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  1. #841
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
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    Originally Posted by The Solution View Post
    The prep for what! We need answers!
    See Ruminations in Post #811.
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
    Reply With Quote

  2. #842
    RSP Nutrition Lead Rep jpfaherty's Avatar
    Join Date: Jun 2006
    Location: Massachusetts, United States
    Stats: 5'9", 162 lbs
    Posts: 10,079
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    Rep Power: 7835
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    Originally Posted by deltpecx View Post
    See Ruminations in Post #811.
    I missed it too!

    Excited now. You got this, make it happen!
    RSP Nutrition Lead Representative

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    Fast Fuel 45/srv: B1 Full Size G2 Trial Size Free
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  3. #843
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 181 lbs
    Posts: 14,727
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    Originally Posted by jpfaherty View Post
    I missed it too!

    Excited now. You got this, make it happen!
    ..and all this time I thought yous guys didn't miss a thing...


    ...I am disappoint..........notsrs...
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
    Reply With Quote

  4. #844
    Chef Bob The Solution's Avatar
    Join Date: May 2007
    Location: Erie, Pennsylvania, United States
    Age: 26
    Stats: 5'7", 185 lbs
    Posts: 90,877
    BodyPoints: 32035
    Rep Power: 182126
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    Originally Posted by deltpecx View Post
    ..and all this time I thought yous guys didn't miss a thing...


    ...I am disappoint..........notsrs...
    The only thing missing is the info and date of the show
    Cellucor Representative - COR-Performance Specialist
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  5. #845
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 181 lbs
    Posts: 14,727
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    Week 32 WO 126


    CHEST, DELTS and CARDIO

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    ***For FM exercises***
    The weight is the weight on each arm.
    Dual Stack FM.

    Sets of 12-15-?? reps

    CHEST

    PF Flat DB Press*
    35x15wu
    45x15 for 10 sets

    *PF=Palms Facing each other.

    HS Incline Press
    25x12fs
    35x12 for 2 sets
    40x12 for 4 sets
    45x12 for 2 sets

    FM Flye - High
    12.5x40
    12.5x40
    12.5x40

    DELTS

    Reverse HS BTN Press
    25psx15 for 10 sets
    I varied these between full ROM, Bottom ROM and Top ROM.

    Standing DB Lateral Raise
    15x12 for 6 sets

    [b]Seated BO DB Rear Raise
    35x12 for 6 sets

    Seated Machine Press
    20x40
    25x20
    25x40 (RP 1 rep)

    CARDIO

    TREADMILL
    Speed: 3.0
    Incline: 4.0
    Time: 20:00
    Cals: 113.8

    UPRIGHT BIKE
    Level:
    Time:
    Cals:

    CARDIO II
    PM Walkabout;

    Today's Weight

    185.8

    Today's Album Rotation

    COIL
    by Toad The Wet Sprocket

    Dulcinea
    by Toad The Wet Sprocket

    IN LIGHT SYRUP
    by Toad The Wet Sprocket




    RUMINATIONS

    DAY 11

    Yesterday's Macros;
    C=
    P=
    F=
    Total of

    I'm back in the gym after three days off.
    I took Monday off as it was leg day.
    I knew I couldn't eat any solid food on Tuesday.
    The day after leg day would be difficult to resist food..
    Tuesday was all liquids and the first half of Wednesday was no food.
    It feels good to eat solid food again.

    With this new rep scheme I'll be pairing different body parts to find which ones work well together.
    This one worked well!

    Lifting enthusiasm......VERY HIGH!
    Cardio enthusiasm......VERY HIGH!
    Dieting enthusiasm.....VERY HIGH!

    Next Up; LEGS/ABS

    It REALLY was easy not going to the gym..

    Tentatively; ...WEEKS....DAYS OUT...!!
    Last edited by deltpecx; 02-22-2013 at 05:29 PM.
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
    Reply With Quote

  6. #846
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 181 lbs
    Posts: 14,727
    Rep Power: 4638
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    Week 32 WO 127


    LEGS and CARDIO

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    ***For FM exercises***
    The weight is the weight on each arm.
    Dual Stack FM.

