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  1. #3121
    I can & I will beatha's Avatar
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    Hiya Swooshie Happy Wednesday.

    lulz . . . see the lack of wiggle has made a few guys sad.

    solid workout.


    Edit: agreed NVR posts everywhere
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  2. #3122
    a·nom·a·ly howimliving's Avatar
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  3. #3123
    Snoozin on AppNut HG4 UP swooshie's Avatar
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    Originally Posted by RyouBakua View Post
    tongue twisters now?
    is that your new warm up?
    Occasionally

    Originally Posted by thehobbes View Post
    Solid Back Day Swoosh, grats on the PR! That's crazy having rack pulls/DL at the end, pure insanity!!!! Tongue twister day, whatever happened to days dedicated to foodz - national bagel day ftw!
    Thanks, Hammerz!

    Apparently they're still around!

    Bittersweet Chocolate with Almonds Day November 7
    National Cappuccino Day November 8
    National Harvey Wallbanger Day November 8
    Cook Something Bold Day November 8
    National Scrapple Day November 9
    Cook Something Bold & Pungent Day November 9
    National Vanilla Cupcake Day November 10
    National Sundae Day November 11
    Chicken Soup for the Soul Day November 12
    National Pizza With Everything Day (Except Anchovies) November 12
    National Indian Pudding Day November 13
    National Guacamole Day November 14
    National Pickle Day November 14
    National Raisin Bran Cereal Day November 15
    National Bundt Day November 15
    National Fast Food Day November 16
    National Baklava Day November 17
    Homemade Bread Day November 17
    National Vichyssoise Day November 18
    Carbonated Beverage with Caffeine Day November 19
    National Peanut Butter Fudge Day November 20
    Noveau Beaujolais Day November 20
    Gingerbread Day November 21
    National Cashew Day November 22
    National Espresso Day November 23
    Eat a Cranberry Day November 23
    National Sardines Day November 24
    National Parfait Day November 25
    National Cake Day November 26
    National Bavarian Cream Pie Day November 27
    National French Toast Day November 28
    Chocolates Day November 29
    National Lemon Creme Pie Day November 29
    National Mousse Day November 30

    Originally Posted by nvrstopworking View Post
    Dang.... gym twice in 1 day?

    Someone's got her mojo back for sure!

    No more wiggles? I haz a sad.


    EDIT: 14K posts! Damn I talk a lot....
    I can't get any cardio in in the morning because I have to get to work. I want to get at least one cardio session in a week, so I have to go after work.

    You're the second person to say I need to keep da wiggles!

    14K posts ..... in 2 years!! Wow!



    Originally Posted by beatha View Post
    Hiya Swooshie Happy Wednesday.

    lulz . . . see the lack of wiggle has made a few guys sad.

    solid workout.


    Edit: agreed NVR posts everywhere
    Hiya B Apparently it is one of my signature moves

    Thanks! Yea, that Spanky is everywhere for sure!!


    Originally Posted by howimliving View Post
    compounds at the end will make an amazon out of you
    Then I'm keepin them there
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  4. #3124
    Starting over! lexagon's Avatar
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    Hiya Swoosh!


    Hmmm wonder what kinda "cake" they are thinking of on National Cake Day?!? hmmmm
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  5. #3125
    Snoozin on AppNut HG4 UP swooshie's Avatar
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    Originally Posted by lexagon View Post
    Hiya Swoosh!


    Hmmm wonder what kinda "cake" they are thinking of on National Cake Day?!? hmmmm

    What???? There's a National Cake Day? BRB getting that day off work ...... ain't no cake at work

    Hi Lex!
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  6. #3126
    Starting over! lexagon's Avatar
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    Originally Posted by swooshie View Post
    What???? There's a National Cake Day? BRB getting that day off work ...... ain't no cake at work

    Hi Lex!
    National Parfait Day November 25
    National Cake Day November 26
    National Bavarian Cream Pie Day November 27

    You posted the list crazy lady! Sheesh!
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  7. #3127
    Snoozin on AppNut HG4 UP swooshie's Avatar
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    Originally Posted by lexagon View Post
    National Parfait Day November 25
    National Cake Day November 26
    National Bavarian Cream Pie Day November 27

    You posted the list crazy lady! Sheesh!
    Hahaha!! I know, but I didn't read through it all ... it was just a cut and paste!
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  8. #3128
    Starting over! lexagon's Avatar
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    Originally Posted by swooshie View Post
    Hahaha!! I know, but I didn't read through it all ... it was just a cut and paste!
    Lol of course not! You're missing out there's some good days in there.
    Promera Sports - Gluta-Tren & Con-Cret - Swoosh & Lex - http://forum.bodybuilding.com/showthread.php?t=146265453


