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  1. #661
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    Good for you bro, good for you.... I'm glad to see you have your priorities in order. What was your cardio like when you stopped dieting? I bet you could almost eliminate most of it and hold condition just fine even with a macro bump! I'm a fan of keeping a little cardio in outside of prep, just for health sake though
    "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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  2. #662
    Registered User red_cat's Avatar
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    Originally Posted by DJaRiHardstyle View Post
    Somehow I stopped getting notifications on your last thread.. not sure what happened, but I'm here now.

    Sorry to hear you couldn't compete this year, but bodybuilding is a marathon not a sprint.. You're a smart dude with plenty of experience behind you and I'm excited to see what the future holds for you.
    Indeed, it is. I've got a good plan going forward and I think I'm even more in tune with what I need to do to keep progress going and how to make adjustments as I progress! Should be a fun ride!

    Originally Posted by wrkoutfrq View Post
    Good for you bro, good for you.... I'm glad to see you have your priorities in order. What was your cardio like when you stopped dieting? I bet you could almost eliminate most of it and hold condition just fine even with a macro bump! I'm a fan of keeping a little cardio in outside of prep, just for health sake though
    Thanks, Patrick. I'm getting better at that "priorities" thing! Cardio was at 40 min of HIIT/week. I reduced that to 20 min last week. I'll probably keep it there for another week or two, slowly work it down to 10 min, and then just get rid of it. My sets of 20 on deads and squats every other week count as off-season cardio.
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  3. #663
    Registered User red_cat's Avatar
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    Reboot v2.0: Return of The Gainz

    Well, why not start this out with some perspective, eh?

    Previous Prep Logs:
    2013 Contest Prep Log: http://forum.bodybuilding.com/showth...hp?t=150150623
    2011 Contest Prep Log: http://forum.bodybuilding.com/showth...hp?t=133664801

    2011-2014 Progress:

    It's good to reflect on how far I've come since I started this log...these pictures sum it up nicely. Before was taken in September of 2011 at 209# and aroudn 2-3 months after my first show. After was taken four weeks ago at the same weight. Excuse the insane whiteness in the after pictures.

    Front Relaxed


    Front Double


    Rear Double


    MM





    2014 Beginning Stats:

    Starting Weight: 204.8 lbs (Current low coming off of prep)
    Guesstimate Starting Body Fat (Averaged between to forms of caliper measurement): Who knows? I've got glute striations...soooooo....pretty lean?

    Shoulders: Not big enough
    Chest: Not big enough
    Arms: Bigger than before but still not big enough
    Forearms: Doesn't matter
    Waist: Tiny
    Hips (around glutes): Don't lie
    Legs: Big quads...not big enough hammies
    Calves: More like COWS...


    Goals:

    1) 350# Bench, 400# Squat, and 600# Deadlift - I hit a 500# deadlift but fell short of my other "big 3" goals. I can take solace in the fact, however, that my form on squat and bench has improved TREMENDOUSLY and I've lost little to no strength when compared to my previous form. So, that said, it's time to move some more weight.

    2) Maintain Acceptable Conditioning - Simple as that. I'll be taking progress pictures with every 4-5 pound gain and once I see an unacceptable amount of fluff I'll pull back the reigns. I'm putting on muscle....not just weight.

    3) Bring Up My Entire Upper Body - Ah, yes! Funny that these goals are virtually the same as last time. In all fairness my upper body HAS come up in the past year. I still feel that it lacks in certain areas, though. Biceps, chest thickness, and back thickness will be major areas for improvement.


    Current Split:

    2 On, 1 Off OR 4 On, 1 Off (As Schedule and Recovery Allows)

    Day 1: Back (Deads)/Traps/Delts
    Day 2: Chest (Bench)/Arms
    Day 3: Quads (Squats)/Hams
    Day 4: Back (Rows)/Chest (Press)/Biceps Hypertrophy

    Days 1-3 all rotate on a heavy/medium/high rep scheme (medium chest and heavy arms, for example). Day 4 is strictly dedicated to bringing up lagging body parts. I'll switch this out every 6-ish weeks with the program that I've been running for the past year or so. Hooray for periodization!

