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  1. #91
    ¯\_(ツ)_/¯ ramsgoldberg61's Avatar
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    Originally Posted by erinlee01 View Post
    Lower hypertrophy

    Zercher squats
    50x3x6


    I realize I misread my notes yesterday and the first set was supposed to be 6 sets of 3 and not 3 sets of 6. Oops.

    OHS
    broomstick x8x3

    Tried a rep with the bar, but my lower back isn't strong enough to hold itself stable yet.

    Hack squats
    45x8x3

    First time doing these. I think I need to watch more videos. They felt a little awkward. Could be my fat getting in the way, though. lol.

    RDL
    85x10x3

    These were hard, but felt good.

    Heading out to TKD in a few. Legs, then TKD = . It's sparring night.

    Supps
    1 scoop Beta-cret Extreme 15 minutes pre-wo
    1 scoop Gluta-tren intra-workout
    2 caps Con-cret post wo

    So far, I'm impressed with this stack. Tuesday, I was sore enough to dread Wednesday. But instead of getting worse as they usually do, the DOMS subsided. I like that!
    So I looked up Zercher squats..



    Impressive job
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  2. #92
    dont call it a comeback scoveg13's Avatar
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    Okay just got back from my Delt, Trap, and Calve workout! Great session!

    Dumbbell Military Press: 65x8, 65x7 (65x7, 45x6) - Dropset
    Side Raises: 25x12x3, 25x10
    Front Raises: 25x10x3
    Rear Delt Flies: 17.5x12x3
    Rear Delt Pec Deck Flies: 90x12, 90x10, 90x8
    Dumbbell Shrugs: 95x8, 105x6, 95x10, 70x9
    Leg Press Calf Raise: 270x30, 270x30
    Seated Calf Raise: 90x30, 90x30
    Standing Calf Raise: 80x30x3
    MOCK Meet Results - 3.7.14
    Squat: 405
    Bench: 275
    Deadlift: 510

    My log: http://forum.bodybuilding.com/showthread.php?t=153834751

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  3. #93
    Tyrant Titan metalmullisha's Avatar
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    Originally Posted by ramsgoldberg61 View Post
    So I looked up Zercher squats..



    Impressive job
    Exactly my reaction, lol.
    Originally Posted by scoveg13 View Post
    Okay just got back from my Delt, Trap, and Calve workout! Great session!

    Dumbbell Military Press: 65x8, 65x7 (65x7, 45x6) - Dropset
    Side Raises: 25x12x3, 25x10
    Front Raises: 25x10x3
    Rear Delt Flies: 17.5x12x3
    Rear Delt Pec Deck Flies: 90x12, 90x10, 90x8
    Dumbbell Shrugs: 95x8, 105x6, 95x10, 70x9
    Leg Press Calf Raise: 270x30, 270x30
    Seated Calf Raise: 90x30, 90x30
    Standing Calf Raise: 80x30x3
    awesome job bro. Gonna have big ol boulders
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  4. #94
    Omega Level RyouBakua's Avatar
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    Back from my trip and All In!!!

    [img]*****://s3.amazonaws.com/fhub/cache/2012/04/15/cf3a4157c16eb3ea245d87ea3a954b23.jpg[/img]


    So hows everyone loving the Gluta-Tren?




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  5. #95
    Registered User erinlee01's Avatar
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    Originally Posted by ramsgoldberg61 View Post
    So I looked up Zercher squats..



    Impressive job
    Originally Posted by metalmullisha View Post
    Exactly my reaction, lol.

    awesome job bro. Gonna have big ol boulders
    lol - they aren't that bad once you get used to where the bar sits. They are awesome in that they put no pressure on my lower back. The weight that I am doing here is starting to get "heavy" for this exercise. I wouldn't be able to get anywhere near the equivalent of that on the back squat.

    Originally Posted by RyouBakua View Post
    Back from my trip and All In!!!

    [img]*****://s3.amazonaws.com/fhub/cache/2012/04/15/cf3a4157c16eb3ea245d87ea3a954b23.jpg[/img]


    So hows everyone loving the Gluta-Tren?




    my log
    www.tinyurl.com/RBsNewLog
    Welcome back, RB!

    Originally Posted by scoveg13 View Post
    Okay just got back from my Delt, Trap, and Calve workout! Great session!