    Sets of 12-15-?? reps

    LEGS

    Squat Press
    90psx15 for 10 sets

    Reverse Hack Squats
    45psx12 for 3 sets
    70psx12 for 3 sets

    Leg Extensions
    50x25 for 3 sets*
    40x30 for 2 sets*
    * RP at rep 20
    40x30

    SLDL
    95x12 for 6 sets

    Lying Leg Curl
    30x30
    40x30
    50x30

    CALVES

    Standing Calf Raise
    210x15
    210x15
    225x15
    225x15
    240x15
    240x15
    255x15
    255x15

    CARDIO

    TREADMILL
    Speed:
    Incline:
    Time:
    Cals:

    UPRIGHT BIKE
    Level: 8
    Time: 20:00
    Cals: 147

    CARDIO II
    PM Walkabout;

    Today's Weight

    182.8

    Today's Album Rotation

    KILIMANJARO
    by The Tear Drop Explodes

    TIN MACHINE II
    by Tin Machine

    TALK
    by Yes




    RUMINATIONS

    DAY 12

    Yesterday's Macros;
    C=
    P=
    F=
    Total=

    I didn't have any idea how to approach leg day with this split.
    Racks were all being used so that helped to make my decision easier.
    I probably could have used more weight on most of the exercise.
    It's all good as I now have a weight base line.

    Lifting enthusiasm......VERY HIGH!
    Cardio enthusiasm......VERY HIGH!
    Dieting enthusiasm.....VERY HIGH!

    Next Up; BACK/ARMS

    It REALLY was easy not going to the gym..

    Tentatively; ...WEEKS....DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
    Reply With Quote

  7. #847
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 181 lbs
    Posts: 14,727
    Rep Power: 4638
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    Originally Posted by The Solution View Post
    The only thing missing is the info and date of the show
    I'll post that as I get closer.
    As I said in Post #811 I'll make the final decision, probably in May, if I'm entering if I like the way I look and as long as I'm mentally 100% in to doing the show. Last time I was battling myself on stage to the point that I was about to exit stage left during the mandatory back poses. Yeah, weird I know but it was what it was. I did stick it out but my heart wasn't totally into it......I LEARNED a lot last time!
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
    Reply With Quote

  8. #848
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 181 lbs
    Posts: 14,727
    Rep Power: 4638
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    Week 32 WO 128

    Saturday 2/23/13

    BACK WO 1, TRAPS, ABS and CARDIO

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    ***For FM exercises***
    The weight is the weight on each arm.
    Dual Stack FM.

    Sets of 12-15-?? reps

    BACK/TRAPS

    Rack Pulls
    135x15 for 3sets
    155x15 for 3sets
    160x15 for 4 sets

    Seated Row - V-Grip
    100x12
    110x12
    120x12 for 4 sets

    BB Shrug
    135x12
    185x12 for 5 sets

    Reverse Lat Pulldown
    60x40
    80x40
    80x40

    Reverse Pec Dec
    30x20
    30x20
    30x20

    Rope Lat Pulldown
    30x12
    40x12
    40x12
    45x12
    45x12
    45x12

    ABS

    Roman Chair
    20x12 for 4 sets

    Kneeling Rope Crunch
    50x15
    50x15
    60x15
    60x15
    70x15
    70x15

    CARDIO

    TREADMILL
    Speed:
    Incline:
    Time:
    Cals:

    UPRIGHT BIKE
    Level:
    Time:
    Cals:

    CARDIO II
    PM Walkabout;
    50 min.

    Today's Weight

    182.4 Prep PR

    Today's Album Rotation

    TALK
    by Yes

    THE YES ALBUM
    by Yes







    RUMINATIONS

    DAY 13

    Yesterday's Macros;
    C=
    P=
    F=
    Total=

    First back day with these high reps.
    So I wasn't too sure where to start.
    I decided to start on the lighter side to get a good baseline.
    The rack pulls were frying my front and side delts towards the end of each set.
    These felt great on my back, maybe a little more weight next time.

    The seated rows were done slowly and totally focused on pulling with the back muscle.
    Keeping them under tension the whole time. Great MMC on these.
    In fact that's how it was with all the back exercises except the reverse pec dec.
    I don't use that machine too often so maybe that was it.

