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  1. #511
    Oh you know.. Juicemw's Avatar
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    MOngoooooo. I post on my de-loads, but I almost never see the point other then to stay in habit, so I feel you there. how did u de-load?
    Don't stop hustlin'

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  2. #512
    Meat Cube 2.0 lllDBOlll's Avatar
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    Making great progress Mongo, bench is coming along a treat... along with everything else
    "Ain't nothing to it but to do it"

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  3. #513
    Registered User Mongo81X's Avatar
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    Deload went fine, got in 2 very light full body workouts. I was really ready to go by mid week but I took off the entire week anyways. Felt great to get back to work on Monday, and Squats yesterday felt great. Off today and then some benching on thursday. Going to take the kid tirck or treating in a bit, should be fun. Hope everyone weathered that storm ok, alot of people I know back up north got alot of damage to thier homes and property. I have been eating everything in sight and have stayed at 254, I dont understand how my body is not gaiing any weight but Im happy its not lol.
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  4. #514
    Push, Pull, Destroy! Anthony21's Avatar
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    Originally Posted by Mongo81X View Post
    Deload went fine, got in 2 very light full body workouts. I was really ready to go by mid week but I took off the entire week anyways. Felt great to get back to work on Monday, and Squats yesterday felt great. Off today and then some benching on thursday. Going to take the kid tirck or treating in a bit, should be fun. Hope everyone weathered that storm ok, alot of people I know back up north got alot of damage to thier homes and property. I have been eating everything in sight and have stayed at 254, I dont understand how my body is not gaiing any weight but Im happy its not lol.
    What's up big Mongo. A stout 254 broseph
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  5. #515
    Registered User Mongo81X's Avatar
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    Cycle 3 Week 1 Bench

    Bench

    85 x 5
    110 x 5
    130 x 3

    140 x 5
    160 x 5
    180 x 10

    Inlcine

    130 x 10
    130 x 9
    130 x 9

    Little pissed I couldnt get that last rep on the final two sets.

    Decline

    150 x 10
    150 x 10
    150 x 10

    Tricep P/D SS W/ Lateral Raise

    70 x 15, 15 x 20
    70 x 15, 15 x 18
    70 x 12, 15 x 16

    Surpirsed I couldnt get 20 reps at all with the tricep pus downs but my tris were fried from all the pressing, the high rep lateral raises have definitely helped the low rep work from last cycle so I am keeping them on chest day fro this cycle as well.

    Deads tomorrow, my legs are still sore from squats so I'm hoping they will be better tomorrow. If not, FUK IT, Im going in anyways lol.
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  6. #516
    Cyber Bully MakeGoBoom's Avatar
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    another real strong showing haus. numbers are always on the up and up.
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

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  7. #517
    Registered User Mongo81X's Avatar
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    Yea man its been a nice steady climb, If I can keep this up I will be at most of my lift goals within a year. I'm trying to get my training Maxs at 275, 170, 300, 300 in Bench OHP Squat Deads respectively. For my size these are still modest numbers but It will be a nice accomplishment non the less.

    Side note, I have been feeling alot of soreness in my front delts after chest day and was wondering if I should narrow my grip. It feels like my natural grip is to go a little wider then shoulder width but I'm wondering if it is keeping my bench numbers down because of the extra delt recruitment.
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  8. #518
    Push, Pull, Destroy! Anthony21's Avatar
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    Strong bench is Strong
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  9. #519
    I'll Rest When I'm Dead ironwill2008's Avatar
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    Originally Posted by Mongo81X View Post
    I was really ready to go by mid week but I took off the entire week anyways.
    Wise move, and one that always pays dividends.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

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  10. #520
    Registered User Mongo81X's Avatar
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    Didnt get my deads day in last week, Helped a friend move and my back was shot so didnt want to rsik a injury. I am doing deads today and switching squats to friday. Here is my shoulder workout from yesterday, will post back work out later on.