    Dumbbell Military Press: 65x8, 65x7 (65x7, 45x6) - Dropset
    Side Raises: 25x12x3, 25x10
    Front Raises: 25x10x3
    Rear Delt Flies: 17.5x12x3
    Rear Delt Pec Deck Flies: 90x12, 90x10, 90x8
    Dumbbell Shrugs: 95x8, 105x6, 95x10, 70x9
    Leg Press Calf Raise: 270x30, 270x30
    Seated Calf Raise: 90x30, 90x30
    Standing Calf Raise: 80x30x3
    Nice job!
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  6. #96
    Registered User rpaul11's Avatar
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    Originally Posted by scoveg13 View Post
    Okay just got back from my Delt, Trap, and Calve workout! Great session!

    Dumbbell Military Press: 65x8, 65x7 (65x7, 45x6) - Dropset
    Side Raises: 25x12x3, 25x10
    Front Raises: 25x10x3
    Rear Delt Flies: 17.5x12x3
    Rear Delt Pec Deck Flies: 90x12, 90x10, 90x8
    Dumbbell Shrugs: 95x8, 105x6, 95x10, 70x9
    Leg Press Calf Raise: 270x30, 270x30
    Seated Calf Raise: 90x30, 90x30
    Standing Calf Raise: 80x30x3
    Hell Yeah Man...good work.
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  7. #97
    Registered User fitcopforlife's Avatar
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    Awesome w/o man, I'd say them delts are feeling it today.

    Originally Posted by scoveg13 View Post
    Okay just got back from my Delt, Trap, and Calve workout! Great session!

    Dumbbell Military Press: 65x8, 65x7 (65x7, 45x6) - Dropset
    Side Raises: 25x12x3, 25x10
    Front Raises: 25x10x3
    Rear Delt Flies: 17.5x12x3
    Rear Delt Pec Deck Flies: 90x12, 90x10, 90x8
    Dumbbell Shrugs: 95x8, 105x6, 95x10, 70x9
    Leg Press Calf Raise: 270x30, 270x30
    Seated Calf Raise: 90x30, 90x30
    Standing Calf Raise: 80x30x3
    Sheepdog#60
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  8. #98
    Registered User HippieChick's Avatar
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    Great session indeed

    Originally Posted by scoveg13 View Post
    Okay just got back from my Delt, Trap, and Calve workout! Great session!

    Dumbbell Military Press: 65x8, 65x7 (65x7, 45x6) - Dropset
    Side Raises: 25x12x3, 25x10
    Front Raises: 25x10x3
    Rear Delt Flies: 17.5x12x3
    Rear Delt Pec Deck Flies: 90x12, 90x10, 90x8
    Dumbbell Shrugs: 95x8, 105x6, 95x10, 70x9
    Leg Press Calf Raise: 270x30, 270x30
    Seated Calf Raise: 90x30, 90x30
    Standing Calf Raise: 80x30x3
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  9. #99
    dont call it a comeback scoveg13's Avatar
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    Just looked up Zercher Squats. Wow. Those like slightly painful, no? Haha
    MOCK Meet Results - 3.7.14
    Squat: 405
    Bench: 275
    Deadlift: 510

    My log: http://forum.bodybuilding.com/showthread.php?t=153834751

    Irish Misc Crew
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  10. #100
    Registered User HippieChick's Avatar
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    Those are some crazy BA squats ... I like it ... Really nice workout

    Originally Posted by erinlee01 View Post
    Lower hypertrophy

    Zercher squats
    50x3x6

    I realize I misread my notes yesterday and the first set was supposed to be 6 sets of 3 and not 3 sets of 6. Oops.

    OHS
    broomstick x8x3

    Tried a rep with the bar, but my lower back isn't strong enough to hold itself stable yet.

    Hack squats
    45x8x3

    First time doing these. I think I need to watch more videos. They felt a little awkward. Could be my fat getting in the way, though. lol.

    RDL
    85x10x3

    These were hard, but felt good.

    Heading out to TKD in a few. Legs, then TKD = . It's sparring night.