    Since there are so many back exercises I'll be dividing them up between Back WO 1 and Back WO 2.
    Abs WO was meh. I need to get my head around more ab work.



    Lifting enthusiasm......VERY HIGH!
    Cardio enthusiasm......VERY HIGH!
    Dieting enthusiasm.....VERY HIGH!

    Next Up; CHEST/ARMS

    It REALLY was easy not going to the gym..

    Tentatively; ...WEEKS....DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
    Reply With Quote

  9. #849
    Chef Bob The Solution's Avatar
    Join Date: May 2007
    Location: Erie, Pennsylvania, United States
    Age: 26
    Stats: 5'7", 185 lbs
    Posts: 90,877
    BodyPoints: 32035
    Rep Power: 182126
    The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000)
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    Originally Posted by deltpecx View Post
    I'll post that as I get closer.
    As I said in Post #811 I'll make the final decision, probably in May, if I'm entering if I like the way I look and as long as I'm mentally 100% in to doing the show. Last time I was battling myself on stage to the point that I was about to exit stage left during the mandatory back poses. Yeah, weird I know but it was what it was. I did stick it out but my heart wasn't totally into it......I LEARNED a lot last time!
    What ones are you eyeing?
    Cellucor Representative - COR-Performance Specialist
    ---- Because Results Matter ----

    www.cellucor.com
    http://www.bodybuilding.com/store/cellucor/cellucor.htm
    http://www.facebook.com/Cellucor

    Team Scooby Prep
    (Contest Prep Coach/Nutritionist Jason Theobald)

    Workout Log / Offseason Journal:
    http://forum.bodybuilding.com/showthread.php?t=146802513
    Reply With Quote

  10. #850
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 181 lbs
    Posts: 14,727
    Rep Power: 4638
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    Week 33 WO 129


    CHEST, BICEPS, TRICEPS and CARDIO

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    ***For FM exercises***
    The weight is the weight on each arm.
    Dual Stack FM.

    Sets of 12-15-?? reps

    CHEST

    HS Decline
    45x12
    90x12
    90x12
    100x12
    105x15 for 4 sets
    120x15 for 3 sets
    120x11 +4RP reps
    115x15

    HS Wide Press
    115x12
    125x12
    135x12
    140x12
    140x12

    Low Inclined FM Flyes
    10x40
    10x40
    10x40

    BICEPS

    BB Curl
    30x15
    30x15
    40x15 for 8 sets

    EZ Bar Spider Curls
    35x12 for 6 sets

    TRICEPS

    OH Rope Extension
    30x15 for 5 sets
    35x15 for5 sets

    Dip Machine Pressdowns
    225x12 for 6 sets

    CARDIO

    TREADMILL
    Speed: 3.0-3.2
    Incline: 4.0-4.5
    Time: 20:00
    Cals: 118.6

    UPRIGHT BIKE
    Level:
    Time:
    Cals:

    CARDIO II
    PM Walkabout;


    Today's Weight

    183.6

    Today's Album Rotation

    GIVE UP
    by The Postal Service

    SAVAGE EYE
    by The Pretty Things

    BLUE
    by Third Eye Blind







    RUMINATIONS

    DAY 15

    Yesterday's Macros;
    C=
    P=
    F=
    Total=

    Pulverized pecs.
    Blasted biceps.
    Tortured triceps.

    that is all.......


    Lifting enthusiasm......VERY HIGH!
    Cardio enthusiasm......VERY HIGH!
    Dieting enthusiasm.....VERY HIGH!

    Next Up; LEGS..

    It REALLY was easy not going to the gym..

    Tentatively; ...WEEKS....DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
    Reply With Quote

  11. #851
    Chef Bob The Solution's Avatar
    Join Date: May 2007
    Location: Erie, Pennsylvania, United States
    Age: 26
    Stats: 5'7", 185 lbs
    Posts: 90,877
    BodyPoints: 32035
    Rep Power: 182126
    The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000)
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    Originally Posted by The Solution View Post
    What ones are you eyeing?
    Bump????
    Cellucor Representative - COR-Performance Specialist
    ---- Because Results Matter ----

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  12. #852
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
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    Originally Posted by The Solution View Post
    Bump????
    Right now one at the end of June beginning of July.
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
    Reply With Quote

  13. #853
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 181 lbs
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    Week 33 WO 130


    QUADS, HAMSTRINGS and CARDIO

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    ***For FM exercises***
    The weight is the weight on each arm.
    Dual Stack FM.

