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  1. #91
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by robertfah View Post
    Awesome work Paul....seems like every day you're getting leaner and leaner and it really shows.
    Thanks Robert...I have alot of work to do...

    I am currently here...

    and must get here
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  2. #92
    Chef Bob The Solution's Avatar
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    I would say you are well on your way with the amount of time you have left until show day Paul.

    Any chance you been hitting some golf lately bro?
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  3. #93
    Grow Time Frankdaddy's Avatar
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    Looking great bro, and whoever that guy is he is DRYYYY so congrats if you match that in your own way bro, I know youll be putting in the work!
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  4. #94
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by LayzieBone085 View Post
    I would say you are well on your way with the amount of time you have left until show day Paul.

    Any chance you been hitting some golf lately bro?
    I have been busy moving but now I am settled and off work next Friday so it may be a great day to get out early and play.
    Originally Posted by Frankdaddy View Post
    Looking great bro, and whoever that guy is he is DRYYYY so congrats if you match that in your own way bro, I know youll be putting in the work!
    that is Brian whitacre wnbf lightwieght world champ the last two years. He is tall for his weight but freaky lean. He is also sponsored by scivation and a great ambasador for natural bodybuilding check out www.brianwhitacre.net
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  5. #95
    Registered User robertfah's Avatar
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    Originally Posted by fltallpaul View Post
    Thanks Robert...I have alot of work to do...
    I am currently here...
    pic omitted....
    and must get here
    pic omitted....
    You've got 10+ weeks to get there and at the rate you're going, you'll be there for sure.
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  6. #96
    Registered User muscleandgains's Avatar
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    Paul,where do you train? i live in Orlando also.
    I noticed you have high lat insertions,do you have any special exercise you like doing to really hit them ? i have the same problem and it def takes extra work.Looking great man!
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  7. #97
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by muscleandgains View Post
    Paul,where do you train? i live in Orlando also.
    I noticed you have high lat insertions,do you have any special exercise you like doing to really hit them ? i have the same problem and it def takes extra work.Looking great man!
    I train at the downtown LA Fitness during the week. I also am a Gold's member and prefer the gym but I only get out there on the weekends since I life downtown.

    There are no special exercises for high lat insertions. I do make sure to squeeze all my back movements and use full range of motion. I get a full stretch on pullups and rows. I find for hitting the lower portion of the lat I get a really good connection with high cable narrow grip pulldowns, I lean back slightly and really feel the lat contract. Especially so on the negative. My lats look high from the front but they actually look a bit differnt from the back, not as high.
    This picture is a few months old now but gives you an idea.
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  8. #98
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Thursday August 27th, 2009

    Tbar Rows
    4platesx10, 4plates+25x10, 5platesx10

    Wide Grip full hang pullups
    BWx10 3 sets

    Low Cable Row
    120x12 3 sets

    High Cable Pulldown narrow grip
    160x10, 145x10, 130x12drop90x10

    Cable Pullovers
    80x12 2 sets

    Incline Bench Press
    185x10, 235x8, 235x7, 205x10

    Flat HS press
    180x10, 180x10, 180x10

    Incline DB Flyes
    45x10, 55x10, 65x10

    Seated DB Press SS lateral DB raise
    75x10\20x12 3 sets

    10 HIIT bike sprints

    Friday August 28th, 2009 5:30am

    Leg Extesion SS Leg Curls
    250x10\125x10 270x10\140x10 290x10\140x10

    Hack Squat SS Stiff Leg DL
    3 platesx10\185x10 repeat 3 times

    Leg Press Single Leg SS Single Leg Curl (also did 15 calf raises single leg each set)
    2platesx12\60x12 3platesx12\60x12 4platesx12\60x12

    Standing Calf Raise
    200x15 RP 200x8 RP 200x6


    Thursday was refeed day and 330 grams of carbs felt great. By the time I was 15 minutes into my workout I was feeling large and full from all that nutrition. My strength was good on some lifts and not on others. Incline bench felt great but my pulldowns suffered after doing pullups first. My strength is starting to diminish a bit but its mostly toward the end of my workouts....more my endurance of strength. I am not tired at all as my conditioning keeps improving but something must go I guess. I expect to hit an all time low by this Sunday once these carbs subside...I should be under 210 at bed and read to rock these last ten weeks.

