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  1. #301
    Registered User samsont's Avatar
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    DB rows
    50s x 8
    70s x 6
    85s x 8
    85s x 8
    85s x 8

    Meadows rows
    35 x 10
    45 x 10
    55 x 10

    Conventional deadlift
    135 x 5
    205 x 3
    255 x 3

    cluster set, 10 sec rest between each rep
    305 x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 (10)

    "stretchers" - lat pulldown variation
    70 x 10
    80 x 10
    90 x 10
    Recovering fatass
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  2. #302
    Registered User samsont's Avatar
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    Cardio


    Jog/walk interval

    yesterday: 1 mile / 14:40
    today : 1 mile 13.38

    calves are getting better.

    today I also did

    20 minutes stationary bike
    15 minutes elliptical
    45 minutes moderate tempo basketball shootaround

    all fasted, while drinking leucine/bcaa's.

    bodyweight today: 252

    l
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  3. #303
    Is a Turtle Torrtrefireto's Avatar
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    What is a stretcher?
    771/645/622 Single Ply
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  4. #304
    Registered User samsont's Avatar
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    Originally Posted by Torrtrefireto View Post
    What is a stretcher?


    awkward at first, felt good after deadlifts
    Last edited by samsont; 01-07-2013 at 11:44 AM.
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  5. #305
    Registered User samsont's Avatar
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    Chest/arms

    Buddy had the day off work so we hit the gym up.

    I'm trying to mix things up do things i've never done. We did legs the other day and seriously, lunges with like 20lb db's killed me.


    also I killed back last night, and few days ago hit up some overheads and got a easy 155 x 5 and then did a **** ton of behind the neck pressing for reps and lots of shoulder work. I'm just not gonna log all of it.



    Bench Press no lockout, bottom end reps
    45 x 30
    95 x 20
    135 x 20
    145 x 20
    155 x 20
    165 x 15 closegrip, lockout but invisible 2 board

    DB Incline bench neutral grip
    50's x 12
    60's x 12
    65's x 12
    50's x 8

    I paused all these


    DB Flys on flat bench
    20s x 12 x 3

    I've actually never done these before. light but i tried keep good form and get good squeeze at top

    DB Overhead Extensions (single db/double hand) super setted this with the curls
    45 x 12
    45 x 12
    50 x 12
    60 x 12

    got a good stretch and slow negative on these

    EZ bar curls standing supersetted with above
    40 x 10
    40 x 10
    60 x 10
    80 x 10

    hard squeeze at top followed by 5 second negative.

    Tricep Pushdowns V bar attachment supersetted with curls
    50 x 50
    70 x 20
    110 x 20
    150 x 15
    170 x 15

    i was cheating a little bit

    Rope attachment hammer curls
    40 x 30
    50 x 25
    70 x 15
    50 x 15
    50 x 15

    arms felt like they were gonna explode.
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  6. #306
    Registered User Filmbuff81's Avatar
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    Big couple workouts man! Keep it up!

    you and those cluster sets are insane haha
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  7. #307
    Registered User samsont's Avatar
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    Originally Posted by Filmbuff81 View Post
    Big couple workouts man! Keep it up!

    you and those cluster sets are insane haha
    thanks bruh!


    Deadlift training

    conv
    135 x 5
    135 x 5
    210 x 5
    230 x 5
    250 x 5
    270 x 5
    285 x 5

    Leg curls
    105 x 8
    155 x 8
    175 x 8

    Calf Raise
    90 x 10
    90 x 10

    45* back riase or w/e
    BW x 10 x 3
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  8. #308
    Registered User xRequiem's Avatar
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    log it you lazy ****.

    looks like your having fun! I really enjoy all the bb accessory I do, makes me think I might enjoy BB some day in the future. i'm just not in the position to eat good financially.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201

    For uneventful videos of me lifting
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  9. #309
    Registered User samsont's Avatar
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    Originally Posted by xRequiem View Post
    log it you lazy ****.

    looks like your having fun! I really enjoy all the bb accessory I do, makes me think I might enjoy BB some day in the future. i'm just not in the position to eat good financially.
    yeah I am having fun. Training heavy and hard but in a different way. i will be still building deadlift and overhead through heavy 5's but mostly doing bodybuilding stuff throughout the week and starting to run (jog) a bit.