    Cycle 3 Week 2 OHP

    OHP

    50 x 5
    65 x 5
    75 x 3

    90 x 3
    100 x 3
    115 x 7

    BBB OHP

    65 x 10
    65 x 10
    65 x 10

    Face Pull

    70 x 10
    70 x 10
    70 x 10

    Lateral Raise

    30 x 10
    30 x 10
    30 x 10

    Shoulders felt strong and I was very happy with the 7 reps, on 3s week my goal is 6 reps so the extra rep was a bonus. I didnt do triceps as usual because last week they were a little fatigued on bench day. Will be heading in the gym for deads in about a hour.
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  11. #521
    Registered User Mongo81X's Avatar
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    Just finished Deads, I used the 5+ template even though its 3+ week because my plan is to get in the extra day of deads at the end of week three.

    Cycle 3 Week 2 Deads

    Deads

    135 x 5
    135 x 5
    160 x 3

    170 x 5
    190 x 5
    225 x 7

    BO Row

    185 x 10
    185 x 10
    185 x 10

    Lat Pull Down

    120 x 10
    120 x 10
    120 x 10

    BB Curl

    45 x 20
    45 x 18
    45 x 18

    Off day tomorrow, was happy with the work out today lower back still a little sore from carrying furniture up steps but I am hoping it will feel better by the time squat day gets here.
    Training Log (5/3/1 as of 9/10):
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  12. #522
    Cyber Bully MakeGoBoom's Avatar
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    good stuff man
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

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  13. #523
    Push, Pull, Destroy! Anthony21's Avatar
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    Strong Mongo. Nice work on your pulls.
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  14. #524
    Registered User Mongo81X's Avatar
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    Originally Posted by MakeGoBoom View Post
    good stuff man
    Originally Posted by Anthony21 View Post
    Strong Mongo. Nice work on your pulls.
    Thanks guys, I have almost no DOMs which is a nice surprise. That week back off the deload was brutal but it seems my body adjusted to the workload again rather quickly. Enjoying the off day and will be ready to rock chest tomorrow. On a side note I am putting together a swing set for my daughter, this thing has about 300 parts and over 500 screws and bolts, and It is a nightmare lol.
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  15. #525
    Registered User ddink's Avatar
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    Congrats on your weight loss! It took me 8 months, but I've gone from 308 to 225! Keep up the great work =)

    Originally Posted by Mongo81X View Post
    So I decided to track my training online to keep myself accountable and have a easy reference point to see my progression. I have been back in the gym for 2 months, after a 7 year layoff, and have finalized my work out program. Started the year hovering around the 300 mark and have since dropped down to 257 as of yesterday morning, my goal is to get under 225 by New years while keep as much muscle as possible. Have only been tracking my calories and macros since joining this site and have seen a steady 2 pound drop a week so I am hoping this will continue and meeting my goal should not be a problem. My current split is 4 days a week. BACK/leg/bi , CHEST/shoulder/tri, OFF, LEG/back/bi, SHOULDER/chest/tri, OFF, OFF. The body part that is in bold is my priority for that day. I know this is not the split recomended, like Allpros or SS, this just happens to be what I enjoy and feel I get the best recovery on. I work out at home, in my garage, and have limited equipment at this point but enough to get the job done. I know i'm going to get sh!t for having a smith machine and not a power rack but I found a deal WAAY to good to pass up so this is what I am working with for now (will post pics later). The deal was a body solid smith machine, with lat tower (200 pounds in rack weight, upper and lower pully), olympic bar for smith, olympic EZ curl bar, a bunch of attachments for lat tower, 300 pounds of olympic weight w/ weight tree, bench w/ preacher curl and leg ext/curl, rubber flooring, delivery and install for $350 bucks. I plan on getting a power rack and more weight in the near future along with a real deal olympic bar (thinking rogue not sure yet), but this is not going to happen for a little bit. I also scored dumbells from 10-50 w/ dumbell rack for $200 awhile ago. So now you know a little about me and my gym, no one is probably going to read any of this so I am just talking to myself but hey whatever lol.
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  16. #526
    Registered User ddink's Avatar
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    How often do you guys find yourself having to deload? Just when you reach a stall point?
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=149486623
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  17. #527
    Registered User Mongo81X's Avatar
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    Originally Posted by ddink View Post
    Congrats on your weight loss! It took me 8 months, but I've gone from 308 to 225! Keep up the great work =)
    Thanks bro, I have gotten down as low as 252 but Have since been eating and got back up to around 255. I am not going to go back to cutting until after the holidays and most likely not until Feb. As long as I dont go over 262ish Ill be happy, want to be 235 by summer. Right now I just want to get as strong as possible.