    Sets of 12-15-?? reps

    QUADS

    Hack Squat ATG
    25psx15
    25psx15
    25psx15
    35psx15
    35psx15
    35psx15
    40psx15
    40psx15
    40psx15
    40psx15
    continuous tension.

    Paused V-Squat
    45psx10
    45psx12
    45psx12
    45psx12
    45psx12

    Leg Extensions
    55x25
    60x25
    60x20 +5RP reps

    HAMSTRINGS

    Seated Leg Curl
    105x15
    120x15 for 6 sets

    CARDIO

    TREADMILL
    Speed:
    Incline:
    Time:
    Cals:

    UPRIGHT BIKE
    Level: 9
    Time: 25:00
    Cals: 181

    CARDIO II
    PM Walkabout;


    Today's Weight

    182.8
    Heading back in the right direction.

    Today's Album Rotation

    ATLANTIC CROSSING
    by Rod Stewart

    EVERY PICTURE TELLS A STORY
    by Rod Stewart

    NEVER A DULL MOMENT
    by Rod Stewart


    RUMINATIONS

    DAY 16

    Yesterday's Macros;
    C=
    P=
    F=
    Total=

    A rather short WO but it worked.
    Those ATG hacks while keeping constant tension were doing a number
    on my legs in the last few reps of each set.
    Hopefully I'll get the weight up next time.

    My weight is heading back down that's good.
    Once again all the squat rack and two power racks were occupied when I arrived at the gym.
    This is becoming a reoccurring theme...

    Lifting enthusiasm......VERY HIGH!
    Cardio enthusiasm......VERY HIGH!
    Dieting enthusiasm.....VERY HIGH!

    Next Up; BACK,TRAPS and DELTS

    It REALLY was easy not going to the gym..

    Tentatively; ...WEEKS....DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
    Reply With Quote

  14. #854
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 181 lbs
    Posts: 14,727
    Rep Power: 4638
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    Week 33 WO 131

    Wednesday 2/27/13

    BACK, DELTS and CARDIO

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    ***For FM exercises***
    The weight is the weight on each arm.
    Dual Stack FM.

    Sets of 12-15-?? reps

    BACK

    BB Row
    95x15
    95x15
    105x15
    115x15
    125x15
    125x15
    135x15
    145x15 for 3 sets

    Standing HS ISO Row Palms Down
    45x12
    70x12
    80x12
    80x12
    80x12

    DB Pullover
    50x12
    50x13
    50x12
    50x12
    50x12

    DELTS

    Seated machine Press
    30x15
    40x15
    45x15
    45x15
    50x15
    50x15
    55x15
    55x15
    60x15
    60x15

    BTB Cable Lateral Raise
    15x12
    15x12
    20x12
    20x12
    20x12

    Upright DB Row
    30x12 for 5 sets

    UH BB Front Raise
    30x12 for 5 sets

    BACK

    [b[V-Grip Front Pulldowns[/b]
    80x30
    80x30
    80x30


    CARDIO

    TREADMILL
    Speed:
    Incline:
    Time:
    Cals:

    UPRIGHT BIKE
    Level: 9-10-9
    Time: 25:25
    Cals: 200

    CARDIO II
    PM Walkabout;


    Today's Weight

    182.8


    Today's Album Rotation







    RUMINATIONS

    DAY 18

    Yesterday's Macros;
    C=
    P=
    F=
    Total=

    I should be able to increase the weight on most of these exercise next time.


    Lifting enthusiasm......VERY HIGH!
    Cardio enthusiasm......VERY HIGH!
    Dieting enthusiasm.....VERY HIGH!

    Next Up; CHEST, CALVES and CARDIO

    It REALLY was easy not going to the gym..

    Tentatively; ...WEEKS....DAYS OUT...!!
    Last edited by deltpecx; 03-01-2013 at 08:57 PM.
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
    Reply With Quote

  15. #855
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 181 lbs
    Posts: 14,727
    Rep Power: 4638
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    Week 33 WO 132



    CHEST, CALVES and CARDIO

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    ***For FM exercises***
    The weight is the weight on each arm.
    Dual Stack FM.

