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  1. #991
    The Blank psychodiver9's Avatar
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    Lots of increases. Can't wait to see the progress from this routine. Intense stuff
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

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  2. #992
    Chef Bob The Solution's Avatar
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    Originally Posted by The Solution View Post
    The Strength Guys Squat Cycle
    Week 2 Workout 2

    5 Minutes on Bike to Warm up Legs

    Pull-Ups:
    30 Reps over Various Sets/Grips

    Front Squat: (60% Aim for 20 Reps):
    Bar x 10
    95 x 20
    140 x 20 (6 Sets)
    ** 90 Seconds of Rest between Sets

    +5 Pounds

    Standing Military Press: (5 Reps @ 80%)
    95 x 5
    145 x 5 (6 Sets)

    +10 Pounds

    Incline Dumbbell Bench: (4:0:1 Tempo)
    50's x 10
    65's x 12 (4 Sets)

    Cable Delt Complex (5 Front, 5 Lateral, 5 Rear)
    1 Warm Up
    10 Pounds x 5 Reps Each Way (4 Sets)

    Dumbbell Skull Crushers // Superset // Diamond Grip Push-Ups:
    40's x 10 (4 Sets) // Bodyweight x 20 (4 Sets)

    +1 Set

    Post-Workout:

    3 Cheese and Veggie Pizza!




    Awesome man, thank you so much for your support.
    Originally Posted by snrygo View Post
    Your OHP 1rm is ~180? Crazy stuff! Sickening strength to bw ratio there
    Actually more than that I've done 185x2 before
    With the amount of work my delts are getting with doing them everyday on the routine I dropped it a bit

    Originally Posted by NaturalPursuit View Post
    x2 man!!!!! sick stuff!!!
    Originally Posted by psychodiver9 View Post
    Lots of increases. Can't wait to see the progress from this routine. Intense stuff
    Jeans are already tighter in quad region

    I took measurements on quads and calves to see what it brings
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  3. #993
    Self proclaimed sorcerer Bnizzle163's Avatar
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    I heard OP doesn't even lift and eats only pop tarts.
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

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  4. #994
    Nutrex Midwest Rep Rog447's Avatar
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    Originally Posted by Bnizzle163 View Post
    I heard OP doesn't even lift and eats only pop tarts.
    pop tarts in a gigantic bowl of broken up candy and an occasional banana
    Ryan Rogerson

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  5. #995
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Originally Posted by Rog447 View Post
    pop tarts in a gigantic bowl of broken up candy and an occasional banana
    Gotta get dem micros somehow
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  6. #996
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by Bnizzle163 View Post
    Gotta get dem micros somehow
    What are the micros you speak of? Are you talking about the jimmies on poptarts?
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  7. #997
    Chef Bob The Solution's Avatar
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    Originally Posted by Bnizzle163 View Post
    I heard OP doesn't even lift and eats only pop tarts.
    I have not had a poptart in around 10-12 days or something like that..
    But yeah clearly dont lift, look like a 5th grader could beat me up

    Originally Posted by Rog447 View Post
    pop tarts in a gigantic bowl of broken up candy and an occasional banana
    Sounds like a new coldstone creation... Speaking of that......
    now you got me hungry!
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  8. #998
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Originally Posted by jpfaherty View Post
    What are the micros you speak of? Are you talking about the jimmies on poptarts?
    I've heard the cherry ones have the most micros, with those little red sprinkles.
    Originally Posted by The Solution View Post
    I have not had a poptart in around 10-12 days or something like that..
    But yeah clearly dont lift, look like a 5th grader could beat me up
    You better start doing more curls in dat dere curl rack then!
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  9. #999
    there is no offseason mivi320's Avatar
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    Sessions are looking sick Bob. Keep grinding.
    If you want it bad enough, you'll find a way.
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  10. #1000
    Chef Bob The Solution's Avatar
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    The Strength Guys Squat Cycle
    Week 2 Workout 3

    5 Minute Warm-Up on Bike

    Pull-Ups:
    30 Reps over Various Sets and Grips

    Heavy Back Squats
    135 x 10
    185 x 8
    225 x 5
    275 x 3
    315 x 5 (5 Sets) ** All Beltless.. PR **

    Dumbbell Row:
    50 x 15
    85 x 10 (6 Sets)

    Dumbbell Shoulder Press:
    40's x 20
    55's x 20 (4 Sets)

    Close Grip Lat Pulldown: (4:0:1 Tempo)
    100 x 12
    130 x 12 (4 Sets)

    +10 Pounds

    DB Hammer Curl's // Super Set // EZ Bar Preacher Curl's:
    40's x 8 (4 Sets) // 90 x 10 (4 Sets)

    +1 Set

    Post-Workout:

    Dark Chocolate and Peanut Butter Triple Layer Protein Cake with Honey and Banana's
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  11. #1001
    The Blank psychodiver9's Avatar
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    Happy Thanksgiving!
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

    BTK!

