I was a 'meanie.'
Quote:
Originally Posted by Mountain_Goat
Hoooooooosssssssssssssss! Happy Hump Day Bro! Nice workout!
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Gooooaaaaaat!!!!
Quote:
Originally Posted by Bad.bull
^^^^^^^^^^^^^^^x2^^^^^^^^^^^^^^^^^^
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^^^^^^^thanks^^^^^^^^^^
Quote:
Originally Posted by cactusflower
AWESOME workout!!!! Sorry I have been M.I.A.... you will rock it....
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 why thank you, CF You're a sweetie
__________________
Burning Fat Cells One Rep At A Time
"I learned that courage was not the absence of fear, but the triumph over it." - Nelson Mandela.
Follow my escapades here: http://forum.bodybuilding.com/showthread.php?t=112004441
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07-22-2009, 12:55 PM
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#4429
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Train insane!!!
Join Date: Apr 2009
Stats: 5'11", 186 lbs
Posts: 4,623
BodyPoints: 0
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Freddy says "red rover red rover, can HOOS come over"...
Great workout!!! !!!
__________________
Train Insane, or remain the same!!!
Workout Thread & Diet
http://forum.bodybuilding.com/showthread.php?t=115904181
Facebook
http://www.facebook.com/home.php?#/profile.php?id=100000280900418&ref=profile
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07-22-2009, 01:25 PM
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#4430
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It's The CARBZ Fault
Join Date: Sep 2008
Age: 39
Stats: 5'10", 185 lbs
Posts: 4,392
BodyBlog Entries: 0
BodyPoints: 0
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Quote:
Originally Posted by bad.bull
freddy says "red rover red rover, can hoos come over"...
Great workout!!! !!! |
roflmfao!!!!!!!!!! :d:d:d
__________________
Brian
Stop by my journal - http://forum.bodybuilding.com/showthread.php?p=368098041#post368098041
"There's nothing good about goodbye"
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07-22-2009, 06:25 PM
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#4431
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Back in the saddle again!
Join Date: May 2007
Location: Covington, Kentucky, United States
Age: 48
Stats: 5'7", 200 lbs
Posts: 13,547
BodyPoints: 39510
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Ruh roh ... Freddie's here and Hoos has to run for cover
Have a good one, Hoos!
__________________
~ Penney
Diet * (weights + cardio) = success
My new OV35 journal: http://forum.bodybuilding.com/showthread.php?t=117825751
We must be the change we wish to see in the world
-Ghandi
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07-23-2009, 07:53 AM
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#4432
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Body By Scivation
Join Date: Jan 2005
Stats: 5'9", 176 lbs
Posts: 16,041
BodyPoints: 24576
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Quote:
Originally Posted by Bad.bull
Freddy says "red rover red rover, can HOOS come over"...
Great workout!!! !!! |
+
Quote:
Originally Posted by aftrshok
roflmfao!!!!!!!!!! :d:d:d
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I really think I'm frightened now
Quote:
Originally Posted by IronIc
Ruh roh ... Freddie's here and Hoos has to run for cover
Have a good one, Hoos! |
Howdy, Penney!
__________________
Burning Fat Cells One Rep At A Time
"I learned that courage was not the absence of fear, but the triumph over it." - Nelson Mandela.
Follow my escapades here: http://forum.bodybuilding.com/showthread.php?t=112004441
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07-23-2009, 07:56 AM
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#4433
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Back in the saddle again!
Join Date: May 2007
Location: Covington, Kentucky, United States
Age: 48
Stats: 5'7", 200 lbs
Posts: 13,547
BodyPoints: 39510
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Quote:
Originally Posted by HoosierHardGain
I really think I'm frightened now |
Heh heh be afraid be very afraid .... 
__________________
~ Penney
Diet * (weights + cardio) = success
My new OV35 journal: http://forum.bodybuilding.com/showthread.php?t=117825751
We must be the change we wish to see in the world
-Ghandi
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07-23-2009, 08:09 AM
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#4434
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Body By Scivation
Join Date: Jan 2005
Stats: 5'9", 176 lbs
Posts: 16,041
BodyPoints: 24576
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Good morning all! It's another drizzly morning in these parts...I think rain is forecast throughout the rest of the day as well.
No workout this morning, as it was a planned off day. So tomorrow I'll hit the iron again, and then have a cardio/ab day one day on the weekend.
__________________
Burning Fat Cells One Rep At A Time
"I learned that courage was not the absence of fear, but the triumph over it." - Nelson Mandela.