    Sets of 12-15-?? reps

    CHEST

    PF Flat DB Press
    35x15
    40x15
    45x15
    50x15 for 5 sets*
    50x13
    *Up 10 lbs.

    HS Decline Press
    90x12
    100x12
    110x12
    115x12 for 3 sets

    High Incline DB Press
    30x12
    35x12 for 4 sets

    High PD FM Flyes*
    12.5x40
    15x30
    15x30
    15x30
    *PD=Palms Down

    CALVES

    Hack Calf Raise
    90psx15
    115psx15 for 2 sets
    135x15 for 4 sets
    160x15 for 3 sets

    Standing Calf Raise
    210x30
    210x30
    210x25...barely!

    Seated Calf Raise
    90x20
    90x20
    90x20

    CARDIO

    TREADMILL
    Speed:
    Incline:
    Time:
    Cals:

    UPRIGHT BIKE
    Level: 9-11
    Time: 25:00
    Cals: 200

    CARDIO II
    PM Walkabout;


    Today's Weight

    183


    Today's Album Rotation

    AXE VICTIM
    by Be Bop Deluxe

    FUTURAMA
    by Be Bop Deluxe

    MODERN MUSIC
    by Be Bop Deluxe


    RUMINATIONS

    DAY 20

    Yesterday's Macros;
    C=
    P=
    F=
    Total=

    I got a good chest pump from this one.
    The FM flyes just finished the pecs off.
    They felt so good I just wanted to keep going.

    I kept the High Incline DB Presses to 35 lbs. so I could keep constant tension on the pecs and keep it of the front delts as much as possible...feltgoodman.jpg.



    Lifting enthusiasm......VERY HIGH!
    Cardio enthusiasm......VERY HIGH!
    Dieting enthusiasm.....VERY HIGH!

    Next Up; QUADS, TRICEPS and ABS

    It REALLY was easy not going to the gym..

    Tentatively; ...WEEKS....DAYS OUT...!!
    Last edited by deltpecx; 03-02-2013 at 04:20 PM.
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
    Reply With Quote

  16. #856
    Self proclaimed sorcerer Bnizzle163's Avatar
    Join Date: Nov 2006
    Location: Lemont, Illinois, United States
    Stats: 5'9", 172 lbs
    Posts: 9,488
    BodyPoints: 4990
    Rep Power: 7954
    Bnizzle163 has reached the pinnacle! Best possible rank! (+1000000) Bnizzle163 has reached the pinnacle! Best possible rank! (+1000000) Bnizzle163 has reached the pinnacle! Best possible rank! (+1000000) Bnizzle163 has reached the pinnacle! Best possible rank! (+1000000) Bnizzle163 has reached the pinnacle! Best possible rank! (+1000000) Bnizzle163 has reached the pinnacle! Best possible rank! (+1000000) Bnizzle163 has reached the pinnacle! Best possible rank! (+1000000) Bnizzle163 has reached the pinnacle! Best possible rank! (+1000000) Bnizzle163 has reached the pinnacle! Best possible rank! (+1000000) Bnizzle163 has reached the pinnacle! Best possible rank! (+1000000) Bnizzle163 has reached the pinnacle! Best possible rank! (+1000000)
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    Forever impressed by your volume!
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

    Quest Bar Rep
    http://www.bodybuilding.com/store/quest/
    http://www.facebook.com/questbar
    http://www.questproteinbar.com
    http://blog.questproteinbar.com/

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  17. #857
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 181 lbs
    Posts: 14,727
    Rep Power: 4638
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    Week 33 WO 133



    QUADS, TRICEPS and ABS

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    ***For FM exercises***
    The weight is the weight on each arm.
    Dual Stack FM.