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  9. #3129
    Agent of Swole jeezyreezy's Avatar
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    Nice back workout swoosh! Loving all that volume Keep up the great work!
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  10. #3130
    Omega Level RyouBakua's Avatar
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    everyday is cake day at my place















    ok i lie... just a few times a week
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  11. #3131
    BittyBro dreahere's Avatar
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    National Vichyssoise Day November 18

    Um, no. Vichyssoise on my birthday? Do not want. I'll have to celebrate National Baklava Day late or something.
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  12. #3132
    Registered User FrmrHoss's Avatar
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    Originally Posted by swooshie View Post
    Should I put the wiggle back in?

    FarmerHoss!!! Hiya

    Hiya back!

    It's probably not essential to the rack pull at all but I happen to like it .
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  13. #3133
    Official MuscleTech Rep llahhsoj's Avatar
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    Originally Posted by FrmrHoss View Post
    Hiya back!

    It's probably not essential to the rack pull at all but I happen to like it .
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  14. #3134
    Never enough bacon pharty's Avatar
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    Originally Posted by swooshie View Post
    BACK

    Wide Grip Lat Pulldown

    warm up sets ~

    55 x 8
    65 x 8
    75 x 8
    85 x 8

    working sets ~

    85 x 12
    90 x 12 rep PR
    90 x 12

    Straight Bar Pulldown

    60 x 14
    70 x 11 ---- grrrr could not hit that last one
    70 x 12

    Seated Cable Rows

    80 x 14
    90 x 14
    95 x 12

    Rack Pulls ---- I'm not sure why this program puts this big compound move at the very end of the workout. These went up easy and I tightened up my form a lot and not a wiggle was seen ....not one!

    185 x 14
    205 x 14



    I worked out at 7:00 a.m. this morning and was back in the gym at 6:30 pm for cardio .... 300 cals on the Arc

    Good night, Peeps!
    Cardio???????
    Jk I remember reading you were going to add more in I love the arc...gets the HR up like running whereas I have a hard time on other machines.

    Um your warm-up sets done wore me out! Srs.
    And those rack pulls! Sheesh that's some volume at that weight.

    Sorry I'm late had a big date with a heating pad yesterday
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  15. #3135
    Registered User CaliBakes's Avatar
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    Looks like they put those rack pulls at the end cause its more of a pre-exhaust program.
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  16. #3136
    Registered User Raigs's Avatar
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    Originally Posted by swooshie View Post
    What???? There's a National Cake Day? BRB getting that day off work ...... ain't no cake at work

    Hi Lex!
    What hubby never brings cake to you at work :/ slacker lol

    Originally Posted by dreahere View Post
    National Vichyssoise Day November 18

    Um, no. Vichyssoise on my birthday? Do not want. I'll have to celebrate National Baklava Day late or something.
    MMM I love Vichyssoise though its so good.
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  17. #3137
    Registered User chrylwlf's Avatar
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    Hey swooshie!! lurker here.....but want you to know what a HUGE inspiration you are to me. I'm in your age bracket & recently got back into lifting after several yrs off, so have alot of work to do!! Will def be following you!
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  18. #3138
    Unstoppable gobbles23's Avatar
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    Hi Swooshie!

    Nice workout you did there! Awesome rack pulls!
    Team Cookies Give You Superpowers
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  19. #3139
    Snoozin on AppNut HG4 UP swooshie's Avatar
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    Originally Posted by jeezyreezy View Post
    Nice back workout swoosh! Loving all that volume Keep up the great work!
    Thanks, Jeezy!! Back day is one of my favs!


    Originally Posted by RyouBakua View Post
    everyday is cake day at my place

    ok i lie... just a few times a week
    You can always fill in with "just the frosting" days

    Originally Posted by dreahere View Post
    National Vichyssoise Day November 18

    Um, no. Vichyssoise on my birthday? Do not want. I'll have to celebrate National Baklava Day late or something.
    I know a secret now

    Originally Posted by FrmrHoss View Post
    Hiya back!

    It's probably not essential to the rack pull at all but I happen to like it .
    Originally Posted by llahhsoj View Post
    There's a reason you both are two of my favorites!