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  12. #1002
    Chef Bob The Solution's Avatar
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    Originally Posted by psychodiver9 View Post
    Happy Thanksgiving!
    Thanks brother! I celebrated 2 weeks ago when my brother was home, so today its just mom and dad.. dad is sick currently and he does not like turkey anyways.

    MOm is not a big eater and loves her chips/candy and beer, so she wont eat much anyway. So its really just another day. Just making a small turkey and potatoes for my mom and I, while dad lies on the couch.

    nothing crazy here, my family is never big on holidays for meals.

    Christmas is @ Grandma's cause she is 100% Italian and we have spaghetti and meatballs with bread dipped in olive oil and fruit cock tail.
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  13. #1003
    Grunts Doing Crunches AdamWW's Avatar
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    Here's the deal.. i'll ship you B&J's cannoli if you ship me some baked goods
    I like having fun.
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  14. #1004
    Inner Builder Ccm644's Avatar
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    Originally Posted by The Solution View Post
    Thanks brother! I celebrated 2 weeks ago when my brother was home, so today its just mom and dad.. dad is sick currently and he does not like turkey anyways.

    MOm is not a big eater and loves her chips/candy and beer, so she wont eat much anyway. So its really just another day. Just making a small turkey and potatoes for my mom and I, while dad lies on the couch.

    nothing crazy here, my family is never big on holidays for meals.

    Christmas is @ Grandma's cause she is 100% Italian and we have spaghetti and meatballs with bread dipped in olive oil and fruit cock tail.
    Well i hope you enjoy the day
    Also hope your dad gets better soon
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  15. #1005
    rainy day in pizzaville snrygo's Avatar
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    PR






















    that word i love seeing
    "It's better to die on your feet than to live on your knees"
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    BTK-no excuses

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  16. #1006
    Chef Bob The Solution's Avatar
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    Originally Posted by AdamWW View Post
    Here's the deal.. i'll ship you B&J's cannoli if you ship me some baked goods
    Read the ice cream thread in the nutrition section. Found it today.

    Originally Posted by Ccm644 View Post
    Well i hope you enjoy the day
    Also hope your dad gets better soon
    Day was
    Volunteering all morning since 6 a.m.
    Gym
    Yard Work
    meeting up with friends from out of town
    Cook for the family (like usual on my off days)
    Wrote an article
    Caught up with other things i am doing
    Getting ready for bed early have to work 8-5 tomorrow and doing some cardio before that

    Originally Posted by snrygo View Post
    PR

    that word i love seeing
    Taking down 315 for 5 for 5 sets without a belt was good. Trying to strengthen that weak core of mine.
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  17. #1007
    ∆--Be the Change--∆ The Big Sleep's Avatar
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    Originally Posted by The Solution View Post
    Day was
    Volunteering all morning since 6 a.m.
    Gym
    Yard Work
    meeting up with friends from out of town
    Cook for the family (like usual on my off days)
    Wrote an article
    Caught up with other things i am doing
    Getting ready for bed early have to work 8-5 tomorrow and doing some cardio before that
    Glad to hear it was a good Thanksgiving
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  18. #1008
    Registered User therockap1's Avatar
    Join Date: Oct 2011
    Age: 29
    Stats: 5'8", 194 lbs
    Posts: 1,899
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    Congrats on PR!

    Still so much want on dis food porn
    Logs:

    CORE NUTRITIONALS- Core ABC Log(Current)
    http://forum.bodybuilding.com/showthread.php?t=155829753&p=1110237253#post1110237253

    BETANCOURT- D-Stunner Log
    http://forum.bodybuilding.com/showthread.php?t=154348601&p=1080083291&posted=1#post1080083291

    AAEFX- Nytric EFX Pro Log
    http://forum.bodybuilding.com/showthread.php?t=152192813&p=1032369553#post1032369553

    BETANCOURT- Pure Aminos Log
    http://forum.bodybuilding.com/showthread.php?t=151561123&p=1019213503#post1019213503
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  19. #1009
    Chef Bob The Solution's Avatar
    Join Date: May 2007
    Location: Erie, Pennsylvania, United States
    Age: 26
    Stats: 5'7", 185 lbs
    Posts: 95,659
    BodyPoints: 32035
    Rep Power: 211978
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    Originally Posted by therockap1 View Post
    Congrats on PR!