    Chest/shoulders sessions from yesterday i forgot to log:

    Flat bench Dumbbell press
    30s x 10
    40s x 10
    50s x 10
    75s x 8
    85s x 8
    95s x 6 PR

    Overhead Press
    45 x 10
    95 x 5
    135 x 5
    155 x 5

    Overhead Pin press from forehead deadstop each rep
    135 x 8
    155 x 5 x 3

    Bradford press
    95 x 5 x 2

    Behind the neck wide grip no lockout
    75 x 12 x 3

    Dip machine
    forgot the weights but increased each set
    x12
    x10
    x8
    x6
    x6
    x6

    Rear delts on pec deck
    3 sets of 12




    shoulders, pecs, triceps: destroyed



    I really wanna try to press the 105's but i need spotter help get me in position. those dumbbells are crazy. I've never tried to go heavy before but I got 95s for 6 so i will call it a PR I think i can get the 100's or 105's for 5
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  10. #310
    Registered User samsont's Avatar
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    Sunday session

    last night went and did some light cardio and light leg stuff I meant to do after deadlifts..

    Leg extensions, glute kick backs, single leg machine press, more curls, and a finisher of 100 rep extension set

    today wwanted to hit back a little bit since 5x5 on deads wasn't enough.

    Widest grip Lat pulldown squeeze and hold at bottom, let lats stretch at the top
    70 x 12
    85 x 12
    100 x 12

    Single arm low rows
    50 x 8 x 2 each arm

    Hammer strength ISO lateral High row single arm movement
    45 x 15
    90 x 10
    135 x 8 (3 plates)

    Treadmill
    3.0/5.5 mph ~15 something minutes.


    hungry as can be.


    bodyweight update: 249

    successfully cut 8-9 lbs so far. Holiday damage control.

    lol Day of returning from my puerto rico trip= 242

    august 17: 275
    december 14: 242
    January 5: 258
    january 13: 249


    so happy to be back down in the 240's again. I think i gained 2-3lbs LBM in that 3 week mini bulk lol. Really gotta make the psuh into the 230's now. 242 was close, i really could have made great progress but fell off the wagon diet and cardio wise (luckily i train like a beast regardless in the gym). It was quite a ****ing tease to be honest.

    EXTREMELY motivated.

    Also signed up back for college. gonna knock out a couple classes at the community college starting in feb and then i'll be in the bachealor program for business come fall time. Pumped up about it. Next step is to find part time job.
    Last edited by samsont; 01-13-2013 at 07:58 AM.
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  11. #311
    Registered User Filmbuff81's Avatar
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    Originally Posted by xRequiem View Post
    log it you lazy ****.

    looks like your having fun! I really enjoy all the bb accessory I do, makes me think I might enjoy BB some day in the future. i'm just not in the position to eat good financially.
    Cheap crock pot, roast, pork, etc. slow cook it and had it for like 3-4 days.

    Or big bags of frozen chicken, spuds, and lettuce. Cheap healthy meals that will save you money vs eating badly.

    You would have a heart attack comparing prices of food in the US and Canada.

    Brb paying 1.50 for a can of coke.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  12. #312
    Registered User Filmbuff81's Avatar
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    Workouts are looking strong and you'll get down into the 230s in no time.

    Especially of you added some muscle then it'll make of even easier to drop the weight.
    the latest and greatest in training...or whatever.

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  13. #313
    Registered User samsont's Avatar
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    Originally Posted by Filmbuff81 View Post
    Cheap crock pot, roast, pork, etc. slow cook it and had it for like 3-4 days.

    Or big bags of frozen chicken, spuds, and lettuce. Cheap healthy meals that will save you money vs eating badly.

    You would have a heart attack comparing prices of food in the US and Canada.

    Brb paying 1.50 for a can of coke.
    yep x million on crock pot idea.


    Thats actually been part of my masterplan i keep failing to implement. I have a good stove/oven now(brand new), brand new grill, a crock pot.. It's actually cheaper for me to eat like a bodybuilder and spend 1-2 days a week preparing tons of lean meats, and veggies for the week ahead than to eat bad food by going out all the time (food in south florida is expensive).

    i just got to learn how to be that disciplined lol.
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  14. #314
    Prep Coach NaturalPursuit's Avatar
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    STRONG workout! Gunna be droppin weight easy!


    extremely motivated = A WIN!
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  15. #315
    cheeky & annoying izzygrant's Avatar
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    That's some fast weight loss. You should be motivated.

    Congrats on getting back into the school thing! What kind of classes?
    training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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  16. #316
    Registered User Filmbuff81's Avatar
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    Originally Posted by izzygrant View Post
    That's some fast weight loss. You should be motivated.