    Future Competition Plans:

    We shall see. 2015 is probably out of the question but 2016 is on my radar. Depending on where life is at I could see prepping for shows in early-mid 2016. I'll likely be within 3 hours of several prominent shows so I'll have options!
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  4. #664
    Demon Fitness - Owner demonwareltd's Avatar
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    In (again) for off season epicness!

    I may have missed it but any off season goals? Shooting for PRs? I saw you handled 500 pretty easily on deads. Wanna race each other to the biggest deadlift? Could use some motivation

    I think I have my training max around 540 or so

    Edit - just saw your post as I was typing. 600 is a sweet goal!
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  5. #665
    Registered User red_cat's Avatar
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    Originally Posted by demonwareltd View Post
    In (again) for off season epicness!

    I may have missed it but any off season goals? Shooting for PRs? I saw you handled 500 pretty easily on deads. Wanna race each other to the biggest deadlift? Could use some motivation

    I think I have my training max around 540 or so

    Edit - just saw your post as I was typing. 600 is a sweet goal!
    The race to 600 is ON! I feel like you might beat me by running Sheiko but I'll give it my best!
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  6. #666
    Demon Fitness - Owner demonwareltd's Avatar
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    Originally Posted by red_cat View Post
    The race to 600 is ON! I feel like you might beat me by running Sheiko but I'll give it my best!
    Word! I haven't tested maxes since December and will do so in 2 weeks
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  7. #667
    Doozy IK9's Avatar
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    Definitely looking bigger & leaner in the comparison pics.. awesome job!
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  8. #668
    Registered User red_cat's Avatar
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    Originally Posted by demonwareltd View Post
    Word! I haven't tested maxes since December and will do so in 2 weeks
    Yeah, I rarely test maxes...just keep adjusting working maxes and going on. I think my working max on dead will be 480# for now.

    Originally Posted by IK9 View Post
    Definitely looking bigger & leaner in the comparison pics.. awesome job!
    That's the dream, man. That's from a slightly sloppy off-season in 2011-12 and a leaner 7 month bulk in 2013-14. I'm excited to see what it looks like when I compare my 2015 self to right now.

    06/22/14/13

    Weight: 203.8 (Still dropping)

    Macro Goals: Lifting: 255p/330c (35-40fib)/82f....Off: 255p/210c (30 fib)/87f

    Thoughts: Drop after a refeed is always a nice thing to see. I'll be keeping those in every 5-6 days for now and let them go once I start seeing weight move up from just my normal days.

    Pretty well destroyed legs today. My back was pretty lit up after RDLs so I called an audible and went with Hack at the end instead of my normal BB Squats. I think I'll be working those in on a more regular basis because my quads were absolutely FRIED afterwards and my back felt just fine.

    A little post-workout quad vascularity...(edit: It looked way more impressive at the gym... )



    Medium Hams/High Rep Quads

    RDL
    245*12
    2x265*9

    Seated Leg Curl
    3x140*10

    Lying Leg Curl
    2x90*10
    90*9

    Close Stance Leg Press
    270*20
    360*20
    450*18
    500*15

    Leg Extension
    140*20
    2x150*16

    Hack Squats
    3x50*20
    60*20
    Last edited by red_cat; 06-23-2014 at 06:58 AM.
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  9. #669
    Doozy IK9's Avatar
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    them quadsssszzz
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  10. #670
    Registered User red_cat's Avatar
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    Originally Posted by IK9 View Post
    them quadsssszzz
    Gotta keep the strong body parts strong! I'd like to add a little density to my upper quads and maybe a little more sweep (can't really have enough of that). I've got the teardrop covered pretty well.

    06/23/14/13

    Weight: 203.4 (Maintaining)

    Macro Goals: Lifting: 255p/330c (35-40fib)/82f....Off/Cardio: 255p/210c (30 fib)/87f

    Thoughts: Well, this was rough. Mostly solid but deadlifts were awful. Looked awful, felt awful, and weight was not where it normally is. I figure that my body just isn't adapted to the extra back volume and the need to quickly recover. Hopefully things will get better in the coming weeks!