    Supps
    1 scoop Beta-cret Extreme 15 minutes pre-wo
    1 scoop Gluta-tren intra-workout
    2 caps Con-cret post wo

    So far, I'm impressed with this stack. Tuesday, I was sore enough to dread Wednesday. But instead of getting worse as they usually do, the DOMS subsided. I like that!
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  11. #101
    Team Muscletech Rep emergency's Avatar
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    scoveg solid work bro
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  12. #102
    dont call it a comeback scoveg13's Avatar
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    Originally Posted by metalmullisha View Post
    Exactly my reaction, lol.

    awesome job bro. Gonna have big ol boulders
    Originally Posted by erinlee01 View Post
    lol - they aren't that bad once you get used to where the bar sits. They are awesome in that they put no pressure on my lower back. The weight that I am doing here is starting to get "heavy" for this exercise. I wouldn't be able to get anywhere near the equivalent of that on the back squat.



    Welcome back, RB!



    Nice job!
    Originally Posted by rpaul11 View Post
    Hell Yeah Man...good work.
    Originally Posted by fitcopforlife View Post
    Awesome w/o man, I'd say them delts are feeling it today.
    Originally Posted by HippieChick View Post
    Great session indeed
    Originally Posted by emergency View Post
    scoveg solid work bro
    Thanks guys!

    Just got back from my Arm, Ab, and HIIT session. Fantastic session. Felt like I could have worked out forever.

    Barbell Curl: 75x7, 85x8, 90x7, 80x8
    Close Grip EZ Bar: 80x8, 80x8, 80x8
    Preacher Curl: 60x8x3
    Reverse Grip EZ Bar Curl: 55x8, 60x9, 60x9
    Cable Curl (21's): Setting 6? x 21

    I went lighter than I usually do and really focused on good form and slow negatives. Also, my forearms/wrists were acting up today a little also so I didn't want to go too heavy and put a lot of strain on them.

    I'm doing Charles Poliquin's Tricep Routine so it's basically it's two giant sets of Skullcrushers to the forehead, to the neck, and the close grip to failure.
    Skullcrushers (forehead) 80x8, Skullcrushers (neck) 80x8, Close Grip 80x10
    Skullcrushers (forehead) 75x8, Skullcrishers (neck) 75x8, Close Grip 75x6

    Same concept with Tricep Pushdowns:
    Pushdowns (close grip) Setting 10x10, Pushdowns (Wide Grip) Setting 10x15, Pushdowns (Reverse Grip) Setting 7x12
    Pushdowns (close grip) Setting 9x10, Pushdowns (Wide Grip) Setting 9 x 15, Pushdowns (Reversge Grip) Setting 7x8

    Abs:
    Standing Oblique Raises: 45x30x2 (per side)
    Hanging Leg Raises: 30 reps x 2
    Ab Machine: 100x30, 70x30

    I then did HIIT for 15 minutes.
    MOCK Meet Results - 3.7.14
    Squat: 405
    Bench: 275
    Deadlift: 510

    My log: http://forum.bodybuilding.com/showthread.php?t=153834751

    Irish Misc Crew
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  13. #103
    Registered User erinlee01's Avatar
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    TKD
    45 minute class

    Ouch. The Saturday classes are run by a Master instructor who is notorious for being tough. You don't not get any rest. Today was no exception. After a rigorous warmup, we got right into bag work doing sparring combinations. When it wasn't our turn, we were doing jumping jacks. We finished off that portion of the class by doing what had to be AT LEAST 5 minutes of alternating pushups and situps at our own pace. I started out doing 10 and 10, quickly dropped to 5 and 5, and ended up barely being able to squeak out 2 and 2. My abs were killing me. From there, we did our forms for a while. And finished off the class with a little grip work (grabbing each others wrist/arms, etc. to practice getting out of grips). I was sweating like crazy. My clothes were soaked through, as was my hair.

    And, of course, we went straight from there to my 7 year old's first soccer game of the season. In 45 degree weather. 45 feels much colder when you're soaking wet. (Though I am sure my 11 year old who slept outside at a Boy Scout campout last night would disagree.)

    Luckily, it was worth it as he did awesome!

    Power Upper

    BOR
    65x5x3

    Pullups
    5, 3 (-1 from last week)

    Bench
    110x4x3

    I was shocked I could get this weight up after all the pushups earlier in the day.

    Dips
    6, 6

    Standing OHP
    65x10
    65x9
    65x6

    I faded fast on these.