    I am driving to Ft. Lauderdale after work today so I got up at 4:45 am after leaving the gym last night at 9:30pm. Friday leg day is always something I look forward to. I did supersets for every exercise to ensure I had enough time to get it all in and create some pain. Not everyone is willing to do what it takes but I will not be out worked. There will be no doubt in my mind I did all I can do. Now I can enjoy the rest of my day at work, cruise down to Ft. Lauderdale and get some sun with a few friends...Florida is a great place to live....
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  9. #99
    Thank you based god bballbrett5's Avatar
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    daaaang i wanna go to florida. have a blast!
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  10. #100
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by bballbrett5 View Post
    daaaang i wanna go to florida. have a blast!
    Florida is a great place to live. I always feel like there is something to do. Lots of water sports and camping, tons of parks and Orlando always has great music acts coming through...the only other place I really enjoy as much is California, and that's because the weather is just ridiculous there...Florida summers are pretty brutal at times...
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  11. #101
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Weekend

    I got up at 5am for legs on Friday which meant I didn't have to lift the rest of the day. I did work arms and traps on Saturday evening and had a great pump. I looked my best yet this prep with vascularity and striations coming from new places. My lower back, arms and shoulders are noticibly leaner this week. With 10 weeks to go I really believe its going to take a true freak to beat me on stage. I plan to make this week an other successful one where I cut more fat while adding lean muscle...diet, cardio, lifts, and supps will all be spot on as I get down inside 70 days to show time! Update pictures taken Sunday night after driving back to Orlando. I have noticed the best I look is usually Sunday morning. This is after a refeed on Thursday so I may be looking at starting my carb up Wednesday night but we shall see...carbs go through me really fast.





    Don't be alarmed it's a Henna Tatoo. I like to get them when I am on the beach from time to time.
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  12. #102
    Registered User robertfah's Avatar
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    Originally Posted by fltallpaul View Post
    Weekend
    Don't be alarmed it's a Henna Tatoo. I like to get them when I am on the beach from time to time.
    HA....I was wondering why you would go through all your hard work just to get a tat on your back that would cover up your muscles......

    After those pics, we're gonna have to start calling you the Lean Machine....keep up the hard work Paul...
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  13. #103
    Registered User solid252's Avatar
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    Have you also increased your cardio while slowly decreasing your carbs? What are your macros around?
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  14. #104
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by robertfah View Post
    HA....I was wondering why you would go through all your hard work just to get a tat on your back that would cover up your muscles......

    After those pics, we're gonna have to start calling you the Lean Machine....keep up the hard work Paul...
    Thanks Rob...

    Originally Posted by solid252 View Post
    Have you also increased your cardio while slowly decreasing your carbs? What are your macros around?
    Actually I have not changed anything in the last ten weeks. My macros have been at 240c/270p/55f with a refeed of 340c once a week. My cardio has been 2 LISS sessions of 30 minutes and 2 HIIT sessions with 10 intervals per week.

    Layne did drop my carbs by ten this week.

    I believe keeping cardio in my off season routine as well as tracking macros year round has helped improve my ability to get lean while keeping calories relatively high.
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  15. #105
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    August 31st, 2009

    Upper Body Power 82.5%
    Tbar Rows
    225x5 4 sets

    Hammer Grip Cable Pull Downs
    190x8, 205x7, 195x7

    Incline Bench Press
    235x5 4 sets

    Flat DB Bench
    110x8, 120x8, 120x8

    Preacher Curl
    95x8, 115x6

    Single Arm Overhead DB extension
    45x8 2 sets

    Lateral DB Raise
    30x12, 35x7drop25x10drop15x10

    30 minutes LISS

    Third week back on the power\hypertophy split. I felt pretty strong on all my lifts and was pleased to see my strength is not going anywhere despite my being 10 weeks out. My weight was a bed time low of 209 so that is encouraging. I am getting close to my stage condition from last year as I can see the vascularity coming out in some key places. With 10 weeks to go I know its going to be a battle but I plan on bringing a pro quality package to the stage....nothing to do but work hard and smart!
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  16. #106
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Tuesday September 1st, 2009

    Power Lower 82.5%

    Hack Squat
    370x5 4 sets

    Deadlift
    315x5 4 sets

    30 minutes LISS on bike

    Sheet got real as the weights moved up from 70% and I felt each rep today. My bodyweight has dropped a good bit already this week and I think contest prep is starting to really kick in. My bodyfat is getting pretty low and I find myself hungry more often. I still got all my lifts with some to spare but the 90% next week is going to be really tough. I am going to make sure my sleep and diet are 100% and I get the timing right so that my workouts are max effore. Less than 10 weeks to go, now its time to see who wants it the most!
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  17. #107
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Wednesday September 2nd, 2009

    10 sets abs

    10 sets calves

    light cardio

    Tonight was an off night but from here on in I am using off nights to work on posing, hit abs and calves and do some shopping and food prep. I really like having all my food prep work done so I can grab and go. This is one thing I learned from last years prep. I was cooking sometimes 3-4 times a day. This year Misty and I make 3-4 days worth of food at a time. I would make more but I don't like food to sit in the fridge for longer than that. Plus it takes up alot of space with all the tupperware and stuff in the fridge.

