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  1. #1051
    Chef Bob The Solution's Avatar
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    The Strength Guys Squat Cycle
    Week 3 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
    145 x 20 (6 Sets)
    ** 90 Seconds of Rest between Sets

    +5 Pounds

    Standing Military Press: (5 Reps @ 85%)
    95 x 5
    150 x 5 (6 Sets)

    +5 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)

    Post-Workout:

    Turkey Broccoli Pasta Alfredo.
    Chocolate Peanut butter Protein Pudding with Strwaberries, Apples, Applex Cinnamon Chex, and Kashi Granola



    Oreo Cookie Jar Blizzard:

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  2. #1052
    Nullius in verba neddo's Avatar
    Join Date: Oct 2010
    Location: Blacksburg, Virginia, United States
    Stats: 5'10", 190 lbs
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    Originally Posted by The Solution View Post

    Oreo Cookie Jar Blizzard:

    Awwyheahh
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  3. #1053
    <<TEAM MAGNUM>> B Con's Avatar
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    Great session. Epic eats. Great all around Bob.
    Magnum Nutraceuticals Sales Representative
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  4. #1054
    Once more into the fray.. IrishPilot's Avatar
    Join Date: Mar 2008
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    Jelly of the DQ. What are your macros at now Bob?
    Team Never Full
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  5. #1055
    Fat in Heart Balddude's Avatar
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    HNNNNNNNG at the Dairy Queen.

    Even on a bulk I could still imagine it hard fitting those types of treats into my daily macros! Keep killing it dude!
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  6. #1056
    Chef Bob The Solution's Avatar
    Join Date: May 2007
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    Originally Posted by B Con View Post
    Great session. Epic eats. Great all around Bob.
    You know it B

    Originally Posted by IrishPilot View Post
    Jelly of the DQ. What are your macros at now Bob?
    Calories have not changed in the last 5 weeks, still the same. Almost 20 pounds over stage weight in about 20 weeks (19 this weekend) which leaves me almost my heaviest in 2 years (around 175)

    Originally Posted by Balddude View Post
    HNNNNNNNG at the Dairy Queen.

    Even on a bulk I could still imagine it hard fitting those types of treats into my daily macros! Keep killing it dude!
    Well, its called "Moderation"
    Having a free meal once a week wont kill you regardless of your goal unless you are like 3 weeks out from a bodybuilding show. Just got to practice what you preach.
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  7. #1057
    Registered User MKW's Avatar
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    Am I the only one more into the turkey pasta dish than the DQ? That looks amazing.
    "Making my own luck" towards a 1000 pound total:
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  8. #1058
    Fat in Heart Balddude's Avatar
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    Originally Posted by The Solution View Post
    Well, its called "Moderation"
    Having a free meal once a week wont kill you regardless of your goal unless you are like 3 weeks out from a bodybuilding show. Just got to practice what you preach.
    Yeah man I hear you loud and clear on that. Definitely not doubting your consistency in your diet or anything man, you've obviously been making all the right moves so far!
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  9. #1059
    Chef Bob The Solution's Avatar
    Join Date: May 2007
    Location: Erie, Pennsylvania, United States
    Age: 27
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    Originally Posted by MKW View Post
    Am I the only one more into the turkey pasta dish than the DQ? That looks amazing.
    So simple and easy!
    Almond milk, Greek Yogurt, Cream Cheese, touch of shredded cheese, flour, and spices = done in 5 minutes.

    Originally Posted by Balddude View Post
    Yeah man I hear you loud and clear on that. Definitely not doubting your consistency in your diet or anything man, you've obviously been making all the right moves so far!
    Just about dedication and consistency. The ones who stay true to what they are setting out to achieve will find success.
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  10. #1060
    Registered User ShadowWolfe's Avatar
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    pasta made me hungry
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  11. #1061
    there is no offseason mivi320's Avatar
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    Pasta and squatz. Rinse, repeat.
    If you want it bad enough, you'll find a way.
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  12. #1062
    rainy day in pizzaville snrygo's Avatar
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    Originally Posted by mivi320 View Post
    Pasta and squatz. Rinse, repeat.
    now this i can agree wit
    "It's better to die on your feet than to live on your knees"
    -Rise Against
    http://tinyurl.com/snrygolog

    ^MY QUEST TO A BETTER BODY AND MIND

    BTK-no excuses

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    Physiques of Pasta
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  13. #1063
    Chef Bob The Solution's Avatar
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    The Strength Guys Squat Cycle
    Week 3 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
    335 x 3 (6 Sets)

    All time 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)

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

    Post-Workout:

    Chicken and Potatoes
    Cinnamon Sugar Candied Sweet Potato with Chocolate Peanut Butter Protein Topping with Bananas and Honey
    Chocolate peanut butter Protein Pudding Bowl with Berries, Bananas, Apples, and Apple Cinnamon Chex

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  14. #1064
    Inner Builder Ccm644's Avatar
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    Well done for hitting a new beltless PR
    Nice food pictures too
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  15. #1065
    PURE INSANITY NaturalPursuit's Avatar
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    all time beltless PR....HELL.YEAH.