    I skipped chest and arms hypertrophy because I HAVE to get back on schedule. I picked the schedule based on my extra-curricular (or more precisely, my sons' extra-curricular) activities during the week. If I don't get in the weekend workouts, I'm screwed for the week. Last week was an anomoly.

    As expected, the aches and pains are coming back with going to even 4 workouts per week. The tendinitis in my elbow is acting up and I had to put the sleeve on for the first time in maybe a year. Hopefully I'll adjust. If not, I'll have to drop PHAT.

    Originally Posted by scoveg13 View Post
    Just looked up Zercher Squats. Wow. Those like slightly painful, no? Haha
    lol - they do hurt at first, but you get used to it. Compared to the pain in my lower back doing back squats, it's nothing!
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  14. #104
    Registered User HippieChick's Avatar
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    Very strong workout ... I'm having issue with my elbow too .. Don't like it
    Originally Posted by erinlee01 View Post
    TKD
    45 minute class

    Ouch. The Saturday classes are run by a Master instructor who is notorious for being tough. You don't not get any rest. Today was no exception. After a rigorous warmup, we got right into bag work doing sparring combinations. When it wasn't our turn, we were doing jumping jacks. We finished off that portion of the class by doing what had to be AT LEAST 5 minutes of alternating pushups and situps at our own pace. I started out doing 10 and 10, quickly dropped to 5 and 5, and ended up barely being able to squeak out 2 and 2. My abs were killing me. From there, we did our forms for a while. And finished off the class with a little grip work (grabbing each others wrist/arms, etc. to practice getting out of grips). I was sweating like crazy. My clothes were soaked through, as was my hair.

    And, of course, we went straight from there to my 7 year old's first soccer game of the season. In 45 degree weather. 45 feels much colder when you're soaking wet. (Though I am sure my 11 year old who slept outside at a Boy Scout campout last night would disagree.)

    Luckily, it was worth it as he did awesome!

    Power Upper

    BOR
    65x5x3

    Pullups
    5, 3 (-1 from last week)

    Bench
    110x4x3

    I was shocked I could get this weight up after all the pushups earlier in the day.

    Dips
    6, 6

    Standing OHP
    65x10
    65x9
    65x6

    I faded fast on these.

    I skipped chest and arms hypertrophy because I HAVE to get back on schedule. I picked the schedule based on my extra-curricular (or more precisely, my sons' extra-curricular) activities during the week. If I don't get in the weekend workouts, I'm screwed for the week. Last week was an anomoly.

    As expected, the aches and pains are coming back with going to even 4 workouts per week. The tendinitis in my elbow is acting up and I had to put the sleeve on for the first time in maybe a year. Hopefully I'll adjust. If not, I'll have to drop PHAT.



    lol - they do hurt at first, but you get used to it. Compared to the pain in my lower back doing back squats, it's nothing!
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  15. #105
    Registered User rpaul11's Avatar
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    Sux about the elbow Erin. What moves are aggrivating it?
    "Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."



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  16. #106
    Registered User erinlee01's Avatar
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    Originally Posted by HippieChick View Post
    Very strong workout ... I'm having issue with my elbow too .. Don't like it
    Ugh! Mine has bothered me off and on for years.

    Originally Posted by rpaul11 View Post
    Sux about the elbow Erin. What moves are aggrivating it?
    The usual - bench, dips, OHP. Just the by-product of increasing it's use so quickly.
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  17. #107
    Registered User rpaul11's Avatar
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    Originally Posted by erinlee01 View Post
    Ugh! Mine has bothered me off and on for years.



    The usual - bench, dips, OHP. Just the by-product of increasing it's use so quickly.
    Gotcha...seems more just the isolation work makes mine flare up
    "Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."