    Congrats on getting back into the school thing! What kind of classes?
    ^^^this what are you taking?
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  17. #317
    Registered User Filmbuff81's Avatar
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    Originally Posted by samsont View Post
    yep x million on crock pot idea.


    Thats actually been part of my masterplan i keep failing to implement. I have a good stove/oven now(brand new), brand new grill, a crock pot.. It's actually cheaper for me to eat like a bodybuilder and spend 1-2 days a week preparing tons of lean meats, and veggies for the week ahead than to eat bad food by going out all the time (food in south florida is expensive).

    i just got to learn how to be that disciplined lol.
    Yeah my wife and tend to be pretty good on that, but we've been getting lazy the past few weeks.

    Me being sick disn't help.

    A small roasting chicken will last you like 3-4 days too and doesn't take long at all to cook.
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  18. #318
    Is a Turtle Torrtrefireto's Avatar
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    Originally Posted by samsont View Post


    awkward at first, felt good after deadlifts
    Ah, I used to do something fairly similar
    Originally Posted by Filmbuff81 View Post
    Cheap crock pot, roast, pork, etc. slow cook it and had it for like 3-4 days.

    Or big bags of frozen chicken, spuds, and lettuce. Cheap healthy meals that will save you money vs eating badly.

    You would have a heart attack comparing prices of food in the US and Canada.

    Brb paying 1.50 for a can of coke.
    Milk in Canada is incredibly expensive. 1 liter costs more than a gallon here. Every time I go to Markham I lose weight
    Originally Posted by samsont View Post
    yep x million on crock pot idea.


    Thats actually been part of my masterplan i keep failing to implement. I have a good stove/oven now(brand new), brand new grill, a crock pot.. It's actually cheaper for me to eat like a bodybuilder and spend 1-2 days a week preparing tons of lean meats, and veggies for the week ahead than to eat bad food by going out all the time (food in south florida is expensive).

    i just got to learn how to be that disciplined lol.
    Slow cooking is amazing man. I'm so glad I bought one
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  19. #319
    Registered User samsont's Avatar
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    Chest/shoulders (yesterday)

    Did some biceps and 45 min cardio in the AM, in the PM hit up the gym with my homie


    Dumbbell Incline bench 4 second negative, pause at bottom, squeeze at top
    35s x 20
    35s x 20
    50s x 20
    50s x 15
    50s x 12

    ultra wide grip standing bb OHP chest to forehead, no lockout constant tension
    45 x 12
    65 x 12
    65 x 12

    Pec fly machine
    75 x 15
    125 x 15
    195 x 15

    Lateral raise on cable station
    15 x 10 (ea. arm)
    20 x 10
    25 x 10
    30 x 10
    35 x 10

    single arm face pulls
    30 x 15
    40 x 15
    50 x 15

    Pullups
    BW x 1
    BW x 1

    Machine Press get a 100 reps
    105 x 20
    105 x 20
    105 x 30
    105 x 15
    105 x 15
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  20. #320
    Registered User samsont's Avatar
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    Legs/Deadlift assistance

    AM fasted leg training.. fun


    Seated leg curls
    45 x 20
    50 x 15
    55 x 12

    Front squat
    45 x 5
    65 x 5
    85 x 5
    105 x 5
    125 x 5

    Rackpulls these were very explosive, should call ti speed pulls
    135 x 5
    185 x 5
    225 x 5 very happy with the speed on that set

    Stiff legged deadlift use 25's for greater ROM NO lockout, also had my heel'd oly shoes on so these sucked even light weight
    95 x 6
    95 x 6
    95 x 6

    Single leg extension
    30 x 12 (each leg)
    40 x 10
    50 x 8
    60 x 6


    light weights but i think highly effective session. can't wait until saturday.
    Recovering fatass
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  21. #321
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    Back

    Got really sick last night and then again this morning. But started feeling better than ever sometime this afternoon, so I hit the gym up.


    Widest grip lat pulldown
    75 x 12
    90 x 12
    105 x 12

    Single arm low row
    65 x 8 x 2 each arm

    Meadows rows
    45 x 6 each arm
    55 x 6
    65 x 6
    75 x 6

    Elliptical
    15 minutes

    meh
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    at least you're getting in there! Keep it up. Good inspiration to get my ass in gear and get in the gym tonight too.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  23. #323
    cheeky & annoying izzygrant's Avatar
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    Pretty good for a sick day. Maybe the fasted leg training did you in
    training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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  24. #324
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    Originally Posted by izzygrant View Post
    Pretty good for a sick day. Maybe the fasted leg training did you in
    honestly, 95% of my sessions are fasted in the AM. I just take aminos pre

    nah, I think it was my body rejecting all the fried chicken parm, white bread, french fries, fried mozzerella I had last night.