    Sets of 12-15-?? reps

    QUADS

    Reverse Hack Squats
    45psx15 for 4 sets
    55psx15
    70psx15
    70psx15
    80psx15 for 3 sets

    Leg Press
    90psx12
    135psx12
    160psx12
    160psx12*
    160psx12*
    160psx12*
    *2 second hold at the bottom

    Leg Extension
    60x20
    65x20+5RP reps for 3 sets

    TRICEPS

    CGBP
    45x15
    65x15
    75x15
    85x15 for 2 sets
    95x15 for 2 sets
    100x15 for 3 sets

    Lying BB Triceps Ext.
    30x12
    45x12
    50x12
    60x12
    50x12

    EZ Bar Pressdown
    35x25 for 3 sets

    ABS

    Lying Leg Raise
    10x10 for 4 sets

    Roman Chair Crunch
    25x10 for 4 sets

    Russian Twist
    BW x 10 for 3 sets for left and right

    Standing Rope Crunch
    40x12
    55x12
    65x12
    75x12
    80x12

    CARDIO

    TREADMILL
    Speed:
    Incline:
    Time:
    Cals:

    UPRIGHT BIKE
    Level:
    Time:
    Cals:

    CARDIO II
    PM Walkabout;


    Today's Weight

    182.8


    Today's Album Rotation

    HOT WIRED
    by The Soup Dragons

    DREAMS
    by The Whitest Boy Alive

    TIN MACHINE
    by Tin Machine

    RUMINATIONS

    DAY 21

    Yesterday's Macros;
    C=
    P=
    F=
    Total=

    It felt good to do a larger abs WO.
    I need to start tightening them up.
    I liked the 2 sec. hold on the leg presses. I'll incorporate that each time now.
    35lbs. on the press downs didn't seem like much but what a burn on the last few reps.

    Next I'll be training biceps with back. That should be fun
    I haven't done those together in some time. I usually train triceps with back, biceps with chest.



    Lifting enthusiasm......VERY HIGH!
    Cardio enthusiasm......VERY HIGH!
    Dieting enthusiasm.....VERY HIGH!

    Next Up; BACK, TRAPS and BICEPS

    It REALLY was easy not going to the gym..

    Tentatively; ...WEEKS....DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
    Reply With Quote

  18. #858
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 181 lbs
    Posts: 14,727
    Rep Power: 4638
    deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000)
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    Originally Posted by Bnizzle163 View Post
    Forever impressed by your volume!
    Thanks Billy!

    No big deal, anyone can do it.
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
    Reply With Quote

  19. #859
    RSP Nutrition Lead Rep jpfaherty's Avatar
    Join Date: Jun 2006
    Location: Massachusetts, United States
    Stats: 5'9", 162 lbs
    Posts: 10,079
    BodyPoints: 650
    Rep Power: 7835
    jpfaherty has reached the pinnacle! Best possible rank! (+1000000) jpfaherty has reached the pinnacle! Best possible rank! (+1000000) jpfaherty has reached the pinnacle! Best possible rank! (+1000000) jpfaherty has reached the pinnacle! Best possible rank! (+1000000) jpfaherty has reached the pinnacle! Best possible rank! (+1000000) jpfaherty has reached the pinnacle! Best possible rank! (+1000000) jpfaherty has reached the pinnacle! Best possible rank! (+1000000) jpfaherty has reached the pinnacle! Best possible rank! (+1000000) jpfaherty has reached the pinnacle! Best possible rank! (+1000000) jpfaherty has reached the pinnacle! Best possible rank! (+1000000) jpfaherty has reached the pinnacle! Best possible rank! (+1000000)
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    Originally Posted by deltpecx View Post
    Thanks Billy!

    No big deal, anyone can do it.
    Not true! I am not a volume junkie at all! It's a struggle for me. So props to you my man!
    RSP Nutrition Lead Representative

    RSP Nutrition
    Check out our products ➙ http://www.bodybuilding.com/store/rsp-nutrition.html
    Fast Fuel 45/srv: B1 Full Size G2 Trial Size Free
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    GlutaGen: Free shaker with purchase
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    ★★★ The Revolution Has Arrived ★★★
    http://www.rspnutrition.com/

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  20. #860
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 181 lbs
    Posts: 14,727
    Rep Power: 4638
    deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000)
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    Week 34 WO 134



    BACK, BICEPS and CARDIO

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    ***For FM exercises***
    The weight is the weight on each arm.
    Dual Stack FM.

