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11-20-2013, 04:54 PM #4411
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11-20-2013, 05:37 PM #4412
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11-20-2013, 06:39 PM #4413
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11-20-2013, 07:47 PM #4414
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11-21-2013, 03:46 AM #4415
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #5
Week 3 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Deadlift: 1:1:1:1
275 x 6
315 x 6
325 x 6
335 x 6
350 x 6
Sumo Stance Good Morning 2:1:1:1
140 x 10 (4 Sets)
+5 Pounds
Lying Leg Curl 1:1:1:2
90 x 12 (3 Sets)
V-Bar Pull Down 3:1:3:1
120 x 8 (4 Sets)
+2 Reps
Wide Grip Pulldown 1:2:1:1
100 x 10 (4 Sets)
+1 Set
A1: DB Hammer Curls (alternating) 1:1:1:1
30's x 12 (4 Sets)
A2: Barbell Curl 1:3:3:1
80 x 8 (4 Sets)
+5 Pounds
Post-Workout:
Orange Chicken:
Asking me if i am going to the arnold? Cmon bro. Thats a wrap!
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11-21-2013, 04:04 AM #4416
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11-21-2013, 06:18 AM #4417
awesome! can't wait to see the profile of AA - i bet that was the big announcement that you were hinting that awhile ago huh?
and at the moment, i dont have a smartphone so i'm limited in regards to my social media - i.e. instagram - i suppose i'll hit you up on ********? it's not in your sig so how would i find you lol100% 中國人
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11-21-2013, 06:51 AM #4418
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11-21-2013, 07:20 AM #4419
Gonna be hard to top Cor-BCAAs. My favorite Aminos on the market. If they weren't so damn pricey, I'd drink them all the time throughout my day...so tasty!!!
Cellucor's flavoring across the board is the straight bee's knees."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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11-21-2013, 05:24 PM #4420
- Join Date: Aug 2012
- Location: Illinois, United States
- Age: 37
- Posts: 467
- Rep Power: 413
Luckily I'm still rockin 2 full containers of Beta-BCAAs from the stack they gave me back in September, flavoring is incredible I drink it daily!
Addition of Coconut Water in Alpha Amino will be solid for that Hydration!
P.S. - Lookin lean n mean in those pics Bob, chest looks rock solid! Always on that grind, keep it up brother!"If you have your health, YOU HAVE IT ALL."
"C.D.C. - Choices. Decisions. Consequences."
- Milan Veljkovich -
P6 RED 4TH GEN LOG - http://forum.bodybuilding.com/showthread.php?t=168213943&p=1376719703#post1376719703 (IN PROGRESS)
4TH Generation C4 Review - http://forum.bodybuilding.com/showthread.php?t=165992131
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11-21-2013, 05:48 PM #4421
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11-21-2013, 10:06 PM #4422
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11-22-2013, 03:36 AM #4423
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #5
Week 3 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Pec Dec 1:1:1:1
110 x 12 (3 Sets)
Flat Bench Press
225 x 6
235 x 6
245 x 6
250 x 6
255 x 6
Chain Push-Ups 1:1:X:1
BW + 25lb Chains x 20 (3 Sets)
A1: Incline DB Bench Press 1:1:1:1
100's x 6 (4 sets)
+10 Pounds
A2: DB Hex press 2:1:2:2
65's x 10 (4 Sets)
+2 Reps
B1: DB Side Lateral Raise 1:1:1:1
30's x 8 (4 Sets)
B2: Neutral Grip DB Shoulder Press X:1:1:0
50's x 10 (4 Sets)
+2 Reps
Rope Pressdown 1:2:1:1
150 x 12 (4 Sets)
Post-Workout:
Pepperoni Pizza and Fries:
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11-22-2013, 05:23 AM #4424
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11-22-2013, 06:21 AM #4425
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11-22-2013, 06:39 AM #4426
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11-22-2013, 06:58 AM #4427
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11-22-2013, 06:58 AM #4428
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11-22-2013, 07:01 AM #4429
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11-25-2013, 03:55 AM #4430
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #5
Week 3 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Barbell Squat 1:1:1:1
275 x 6
285 x 6
295 x 6
315 x 6
325 x 6
335 x 6
+5 Pounds
DB Straight Leg Deadlift 2:2:1:1
100's x 10 (4 Sets)
A1: Lying Leg Curl 1:1:3:3
100 x 8 (4 sets)
Chain Walking Lunges
BW + 100 Chains x 16 Steps (4 Sets)
+4 Steps
Leg Press 1:1:1:1
4 Plates/Side x 25 (3 Sets)
+5 Reps
Seated Calf Raise 1:1:1:2
2 Plates x 12 (4 Sets)
Rope Crunches 1:1:1:2
100 x 12 (4 sets)
Post-Workout:
Cellucor Molten Chocolate Parfait:
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11-25-2013, 05:41 AM #4431
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11-25-2013, 05:47 AM #4432
- Join Date: Dec 2010
- Location: Pennsylvania, United States
- Age: 38
- Posts: 3,039
- Rep Power: 4511
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11-25-2013, 06:24 AM #4433
STRONG squats chef! really solid work being done here, keep it up!
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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11-25-2013, 06:32 AM #4434
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11-25-2013, 07:20 AM #4435
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9489
Came in here for motivation before my squats today. Mission accomplished. Awesome work, B!
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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11-25-2013, 08:16 AM #4436
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Cellucor Peanut Butter Marshmallow Cookie Balls
https://www.youtube.com/watch?v=cpD2QXR5fu0
Recipe
34g/1 Scoop Cellucor PB Marshmallow Whey
Tsp of Baking Soda
Dash of Salt/Sea Salt
12g of Splenda (around 1/3 Cup)
8g SF/FF Pudding Mix
16g PB Lean/Pb2
60g Complete Pancake Mix or Flour
40g of Greek Yogurt
Dash of Vanilla Extract
30g of Peanut Butter
Directions
Very simple. Take all of your dry (Whey, SF/FF Pudding Mix, Splenda, PB Lean or PB2, Baking Soda, Salt, and Pancake Mix in a bowl)
Slowly add in your wet (40g Greek Yogurt + 30g Peanut Butter) and you will get a VERY thick mixture that you will be able to roll into your hands and form small little balls (which will be your cookies)
You want a pre-heated oven at 350 degrees. You will take a baking sheet and roll the small little balls and space them out at least 1-1.5 inches. You will not need cooking spray
Cook for 8 Minutes (it will look a little underdone) but that is perfectly fine. Put on a cooling rack and allow them to sit for at least 5 minutes (will be very hot)
Macros
Calories ~ 680
Fat ~ 20g
Carbs ~ 75g
Protein ~ 50g
it is another muscle. You should train it like you train other bodyparts.
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11-25-2013, 09:44 AM #4437
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11-25-2013, 09:49 AM #4438
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11-25-2013, 09:56 AM #4439
By learning to effectively brace the core in specific positions (half kneeling, supine, prone, standing), you'll then have that stability and MMC which you can use during other exercises. For example, building core activation in a half kneeling stance will have direct carry over to stability in a lunge or RFESS.
B.S. Exercise Science
M.S. Applied Sport Science and Exercise Physiology
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11-25-2013, 02:19 PM #4440
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