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  1. #301
    PhysEdTeach Christine1225's Avatar
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    Question: I have been doing Solo HRT off and on for a while. I started two weeks ago seriously hitting it hard and keeping up with the program. Was wondering if I could post my stats and where I am at with the training to get some feedback. If not can you direct me to where I could post?
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  2. #302
    The Deadman mrdead's Avatar
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    Originally Posted by Christine1225 View Post
    Question: I have been doing Solo HRT off and on for a while. I started two weeks ago seriously hitting it hard and keeping up with the program. Was wondering if I could post my stats and where I am at with the training to get some feedback. If not can you direct me to where I could post?
    That's awesome...!!! You can post them up here, or you can start your own thread in this section... Rage is out on vacation, so I'm covering, for now... But, please do post...!!! This program ain't just for the guys...
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  3. #303
    PhysEdTeach Christine1225's Avatar
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    Originally Posted by mrdead View Post
    That's awesome...!!! You can post them up here, or you can start your own thread in this section... Rage is out on vacation, so I'm covering, for now... But, please do post...!!! This program ain't just for the guys...
    Awesome! Thank you so much for this! I am ready to rock this just as hard as those boys! I will post my stats below!
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  4. #304
    Registered User rockwood51's Avatar
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    Lol....
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  5. #305
    PhysEdTeach Christine1225's Avatar
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    Background: At my highest weight I was at 295 in 2009. As of now, I am down to 204. I am a Physical Education Teacher and have battled with my weight my whole life. I am currently looking for a new job because I am moving to the Nashville, TN area and I want to be an inspiration for my students. My "check-in days" for myself have been on Wednesdays so I will most likely stick with that. Since about the beginning of March I have been consistently been losing 2-4 lbs/week.

    Current Stats:
    Height- 5'1
    Current Weight- 204 lbs
    Body Fat %- ~ 38%

    Measurements:
    Neck-13
    Arms-13
    Forearms-9
    Chest- 37
    Waist-33
    Hips-42
    Thigh- 24
    Calves- 15.5

    Dietary Plan:

    # of meals-3
    Protein- 147g
    Carbs- 135g
    Fat- 60g

    Supplements:
    Animal-Cuts

    Lifting Routine:
    Everything is 2X8+6

    Session 1-Arms
    Close Grip Bench
    One Arm Machine Tricep Extension
    Lying DB tricep extension
    Standing DB Curls
    Machine Preacher Curls
    Barbell Reverse Curls
    Wrist Curls 3X15

    Session 2 Quads/Hamstrings
    Leg Extension
    Leg Press
    Hack Squats
    Smith Machine Squats
    Lying Hamstring Curls
    Sitting Hamstring Curls
    Glute Machine

    Session 3 Chest/Shoulders
    DB Press
    Incline Machine
    Pec Dec
    DB Military Press
    Side Laterals Machine
    Shrugs

    Session 4 Back/Delts
    Wide Grip Pull Downs
    T-bar rows
    Narrow Grip Rows
    Reverse Pec Dec
    Lat pulls


    Cardio
    6 days/week fasted for 60 minutes

    My short term goal is 199 by July 1st
    My middle term goal is 185 by August 29th
    My long term goal is 150 by December 31st

    Here is my work out so far for this week:

    Can't wait to get some feedback! Thank you so much for this opportunity!
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  6. #306
    PhysEdTeach Christine1225's Avatar
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    Originally Posted by rockwood51 View Post
    Lol....
    Do I feel the criticism coming on already?!
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  7. #307
    Registered User rockwood51's Avatar
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    Originally Posted by Christine1225 View Post
    Do I feel the criticism coming on already?!
    *rolls eyes*.... btw that workout looks familiar :P
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  8. #308
    PhysEdTeach Christine1225's Avatar
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    Originally Posted by rockwood51 View Post
    *rolls eyes*.... btw that workout looks familiar :P
    Haha! Yes, I will say that my workout is based off of Rockwood's original workout plan. What can I say
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  9. #309
    TEAM ME brad23's Avatar
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    Go get'em girl!
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  10. #310
    PhysEdTeach Christine1225's Avatar
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    Originally Posted by brad23 View Post
    Go get'em girl!
    Thanks Brad! I plan on it!
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  11. #311
    PhysEdTeach Christine1225's Avatar
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    I have started a thread where i will keep my Daily log! Can't wait to get some feedback!
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  12. #312
    The Deadman mrdead's Avatar
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    Originally Posted by Christine1225 View Post
    I have started a thread where i will keep my Daily log! Can't wait to get some feedback!
    What do your meals typically look like...???
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  13. #313
    PhysEdTeach Christine1225's Avatar
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    Originally Posted by mrdead View Post
    What do your meals typically look like...???
    Breakfast:
    1 package of instant oatmel or 3/4 cup honey nut cheerioes (if the cereal 1/2cup of skim milk)
    2 whole eggs 1 egg white
    2 slices of Turkey bacon or 1/4 of turkey sausage crumbles

    Lunch: (This changes up so i will post my 2 main choices)
    Buffalo Wraps:
    4 oz of Chicken Breast with buffalo sauce (0F, 0C, 0P in the sauce)
    2 Tortilla
    Lettuce
    1/8cup of Cheese (normally provolone)

    OR

    Salad w/ 6 oz of chicken, 1/4 of mandarin oranges, 1 TBSP of honey roasted almonds, and 2 TBSP of Light Raspberry Vinaigrette

    Dinner: This varies the most.
    Normally tho:
    4 oz chicken
    1/4 cup of brown rice or whole wheat pasta

    Some nights I might have a 4 oz Bison burger on a whole wheat bun or even some kind of steak or 4 oz of ground turkey with taco seasoning on a salad. It really just varies and I just make sure that I hit my Macros.

    Sometimes if I'm in a hurry, say in the AM and i don't have my food pre-cooked (which 90% of the time I do) I Have 2 scoops of muscle milk with 2 cups of skim milk.
    If you need anything else just let me know! and thanks again!
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  14. #314
    PhysEdTeach Christine1225's Avatar
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    I'm going to go ahead and check in, not sure what my day tomorrow is going to look like. And it still won't let me upload any videos so I will have to see if Cody will help me upload my training vid.

    Weight last week: 204
    Weight this week: 201
    Difference for the week: -3

    Protein: 140-150
    Carbs: 120-140
    Fat:60-75 (upped my fats a few days because I was having extreme muscle soreness. so i upped my fat and water intake and it helped.)

    Cardio: 6 days 60 minutes

    Diet was good. I got everything straightened out. Workouts were really good this week. I have been the most sore I have been EVER the past 2 weeks! I believe this must mean that I am doing it right. I have figured my weights out and am working on my form and squeezing the muscle group that I am working. I have never been sore from a Back workout till this week. I have added some glute machine workouts in and some extra hamstring work. I feel like my quads are so much stronger then my hamstrings. Any suggestions on how to increase the strength in my hamstrings besides what i'm doing? Any suggestions would be greatly appreciated!
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  15. #315
    TEAM ME brad23's Avatar
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    Originally Posted by Christine1225 View Post
    I'm going to go ahead and check in, not sure what my day tomorrow is going to look like. And it still won't let me upload any videos so I will have to see if Cody will help me upload my training vid.

    Weight last week: 204
    Weight this week: 201
    Difference for the week: -3

    Protein: 140-150
    Carbs: 120-140
    Fat:60-75 (upped my fats a few days because I was having extreme muscle soreness. so i upped my fat and water intake and it helped.)