    Today is a refeed so I had 50 grams for breakfast, pre and post workout I will have close to 100....yeah today is going to be a good day!
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  18. #108
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Thursday September 3rd, 2009

    Tbar Rows
    190x10 4 sets

    Wide Grip Pullups
    BWx10 3 sets

    High Cable Narrow Grip Pulldowns
    160x12, 160x12, 145x15

    HS Low Row
    150x15 3 sets

    Cable Pullovers
    90x12 2 sets

    Incline Bench Press
    225x10, 215x10, 215x10

    Flat HS Press
    180x10 3 sets

    Incline DB Flyes
    55x12, 55x12, 45x12

    DB military press
    75x10, 70x10, 70x10

    Lateral DB Raise
    25x12, 25x12, 25x12drop15x10drop5x10

    10 HIIT sprints

    Stellar workout on the eve of a 4 day vacation. Misty and I are looking forward to sleeping in and enjoying our new place. Cardio felt great and the progress just keeps on coming. Friday morning brings leg day and they will be hit with ferocity. Refeed day was a success as well as my pump at the gym during back\chest was insane. I was stopped several times and asked about my routine, always a good sign I am making progress into lean territory. I am also seeing vascularity in my shoulders, abs, triceps, lats and some areas where I have never seen it....progress in my mind!
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  19. #109
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Friday Sept 4th, 2009

    Leg Extensions
    270x10, 290x10, 290x12

    Single Leg Curls
    50x12, 60x12, 60x12

    Hack Squat
    3plates+25x10 3 sets

    Stiff Legged DL
    235x10 3 sets

    Cybex Leg Press
    6platesx12, 7platesx12, 7platesx10\6platesx6\5platesx8\4platesx8\3platesx1 0(no rest)

    DB Lunges
    35x10 3 sets

    Leg Extentions SS Leg Curls 3 sets to 15 non stop...burn baby burn.


    Went heavier on hacks and my legs held up, very excited about that. Bodyfat is coming off but still able to make progress in the gym. Seeing some obvious changes in my body now that indicate the diet is working. Update pictures on Sunday night should be interesting. Hit an low morning weight and evening weight Friday, the day after my refeed.

    Still 9 weeks to go and its starting to get exciting. HIIT cardio feels great...although each sessions is a battle, no one will put in more work than I will.
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  20. #110
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Saturday September 5th, 2009

    Skull Crushers
    125x8 4 sets

    Preacher Curl
    95x8, 105x8, 105x6, 95x8

    Overhead DB Extension SS with Incline seated DB Curl
    35x12\35x8, 40x10\35x8, 40x10\35x10

    Cable Press Down SS with Concentration Curl
    70x15\30x10, 80x15\30x10, 80x14\30x10

    HS Shrug
    180x12 3 sets

    DB shrug
    85x10 3 sets

    2 sets triangle pushups(triceps) x 15

    10 HIIT sprints

    This workout really illustrated how lean I am getting. My upper body is very close to being stage ready. Obviously still lots of work to do but its great to see changes for motivation. I kept the trap workout light as I had tweaked it earlier in the week. HIIT cardio was really tough since my legs were still sore from a tough leg workout on Friday.
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  21. #111
    Thank you based god bballbrett5's Avatar
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    it's awesome when you get to that point where you see pretty significant changes daily. keep at it homeboy!
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  22. #112
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Monday September 7th, 2009

    Heavy Upper Body 90%

    Tbar Rows
    240lbsx5 3 sets

    Wide Grip Pullups
    BW+25x8, x7, x6dropbwx5

    Incline Bench
    245x5, 250x5, 255x5

    Seated Lateral Raise Machine
    125x8, 140x8, 140x8

    30 minutes LISS

    I was not feeling very strong heading into the workout but I was still able to get all my lifts with room to spare. My 100% lifts next week should be pretty interesting. I am happy I am keeping my strength this deep into prep. My bodyfat is hitting new lows every few days. I am glad I have the experience of last year as I know I can still get much leaner. Tonight is heavy lower and should be a tough test with hacks and deadlifts. I am also going to do some arms since they were still sore from Saturday. Inside 9 weeks to go and its full speed ahead. Update pictures to follow.
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  23. #113
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Update pictures at 9 weeks out. After looking over these pics I did some tweaking to my posing and liked the results. Next week I will post pics with some adjustments for the positive in my posing. My weight is around 209 now. I am vascular even when flat which is new for me, when I am on a refeed I look crazy...might snap some pics this week of that.