    Originally Posted by pharty View Post
    Cardio???????
    Jk I remember reading you were going to add more in I love the arc...gets the HR up like running whereas I have a hard time on other machines.

    Um your warm-up sets done wore me out! Srs.
    And those rack pulls! Sheesh that's some volume at that weight.

    Sorry I'm late had a big date with a heating pad yesterday
    Poor P and her backfuk I know! Swoosh did cardio I love the arc ... much easier on my knees then running or stairway to hell.

    Originally Posted by CaliBakes View Post
    Looks like they put those rack pulls at the end cause its more of a pre-exhaust program.
    Hey CaliBakes I was thinking about pre-exhaust. I'm following the program pretty much as written, which is why I kept them at the end.


    Originally Posted by Raigs View Post
    What hubby never brings cake to you at work :/ slacker lol


    MMM I love Vichyssoise though its so good.
    Vichyssoise is probably good if you make it, Raigs!


    (shhh....Swoosh lives alone ... that's our secret)
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  20. #3140
    Snoozin on AppNut HG4 UP swooshie's Avatar
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    Originally Posted by chrylwlf View Post
    Hey swooshie!! lurker here.....but want you to know what a HUGE inspiration you are to me. I'm in your age bracket & recently got back into lifting after several yrs off, so have alot of work to do!! Will def be following you!

    Hi Thank you so much!! I'd love to have you hang out with all of us! Thanks for de-lurking!

    Originally Posted by gobbles23 View Post
    Hi Swooshie!

    Nice workout you did there! Awesome rack pulls!

    Hey Gobbs!! Thank you Love dem rack pulls!








    I had a good morning this morning! First I was talking to my pal, P and she's feeling better! I wore my white LULU's to the gym ... first time ever .... awesome!!! I had a great shoulder day! I took a ninja vid

    Be back tonight, peeps <3
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  21. #3141
    Omega Level RyouBakua's Avatar
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    Originally Posted by swooshie View Post
    You can always fill in with "just the frosting" days
    cant forget about those



    i would bring cake to work, but then all the girls want some and then its just one big fiasco
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  22. #3142
    Never enough bacon pharty's Avatar
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    Originally Posted by swooshie View Post

    (shhh....Swoosh lives alone ... that's our secret)
    I'm moving in! I can visit the fam here and there, right?
    My Journal
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  23. #3143
    Crossbow Motherf*ckers! Echo814's Avatar
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    Lulz, no wiggle eh? Nice session there Swoosh I still need to try rack pulls, maybe when I either have my home gym back or start my gym membership back up.

    There's a national cake day? I always refereed to it as making sammiches My child will always wonder why daddy and mommy talk about sammiches so much

    Yay for good day! In for ninja video.
    That which does not kill me, better run like hell!!!

    Tattoos, piercings and pain... It's a good thing!

    I like eating, it helps with the not dying.

    "Do it now cause 'tomorrow' ain't promised 'today'" Ludacris

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  24. #3144
    Registered User Raigs's Avatar
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    Originally Posted by pharty View Post
    I'm moving in! I can visit the fam here and there, right?
    If your moving in. Im moving in Ill bring the Full bed and we can all share

    Swoosh Ill cook as my form of rent and bring cake daily to the office!! Sounds fair right :P
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  25. #3145
    Never enough bacon pharty's Avatar
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    Originally Posted by Raigs View Post
    If your moving in. Im moving in Ill bring the Full bed and we can all share

    Swoosh Ill cook as my form of rent and bring cake daily to the office!! Sounds fair right :P
    There will be wresting matches for time in the kitchen.
    I don't bake but I think my cake is pretty darn tasty!
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  26. #3146
    Registered User Raigs's Avatar
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    Originally Posted by pharty View Post
    There will be wresting matches for time in the kitchen.
    I don't bake but I think my cake is pretty darn tasty!
    Ill be the judge of that. Im a professional after all
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  27. #3147
    Snoozin on AppNut HG4 UP swooshie's Avatar
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    Now you all know why I keep a key under the mat
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  28. #3148
    Registered User FrmrHoss's Avatar
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    I heard there was talk of White Lulus.....
    New log: http://forum.bodybuilding.com/showthread.php?t=144101461
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  29. #3149
    Never enough bacon pharty's Avatar
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    Originally Posted by FrmrHoss View Post
    I heard there was talk of White Lulus.....
    Um did Farmer read our texts today?
    Scerred.
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  30. #3150
    brb bulk-utting! nvrstopworking's Avatar
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    Did someone say cake???




    in b4 reported post
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