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  1. #1411
    Chef Bob The Solution's Avatar
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    Originally Posted by Verint View Post
    I'm wondering what is the "chocolate sugar" you often use on your sludge?
    \

    Trader Joes Chocolate Sugar (its like a 3$ Grinder you can buy) calorie free. Google it.
    I picked up a couple when i last visited my brother becasue i do not have a TJ's within 3 hours of me.
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  2. #1412
    Chef Bob The Solution's Avatar
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    The Strength Guys
    Deadlift Cycle
    Week 2 Workout 3

    5 Minute Warm-Up on Bike

    Pull-Ups:
    30 Reps over Various Sets/Grips

    Deficit Deadlifts: (65% at 6 Reps)
    235 x 6 (6 Sets)

    +10 Pounds

    **Form i can tell is much better, had the gym owner watch me while doing these (Jack Sullivan almost an IFBB PRO after taking 2nd in Jr USA's two years ago)

    Wide Grip Seated Row: (2 Second Negative) ** 15 Second Rest between dropsets **
    120 x 5 ---> 95 x 5 (5 Sets)

    A1: Hyper-Extension (2 Second Negative)
    10lbs X 10 (5 Sets)

    +10 Pounds

    A2: Barbell Row (2 Second Negative)
    185 x 10 (5 Sets)

    ** FOcus was on riding the bar right along my shins and legs and right into my belly button and slow eccentric

    Barbell Curl: ** 15 Second Rest between Sets ** (3 Second Negative, 2 Second Pause, Explode up)
    70 x 5 (10 Sets)

    +5 Pounds

    Post-Workout:

    Chicken Fried Rice,
    Rice Cakes, Jam, and Bananas,
    Doubled Baked Potato with Steamed Asparagus

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  3. #1413
    there is no offseason mivi320's Avatar
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    Loving the volume here. Excellent work Bob.
    If you want it bad enough, you'll find a way.
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  4. #1414
    PURE INSANITY NaturalPursuit's Avatar
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    nice deficit deads man! Always loved doing them!
    100 lbs over stage weight and added 900+ lbs to my total...F#$KING GROWING INTO AN IFPA AND IFBB PRO!!!!

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  5. #1415
    Chef Bob The Solution's Avatar
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    Originally Posted by NaturalPursuit View Post
    nice deficit deads man! Always loved doing them!
    Originally Posted by mivi320 View Post
    Loving the volume here. Excellent work Bob.
    Thanks fellas, Hammies gotta grow this offseason, Deficit deads will be a way to hammer them out and my weak lower back.
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  6. #1416
    ∆--Be the Change--∆ The Big Sleep's Avatar
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    Thumbs up Bob on Muscle Geek Radio!

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  7. #1417
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    Bob how long do your lifts usually take? just curious
    "The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind

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  8. #1418
    Chef Bob The Solution's Avatar
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    Originally Posted by wrkoutfrq View Post
    Bob how long do your lifts usually take? just curious
    60 min
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  9. #1419
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    ok cool, just wanted to make sure i wasn't rushing through mine lol...
    "The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind

    "Be the change you wish to see in the world"...-Ghandi

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  10. #1420
    Chef Bob The Solution's Avatar
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    Originally Posted by wrkoutfrq View Post
    ok cool, just wanted to make sure i wasn't rushing through mine lol...
    Follow the outlined rest periods on your program as TSG has it set up. Each program for each individual is different. Mine are short.
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  11. #1421
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    Originally Posted by The Solution View Post
    Follow the outlined rest periods on your program as TSG has it set up. Each program for each individual is different. Mine are short.
    so are mine, longest i've had so far is 60s
    "The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind

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  12. #1422
    Chef Bob The Solution's Avatar
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    Originally Posted by The Big Sleep View Post
    Interview is live my friend: http://tinyurl.com/cwhlzvw


    Thanks again for the interview
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  13. #1423
    TEAM BSN TheMatzah's Avatar
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    Bobs new name needs to be the wizard


    Sup man
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  14. #1424
    ∆--Be the Change--∆ The Big Sleep's Avatar
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    Originally Posted by The Solution View Post
    Thanks again for the interview
    Thank you sir!
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  15. #1425
    Registered User SQ76's Avatar
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    great journal Bob and impressive pics and progress, I've subbed.
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  16. #1426
    Chef Bob The Solution's Avatar
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    Originally Posted by TheMatzah View Post
    Bobs new name needs to be the wizard


    Sup man
    The wizard?
    Why so?
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  17. #1427
    LIVING determined4000's Avatar
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    Originally Posted by The Solution View Post
    The wizard?
    Why so?
    x2
    chef Bob suits him better
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