    Sets of 12-15-?? reps

    BACK

    HS Iso High Row
    45x15
    70x15
    70x15
    80x15
    80x15
    90x15
    90x15
    100x13
    100x15
    100x13

    Rack Pulls
    135x12
    225x12 for 4 sets
    All with slow eccentric

    BB Shrug
    185x12
    225x12 for 4 sets
    275x8
    All with slow eccentric

    Reverse Pec Dec
    30x25
    40x25
    40x25

    Reverse Lat Pulldown
    70x30
    80x30
    90x30

    BICEPS

    BB Curls
    30x12
    45x12
    50x12 for 3 sets

    Seated Inclined DB Curls
    15x12
    15x12
    20x12
    20x12
    20x12

    Standing DB Hammer Curls
    30x12
    25x12 for 4 sets

    CARDIO

    TREADMILL
    Speed:
    Incline:
    Time:
    Cals:

    UPRIGHT BIKE
    Level: 9-10-11-10
    Time: 25:00
    Cals: 203

    CARDIO II
    PM Walkabout;


    Today's Weight

    182.6


    Today's Album Rotation

    DANCING TO THE DEVIL'S BEAT
    by The Strawbs

    DEADLINES
    by The Strawbs

    HERO AND HEROINE
    by The Strawbs

    RUMINATIONS

    DAY 22

    Yesterday's Macros;
    C=
    P=
    F=
    Total=

    Great back WO.
    The rack pulls and BB shrugs felt incredible.
    Both were done nice and slow on the eccentric portion.
    I felt the shrugs all the way down the middle back as I lowered the bar.

    Lifting enthusiasm......VERY HIGH!
    Cardio enthusiasm......VERY HIGH!
    Dieting enthusiasm.....VERY HIGH!

    Next Up; CHEST and SOMETHING ELSE..??

    It REALLY was easy not going to the gym..

    Tentatively; ...WEEKS....DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

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  21. #861
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    How's your conditioning at this point? Going to have to put a lot of work in for that show?
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  22. #862
    Chef Bob The Solution's Avatar
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    Originally Posted by jpfaherty View Post
    How's your conditioning at this point? Going to have to put a lot of work in for that show?
    The show he wont tell us
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  23. #863
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
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    Originally Posted by jpfaherty View Post
    How's your conditioning at this point? Going to have to put a lot of work in for that show?
    I think I'm better now that I was last year at this weight.
    If I lose a pound a week I'll be at 164 and that's too light.
    So I'm aiming to lose less per week. I would like to be 170 or a bit more.
    I was 158 for my first show ans 164-163 for last year.

    If this means anything I can see veins appearing in my left arm, my 'fat' arm..LOL!
    I didn't see any veins last year until I was down in the 170's.
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
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  24. #864
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by The Solution View Post
    The show he wont tell us
    It is at the end of June.
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
    Reply With Quote

  25. #865
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
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    Week 33 WO 135

    CARDIO
    Walkabout;
    40 min.

    Today's Weight

    182.4


    Today's Album Rotation





    RUMINATIONS

    DAY 23

    Yesterday's Macros;
    C=
    P=
    F=
    Total=

    Easy day today.
    I might do another walkabout later in the evening.
    My weight dropped .2 again today...nice and slow.

    Lifting enthusiasm......VERY HIGH!
    Cardio enthusiasm......VERY HIGH!
    Dieting enthusiasm.....VERY HIGH!

    Next Up; CHEST and SOMETHING ELSE..???

    It REALLY was easy not going to the gym..

    Tentatively; ...WEEKS....DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
    Reply With Quote

  26. #866
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
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    Week 34 WO 136



    CHEST, DELTS and CARDIO

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    ***For FM exercises***
    The weight is the weight on each arm.
    Dual Stack FM.

    Sets of 12-15-?? reps

    CHEST

    HS Decline Press
    45x15
    100x15
    110x15
    120x15 for 7 sets*
    *3 rep increase from last time

    HS Wide Press
    125x12
    135x12
    140x12 for 3 sets*
    90x19
    * 1 rep increase.

    Low Inclined PF DB Press
    30x12
    40x12 for 4 sets

    Low Inclined FM PD Flyes
    10x40
    12.5x40*
    15x40*
    *Weight increase from last time.