    Cardio: 6 days 60 minutes

    Diet was good. I got everything straightened out. Workouts were really good this week. I have been the most sore I have been EVER the past 2 weeks! I believe this must mean that I am doing it right. I have figured my weights out and am working on my form and squeezing the muscle group that I am working. I have never been sore from a Back workout till this week. I have added some glute machine workouts in and some extra hamstring work. I feel like my quads are so much stronger then my hamstrings. Any suggestions on how to increase the strength in my hamstrings besides what i'm doing? Any suggestions would be greatly appreciated!
    Nice drop! Well the hamstring strength will come over time. Your quads will always be stronger than you hams. Its like the bicep of your leg. Stay the course and it will get better.
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  16. #316
    PhysEdTeach Christine1225's Avatar
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    Originally Posted by brad23 View Post
    Nice drop! Well the hamstring strength will come over time. Your quads will always be stronger than you hams. Its like the bicep of your leg. Stay the course and it will get better.
    Thanks Brad! I have hit my stride and I'm feeling pretty good about it. To me it is mostly a mind thing. I have finally got my mind straight and now I feel like I can achieve whatever I want to achieve. I can't wait to get this next 6lbs off and hit that 100lb mark! I'm just going to keep working the hamstrings. I know they will sooner or later become stronger, hopefully sooner
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  17. #317
    PhysEdTeach Christine1225's Avatar
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    I'm still working hard. Been hitting my cardio. Hitting Session 1 tomorrow. If anyone has any feedback or any support check my post on here and on my own thread! Thanks!
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  18. #318
    Animal Rep ragingmuscle's Avatar
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    Originally Posted by Christine1225 View Post
    I'm still working hard. Been hitting my cardio. Hitting Session 1 tomorrow. If anyone has any feedback or any support check my post on here and on my own thread! Thanks!
    Hi Christine

    Are you able to spread those meals out over say 5 meals a day?
    Lets get to work

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  19. #319
    PhysEdTeach Christine1225's Avatar
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    Originally Posted by ragingmuscle View Post
    Hi Christine

    Are you able to spread those meals out over say 5 meals a day?
    Yes, I can't see that being a problem.
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  20. #320
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    Check-in

    Weight Last week 201
    Weight This week 201
    Difference 0

    Protein: Less then 140
    Carbs: 120-130
    Fat:60-70

    I just didn't hit the protein. Plain and simple I just didn't plan well enough. I was busy helping with Cody's Dad and getting stuff done around here. And I just didn't eat all my meals. And I know that me not eating is NOT a good thing. I believe me missing those meals is probably what has caused the no loss. I have realized over time that I have to hit my macro's and get in all my meals. Workouts are going good. One day when I had not ate enough, I was very weak. Other then that things have been going good. I've been still doing the 6 days of cardio for 60 minutes. My goal was to be at 199 by July 1st so I guess that is still possible. I will most defiantly weigh in on Sunday! Other then that, everything is going good. Can't wait to get some feedback on my workouts/diet.
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  21. #321
    Animal Rep ragingmuscle's Avatar
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    Originally Posted by Christine1225 View Post
    Check-in

    Weight Last week 201
    Weight This week 201
    Difference 0

    Protein: Less then 140
    Carbs: 120-130
    Fat:60-70

    I just didn't hit the protein. Plain and simple I just didn't plan well enough. I was busy helping with Cody's Dad and getting stuff done around here. And I just didn't eat all my meals. And I know that me not eating is NOT a good thing. I believe me missing those meals is probably what has caused the no loss. I have realized over time that I have to hit my macro's and get in all my meals. Workouts are going good. One day when I had not ate enough, I was very weak. Other then that things have been going good. I've been still doing the 6 days of cardio for 60 minutes. My goal was to be at 199 by July 1st so I guess that is still possible. I will most defiantly weigh in on Sunday! Other then that, everything is going good. Can't wait to get some feedback on my workouts/diet.
    Drop fat down to no higher than 20 and bring carbs down to 75. Keep protein where it is and try to get that in or you'll lose muscle. Make sure your heart rate is around 130 bpm on cardio. No other changes.
    Lets get to work

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  22. #322
    PhysEdTeach Christine1225's Avatar
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    Originally Posted by ragingmuscle View Post
    Drop fat down to no higher than 20 and bring carbs down to 75. Keep protein where it is and try to get that in or you'll lose muscle. Make sure your heart rate is around 130 bpm on cardio. No other changes.
    How does this look?