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  18. #1428
    LIVING determined4000's Avatar
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    Just finished the interview
    Was awesome
    Reps on spread
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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  19. #1429
    Chef Bob The Solution's Avatar
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    Originally Posted by determined4000 View Post
    x2
    chef Bob suits him better
    Originally Posted by determined4000 View Post
    Just finished the interview
    Was awesome
    Reps on spread
    Thanks man, was a long one, but Elliot had a ton of ?'s, i know i rushed a lot of them, but once i get rambling its hard to stop haha
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  20. #1430
    Chef Bob The Solution's Avatar
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    The Strength Guys
    Deadlift Program/Cycle
    Week 2 Workout 4

    5 Minute's on Bike to Warm-Up

    Pull-Ups:
    30 Reps over various sets/reps

    Front Squat: (2 Second Negatives) ((10@65%))
    175 x 10 (5 Sets)

    Incline Dumbbell Bench Press: (3:2:1 3 Second Negative, 2 Second Pause, Explode up) **90 Seconds Rest**
    65's x 10 (5 Sets)

    +5 Pounds

    1.5 Standing Overhead Press (Down to Chin and Up, Down to Chest and Up)
    **35 Second Timed Set @ 40%)
    65 x 30 Seconds Sets (5 Sets)

    +5 Seconds

    A1: Smith Machine Close Grip Bench Press: (2 Second Negative, 2 Second Pause, Explode up 2:2:0)
    195 x 10 (5 Sets)

    +10 Pounds

    A2: Diamond Grip Push-Ups: (2 Second Negative, 2 Second Pause, Explode up 2:2:0)
    BW x 10 (5 Sets)

    Post-Workout:

    Sweet Potato loaded with Drizzled Cookied Butter, Cinnamon Sugar, Marshmallows, Honey and Bananas
    Peanut Butter Marshmallow Protein Pudding Bowl with Mixed Fruit
    Cheesy Breakfast Scramble with Eggs, Potato's, Veggies, and Broccoli:

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  21. #1431
    PURE INSANITY NaturalPursuit's Avatar
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    175x10x5 for fronts will do it! Solid work as usual Bob!
    100 lbs over stage weight and added 900+ lbs to my total...F#$KING GROWING INTO AN IFPA AND IFBB PRO!!!!

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  22. #1432
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    freaking awesome complex with the CGBP and diamonds.... i bet your tri's were on FIRE after that!
    "The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind

    "Be the change you wish to see in the world"...-Ghandi

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  23. #1433
    Chef Bob The Solution's Avatar
    Join Date: May 2007
    Location: Erie, Pennsylvania, United States
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    Some guy at the gym said he was trying to build size (around 6 foot and like 140ish pounds). When i walked into the gym and heard that, he then went on the stairmaster for 60 minutes and then the treadmill for 15 minutes while i completed my whole workout..

    Some people wonder.....

    Originally Posted by NaturalPursuit View Post
    175x10x5 for fronts will do it! Solid work as usual Bob!
    Core and Quads felt that!

    Originally Posted by wrkoutfrq View Post
    freaking awesome complex with the CGBP and diamonds.... i bet your tri's were on FIRE after that!
    Diamonds are brutal, the CGBP was nice, the french press on the other day is not bad, but i find CGBP on a smith gives incredible isolation.
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  24. #1434
    there is no offseason mivi320's Avatar
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    Originally Posted by The Solution View Post


    i find CGBP on a smith gives incredible isolation.
    Agree with this!!
    If you want it bad enough, you'll find a way.
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  25. #1435
    Pro Natural Bodybuilder AustrianOakJr's Avatar
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    Dem sweet potatos... Love it!
    "Who the Son sets free is free indeed....."

    WNBF Pro Natural Bodybuilder

    Check out my CELLUCOR Supplement log:
    http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=

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  26. #1436
    Registered User DiamondMaker's Avatar
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    Just saw the pics from the other week. Looking super lean still man. Arms and legs looking grainy!
    With the volume that high on front squats do you start to feel like the core is more of a limiting factor then the legs? That's always been my verdict with high volume front squats, especially if I'm not using a belt.
    Instagram: the_diamond_maker

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  27. #1437
    Registered User ThailandBrah's Avatar
    Join Date: Aug 2012
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    Originally Posted by The Solution View Post
    Some guy at the gym said he was trying to build size (around 6 foot and like 140ish pounds). When i walked into the gym and heard that, he then went on the stairmaster for 60 minutes and then the treadmill for 15 minutes while i completed my whole workout..

    Some people wonder.....



    Well instead of coming on here and landing the poor guy with a backhanded insult. To something he may have no knowledge about. Why not man up and help a fellow human being out, tell or give him a quick beginner split, a few websites about diet, and set him up with the same HRT doctor you use for testosterone.