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  18. #108
    ¯\_(ツ)_/¯ ramsgoldberg61's Avatar
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    Scoves, you down for training with me Monday or Tuesday????
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  19. #109
    Registered User erinlee01's Avatar
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    Originally Posted by rpaul11 View Post
    Gotcha...seems more just the isolation work makes mine flare up
    Well, add into what I do in workouts all the punches I throw in a given week and it was bound to happen. Usually the isolation work is what makes it flare up, but once it does, it all hurts to some extent.
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  20. #110
    Bigger! Stronger! BAMA! bamazav's Avatar
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    E. hope you can rest the elbow a bit. Strong work considering the hectic schedule.
    David, a 50 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

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  21. #111
    dont call it a comeback scoveg13's Avatar
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    Originally Posted by ramsgoldberg61 View Post
    Scoves, you down for training with me Monday or Tuesday????
    Yeah man. I usually do legs on monday and chest on Tuesday. I'm free in the mornings if that works for you
    MOCK Meet Results - 3.7.14
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  22. #112
    Registered User erinlee01's Avatar
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    Power lower

    Zercher squats
    95x4x3

    OHS
    25x6x2

    RDL
    80x8x3

    Upping the weight again next week.

    Good mornings
    45x10x2

    Had my husband watch these as it's the first time since my disc herniation that I put any weight on my back. He said it looks like I'm favoring one side more than the other. I have to watch that. I'm not surprised, though. I'm still not back to 100% strength on my right side, nor is the nerve firing correctly yet.

    3-position calf raise
    10 each direction

    Supps
    1 scoop Beta-cret 15 minutes pre-wo
    1 scoop Gluta-tren intra-workout
    2 caps Con-cret post workout

    Still liking this stack. At times, though, my face itches in reaction, which is not comfortable. I just need to remember not to touch my face when it happens and I'll be set.

    Originally Posted by bamazav View Post
    E. hope you can rest the elbow a bit. Strong work considering the hectic schedule.
    Thanks! This week is going to be the true test as my spring schedule hits full force! I think I'm going to have to do 5 am workouts during the week.
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  23. #113
    Bigger! Stronger! BAMA! bamazav's Avatar
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    I need to give the Zerchers a try. BB Hacks and Front Squats are my go too when the back is a concern. Didn't realize you had a herniation. Which disc? I can sympathize and am uber careful with those exercises that touch the back.
    David, a 50 year old pastor, husband and father.

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  24. #114
    dont call it a comeback scoveg13's Avatar
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    Originally Posted by erinlee01 View Post
    Power lower

    Zercher squats
    95x4x3

    OHS
    25x6x2

    RDL
    80x8x3

    Upping the weight again next week.

    Good mornings
    45x10x2

    Had my husband watch these as it's the first time since my disc herniation that I put any weight on my back. He said it looks like I'm favoring one side more than the other. I have to watch that. I'm not surprised, though. I'm still not back to 100% strength on my right side, nor is the nerve firing correctly yet.

    3-position calf raise
    10 each direction

    Supps
    1 scoop Beta-cret 15 minutes pre-wo
    1 scoop Gluta-tren intra-workout
    2 caps Con-cret post workout

    Still liking this stack. At times, though, my face itches in reaction, which is not comfortable. I just need to remember not to touch my face when it happens and I'll be set.



    Thanks! This week is going to be the true test as my spring schedule hits full force! I think I'm going to have to do 5 am workouts during the week.
    I love that feeling when the beta-alanine kicks in.
    MOCK Meet Results - 3.7.14
    Squat: 405
    Bench: 275
    Deadlift: 510

    My log: http://forum.bodybuilding.com/showthread.php?t=153834751

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  25. #115
    Registered User erinlee01's Avatar
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    Originally Posted by bamazav View Post
    I need to give the Zerchers a try. BB Hacks and Front Squats are my go too when the back is a concern. Didn't realize you had a herniation. Which disc? I can sympathize and am uber careful with those exercises that touch the back.
    I herniated my L5-S1 back in the beginning of January. It was pretty severe and put some significant trauma on the nerve. I still have numbness down my right leg into my foot. I did hacks for the first time last week and was happy that they didn't bother it. I might swap out Zerchers for front squats when I feel stronger. Still trying to regain the strength I lost on my right side. Back injuries are no fun!

    Originally Posted by scoveg13 View Post
    I love that feeling when the beta-alanine kicks in.
    I like it, unless I forget and touch my face. Then it becomes really annoying! Bring a fair skinned Irish/German girl, my skin is pretty sensitive.
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  26. #116
    Registered User rpaul11's Avatar
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    Originally Posted by scoveg13 View Post
    I love that feeling when the beta-alanine kicks in.
    it makes me feel like I have been installing fiberglass insulation in a hot attic.


    glad it doesn't effect (affect?) me much anymore
    "Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."