    Seems like the Strength guys cycles are going great!
    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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  16. #1066
    Chef Bob The Solution's Avatar
    Join Date: May 2007
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    Originally Posted by NaturalPursuit View Post
    all time beltless PR....HELL.YEAH.

    Seems like the Strength guys cycles are going great!
    Never would of thought squatting 5x a week would bring the results!
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  17. #1067
    dont call it a comeback scoveg13's Avatar
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    Originally Posted by The Solution View Post
    Never would of thought squatting 5x a week would bring the results!
    Do you even experience doms at this point?
    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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  18. #1068
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by The Solution View Post
    Never would of thought squatting 5x a week would bring the results!
    Originally Posted by scoveg13 View Post
    Do you even experience doms at this point?
    ^^^
    This! Do your legs recover?
    WHEN WILL THE SHREDZ APPEAR!?

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    As she walked away she touched my right biceps.

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  19. #1069
    Registered User dchan8's Avatar
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    Originally Posted by scoveg13 View Post
    Do you even experience doms at this point?
    I think the more important question is: can you even feel your legs at this point?
    Great work ethic, very much respect for your determination. As you have said several times, as long as you stick with the plan you should see the results you want.
    http://forum.bodybuilding.com/showthread.php?t=149919903
    Giant Sports Delicious Protein Cookies n Creme ongoing review thread.
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  20. #1070
    <<TEAM MAGNUM>> B Con's Avatar
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    Congrats on the PR Bob. Moving serious weight.
    Magnum Nutraceuticals Sales Representative
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  21. #1071
    Approaching Infinity Shazriki's Avatar
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    Great stuff on those squats Bob, beltless just adds another dimension to the satisfaction!
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  22. #1072
    ∆--Be the Change--∆ The Big Sleep's Avatar
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    Good shizz on the PR B, growing the wheels!
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  23. #1073
    Chef Bob The Solution's Avatar
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    Originally Posted by The Big Sleep View Post
    Good shizz on the PR B, growing the wheels!
    yes Sir! That way i can catch up with you when we train @ Thea rnold./

    Originally Posted by Shazriki View Post
    Great stuff on those squats Bob, beltless just adds another dimension to the satisfaction!
    Quoted for truth.

    Originally Posted by B Con View Post
    Congrats on the PR Bob. Moving serious weight.
    Catching ya B!

    Originally Posted by dchan8 View Post
    I think the more important question is: can you even feel your legs at this point?
    Great work ethic, very much respect for your determination. As you have said several times, as long as you stick with the plan you should see the results you want.
    Of course i can.. Rumble Rolling and mind over matter = #1 factor. So what.. my legs are supposed to hurt.. Get over it.. Gotta push past the pain to grow a bit.

    Originally Posted by deltpecx View Post
    ^^^
    This! Do your legs recover?
    If my legs did not recover would i be pushing PR's?
    Lets consider that Mr. I increase my protein by 150g on refeeds

    Originally Posted by scoveg13 View Post
    Do you even experience doms at this point?
    Legs are trashed, no excuses to put in work though.
    Sholders and Lower back are also tense.. Another reason my lower back is hurting is due to how much i weight now (around 175) the heaviest i have been in around 2 years... not always real comfy.
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  24. #1074
    Kfme psychodiver9's Avatar
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    Which rumbl roller do you have? I need an upgrade in the roller del
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  25. #1075
    Chef Bob The Solution's Avatar
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    Originally Posted by psychodiver9 View Post
    Which rumbl roller do you have? I need an upgrade in the roller del
    I dont.. my gym does.. its a long black one (about 2 feet long)
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  26. #1076
    Kfme psychodiver9's Avatar
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    Originally Posted by The Solution View Post
    I dont.. my gym does.. its a long black one (about 2 feet long)
    Black was what I needed. I'm debating on black or blue
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  27. #1077
    Chef Bob The Solution's Avatar
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    Originally Posted by psychodiver9 View Post
    Black was what I needed. I'm debating on black or blue
    Color does not matter, those little spikes on them do! They make it so much more painful (in a good way) compared to foam rolling. Night and day difference.

    IT Bands, Glutes, Hamstrings, Quads, lower back, mid back, and around my lats/shoulders/traps.

    Tomorrow an off day i will probably hammer out around 30-45 minutes of rumble rolling. It has helped 10 fold on recovery, flexibility, and overall aid in squatting.
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  28. #1078
    Kfme psychodiver9's Avatar
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    Actually it does. The black is firmer than the blue.
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  29. #1079
    LIVING determined4000's Avatar
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  30. #1080
    My CEO > Yours ScivationLead's Avatar
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    Thumbs up

    Originally Posted by The Solution View Post
    its a long black one (about 2 feet long)
    That's what she said?

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