    At least then he will have the knowledge to act, and if he doesn't so be it. Don't beat the guy up for something he may just not know. We can all attest the stupid results you would get in google if you typed "how to get big", useless products and advertisements. and a bunch of IFBB guys on roids saying eat a lot of protein and eat 6x a day and take a multi.
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  28. #1438
    Please Stay Supple Bonkies's Avatar
    Join Date: Jun 2011
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    Originally Posted by ThailandBrah View Post
    Well instead of coming on here and landing the poor guy with a backhanded insult. To something he may have no knowledge about. Why not man up and help a fellow human being out, tell or give him a quick beginner split, a few websites about diet, and set him up with the same HRT doctor you use for testosterone.
    At least then he will have the knowledge to act, and if he doesn't so be it. Don't beat the guy up for something he may just not know. We can all attest the stupid results you would get in google if you typed "how to get big", useless products and advertisements. and a bunch of IFBB guys on roids saying eat a lot of protein and eat 6x a day and take a multi.



    strongest post workout meal ever Chef Bob, looks amazing.
    Liftin' or Blazin'
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  29. #1439
    Chef Bob The Solution's Avatar
    Join Date: May 2007
    Location: Erie, Pennsylvania, United States
    Age: 27
    Stats: 5'7", 185 lbs
    Posts: 103,883
    BodyPoints: 32035
    Rep Power: 271693
    The Solution has a reputation beyond repute. Second best rank possible! (+100000) The Solution has a reputation beyond repute. Second best rank possible! (+100000) The Solution has a reputation beyond repute. Second best rank possible! (+100000) The Solution has a reputation beyond repute. Second best rank possible! (+100000) The Solution has a reputation beyond repute. Second best rank possible! (+100000) The Solution has a reputation beyond repute. Second best rank possible! (+100000) The Solution has a reputation beyond repute. Second best rank possible! (+100000) The Solution has a reputation beyond repute. Second best rank possible! (+100000) The Solution has a reputation beyond repute. Second best rank possible! (+100000) The Solution has a reputation beyond repute. Second best rank possible! (+100000) The Solution has a reputation beyond repute. Second best rank possible! (+100000)
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    Originally Posted by DiamondMaker View Post
    Just saw the pics from the other week. Looking super lean still man. Arms and legs looking grainy!
    With the volume that high on front squats do you start to feel like the core is more of a limiting factor then the legs? That's always been my verdict with high volume front squats, especially if I'm not using a belt.
    Core does get torched, but again its a weak point its pretty damn evident, anything i can do to strengthen or help tighten it up will be a bonus from my very overweight background when i was younger.

    Front squats is mostly an accessory movement, i am not really trying to go heavy. My last squat cycle where i did back squats i pounded 365 x 3 an alltime PR with 2 in the tank which was beyond a PR for me, so if i want to go heavy i know what i can resort to for testing strength.

    Originally Posted by ThailandBrah View Post
    Well instead of coming on here and landing the poor guy with a backhanded insult. To something he may have no knowledge about. Why not man up and help a fellow human being out, tell or give him a quick beginner split, a few websites about diet, and set him up with the same HRT doctor you use for testosterone.

    At least then he will have the knowledge to act, and if he doesn't so be it. Don't beat the guy up for something he may just not know. We can all attest the stupid results you would get in google if you typed "how to get big", useless products and advertisements. and a bunch of IFBB guys on roids saying eat a lot of protein and eat 6x a day and take a multi.
    L
    M
    A
    O

    I nearly spit out my food reading this post.. HAHAHAHAHA
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  30. #1440
    Registered User ThailandBrah's Avatar
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    Originally Posted by The Solution View Post
    Core does get torched, but again its a weak point its pretty damn evident, anything i can do to strengthen or help tighten it up will be a bonus from my very overweight background when i was younger.

    Front squats is mostly an accessory movement, i am not really trying to go heavy. My last squat cycle where i did back squats i pounded 365 x 3 an alltime PR with 2 in the tank which was beyond a PR for me, so if i want to go heavy i know what i can resort to for testing strength.



    L
    M
    A
    O

    I nearly spit out my food reading this post.. HAHAHAHAHA

    This is no laughing matter chef. The fact is people will look up to you, whether they know what goes on behind the scenes or not. You need to be a good role model especially to the younger generation. That's the problem with the united states. Your generation not being accountable to burning your country into a ****-hole that it is becoming. People lack not only action but also knowledge, coupled with shortcuts when things don't work out like bicycles and HRT, which just lead to problems like yourself, thinking your holier then thou and laughing at people just trying to make a lasting change for the better in their lives.

    Basically what I am saying is your whats wrong with society.


















































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