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  27. #117
    dont call it a comeback scoveg13's Avatar
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    Just got back from a leg and bench press? workout! I'm incorporating Smolov Jr into my 5 day split for the next few weeks because I really need to get my bench up. Overall I had an excellent session!

    5/3/1 Squats: 215x5, 260x3, 305x2 (another PR!)
    Front Squats: 135x8, 155x8, 155x8 (Only my second time doing front squats! These are awesome, form felt a lot better than last week too!)
    Smolov Jr Bench: 6 sets of 6 at 70% of 1rm - 140x6x6 (this was relatively easy)
    Leg Press: 655x10, 12, 12
    Leg Curl: 78x8x3, 78x9
    Leg Extension: 150x12, 170x12, (210x10, 150x8 - dropset)
    Romanian Deadlift: 225x8x2

    Took 1 scoop of Gluta-Tren intra-workout and constantly refilled my bottle when it got half-way empty.
    MOCK Meet Results - 3.7.14
    Squat: 405
    Bench: 275
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  28. #118
    Let's attack the IRON journey2swole's Avatar
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    Originally Posted by erinlee01 View Post
    I herniated my L5-S1 back in the beginning of January.
    OuCh!! I have been offline due to travel for an extended period of time and did not hear this, I am glad to see you are doing ok and back at it.



    Originally Posted by erinlee01 View Post
    Back injuries are no fun!
    True this ^^^ I injured my back 20 years ago and still protect it when doing deads or squats. It is better but it never does recover fully IMO. Take it easy and you will do fine with it.
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  29. #119
    Tyrant Titan metalmullisha's Avatar
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    Originally Posted by scoveg13 View Post
    Just got back from a leg and bench press? workout! I'm incorporating Smolov Jr into my 5 day split for the next few weeks because I really need to get my bench up. Overall I had an excellent session!

    5/3/1 Squats: 215x5, 260x3, 305x2 (another PR!)
    Front Squats: 135x8, 155x8, 155x8 (Only my second time doing front squats! These are awesome, form felt a lot better than last week too!)
    Smolov Jr Bench: 6 sets of 6 at 70% of 1rm - 140x6x6 (this was relatively easy)
    Leg Press: 655x10, 12, 12
    Leg Curl: 78x8x3, 78x9
    Leg Extension: 150x12, 170x12, (210x10, 150x8 - dropset)
    Romanian Deadlift: 225x8x2

    Took 1 scoop of Gluta-Tren intra-workout and constantly refilled my bottle when it got half-way empty.
    Congrat on the squat PR man. Im interested to see what smolov jr will do for you. Im running smolov currently for squats and it hurts, lol.
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  30. #120
    Registered User erinlee01's Avatar
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    Originally Posted by scoveg13 View Post
    Just got back from a leg and bench press? workout! I'm incorporating Smolov Jr into my 5 day split for the next few weeks because I really need to get my bench up. Overall I had an excellent session!

    5/3/1 Squats: 215x5, 260x3, 305x2 (another PR!)
    Front Squats: 135x8, 155x8, 155x8 (Only my second time doing front squats! These are awesome, form felt a lot better than last week too!)
    Smolov Jr Bench: 6 sets of 6 at 70% of 1rm - 140x6x6 (this was relatively easy)
    Leg Press: 655x10, 12, 12
    Leg Curl: 78x8x3, 78x9
    Leg Extension: 150x12, 170x12, (210x10, 150x8 - dropset)
    Romanian Deadlift: 225x8x2

    Took 1 scoop of Gluta-Tren intra-workout and constantly refilled my bottle when it got half-way empty.
    I'm considering a bench meet later in the year and I was looking at Smolov, Jr. I'll be paying attention to see what you get out of it!

    Originally Posted by journey2swole View Post
    OuCh!! I have been offline due to travel for an extended period of time and did not hear this, I am glad to see you are doing ok and back at it.





    True this ^^^ I injured my back 20 years ago and still protect it when doing deads or squats. It is better but it never does recover fully IMO. Take it easy and you will do fine with it.
    Good to see you back! Yeah, it's been a rough year so far. The back is healed, but the nerve isn't. I'm getting tired of limping!
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