    Originally Posted by ddink View Post
    How often do you guys find yourself having to deload? Just when you reach a stall point?
    On the 531 program you are suppose to Deload after every cycle, which means every 4th week. But I Deload every other cycle which means its every 7th week for me.
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    Cyber Bully MakeGoBoom's Avatar
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    Originally Posted by Mongo81X View Post
    Yea man its been a nice steady climb, If I can keep this up I will be at most of my lift goals within a year. I'm trying to get my training Maxs at 275, 170, 300, 300 in Bench OHP Squat Deads respectively. For my size these are still modest numbers but It will be a nice accomplishment non the less.

    Side note, I have been feeling alot of soreness in my front delts after chest day and was wondering if I should narrow my grip. It feels like my natural grip is to go a little wider then shoulder width but I'm wondering if it is keeping my bench numbers down because of the extra delt recruitment.
    i would leave it were it is, wider is better imo. recruits more chest less arms/shoulders. if it's true pain then you have to adjust to compensate like me.

    Originally Posted by Mongo81X View Post
    Thanks guys, I have almost no DOMs which is a nice surprise. That week back off the deload was brutal but it seems my body adjusted to the workload again rather quickly. Enjoying the off day and will be ready to rock chest tomorrow. On a side note I am putting together a swing set for my daughter, this thing has about 300 parts and over 500 screws and bolts, and It is a nightmare lol.
    lol did that before i left w/ my drunking buddy. i kept telling him it was lopsided, he wouldnt listen. we got about 3/4's done and he was like, SOB it's lopsided. yeah no sh*t.

    Originally Posted by ddink View Post
    How often do you guys find yourself having to deload? Just when you reach a stall point?
    depends on how you body reacts and how much weight you're pushing. this last itme i went 7 weeks and regretted it. 1st cycle i went 3 and didnt need it. so in general i think the further you are in the program the more often you should deload.
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

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  19. #529
    STFU and train Jasonk282's Avatar
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    Originally Posted by Mongo81X View Post
    Thanks guys, I have almost no DOMs which is a nice surprise. That week back off the deload was brutal but it seems my body adjusted to the workload again rather quickly. Enjoying the off day and will be ready to rock chest tomorrow. On a side note I am putting together a swing set for my daughter, this thing has about 300 parts and over 500 screws and bolts, and It is a nightmare lol.
    Yeah my legs are still recovering, slight DOMS. But my chest i not an issue at all.
    I'm here to chew bubble gum and kick ass...and I'm all out of bubble gum.

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  20. #530
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    Strong workouts, mongo
    The system works..
    my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
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  21. #531
    Registered User Mongo81X's Avatar
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    Cycle 3 Week 2 Bench

    Bench

    85 x 5
    110 x 5
    130 x 3

    150 x 3
    170 x 3
    190 x 7

    7 reps felt real good, think I could have pushed another but will save that for next week.

    Incline

    130 x 10
    130 x 10
    130 x 8

    Still cant get 10 across with these, pissing me off my tris are giving out on me.

    Decline

    150 x 10
    150 x 10
    150 x 10

    Tricep Push Down

    70 x 20
    70 x 17
    70 x 15

    Total Fail on these not even close to 20 across, Tris were toast at this point.