    Still so much want on dis food porn
    Should have a good meal tomorrow, mom is cooking me dinner (even though she does not have a wide variety as far as cooking goes because she is so bland in her selection of what she likes to eat)

    Tomorrow is a big Notre Dame game (if we win we could move to the National Championship)
    Mom said she is gonna cook me up a storm for the big game (she knows how much of a die hard i am)

    Can't wait to chow on a cheat meal and ice cream and watch some good football!
    Last edited by The Solution; 11-23-2012 at 05:51 PM.
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  20. #1010
    LIVING determined4000's Avatar
    Join Date: Jul 2008
    Location: United States
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    Posts: 32,999
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    nerves aleradyyyyy
    DRAWING INSPIRATION from others progress:http://forum.bodybuilding.com/showthread.php?t=154060251


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    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

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    Think in terms of progress and the result is progression"

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  21. #1011
    Chef Bob The Solution's Avatar
    Join Date: May 2007
    Location: Erie, Pennsylvania, United States
    Age: 26
    Stats: 5'7", 185 lbs
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    The Strength Guys Squat Cycle
    Week 2 Day 4

    5 Minutes on Bike to Warm up Legs

    Pull-Ups:
    30 Reps over Various Sets and Grips

    Military Speed Squat (explosive squats with no rest in between reps, perform 1 partial rep, 1 half rep and 1 full rep and keep rotating in that order as fast as possible, varies tension on the muscle due to the different depths)
    **Similar to the Military Stop Squats but with no Rest**

    35 Seconds Timed Squats @ 40 Percent
    Bar x 30 Seconds
    105- x 30 Seconds (6 Sets)

    +5 Seconds


    http://www.youtube.com/watch?v=7Qss1f7HlqI
    Just like these, but done with no rest/pause. Very explosive.

    Bench Press: (5 Reps @ 80%)
    135 x 10
    185 x 8
    250 x 5 (5 Sets)

    +5 Pounds

    Hammer Strength Machine Fly: (4:0:1 Tempo)
    85 x 12
    100 x 12 (4 Sets)

    * Very slow, focus on complete stretch and squeeze (hence 4 second negatives)s

    Dumbbell Delt Complex (5 Side Laterals, 5 Front Laterals, 5 Rear Delt Laterals)
    10's x 5
    15's x 5 (4 Sets)

    Cable Skullcrusher (4:0:1 Tempo) // Superset // Diamond Grip Push-Up:
    90 x 10 // 20 Push-Ups
    120 x 10 // 20 Push-Ups (4 Sets)

    Post-Workout:

    Homemade Ice Cream Bowl:



    Mexican Enchillada's, Burrito's, and Carnitas

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  22. #1012
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
    Location: Illinois, United States
    Stats: 5'9", 169 lbs
    Posts: 10,200
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    Rep Power: 13277
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    Crazy-intense workout bro...hittin muscle groups all over...I'm fatigued just reading it LOL!
    Join me on "The Journey"...Video Series and Offseason Log!
    http://forum.bodybuilding.com/showthread.php?t=130493573
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  23. #1013
    PURE INSANITY NaturalPursuit's Avatar
    Join Date: Oct 2011
    Age: 21
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    Posts: 6,768
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    KILLER session bro!!! jelly of bench!!!!
    Future IFBB/IFPA PRO
    NASM CPT

    *Owner of Beast Fitness: Online Prep Services
    BeastFitness Website: http://beastfitness101.wix.com/beastfitness

    *YouTube: http://www.youtube.com/NaturallyGreatBB

    *Log: forum.bodybuilding.com/showthread.php?t=146484503

    *Top Supplement Reviewers: http://forum.bodybuilding.com/showthread.php?t=160986371

    Current PRS To Beat:
    Squat: 525x2 / 405x24 / 315x10x10
    Deadlift: 545x2 / 405x20
    Bench: 335x2 / 225x24
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  24. #1014
    Chef Bob The Solution's Avatar
    Join Date: May 2007
    Location: Erie, Pennsylvania, United States
    Age: 26
    Stats: 5'7", 185 lbs
    Posts: 95,659
    BodyPoints: 32035
    Rep Power: 211978
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    Originally Posted by triplewhammy View Post
    Crazy-intense workout bro...hittin muscle groups all over...I'm fatigued just reading it LOL!
    Short
    Intense
    And gaining strength

    Can't ask for more than a Notre same win tonight!
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  25. #1015
    The Blank psychodiver9's Avatar
    Join Date: Jul 2010
    Location: Tallahassee, Florida, United States
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    Never thought I'd be such a big Irish fan. Go ND. Keep florida out
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

    BTK!

