Yesterday afternoon on my way home from work I was greeted with the joyous honking and flag waving of my Italian neighbours, and since the Italian community makes up a lot of the population, it was pretty loud... I was hoping not to learn the outcome of the Italy - Germany match so I could watch the replay, but they kind of spoiled that for me, lol.
The Final on Sunday should be a good one. I can only imagine what will happen if the win the Cup.
Pre Re-feed - 214.5lbs
Current Weight - 215.5lbs (Right where I need to be)
Another Smolov day in the books:
Squats - 4 warm ups then 7 sets of 5 with 265
Incline Press - 6 sets
Decline Press - 4 sets
Incline Flye - 4 sets
Pec Dec - 4 sets
It's the Canada Day Long weekend....just need to get through this work day....
Happy Friday!
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06-29-2012, 05:38 AM #4261
- Join Date: Mar 2008
- Location: Maple, Ontario, Canada
- Posts: 11,316
- Rep Power: 19514
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06-29-2012, 07:31 AM #4262
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06-29-2012, 10:12 AM #4263
- Join Date: Mar 2008
- Location: Maple, Ontario, Canada
- Posts: 11,316
- Rep Power: 19514
I am pretty stubborn, so even if you caught me early it probably wouldn't have mattered, lol.
I've actually been told to stop lifting all together...that's not happening anytime soon...
Hey, since you are basically a day ahead of me can you let me know on Saturday who won the game, lol.
And I'm sorry, I can't say that I'll be cheering for your side...
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06-29-2012, 10:14 AM #4264
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06-29-2012, 04:36 PM #4265
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06-29-2012, 07:45 PM #4266
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06-30-2012, 10:04 AM #4267
- Join Date: Mar 2008
- Location: Maple, Ontario, Canada
- Posts: 11,316
- Rep Power: 19514
Thanks, much appreciated.
Pre Re-feed - 214.5lbs
Current Weight - 214.5lbs Hmmm...didn't see this coming. I guess it's time for a big re-feed. Cereal anyone???
I trained Triceps & Biceps this morning. Just shy of 30 sets in total with a great variety of rep ranges throughout.
Here are a couple PWO shots. Maybe more Karl Malone than Kevin McHale, but I love me the 80's Celtics....
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06-30-2012, 10:18 AM #4268
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06-30-2012, 12:30 PM #4269
Hey Rob. Loving that jersey and those arms! They seem to be exploding lately.....
You kids are too damn cute. Tara and I a cooing over themTeam Amazon: Sisterhood of Iron
The myth that women should be weak is perpetuated by men who fear strong women and women who fear hard work.
#selfcare #pickitup #putitdown
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07-01-2012, 03:40 AM #4270
- Join Date: Mar 2008
- Location: Maple, Ontario, Canada
- Posts: 11,316
- Rep Power: 19514
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07-01-2012, 03:59 AM #4271
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07-01-2012, 04:21 AM #4272
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07-01-2012, 07:47 AM #4273
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07-01-2012, 08:04 AM #4274
- Join Date: Mar 2008
- Location: Maple, Ontario, Canada
- Posts: 11,316
- Rep Power: 19514
Maybe just a little...
Pre Re-feed - 214.5lbs
Current Weight - 217lbs I had a pretty good load yesterday - cereal, oats, pancakes....yum...
My lower back is still pretty sore, so I wasn't sure if I could pull this off, but things loosened up as I warmed up. I'm sure that'll change by this afternoon.
Squats - warm-ups then, 10 sets of 3 with 285lbs
Calf Raise - 6 sets
In and out and nobody got hurt...
Half way through my workout this dude walked in and made me look like I didn't even lift. Sure I had him by at least 7 inches and 30 lbs, but his shoulders and chest were enormous....
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07-01-2012, 12:34 PM #4275
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 52
- Posts: 4,342
- Rep Power: 38673
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07-01-2012, 09:07 PM #4276
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07-02-2012, 03:03 AM #4277
- Join Date: Mar 2008
- Location: Maple, Ontario, Canada
- Posts: 11,316
- Rep Power: 19514
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07-02-2012, 09:37 AM #4278
- Join Date: Mar 2008
- Location: Maple, Ontario, Canada
- Posts: 11,316
- Rep Power: 19514
Pre Re-feed - 214.5lbs
Current Weight - 218lbs. Up a lb from yesterday, not too concerned...