Follow my escapades here: http://forum.bodybuilding.com/showthread.php?t=112004441
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07-23-2009, 08:14 AM
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#4435
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Train insane!!!
Join Date: Apr 2009
Stats: 5'11", 186 lbs
Posts: 4,623
BodyPoints: 0
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Quote:
Originally Posted by HoosierHardGain
Good morning all! It's another drizzly morning in these parts...I think rain is forecast throughout the rest of the day as well.
No workout this morning, as it was a planned off day. So tomorrow I'll hit the iron again, and then have a cardio/ab day one day on the weekend. |
Enjoy your day off Bro!...and...
could you keep the rain out of Ohio...need to get 9 holes in tomorow!
Tanks, much appreciated..
__________________
Train Insane, or remain the same!!!
Workout Thread & Diet
http://forum.bodybuilding.com/showthread.php?t=115904181
Facebook
http://www.facebook.com/home.php?#/profile.php?id=100000280900418&ref=profile
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07-23-2009, 08:38 AM
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#4436
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4/10/10 destiny fulfilled
Join Date: Feb 2007
Location: Georgia, United States
Age: 37
Stats: 5'7", 154 lbs
Posts: 9,530
BodyBlog Entries: 0
BodyPoints: 23457
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Enjoy your day of rest .
__________________
Tiffany
"You will never be the person you can be if pressure, tension and discipline are taken out of your life."-- James Bilkey
www.biolayne.com
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07-23-2009, 09:09 AM
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#4437
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I wasn't built to break
Join Date: Jul 2007
Location: Ontari-ari-ario, Sitting in a tree, Canada
Age: 36
Stats: 5'4", 145 lbs
Posts: 15,466
BodyPoints: 5673
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Quote:
Originally Posted by HoosierHardGain
Good morning all! It's another drizzly morning in these parts...I think rain is forecast throughout the rest of the day as well.
No workout this morning, as it was a planned off day. So tomorrow I'll hit the iron again, and then have a cardio/ab day one day on the weekend. |
Same weather situation here too! *thumbs down*.
Enjoy your rest day!
__________________
http://blog.bodybuilding.com/cactusflower
Team Poynter
http://twitter.com/cactusflower7
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07-23-2009, 09:33 AM
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#4438
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Banned
Join Date: May 2007
Location: Erie, Pennsylvania, United States
Age: 21
Stats: 5'8", 160 lbs
Posts: 51,956
BodyBlog Entries: 0
BodyPoints: 32035
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Got a nice dosage of rain here in Pennsylvania too.. such a crappy day! Get after it tomorrow Hoo's!
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07-23-2009, 02:53 PM
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#4439
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Registered User
Join Date: Jul 2008
Location: United States
Age: 34
Stats: 134 lbs
Posts: 819
BodyPoints: 0
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Hello, Hoosier.
It looks as if everything is going great in here. I hope everything is peachy for you
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07-23-2009, 03:11 PM
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#4440
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Body By Scivation
Join Date: Jan 2005
Stats: 5'9", 176 lbs
Posts: 16,041
BodyPoints: 24576
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Quote:
Originally Posted by Bad.bull
Enjoy your day off Bro!...and...
could you keep the rain out of Ohio...need to get 9 holes in tomorow!
Tanks, much appreciated.. |
hehehhe...I'll do what I can. Don't wanna mess up the golf game.
Quote:
Originally Posted by Tifflex
Enjoy your day of rest . |
Thanks, Tiffinator!
Quote:
Originally Posted by cactusflower
Same weather situation here too! *thumbs down*.
Enjoy your rest day!
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Well, at least we needed the rain I guess.
Thanks, CF!
Quote:
Originally Posted by LayzieBone085
Got a nice dosage of rain here in Pennsylvania too.. such a crappy day! Get after it tomorrow Hoo's!
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You know it, Bobo
Quote:
Originally Posted by GirlOnAMission
Hello, Hoosier.
It looks as if everything is going great in here. I hope everything is peachy for you |
Well hey, Heather! Glad to see ya around here.
So, another fullbody blast is on its way tomorrow. I am leaning towards doing a bit higher reps tommorow, but who knows what I will be in the mood for in the morning
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Burning Fat Cells One Rep At A Time
"I learned that courage was not the absence of fear, but the triumph over it." - Nelson Mandela.
Follow my escapades here: http://forum.bodybuilding.com/showthread.php?t=112004441
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