    Seriously, when I eat bad I feel ****ing terrible these days. I guess I have ate clean enough for long enough my body doesn't tolerate terrible foods anymore. Good incentive to keep a stricter diet.

    Originally Posted by Filmbuff81 View Post
    at least you're getting in there! Keep it up. Good inspiration to get my ass in gear and get in the gym tonight too.
    Yeah get in there bro.

    It was actually an effective workout, with some cardio at the end even. Meadows rows are awesome..
    Last edited by samsont; 01-16-2013 at 03:41 PM.
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    Originally Posted by samsont View Post
    honestly, 95% of my sessions are fasted in the AM. I just take aminos pre

    nah, I think it was my body rejecting all the fried chicken parm, white bread, french fries, fried mozzerella I had last night.

    Seriously, when I eat bad I feel ****ing terrible these days. I guess I have ate clean enough for long enough my body doesn't tolerate terrible foods anymore. Good incentive to keep a stricter diet.

    Yeah get in there bro.

    It was actually an effective workout, with some cardio at the end even. Meadows rows are awesome..
    I actually prefer fasted training as well, but everyone makes fun of me for it. I am mocked for my bcaa's.

    Meadows rows... you keep doing all this stuff I've never even heard of.
    training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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    Originally Posted by izzygrant View Post
    I actually prefer fasted training as well, but everyone makes fun of me for it. I am mocked for my bcaa's.

    Meadows rows... you keep doing all this stuff I've never even heard of.


    thats meadows rows.

    I really like them. similar to DB rows but completely different because the fixed axis. Almost like a T-bar row / DB row hybird

    I got like srs exercise ADHD. I just try to continueally do more weight, reps on new movements then switch and then go back to them. always cycling through things. I feel really in-tune with my mind-muscle connection and how different movements hit my muscles, so i'm always trying new ****.

    Lately with my training i'm really just trying to do things I don't like to do, or things I haven't done before and i feel like i'm getting stronger while recomping. I really wish I had access to a good gym and then i'd be doing all sorts of stuff. I used to goto a PLing gym and do westside before i moved and got hurt. used to speed bench and speed box squat against chains and bands. lifting at fitness center is boring as ****.
    Last edited by samsont; 01-16-2013 at 04:10 PM.
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    Shoulders

    5's night bitches

    Everything 30-45 second rest MAX

    Press
    45 x 10
    65 x 5
    95 x 5
    115 x 5
    135 x 5
    155 x 5 easy
    135 x 5

    Behind the neck standing press
    95 x 5
    95 x 5
    95 x 5

    these are hard as ****

    Overhead Pin Press from forehead
    95 x 5
    115 x 5
    135 x 5

    medial delts were throbbing with pain and pump. felt crazy. I really wanted to do more but the pump was unbearable.
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    Big session again awesome job!

    I am going to try those rows when i finally get my ass in the gym.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  29. #329
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    thanks!

    Deadlift training/hams

    decided to go sumo and work on speed and explosions

    Sumo Speed pulls
    135 x 5
    155 x 1
    175 x 2 x 10 sets

    2" block sumo speed pulls
    205 x 3
    225 x 3
    245 x 3

    all pretty explosive except for the last rep of 225 and the 245x3 set

    Hamstring curls 30 sec rest
    60 x 8
    80 x 8
    80 x 8

    Cardio
    60 minutes walking on slight incline treadmill
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    Originally Posted by samsont View Post


    thats meadows rows.

    I really like them. similar to DB rows but completely different because the fixed axis. Almost like a T-bar row / DB row hybird

    I got like srs exercise ADHD. I just try to continueally do more weight, reps on new movements then switch and then go back to them. always cycling through things. I feel really in-tune with my mind-muscle connection and how different movements hit my muscles, so i'm always trying new ****.

    Lately with my training i'm really just trying to do things I don't like to do, or things I haven't done before and i feel like i'm getting stronger while recomping. I really wish I had access to a good gym and then i'd be doing all sorts of stuff. I used to goto a PLing gym and do westside before i moved and got hurt. used to speed bench and speed box squat against chains and bands. lifting at fitness center is boring as ****.
    Cool. That feel when you have always trained at a commercial gym/the Y...

    Nice new avi.
    training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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