    First Meet 8/25/13 281/264/418 963 @198

    5/24/14 352.5/286/462.5 1101 @242
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  26. #1016
    Chef Bob The Solution's Avatar
    Join Date: May 2007
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    Originally Posted by psychodiver9 View Post
    Never thought I'd be such a big Irish fan. Go ND. Keep florida out
    I knew you would see the light. Good to see 3 points on the first drive, and our offense moving the ball 3-4 yards a pop. SC will have a tough job stopping us, we just have to contain their deadly receivers.
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  27. #1017
    Self proclaimed sorcerer Bnizzle163's Avatar
    Join Date: Nov 2006
    Location: Lemont, Illinois, United States
    Stats: 5'9", 172 lbs
    Posts: 9,596
    BodyPoints: 4990
    Rep Power: 8083
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    Dat ice cream bowl

    Go Irish!!
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

    Quest Bar Rep
    http://www.bodybuilding.com/store/quest/
    http://www.facebook.com/questbar
    http://www.questnutrition.com

    Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
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  28. #1018
    LIVING determined4000's Avatar
    Join Date: Jul 2008
    Location: United States
    Stats: 5'2", 999 lbs
    Posts: 32,999
    Rep Power: 38686
    determined4000 has reached the pinnacle! Best possible rank! (+1000000) determined4000 has reached the pinnacle! Best possible rank! (+1000000) determined4000 has reached the pinnacle! Best possible rank! (+1000000) determined4000 has reached the pinnacle! Best possible rank! (+1000000) determined4000 has reached the pinnacle! Best possible rank! (+1000000) determined4000 has reached the pinnacle! Best possible rank! (+1000000) determined4000 has reached the pinnacle! Best possible rank! (+1000000) determined4000 has reached the pinnacle! Best possible rank! (+1000000) determined4000 has reached the pinnacle! Best possible rank! (+1000000) determined4000 has reached the pinnacle! Best possible rank! (+1000000) determined4000 has reached the pinnacle! Best possible rank! (+1000000)
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    Yyyeeaaaaaahhhhhhhhhhhhh!!!!!
    DRAWING INSPIRATION from others progress:http://forum.bodybuilding.com/showthread.php?t=154060251


    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Forever grateful to: emma-leigh, markVI, scooter


    "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
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  29. #1019
    ∆--Be the Change--∆ The Big Sleep's Avatar
    Join Date: Aug 2005
    Location: Eden Prairie, Minnesota, United States
    Stats: 6'2", 185 lbs
    Posts: 4,890
    BodyPoints: 7568
    Rep Power: 9713
    The Big Sleep has reached the pinnacle! Best possible rank! (+1000000) The Big Sleep has reached the pinnacle! Best possible rank! (+1000000) The Big Sleep has reached the pinnacle! Best possible rank! (+1000000) The Big Sleep has reached the pinnacle! Best possible rank! (+1000000) The Big Sleep has reached the pinnacle! Best possible rank! (+1000000) The Big Sleep has reached the pinnacle! Best possible rank! (+1000000) The Big Sleep has reached the pinnacle! Best possible rank! (+1000000) The Big Sleep has reached the pinnacle! Best possible rank! (+1000000) The Big Sleep has reached the pinnacle! Best possible rank! (+1000000) The Big Sleep has reached the pinnacle! Best possible rank! (+1000000) The Big Sleep has reached the pinnacle! Best possible rank! (+1000000)
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    Are you guys all from South Bend or what? So many ND fans on here...

    Can't wait to see Te'o get his sh*t pushed in by Bama
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  30. #1020
    Grunts Doing Crunches AdamWW's Avatar
    Join Date: Mar 2006
    Location: Seattle, Washington, United States
    Stats: 6'0", 170 lbs
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    dat homemade icecream bowl... LAWD
    I like having fun.
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