Probably my best shoulder workout in a long while this morning:
Military Press - 6 sets
Side Laterals - 6 sets
Front Raise - 3 sets
Rear Laterals - 6 sets
Upright Rows - 4 sets
Since yesterday was Canada Day, our Stat Holiday is today, so no work (hooray). Already took the kids to the park. Nathan had a blast in the splash pad..
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07-03-2012, 07:36 AM #4279
- Join Date: Mar 2008
- Location: Maple, Ontario, Canada
- Posts: 11,316
- Rep Power: 19514
Pre Re-feed - 214.5lbs
Current Weight - 216.5lbs
Wow, this morning I was not feeling energized at all. The past 3 days I was able to train later in the morning, after my first meal, and now that I'm back to fasted training I now realize that it ay be affecting my performance in the gym. I was still able to lift more than ever, but the rest between sets was long, and it took a lot of coaxing to get ready to lift. I may have to re-think my diet a bit....
Pull Ups - 5 sets
T-Bar Rows - 5 sets
Rack Pulls - 4 sets
Face Pulls - 4 sets
CG Pull Downs - 4 sets
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07-03-2012, 07:37 AM #4280
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07-03-2012, 11:37 AM #4281
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07-03-2012, 01:43 PM #4282
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07-04-2012, 06:51 AM #4283
- Join Date: Mar 2008
- Location: Maple, Ontario, Canada
- Posts: 11,316
- Rep Power: 19514
Pre Re-feed - 214.5lbs
Current Weight - 216lbs Down 0.5 from yesterday. If I can maintain this for the rest of the week then I'd consider it a success.
Incline Press - 5 sets
Decline Press - 5 sets
Incline Flye - 4 sets
Pec Deck - 4 sets
Chest Press - 3 sets
Calf Raise - 4 sets
Again, felt super fatigued throughout this workout. I still managed more weight than ever, but my overall recovery between sets wasn't so good - took a lot to get under the bar.
Happy Wednesday...ooooh....Hump Day!
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07-05-2012, 05:17 AM #4284
- Join Date: Mar 2008
- Location: Maple, Ontario, Canada
- Posts: 11,316
- Rep Power: 19514
Pre Re-feed - 214.5lbs
Current Weight - 216lbs Same as yesterday...
I somehow managed to forget to set my alarm last night, so I overslept by 25 min this morning. Made my morning a little more rushed that I would have liked, but I still managed to get a good workout in:
EZ Bar Curls - 6 sets
Rope Press Downs - 6 sets
OH Extensions - 4 sets
Hammer Curls -3 sets
Dips - 4 sets
Preacher Curls - 4 sets
Arms feel pretty good and tight. Now if I could only coax them into growing by at least an inch and a half....
Happy Thursday!
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07-05-2012, 12:36 PM #4285
- Join Date: Mar 2008
- Location: Maple, Ontario, Canada
- Posts: 11,316
- Rep Power: 19514
To steal a page from MHL I'm going to share my own WTF Gym Moment of the Day. I don't have these so often, mainly because I train at 5am and the gym is pretty empty then, but this happened sometime after 6:15am.
One of the regulars came in, jumped on a treadmill for a few minutes, then got off and proceeded to head out the door. This was about the time when I was wrapping my workout up. When I headed to my car I noticed that same regular having a smoke by his car. That's a good one. Let's stop working out for 5min so I can have a cigarette break....I wonder if he took a second break later for a coffee and doughnut???
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07-05-2012, 03:20 PM #4286
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07-05-2012, 05:48 PM #4287
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07-05-2012, 06:06 PM #4288
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07-06-2012, 07:10 AM #4289
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07-06-2012, 08:52 AM #4290
- Join Date: Mar 2008
- Location: Maple, Ontario, Canada
- Posts: 11,316
- Rep Power: 19514
Pre Re-feed - 214.5lbs
Current Weight - 216lbs Holding steady at this weight. One more weigh in before the refeed tomorrow, so we'll see if this changes at all.
Today was the day to test my one rep max for squats. After about 4 warm ups it was time to plug out some singles. I did about 6 and finally maxed out at 345. I tried 355 by only got half way up until I had to have the safeties save me....while this is not a huge weight (especially considering that some people *cough* cmoore *cough* can reverse lunge this amount, it's a pretty decent weight for me. Next week my Smolov workouts will now be based on this new 1 rep max, so the workouts will definitely be cranked up in terms of intensity.
It's Friday!!!!
Oh, and I've started a new joint contest prep journal with Jaime and Heidi if anyone's interested.
http://forum.bodybuilding.com/showth...hp?t=146273283
We planning on hitting the stage this fall, so if you want in on some prep madness please feel free to drop by....
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