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  1. #1081
    Registered User dchan8's Avatar
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    Originally Posted by AFdave View Post
    That's what she said?

    Dat dere B.B.C.: big black cylinder.
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  2. #1082
    Chef Bob The Solution's Avatar
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    Originally Posted by psychodiver9 View Post
    Actually it does. The black is firmer than the blue.
    Good thing my gym has the black one! Its BRUTAL

    Originally Posted by determined4000 View Post
    PRzzzzzzzzz
    All Day Everyday Just like ND taking it to Miami on the 6th of January! BOOM!
    You see the Manti interview tonight on ESPN?

    Originally Posted by AFdave View Post
    That's what she said?

    Thats what Sarah Said...
    wait

    wut?
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  3. #1083
    Registered User ShadowWolfe's Avatar
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    Might just buy one of those......my gym had just a regular foam roller but its gone missing for the last few weeks and doesnt seem to be coming back. Might have to buy my own now.


    Edit:
    Bob do you find your knees get sore from all the heavy squatting? doing sheiko now and my knees arent enjoying it as much as I am.
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  4. #1084
    Chef Bob The Solution's Avatar
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    Originally Posted by ShadowWolfe View Post
    Edit:
    Bob do you find your knees get sore from all the heavy squatting? doing sheiko now and my knees arent enjoying it as much as I am.
    No knee pain. Most get knee pain from not going deep enough on squats or poor form.
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  5. #1085
    Stage Bound BigBoLuke93's Avatar
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    YO! Lurked in here a few times, but I think it's about time to sub in and post

    Appreciate you following and giving advice in my log, so I figured I could return the favor. Keep killing it man
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  6. #1086
    Chef Bob The Solution's Avatar
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    Originally Posted by BigBoLuke93 View Post
    YO! Lurked in here a few times, but I think it's about time to sub in and post

    Appreciate you following and giving advice in my log, so I figured I could return the favor. Keep killing it man
    Oh snap! There he is!!!
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  7. #1087
    Registered User ShadowWolfe's Avatar
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    Originally Posted by The Solution View Post
    No knee pain. Most get knee pain from not going deep enough on squats or poor form.

    hmmm....I definetly go deep, always below parallel. I guess id have to video to see if the form was no good, feel like its solid, been squatting for like 3+ years now. Just feel like 30+ sets a week isnt agreeing with me lol.
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  8. #1088
    Chef Bob The Solution's Avatar
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    Originally Posted by ShadowWolfe View Post
    hmmm....I definetly go deep, always below parallel. I guess id have to video to see if the form was no good, feel like its solid, been squatting for like 3+ years now. Just feel like 30+ sets a week isnt agreeing with me lol.
    If its not agreeing with you, then switch programs. Listen to your body.
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  9. #1089
    The Blank psychodiver9's Avatar
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    Fatfinger resub
    PL Log
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    BTK!

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  10. #1090
    Registered User ShadowWolfe's Avatar
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    Yup last week of sheiko. Going back to a phat split. I did enjoy sheiko though, I'll come back at 37 in a few weeks.
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  11. #1091
    Registered User dchan8's Avatar
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    Sorry if this has been asked before, but any particular reason you use the bike to warm up over other cardio options? Personal preference, availability, or the fuller range of motion for hip flexors?
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  12. #1092
    Chef Bob The Solution's Avatar
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    The Strength Guys Squat Cycle
    Week 3 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**

    40 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 @ 85%)
    135 x 10
    185 x 8
    255 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
    20's x 5 (4 Sets)

    +5 Pounds

    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:

    Chocolate Peanut Butter and Banana Pancakes with Dark Chocoalte Protein Pudding on top with Honey

    Chocolate Protein Pudding with Strawberries

    Eggs, Bacon, Cheese, and Potato Omelette



    Originally Posted by dchan8 View Post
    Sorry if this has been asked before, but any particular reason you use the bike to warm up over other cardio options? Personal preference, availability, or the fuller range of motion for hip flexors?
    Preference, gym has all cardio machines.
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  13. #1093
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    How you liking the strength guys program? Will this routine correlate to power lifting or bodybuilding more?

    PS- Omelette looks amazing
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  14. #1094
    Chef Bob The Solution's Avatar
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    19 Weeks Post Show (175 Pounds)
    Up 21 Pounds

    Heaviest I have been in nearly 2 years:





    Originally Posted by jpfaherty View Post
    How you liking the strength guys program? Will this routine correlate to power lifting or bodybuilding more?

