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05-24-2013, 05:41 PM #3031
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05-24-2013, 05:44 PM #3032
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05-24-2013, 05:52 PM #3033
- Join Date: Jul 2010
- Location: Tallahassee, Florida, United States
- Posts: 33,444
- Rep Power: 55891
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05-24-2013, 05:57 PM #3034
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05-24-2013, 06:03 PM #3035
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05-25-2013, 03:47 AM #3036
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Strength Guys
BQ Hypertrophy M1
Week 2 Day 2
Tempo Indicator: (Eccentric, Pause, Concentric)
5 Minute Warm-up on Bike
Pull-Ups:
30 Reps over various sets/grips
Back Squat: (5:2:3 Tempo)
235 x 6 (6 Sets)
+10 Pounds
Weighted Pull-Up: (5:2:3)
BW x 6 (5 Sets)
Wide Grip Cable Row: (3:3:3)
95 x 8 (4 Sets)
+5 Pounds
Smith Barbell Row (2:0:1)
135 x 20 (4 Sets)
A1: DB Skullcrushers: (2:0:1)
25's x 20 (3 Sets)
+5 Pounds
A2: Tricep Pressdown: (2:0:1)
105 x 20 (3 Sets)
+5 Pounds
B1: Seated Calf Raise: (3:5:1)
2 Plates X 6 (3 Sets)
B2: Donkey Calf Raise: (3:5:1)
4 Plates/Side x 6 (3 Sets)
Post-Workout:
Chicken Sesame Garlic Chow Mein and Homemade Shrimp Egg Roll's:
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05-25-2013, 04:28 AM #3037
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05-25-2013, 04:34 AM #3038
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05-25-2013, 04:36 AM #3039
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05-25-2013, 05:12 AM #3040
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05-25-2013, 07:45 AM #3041
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05-25-2013, 09:03 AM #3042
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05-25-2013, 11:24 AM #3043
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05-28-2013, 05:17 AM #3044
subbed for food ideas
ASOT Crew| [IIFYM Crew]|alanaragonblog.com|The Legion of Good Samaritans |*Knee Draggers Crew*|☆☆MISC BOXING CREW☆☆|++positive crew++| la vérité
Speak or act with a pure mind
And happiness will follow you
As your shadow, unshakable.
you ever down or depressed you can talk to someone about it!
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05-28-2013, 07:45 AM #3045
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05-28-2013, 07:55 AM #3046
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05-28-2013, 09:52 AM #3047
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05-28-2013, 01:29 PM #3048
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05-28-2013, 01:47 PM #3049
- Join Date: Aug 2005
- Location: Eden Prairie, Minnesota, United States
- Posts: 4,678
- Rep Power: 9939
Is your teaching gig like an on-call setup? Curious how that works for those who are substitutes
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05-28-2013, 01:55 PM #3050
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
You can do on-call, and they also offer an online program that looks like a calendar where teachers request off in advance,
so you can see what grade, what school district, and attached notes on what you will be doing for the day (lesson Plans)
i am now on a preferred sub list for a few school districts, so i am basically set up until the end of the year with filled in spots for subs.
I am awaiting to hear back about a full-time sub job in the fall from one school district due to a lady that will be having a kid and taking a very long time off, basically i will become an employee for teaching so many days straight and get her pay and benefits
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05-28-2013, 02:04 PM #3051
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05-28-2013, 05:24 PM #3052
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05-28-2013, 06:59 PM #3053
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05-28-2013, 07:06 PM #3054
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
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05-29-2013, 03:29 AM #3055
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Strength Guys
BQ Hypertrophy M1
Week 2 Day 3
Tempo Indicator: (Eccentric, Pause, Concentric)
5 Minute Warm-up on Bike
Pull-Ups:
30 Reps over various sets/grips
Safety Bar Squat: (5:2:3)
195 x 6 (6 Sets)
+10 Pounds
Lat-Pulldown: (5:2:3)
85 x 6 (5 Sets)
+5 Pounds
Hammer Strength Low Row: (3:3:3)
40/Arm x 8 (4 Sets)
DB Pullover: (2:0:1)
40 x 20 (4 Sets)
Barbell Curl: (5:2:3)
65 x 6 (3 Sets)
Hammer Strength Preacher Curl: (5:2:3)
30/arm x 6 (3 Sets)
Post-Workout:
Chicken & Potato Bruschetta
Cinnamon Swirl Loaves topped with PB Marshmallow Pudding + Banana's and Carmel/Chocolate Syrup
PB Marshmallow Pudding+ Strawberries + Cinnamon Jacks:
Teachers dont start until 7 or 7:30 man. Teachers dont start at 5 a.m. when students come in around 7:30(High school) or 8(Middle School) haha
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05-29-2013, 03:32 AM #3056
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05-29-2013, 03:40 AM #3057
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Saftey Bar is 2x harder than a back squat, it really helps you focus on engaging your glutes as you sit back into the motion and keeping your elbows up (like a front squat). Totally MURDERS your core, which for me is necessary this offseason as i continue to pound it with Ab work and exercises to strengthen it to hope it pops next time i diet down for a show.
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05-29-2013, 12:39 PM #3058
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05-29-2013, 01:43 PM #3059
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The first time you try it, it will be very difficult, because you have to let it sit back further on your back (if you squat high bar) it will feel weird, but you have to focus like your front squatting by keeping your elbows up and a tense upper back/lats to stay upright as you descend and spread the floor with your knees.
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05-29-2013, 04:09 PM #3060
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