    Tried a new pre-workout called Met-RX "Nuclear". Lame name but a surprisingly solid product! The packet had a full 2 scoops so caffeine was 400 mg, Creatine HCl was 2 g, Cit Mal was 3 g, Arginine was 3 g, and a whopping 4.8 g of Beta Alanine!!!! Didn't feel like the stimulants were too much (I sipped starting @ 35 min out) and, as I said, the pump was ridiculous. I actually got some tingles from the beta as well....that never happens! I'd probably go with 1.5 scoops and that would put it at

    Medium Back/Heavy Delts

    Wide Pullups
    2xBW*12
    5*8
    5*10

    T Bar Rows
    150*10
    2x175*8

    Wide Pulldown
    160*12
    2x180*8

    Deads
    2x355*10
    315*10

    Kneeling Cable Rope Pullover
    100*11
    110*9
    110*8

    BB Shrugs
    2pps*12
    2x2.5pps*12

    HS Shoulder Press
    90*8
    100*6
    2x110*5

    Single Arm Cable Side Lateral
    2x30*8

    Single Arm Cable Rear Raise
    20*8
    30*6
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  11. #671
    Doozy IK9's Avatar
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    Wow.. That preworkout sounds awesome considering most pre's underdose their beta alanine!
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  12. #672
    i like marshmallow DJaRiHardstyle's Avatar
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    You're very precise in your training, and it pays off in this sport!

    Also, very interested in your review of the pre-workout. I'm starting to make my own pre's and since my focus is really only powerlifting now, so far all I've got is some caffeine pills from Primaforce. Thinking of mixing those in with arginine on my upper body days.
    My website:
    NoFluffStrength.com
    Never sensational. Always real.

    Currently just coming off of a show; follow my offseason log:
    Mindfulness, Mastery, and Muscle - DJaRiHardstyle's Offseason Mission
    http://forum.bodybuilding.com/showthread.php?t=172199513&pagenumber=
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  13. #673
    Demon Fitness - Owner demonwareltd's Avatar
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    355x10 doesn't seem awful to me. Not sure if serious or bragging
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  14. #674
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    I thought it looked like a pretty solid workout, but it doesn't matter what I feel

    You probably are still feeling some of the effects of the diet, give it a little time and you'll rebound and be overshooting all your previous lifts!
    "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

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  15. #675
    Registered User red_cat's Avatar
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    Originally Posted by IK9 View Post
    Wow.. That preworkout sounds awesome considering most pre's underdose their beta alanine!
    This one definitely doesn't!! Even at a single scoop it would still be 2.4 grams of BA. Solid little product and that's coming from someone who doesn't normally do high stim supps!

    Originally Posted by DJaRiHardstyle View Post
    You're very precise in your training, and it pays off in this sport!

    Also, very interested in your review of the pre-workout. I'm starting to make my own pre's and since my focus is really only powerlifting now, so far all I've got is some caffeine pills from Primaforce. Thinking of mixing those in with arginine on my upper body days.
    It was very good! Citrus flavor is definitely WAY better than their fruit punch flavor. As far as designing your own, I'd look into throwing in some betaine if you're focusing on strength. A couple of studies I've seen showed increases in strength at around 2.5 grams PLUS you get the NO boosting effects. 3-4 g beta alanine, 5 g creatine, 3 g betaine, and 200-400 mg caffeine would be a damn solid combo.


    Originally Posted by demonwareltd View Post
    355x10 doesn't seem awful to me. Not sure if serious or bragging
    Eh. Considering I've done 325*20 in the past and 405*8 the previous week, I was a little disappointed. I know a big part of it was that my lower back just wasn't fully recovered so we'll have to see how things progress as I adapt to the new split and calories really start coming back up.

    Originally Posted by wrkoutfrq View Post
    I thought it looked like a pretty solid workout, but it doesn't matter what I feel

    You probably are still feeling some of the effects of the diet, give it a little time and you'll rebound and be overshooting all your previous lifts!
    LOL It was still a solid workout all around. Sometimes I let one lift ruin my day and I really shouldn't. You're also absolutely right about coming out of the diet. With this being just the first week of reversing I can't expect to be straight back into full bore off-season strength!
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  16. #676
    Registered User red_cat's Avatar
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    06/30/14

    Weight: 204.0 (Maintaining)

    Macro Goals: Lifting: 255p/330c (35-40fib)/82f....Off/Cardio: 255p/210c (30 fib)/87f

    Thoughts: Off today so I got adjusted by a new chiropractor. This guy did used a couple of techniques I wasn't familiar with so I'm curious to see how things heal up. I'll see him again on Wednesday. First thing that he used was E-Stim for a solid 10 minutes, then a very basic stretch/light massage, then the actual adjustment (which was a bit rougher than I'm used to...but maybe that's what I need).

