Geez your delts have blown up, crazy progress for sure.
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12-07-2013, 07:09 PM #4531
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12-08-2013, 03:29 AM #4532
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12-08-2013, 03:59 AM #4533
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12-08-2013, 07:28 AM #4534
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12-08-2013, 07:55 AM #4535
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12-08-2013, 08:16 AM #4536
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12-08-2013, 01:09 PM #4537
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12-08-2013, 02:42 PM #4538
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12-08-2013, 06:23 PM #4539
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #6
Week 1 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Lying Leg Curl 10:2:1:1
125 x 4 (5 Sets)
A1: Leg Press (feet high and shoulder width) 20:1:1:1
5 Plates/Side x 2 (4 Sets)
A2: Leg Extension 1:1:1:1
50 Each Leg x 12 (4 Sets)
Barbell Squat (Myo Reps) 2:X:2:1
225 x 6+3+3 (2 Sets)
Rack Pull (Just above knee) 3:1:1:1
335 x 8 (3 Sets)
B1: Weighted Hypers 1:X:1:2
BW + 25 x 10 (3 Sets)
B2: DB Stiff Leg Deadlifts 2:1:1:2
80's x 10 (3 Sets)
Seated Calf Raise 3:3:3:3
2 Plates x 8 (4 Sets)
Post-Workout:
Stuffed Buffalo Chicken Stirfry:
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12-08-2013, 06:44 PM #4540
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12-08-2013, 07:00 PM #4541
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12-08-2013, 07:22 PM #4542
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12-08-2013, 07:40 PM #4543
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12-09-2013, 03:20 AM #4544
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
its not.Austin just likes to make me suffer and grow. Pain is weakness leaving the body. Time to MAN UP and push past the comfort zone.
pretty much base is
75g Dry rice cooked
Peppers/onions
lots of spices (Paprika, pepper, salt, cajun, tumeric, garlic salt, chili powder, and various hot sauces --> Trini Mikes is my favorite)
Sometimes add in crushed tomatoes
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12-09-2013, 03:40 AM #4545
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12-09-2013, 04:23 AM #4546
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12-09-2013, 05:18 AM #4547
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12-09-2013, 06:56 AM #4548
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12-09-2013, 07:12 AM #4549
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12-09-2013, 08:00 AM #4550
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12-09-2013, 08:13 AM #4551
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12-09-2013, 08:19 AM #4552
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12-09-2013, 08:24 AM #4553
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12-09-2013, 06:22 PM #4554
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #6
Week 1 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Neutral Grip DB Bench Press 1:X:1:2
75's x 10 (4 Sets)
Pec Dec 2:1:1:2
110 x 10 (4 Sets)
A1. Decline Hammer Press (3/4 reps) 1:1:1:X
2 Plates/Side x 20 (4 Sets)
A2: Push Ups (Feet elevated hands on boxes) 2:1:1:2
BW x 15 (4 Sets)
A3: Band Pull Aparts 1:1:1:2
BW x 12 (4 Sets)
DB Side Lateral Raise 1:1:1:1
30's x 8 (5 sets)
6 way Raise 1:1:1:1
5's x 8 (2 Sets)
Dips (eccentric focus) 20:3:1:1
BW x 2 (3 Sets)
Post-Workout:
cellucor Cookies and Cream French Toast:
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12-09-2013, 06:53 PM #4555
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
Everything looks good but that french toast. A bit dry there, chef . I bet it tasted good though!
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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12-09-2013, 06:56 PM #4556
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12-09-2013, 10:17 PM #4557
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12-09-2013, 10:18 PM #4558
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12-10-2013, 03:32 AM #4559
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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12-10-2013, 06:28 PM #4560
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #6
Week 1 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Bent Over DB Rows 1:X:1:1
80's x 10 (4 Sets)
A1: Smith Machine Row 2:1:1:1
185 x 6 (4 Sets)
A2: Wide Grip HS Pullover 3:1:1:3
1 Plate/Side x 10 (4 Sets)
HS Low Row Machine 1:X:1:1
50 (each Hand) x 10 (4 Sets)
B1: Wide Grip Pulldown 4:1:1:1
90 x 15 (3 Sets)
B2: DB Shrugs 2:1:2:2
90's x 12 (3 Set)
Rope Face Pulls 2:X:1:2
110 x 15 (4 Sets)
Hanging Leg Raise 1:1:1:1
BW x 15 (5 Set)
Post-Workout:
Cellucor Cookies and Cream Bread Pudding:
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