    Breakfast 9TBSP Egg Whites 15gP 0gF 3gC
    2.5oz Turkey Sausage 12gP 4gF 1gC
    1pack of instant oatmeal 2gP 2gF 26gC
    Total 29gP 6gF 30gC

    Meal 2 2oz Chicken Breast 18gP 2gF 0gC
    1/4 cup Brown Rice 1gP .5gF 8.5gC
    Total 19gP 2.5gF 8.5gC

    Meal 3 4oz Chicken Breast 36gP 4gF 0gC
    1/2 cup Brown Rice 2gP 1gF 17gC
    Total 38gP 5gF 17gC

    Meal 4 4oz Chicken Breast 36gP 4gF 0gC
    1cup Lettuce 0gP 0gF 2gC
    1oz Cucumber 0gP 0gF 1gC
    1oz Green Pepper 0gP 0gF 1gC
    2 TBSP Fat Free Catalina Dressing 0gP 0gF 11gC
    Total 36gP 4gF 15gC

    Meal 5 2oz Chicken Breast 18gP 2gF 0gC
    1/4 cup Brown Rice 1gP .5gF 8.5gC
    Total 19gP 2.5gF 8.5gC

    Overall Total: 141gP; 20gF; 79gC

    Just let me know. I plan to start with this tomorrow! Thanks!
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  23. #323
    PhysEdTeach Christine1225's Avatar
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    Check-in

    Weight last week: 201
    Weight this week: 205
    Difference: +4

    Well, I have not been doing that well. I am so ready to find a job and get settled in one place. I'm tired of traveling and I'm tired of paying for 2 gyms and paying visitor passes at another. I have been getting all of my sessions in but not all of my cardio. I have struggled with my diet over the weekend. When I'm at my home in KY I am nose to the ground. But when I have to travel, I struggle. I am a routine person and if something is out of routine I just lose it. I don't totally throw everything out the window but I most definitely struggle. I am up 4 lbs but I don't feel like I've gained it back. Might be water because that is one thing I have been lacking is my water intake. I tend to drink diet pop rather then water when I'm not at home. I have noticed my arms are looking better and so are my legs. I am home for a while now unless a job interview comes up and I will have to travel again. So, I'm sticking to the diet and hitting the gym hard and getting done what I need to get done. I have 7 weeks until my first goal where I want to be to 185. So 20 lbs in 7 weeks? Idk...we will see...
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  24. #324
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    Originally Posted by Christine1225 View Post
    How does this look?


    Breakfast 9TBSP Egg Whites 15gP 0gF 3gC
    2.5oz Turkey Sausage 12gP 4gF 1gC
    1pack of instant oatmeal 2gP 2gF 26gC
    Total 29gP 6gF 30gC

    Meal 2 2oz Chicken Breast 18gP 2gF 0gC
    1/4 cup Brown Rice 1gP .5gF 8.5gC
    Total 19gP 2.5gF 8.5gC

    Meal 3 4oz Chicken Breast 36gP 4gF 0gC
    1/2 cup Brown Rice 2gP 1gF 17gC
    Total 38gP 5gF 17gC

    Meal 4 4oz Chicken Breast 36gP 4gF 0gC
    1cup Lettuce 0gP 0gF 2gC
    1oz Cucumber 0gP 0gF 1gC
    1oz Green Pepper 0gP 0gF 1gC
    2 TBSP Fat Free Catalina Dressing 0gP 0gF 11gC
    Total 36gP 4gF 15gC

    Meal 5 2oz Chicken Breast 18gP 2gF 0gC
    1/4 cup Brown Rice 1gP .5gF 8.5gC
    Total 19gP 2.5gF 8.5gC

    Overall Total: 141gP; 20gF; 79gC

    Just let me know. I plan to start with this tomorrow! Thanks!
    Originally Posted by Christine1225 View Post
    Check-in