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  24. #114
    Registered User Sean15782's Avatar
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    Looks like your turning a corner Paul! The most muscular is money, and the legs from the side are just plain nasty. You won't be too far off Brian Whitacre come show time!
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  25. #115
    Registered User CompRob's Avatar
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    Damn man you're getting shredded. Gonna have to start calling you Slice!
    GROW IT TO SHOW IT! BAM!
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  26. #116
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by Sean15782 View Post
    Looks like your turning a corner Paul! The most muscular is money, and the legs from the side are just plain nasty. You won't be too far off Brian Whitacre come show time!
    Thanks Sean, I have set a goal. It's getting tough now. My body is really starting to fight me every day other than refeed days. I know I am doing things right when I have no energy except when I am in the gym....

    Originally Posted by Rob Anderson View Post
    Damn man you're getting shredded. Gonna have to start calling you Slice!
    Thanks Rob...you will be in the same boat come show time next year...I am sure of it. Hope to see you Saturday for arms and traps!
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  27. #117
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Tuesday September 8th, 2009

    This was suppose to be a 90% lower body day and I was hoping to push the envelope with some good numbers. However, I woke up feeling a bit achey and it got worse all day long at work. By the time I got home I felt run down. I thought at first it was just contest prep low energy stuff but it felt more like a flu the longer the day lasted. I figured I would sleep when I got home and see where that left me. Well after a nap, some food and vasocharge Misty and I went to the gym around 8pm. After some good warmups I still felt like crap but decided to try to atleast move some decent weight. Heavy leg day is hacks and deadlifts so I did that along with 30 minutes of cardio. I also sat in the Sauna for 5 minutes. My numbers were nothing special but I did Hack Squats with 370lbs and deadlifts with 225. Just trying to maintain until I feel better.
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  28. #118
    Registered User robertfah's Avatar
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    Originally Posted by fltallpaul View Post
    Tuesday September 8th, 2009

    This was suppose to be a 90% lower body day and I was hoping to push the envelope with some good numbers. However, I woke up feeling a bit achey and it got worse all day long at work. By the time I got home I felt run down. I thought at first it was just contest prep low energy stuff but it felt more like a flu the longer the day lasted. I figured I would sleep when I got home and see where that left me. Well after a nap, some food and vasocharge Misty and I went to the gym around 8pm. After some good warmups I still felt like crap but decided to try to atleast move some decent weight. Heavy leg day is hacks and deadlifts so I did that along with 30 minutes of cardio. I also sat in the Sauna for 5 minutes. My numbers were nothing special but I did Hack Squats with 370lbs and deadlifts with 225. Just trying to maintain until I feel better.
    Be careful Paul, sounds like you have what I have....some mongolian jungle rot.....hence the reason I missed work today....felt like a bus ran me over....it's weird b/c I went to bed at 9:30pm, woke up at 4:40am STARVING....hunger pains like I never had before....so I had breakfast at 5am then went back to sleep until 7:30....helped my wife get the kids ready for school then I was back to sleep by 8:30 and woke up at 12:30 for my dr. appointment. I got checked for flu and swine flu, both came back negative, but that doesn't mean I still don't have something....I felt like crap all day long, real fatigued and what not.

    At any rate, I'm on Tamiflu from the Dr. and will be out again tomorrow....still feeling fatigued and hot and cold sweats. The Tamiflu should help with the aches in my body seeing as I can't take asprin (alergic to it). Remind me to tell you my god aweful story from today.....crap just went downhill from 12:30pm and on....

    Get some rest and see a Dr. to get some meds...it'll help with the symptoms, even if it's just a little, it's better than feeling like you got hit by a steam-roller.
    Last edited by robertfah; 09-09-2009 at 05:10 PM.
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  29. #119
    Registered User CompRob's Avatar
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    Hey man - feel better. We're definitely on for arms and traps on Saturday if you're up for it. keep me posted.
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  30. #120
    Registered User tiger04's Avatar
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    Originally Posted by fltallpaul View Post
    Tuesday September 8th, 2009

    This was suppose to be a 90% lower body day and I was hoping to push the envelope with some good numbers. However, I woke up feeling a bit achey and it got worse all day long at work. By the time I got home I felt run down. I thought at first it was just contest prep low energy stuff but it felt more like a flu the longer the day lasted. I figured I would sleep when I got home and see where that left me. Well after a nap, some food and vasocharge Misty and I went to the gym around 8pm. After some good warmups I still felt like crap but decided to try to atleast move some decent weight. Heavy leg day is hacks and deadlifts so I did that along with 30 minutes of cardio. I also sat in the Sauna for 5 minutes. My numbers were nothing special but I did Hack Squats with 370lbs and deadlifts with 225. Just trying to maintain until I feel better.
    Wish I could do that while sick. Hope you feel better.
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