    Past couple of workouts have been GREAT! I think part of this has been that I've reapportioned my macros a bit. Instead of 6-7 meals and eating every 2-3 hours, I'm doing a solid 5 meals and eating every 3-4 hours. My energy has been great and, as I said, workouts have been solid. I noticed that this worked for me last Thursday when my wife and I went to KC to scout out potential homes. I had fewer but bigger meals and figured it was worth a try on a regular basis!

    Heavy Quads/High Rep Hams/Calves

    Squats (Est. 1RM = 345#)
    2x240*5
    2x275*3
    310*1
    310*3 (NEW Est. 1RM = 355#) Video Below



    BB Lunge New one for me on a heavy day...I like it!
    3x135*6

    Extensions (3:3:3:1)
    3x110*8

    Seated Curl
    2x120*16
    130*12

    Smith Sumo
    90*17
    2x110*12

    Standing Single Leg Curl
    50*19
    50/30*19/10

    Standing Calf Raise/Toes/Heels/Floor
    3x210*15/20/20/30


    Lagging Parts Hypertrophy

    HS Row/Incline DB
    3x90/55*8/12

    HS Rows (Shrug Machine)/HS Wide Press
    90/90*12/10
    2x120/90*10/10

    Seated Cable Row/Incline Cable Flye
    100/30*10/12
    100/40*10/12
    100/50*10/10

    DB Pullovers
    3x50*10

    1-Arm Standing Preacher Curl
    3x30*11

    EZ Cable Curl/Decline Leg Raise
    90*12/12
    2x100*9/12

    1 Arm Rope Hammer Curl/V Crunches
    30*12/15
    2x35*12/15
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  17. #677
    Doozy IK9's Avatar
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    Nice squattting! Keep the videos coming!!
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  18. #678
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    Originally Posted by IK9 View Post
    Nice squattting! Keep the videos coming!!
    This, your ROM on squats always catches me by surprise.... VERY solid
    "The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind

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  19. #679
    Registered User red_cat's Avatar
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    07/23/14

    Weight: 202.6 (Maintaining an average around 202.5 for a couple of weeks)

    Macro Goals: Lifting: 255p/350c (40fib)/84f....Off/Cardio: 255p/240c (40 fib)/87f

    Thoughts: So.....there's a lot to cover. Figured I'd try this.


    **Note: Kid is not due in August...I'm an idiot. Kid is due on OCTOBER 4th.

    Heavy Hams/Medium Quads/TUT Calves

    Lying Curls
    4x120*8

    GHR
    2x5*6
    7*5

    Seated Curls
    150*8
    2x160*6

    Chain Squats (Chains=+60)
    195*10
    225*8
    2x245*5

    First Set of 245 Chain Squats (Post the bad with the good....)


    Power Squat Machine
    3x270*12

    Power Squat Machine Calves (2:2:2:2)
    450*8
    2x540*8

    Extensions
    170/120/80*12/8/8
    180/120/80*11/7/6
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  20. #680
    Prep Coach NaturalPursuit's Avatar
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    How you like using chains man?
    advertising not permitted
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  21. #681
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    Vlog FTW! It's nice to be able to unload on the camera isn't it

    Srs though, great stuff in the vid man, way to keep rolling with the punches on everything changing on you
    "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

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  22. #682
    Registered User red_cat's Avatar
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    Originally Posted by NaturalPursuit View Post
    How you like using chains man?
    I love them....but they don't always love me. lol That last rep in the video was rough. Seems like they really help me get through my sticking point when I load up, though, so they'll continue to be a regular in the rotation!


    Originally Posted by wrkoutfrq View Post
    Vlog FTW! It's nice to be able to unload on the camera isn't it

    Srs though, great stuff in the vid man, way to keep rolling with the punches on everything changing on you
    It actually was kind of nice. I can see why you do them!