    PS- Omelette looks amazing
    Bodybuilding.. i am far from a powerlifter
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  15. #1095
    Gaining slow but sure Reid456's Avatar
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    Bicep veins 21 lbs up? Yes, sir.
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  16. #1096
    dont call it a comeback scoveg13's Avatar
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    Your forearms are insane dude!
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  17. #1097
    Chef Bob The Solution's Avatar
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    Originally Posted by Reid456 View Post
    Bicep veins 21 lbs up? Yes, sir.
    Originally Posted by scoveg13 View Post
    Your forearms are insane dude!
    Just putting in work and trying to reap the benefits!
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  18. #1098
    The Blank psychodiver9's Avatar
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    On spread. Looking juicy must be nice to have "fat" pics like that
    PL Log
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  19. #1099
    there is no offseason mivi320's Avatar
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    Forearms are jacked. Your calves always pop on the side chest shot, great work Bob.
    If you want it bad enough, you'll find a way.
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  20. #1100
    Registered User therockap1's Avatar
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    Killer workout and killer food today!!!
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  21. #1101
    ∆--Be the Change--∆ The Big Sleep's Avatar
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    Legs seem to be improving.


    Still hard to gauge how lean the gains are without a pic exposing the WHOLE front side, but J knows what hes doing and you're getting stronger so good signs all around
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  22. #1102
    PURE INSANITY NaturalPursuit's Avatar
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    Updated pictures looking GREAT man! How do you feel about your progress so far since the show?
    Future IFBB/IFPA PRO
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  23. #1103
    Like I said, we hongry Verint's Avatar
    Join Date: May 2012
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    Looks like the gains are still coming, and they remain pretty lean! Great job all around. Its obvious you love what your doing when seeing you smile like that in every progress pic.
    And those pancakes with the sludge and omelet look awesome. hhnngg!!
    Last edited by Verint; 12-01-2012 at 12:10 PM.
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  24. #1104
    Chef Bob The Solution's Avatar
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    Originally Posted by psychodiver9 View Post
    On spread. Looking juicy must be nice to have "fat" pics like that
    Believe me it could be better or worse. We are all our own worst critics. Just gotta roll with the punches.

    Originally Posted by mivi320 View Post
    Forearms are jacked. Your calves always pop on the side chest shot, great work Bob.
    Thanks Mike.. still jealous you barbell curl 150 for 2 reps!

    Originally Posted by The Big Sleep View Post
    Legs seem to be improving.


    Still hard to gauge how lean the gains are without a pic exposing the WHOLE front side, but J knows what hes doing and you're getting stronger so good signs all around
    You can guage by the progress in each set over and over again. My Ab is stubborn the area (as we all know from my overweight background and loose skin).

    Originally Posted by NaturalPursuit View Post
    Updated pictures looking GREAT man! How do you feel about your progress so far since the show?
    Progress so far has to be good. I am seeing changes in the mirror and in the weight room. Anytime you can do both its winning. Could it be better? Who knows.. just gonna keep being positive and pushing forward.

    Originally Posted by Verint View Post
    Looks like the gains are still coming, and they remain pretty lean! Great job all around. Its obvious you love what your doing when seeing you smile like that in every progress pic.
    And those pancakes with the sludge and omelet look awesome. hhnngg!!
    Good Food, Good lifts, and being consistent/dedicated is what provides the gains! haha
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  25. #1105
    The Blank psychodiver9's Avatar
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    Originally Posted by The Solution View Post
    Believe me it could be better or worse. We are all our own worst critics. Just gotta roll with the punches.
    this feel know do I
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

    BTK!

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

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  26. #1106
    ∆--Be the Change--∆ The Big Sleep's Avatar
    Join Date: Aug 2005
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    Originally Posted by The Solution View Post
    My Ab is stubborn the area (as we all know from my overweight background and loose skin).
    Yep, Im similar too man, just gotta attack those weaknesses head on B!
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  27. #1107
    Chef Bob The Solution's Avatar
    Join Date: May 2007
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    Originally Posted by The Big Sleep View Post
    Yep, Im similar too man, just gotta attack those weaknesses head on B!
    Improvement is what we strive for E
    Back to it tomorrow with 20 rep back squats gonna try for 6 sets of 205 with 90-120 seconds rest
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  28. #1108
    ∆--Be the Change--∆ The Big Sleep's Avatar
    Join Date: Aug 2005
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    Yes. Buddy.
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  29. #1109
    <<TEAM MAGNUM>> B Con's Avatar
    Join Date: May 2006
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    Looking legit. Definitely making progress and getting some gains. Keep up the great work Bob.
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  30. #1110
    LIVING determined4000's Avatar
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    IMO
    In terms of acquiring ab definition (not necessarily size.strength) is old fashioned, unweighted speed/high rep situups and leg raises. I dont do any ab workouts. Just do high rep stuff everyday after my workout and seem to get good results in that department.
    But you work hard and they will come.
    DRAWING INSPIRATION from others progress:http://forum.bodybuilding.com/showthread.php?t=154060251


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