    Weight last week: 201
    Weight this week: 205
    Difference: +4

    Well, I have not been doing that well. I am so ready to find a job and get settled in one place. I'm tired of traveling and I'm tired of paying for 2 gyms and paying visitor passes at another. I have been getting all of my sessions in but not all of my cardio. I have struggled with my diet over the weekend. When I'm at my home in KY I am nose to the ground. But when I have to travel, I struggle. I am a routine person and if something is out of routine I just lose it. I don't totally throw everything out the window but I most definitely struggle. I am up 4 lbs but I don't feel like I've gained it back. Might be water because that is one thing I have been lacking is my water intake. I tend to drink diet pop rather then water when I'm not at home. I have noticed my arms are looking better and so are my legs. I am home for a while now unless a job interview comes up and I will have to travel again. So, I'm sticking to the diet and hitting the gym hard and getting done what I need to get done. I have 7 weeks until my first goal where I want to be to 185. So 20 lbs in 7 weeks? Idk...we will see...
    Diet looks great. Increase cardio to 75 minutes. You can break that up into a 45 minute and 30 minute session if you need to. No other changes. Commit to this.
    Lets get to work

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  25. #325
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    Originally Posted by ragingmuscle View Post
    Diet looks great. Increase cardio to 75 minutes. You can break that up into a 45 minute and 30 minute session if you need to. No other changes. Commit to this.
    Thanks Rage! I am committed. No more excuses. Will up the cardio.
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  26. #326
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    I'm still having some major muscle soreness especially after leg day...any suggestions? Only supplements I'm taking is Cuts. I will take any suggestions. Thanks!
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  27. #327
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    You're still on cuts? You know you're supposed to cycle it right? We need to get you on Pak and Flex as well. In my experience, making sure you take that stuff helps a lot. Drink more water too. More Water = Better. Especially considering you're on cuts and it has a diuretic in it.

    We can also try getting you on some glutamine in the next week or so.

    Also, you can try switching your oatmeal over to the blueberry flavor and adding in fresh blueberries. Raspberries and blackberries work too. Berries are big antioxidants and can help a lot with soreness. All the defensive line in HS used to eat them during 2-a-days in high school since we were pretty much going non-stop and they helped a lot.

    Since I know you don't have Pak or Flex right now try taking a general multi-vitamin.


    Doing cardio 6 days a week doesn't give your legs a lot of time to rest up. I started having that problem really bad on the ass end of the competition. You'll have to just gut it out. Tom told me if I had to to go easy for a day on cardio and just walk or something so you can try that too.

    You're tough... you can handle it.
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  28. #328
    PhysEdTeach Christine1225's Avatar
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    Originally Posted by rockwood51 View Post
    You're still on cuts? You know you're supposed to cycle it right? We need to get you on Pak and Flex as well. In my experience, making sure you take that stuff helps a lot. Drink more water too. More Water = Better. Especially considering you're on cuts and it has a diuretic in it.

    We can also try getting you on some glutamine in the next week or so.

    Also, you can try switching your oatmeal over to the blueberry flavor and adding in fresh blueberries. Raspberries and blackberries work too. Berries are big antioxidants and can help a lot with soreness. All the defensive line in HS used to eat them during 2-a-days in high school since we were pretty much going non-stop and they helped a lot.

    Since I know you don't have Pak or Flex right now try taking a general multi-vitamin.


    Doing cardio 6 days a week doesn't give your legs a lot of time to rest up. I started having that problem really bad on the ass end of the competition. You'll have to just gut it out. Tom told me if I had to to go easy for a day on cardio and just walk or something so you can try that too.

    You're tough... you can handle it.
    I have been cycling the cuts. 3 weeks on 1 week off. I will try the blueberry oatmeal. That is my favorite kind anyways I have a multi- vitamin so I will start taking that too. I'm fine all week with just minimal soreness but after leg day my whole entire body hurts and it feels like it takes for ever to stop hurting. But like you said, I'm tough...I can handle it And my cardio, I've been doing 60 min on the elliptical and then doing 15 min on the bike or treadmill. We will see what next week brings!
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  29. #329
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    Cody posted some of my training vids for me on my thread. He has given me some advice of what I need to fix. So Tomorrow I start a new week with the training and will go for those changes. Check them out and let me know if you have any more suggestions. Thanks!
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  30. #330
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    Posted some new video's from today's Leg workout on my thread. Dropped the weight and slowed down my negatives and it is totally making a difference. Check them out and any feedback would be greatly appreciated! Thanks!
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