    All I can do is keep on truckin. This isn't where I saw myself at all when I started working on my doctorate (who knows if I'll even get to finish that now) but life happens and you have to decide where your priorities really are. My chief priority is to make sure my family is provided for and taken care of and the way I was doing things (teaching at a college 40 minutes away on my days off from Vitamin Shoppe) was going to make that a major struggle.
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  23. #683
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Just watched the Vlog! Good stuff man. Killing life!
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  24. #684
    Registered User red_cat's Avatar
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    Originally Posted by jpfaherty View Post
    Just watched the Vlog! Good stuff man. Killing life!
    Trying my best! Sometimes it doesn't feel like it but I just hang on until the next day and the feeling usually passes.


    Well....not much time to post full updates this week. Actually posting this in between sets. lol Macros have increased to 255p/365c/87f this week and, drum roll please........

    .......I dropped to 199.8.

    Even with a more aggressive increase I still dropped. Not sure what to think about that. I suppose that's what a proper reverse diet is supposed to do so I'm going to ride the wave until I actually start gaining again!

    Shot some progress pics for proof!


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  25. #685
    Registered User klhowell2's Avatar
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    You look like a huge @$$ brick wall dude... I'll try to check in more often. Keep at it!
    "The question isn't who is going to let me - it's who is going to stop me?" - Ayn Rand

    When you think you can't push any harder, just remember: You'll pass out before you die.

    One day at a time...

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    KS State Record Holder at 47kg (92.5kg/65kg/107.5kg)

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  26. #686
    Registered User red_cat's Avatar
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    Originally Posted by klhowell2 View Post
    You look like a huge @$$ brick wall dude... I'll try to check in more often. Keep at it!
    HAHAHAHAHA Thanks, Kate. That's certainly one of the most unique compliments I've ever gotten. Made me literally laugh out loud!
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  27. #687
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Bro do you work out at the roman coliseum or something? Wherever you take these pics looks insane lol
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  28. #688
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    Epic progress pics are epic... I feel like you should be wearing trunks shaped like a leaf in that setting lol

    Looking VERY solid dude, I wish my weight was dropping on those macros!
    "The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind

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  29. #689
    Registered User red_cat's Avatar
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    Originally Posted by jpfaherty View Post
    Bro do you work out at the roman coliseum or something? Wherever you take these pics looks insane lol
    Originally Posted by wrkoutfrq View Post
    Epic progress pics are epic... I feel like you should be wearing trunks shaped like a leaf in that setting lol

    Looking VERY solid dude, I wish my weight was dropping on those macros!
    LOL you guys crack me up. Definitely a nice facility...no gladiator bootcamps, though.

    Yeah, dropping on these macros is a nice problem to have! Like I said, I'll keep rising the wave while I can! I was pretty excited to see that my taper has improved in my FDB, coming down to my hips instead of above my hips. I worked my obliques like crazy this past off season and it clearly paid off!
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  30. #690
    Registered User red_cat's Avatar
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    08/17/14 and 08/18/14

    Weight: 201.0 and 202.2

    Macro Goals: Lifting: 255p/365c (~35fib)/87f = 3367 kcal....Off/Cardio: 255p/240c (~40fi)/90f = 2917 kcal

    Thoughts: So in the past three weeks I have:

    *Moved into a townhome
    *Started my new job (an hour commute both ways)
    *Screwed up my back

    WHEEEEE! More details in the vlog! Excuse the shaky camera and road noise. Gotta find a noise reducer...


    High Rep Chest/Medium Biceps/Abs

    DB Bench (Raised Legs)
    50*18
    55*15
    2x60*12

    HS Incline
    3x70*15

    Dips
    4xBW*13

    Pec Dec Flyes
    150*12
    2x135*13

    EZ Bar Curls (Close Grip)
    2x75*12
    2x85*8

    DB Curls
    35*12
    37.5*10
    2x40*8

    Preacher Machine
    2x95*12
    2x90/60*11/6

    High Decline Situps
    12, 10, 7
    Planks
    3x30 sec

    Heavy Quads/High Rep Hams (First time squatting after injury...)

    Low Bar Squats
    135*8
    2x185*6
    225*6
    275*3
    315*1 (Felt stable and no pain thus far!)

    Behind the Back Deadlifts
    2x185*6
    2x205*6
    2x225*6

    Lying Leg Curls
    2x75*15
    2x90*12

    RDL
    2x135*15
    2x155*15

    Leg Extensions (3:3:3:1)
    120*8
    2x130*6

    Adduction (1:3:1:1)
    2x165*12

    Abduction
    2x110*12
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