    DELTS

    Reverse HS BTN Press
    30x15 for 5 sets*
    35x15 for 5 sets*

    Standing DB Lateral Raise
    15x12
    20x12 for 4 sets*

    Seated BO DB Rear Raise
    40x12 for 5 sets*

    Seated Machine Press
    25x40
    25x40
    25x40

    CARDIO

    TREADMILL
    Speed:
    Incline:
    Time:
    Cals:

    UPRIGHT BIKE
    Level: 9-10-11-9
    Time: 25:03
    Cals: 201

    CARDIO II
    PM Walkabout;


    Today's Weight

    182.4


    Today's Album Rotation

    DARE
    by The Human League

    OCTOPUS
    by The Human League

    ROMANTIC?
    by The Human League

    RUMINATIONS

    DAY 25

    Yesterday's Macros;
    C=
    P=
    F=
    Total=

    I increased most of the weight on most of the exercises since I did this session last time.
    Nothing all that exciting just putting in the work and getting it done.
    I'm finding my lifting enthusiasm is quite low before I leave for the gym but once I get there it kicks into high gearand I just do what I have to do and get thing done. Feels great during each session!


    Lifting enthusiasm......VERY HIGH!
    Cardio enthusiasm......VERY HIGH!
    Dieting enthusiasm.....VERY HIGH!

    Next Up; LEGS and CARDIO!

    It REALLY was easy not going to the gym..

    Tentatively; ...WEEKS....DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
    Reply With Quote

  27. #867
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
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    Week 34 WO 137



    LEGS and CARDIO

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    ***For FM exercises***
    The weight is the weight on each arm.
    Dual Stack FM.

    Sets of 12-15-?? reps

    LEGS

    Squat Press
    90x15
    115x15 for 5 sets
    125x15 for 2 sets
    135x15 for 2 sets

    Leg Extensions
    65x25 for 4 sets

    DB SLDL
    50x12 for 5 sets

    Seated Leg Curl
    120x15
    125x15 for 4 sets

    CARDIO

    TREADMILL
    Speed:
    Incline:
    Time:
    Cals:

    UPRIGHT BIKE
    Level: 10
    Time: 25:18
    Cals: 200

    CARDIO II
    PM Walkabout;


    Today's Weight

    182.4


    Today's Album Rotation

    IAN HUNTER
    by Ian Hunter

    SHORT BACK N' SIDES
    by Ian Hunter

    MAN OVERBOARD
    by Ian Hunter

    RUMINATIONS

    DAY 26

    Yesterday's Macros;
    C=
    P=
    F=
    Total=

    Nothing too special today.


    Lifting enthusiasm......VERY HIGH!
    Cardio enthusiasm......VERY HIGH!
    Dieting enthusiasm.....VERY HIGH!

    Next Up; BACK, TRICEPS, ABS and CARDIO!

    It REALLY was easy not going to the gym..

    Tentatively; ...WEEKS....DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
    Reply With Quote

  28. #868
    Chef Bob The Solution's Avatar
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    Legs and cardio, how you feeling today?
    Cellucor Representative - COR-Performance Specialist
    ---- Because Results Matter ----

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  29. #869
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by The Solution View Post
    Legs and cardio, how you feeling today?
    A little tired. I was little slow getting started with today's back WO.
    I skipped my post WO cardio today.
    I'll pick it up later today or tomorrow morning.
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

    ABS are forged in the gym and made visible by what is done in the kitchen.
    Reply With Quote

  30. #870
    RSP Nutrition Lead Rep jpfaherty's Avatar
    Join Date: Jun 2006
    Location: Massachusetts, United States
    Stats: 5'9", 162 lbs
    Posts: 10,079
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    Originally Posted by deltpecx View Post
    A little tired. I was little slow getting started with today's back WO.
    I skipped my post WO cardio today.
    I'll pick it up later today or tomorrow morning.
    I forgot underwear the other day and either had to wear my dirty compression shorts or free ball to work! I know that tired feeling LOL

    Stay strong bud!
    RSP Nutrition Lead Representative

    RSP Nutrition
    Check out our products ➙ http://www.bodybuilding.com/store/rsp-nutrition.html
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    AgmaGen: B2G1
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    GlutaGen: Free shaker with purchase
    BCAA Caps: $3 Off
    ★★★ The Revolution Has Arrived ★★★
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