    I have been feeling great this week, and every sesson I feel stronger then the last.
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  22. #532
    Push, Pull, Destroy! Anthony21's Avatar
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    Strong benching bro. Good stuff.
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  23. #533
    Cyber Bully MakeGoBoom's Avatar
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    huge +4 bro. numbers are looking good. accessory lift fails just means your pushing hard on your main lifts... well or a p*ssy i guess.
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

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  24. #534
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    Originally Posted by MakeGoBoom View Post
    huge +4 bro. numbers are looking good. accessory lift fails just means your pushing hard on your main lifts... well or a p*ssy i guess.
    Seconding. The main lifts is what's matters here. GJ !
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  25. #535
    I'll Rest When I'm Dead ironwill2008's Avatar
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    Originally Posted by Mongo81X View Post
    I have been feeling great this week, and every sesson I feel stronger then the last.
    Good deal. It's an indicator that you're on the right track.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

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  26. #536
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    Originally Posted by Anthony21 View Post
    Strong benching bro. Good stuff.
    Thanks man. Good luck with that new diet you are trying. Been keeping up with your progress on it just don't know much about it to comment lol.

    Originally Posted by MakeGoBoom View Post
    huge +4 bro. numbers are looking good. accessory lift fails just means your pushing hard on your main lifts... well or a p*ssy i guess.
    Lol. I have been pushing main lifts pretty hard not leaving much in the tank anymore.

    Originally Posted by ulsak View Post
    Seconding. The main lifts is what's matters here. GJ !
    Thanks man.

    Originally Posted by ironwill2008 View Post
    Good deal. It's an indicator that you're on the right track.
    Agree, I have started to get a good feel for how my body responds to different work loads and now think I have found the ideal program.
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  27. #537
    STFU and train Jasonk282's Avatar
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    nice benching.
    I'm here to chew bubble gum and kick ass...and I'm all out of bubble gum.

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  28. #538
    Push, Pull, Destroy! Anthony21's Avatar
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    The diet is pretty simple.

    -10 day prep phase where you eat <30g of carbs
    -On taining days you slam back your total amount of carbs post workout
    -Non training days eat <30g of carbs
    -Skip breakfast

    The hardest part is the 10 day prep phase. I'm on my 8th day and it feels like death sometimes. It definitely is a test for your mental strength.
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  29. #539
    Registered User Mongo81X's Avatar
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    Originally Posted by Jasonk282 View Post
    nice benching.
    Thanks.

    Originally Posted by Anthony21 View Post
    The diet is pretty simple.

    -10 day prep phase where you eat <30g of carbs
    -On taining days you slam back your total amount of carbs post workout
    -Non training days eat <30g of carbs
    -Skip breakfast

    The hardest part is the 10 day prep phase. I'm on my 8th day and it feels like death sometimes. It definitely is a test for your mental strength.
    That sounds tough, that's almost 0 carbs. I think the banana in my protein shake is half of that alone lol.
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  30. #540
    Registered User Mongo81X's Avatar
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    Cycle 3 Week 2 Squats

    Squat

    105 x 5
    130 x 5
    160 x 3

    185 x 3
    210 x 3
    235 x 8

    Squats are the only lift where I feel I can still add more then the scheduled 10 pounds per cycle to. I will see how the +1 week goes but If I go all out and can get 8 reps on the +1 set its time to make a bigger adjustment.

    RDL

    205 x 10
    205 x 10
    205 x 10

    Lat Pull Down (front)

    40 x 12
    40 x 12
    40 x 12

    I dont know what to call these, Its when you have your arms straight out in front of you and bring the bar to your upper leg. I was reading that this movement is very good for lat development which is a laging body part so I have been trying them out.

    Curl

    80 x 10
    80 x 10
    80 x 10

    I have kept the wieght the same but my reps have much better form, will up 5 pounds next cycle.
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