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09-26-2014, 01:31 PM #6451
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09-26-2014, 01:52 PM #6452
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09-26-2014, 05:19 PM #6453
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09-26-2014, 05:43 PM #6454
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09-26-2014, 07:06 PM #6455
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09-26-2014, 10:53 PM #6456
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09-27-2014, 03:52 AM #6457
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #15
Week 2 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Bent-Over DB Row 1:1:1:1
100's x 6 (6 Sets)
*Go back and forth between arms with no rest*
Hammer Low Row 2:2:1:1
50 Each Hand x 6 (3 Sets)
*Go back and forth between arms no rest*
A1: Rope Pullover 1:2:1:1
30 x 12 (4 Sets)
+2 Reps
A2: Kneeling Face Pull
120 x 12 (4 Sets)
+2 Reps
Close Grip Push-Up 1:1:1:1
BW x Failure (3 Sets)
Seated Calf Raise 1:1:1:2
2 Plates x 15 (4 Sets)
Roman Chair Leg Lifts 1:1:1:2
BW x 15 (4 Sets)
Post-Workout:
Black Bean and Chicken Jerk Stirfry:
need to be 176 as a cutoff for middle and i am under that. so gotta grow!
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09-27-2014, 05:08 AM #6458
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
looks like a nice quick one to kick off Saturday!
slinging the 100s for DB rows with no rest, just tossing it from arm to arm like a boss
Don't work too hard this weekend my man!PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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09-27-2014, 06:13 AM #6459
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09-27-2014, 08:14 AM #6460
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09-28-2014, 03:30 AM #6461
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09-28-2014, 03:35 AM #6462
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09-29-2014, 04:05 AM #6463
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #15
Week 3 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Pec Dec 1:1:1:1
110 x 12 (3 Sets)
Incline BB Bench Press 1:1:1:1
185 x 6
205 x 6
225 x 6
240 x 6
250 x 6
+5 Pounds
Stretch Push-Ups 1:2:1:2
BW x 15 (3 Sets)
A1: DB Standing Y Raise
25's x 12 (4 Sets)
+2 reps
A2: Reverse Pec Dec 2:1:2:2
70 x 15 (4 Sets)
+3 Reps
B1: Leg Press: 5:1:1:1
6 plates/side x 8 (4 Sets)
+1 Plate
B2: Seated Leg Curl 5:1:1:1
90 x 8 (4 Sets)
Standing Calf Raise 1:1:1:2
2 Plates/Side x 45 (3 Sets)
+5 Reps
Post-Workout:
Wegman's Smores:
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09-29-2014, 05:03 AM #6464
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
Repping 250x6 on the incline, cot damn dude! Strong ass work!!
That ice cream looks tasty as FU
I should have picked up a pint of something like that for post hike refeed yesterday but I forgotPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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09-29-2014, 06:02 AM #6465
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09-29-2014, 08:07 AM #6466
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09-30-2014, 03:23 AM #6467
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #15
Week 3 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Reverse V-Bar Pull Down 3:1:3:1
120 x 6 (4 Sets)
+10 Pounds
Weighted Back Extension
BW + 45 x 10 (4 Sets)
Lying leg Curl 1:1:1:2
100 x 12 (3 Sets)
Rack Pulls (Mid Shin) 3:1:3:1
225 x 8
275 x 8
315 x 8
335 x 8
345 x 8
+2 Reps
Weighted Chain Dips 1:2:1:2
BW + 75 x 10 (3 Sets)
+25 Pounds
A1: DB Hammer Curls (alternating) 1:1:1:1
30's x 15 (4 Sets)
+3 Reps
A2: Cable Bicep Curl 1:1:1:2
90 x 12 (4 Sets)
+2 Reps
HS EZ Bar Tricep Ext 1:3:1:3
70 Each Hand x 8 (4 Sets)
Post-Workout:
Meat Lovers Pizza:
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09-30-2014, 04:44 AM #6468
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09-30-2014, 04:52 AM #6469
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
Love that lineup!
Big volume on those rack pulls! That slow tempo had to burn the back!
I definitely need to throw some chains over my shoulders next time I do dips- the lunges were certainly win!PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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09-30-2014, 04:54 AM #6470
I concur with all this!
Sessions looking outstanding as of late. You're really diggin in.
I am pissed that Jeni's changed her original flavor, Queen City Cayenne. It was my favorite, but she added corn chips to it now and the added salt doesn't work and the corn chips get soggy...bastard."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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09-30-2014, 05:49 AM #6471
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
Dude your quads in the pics posted on 9/26 are looking gnarly!! Keep crushing it!
★★★ RSP Nutrition Lead Representative ★★★
High Quality Supplements For All Your Goals
RSP Nutrition Store:
https://www.bodybuilding.com/ store/rsp-nutrition.html
★★★ Live Inspired ★★★
http://www.rspnutrition.com/
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09-30-2014, 08:11 AM #6472
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09-30-2014, 08:37 AM #6473
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Cellucor Peanut Butter Marshmallow Pumpkin Waffle
http://www.youtube.com/watch?v=d99jG19CkHU
Recipe
Dry:
(34g) 1 Scoop Cor Performance Whey Peanut Butter Marshmallow
3g Baking Powder
3g Splenda
10g PB Lean (Peanut Butter Flavor)
Wet:
1 Egg
1 White
61g Pumpkin (1/4 Cup)
Dash of Almond Milk (5-10g)
Topping/Filling:
None (Could add Syrup, Peanut Butter, Almond Butter, Protein Pudding etc)
Directions
Combine Dry in a bowl (Whey, Splenda, PB Lean, and Baking Powder)
Add in Pumpkin, Crack Egg and Egg White and add to dry then dash almond milk to finish off wet ingredients
Mix with a hand blender or mix with a spoon/spatula until batter is formed
Pre-heat Waffle Iron to a medium heat
Add Cooking Spray to waffle iron and pour batter onto waffle Iron
Cook for 2-3 minutes until waffle is done
Serve and Enjoy!
Macros
Calories ~ 290
Protein ~ 40g
Carbs ~ 15g
Fat ~ 8g
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09-30-2014, 02:42 PM #6474
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10-01-2014, 04:08 AM #6475
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #15
Week 3 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Leg Press (feet high inside shoulder width) 1:1:1:1
6 Plates/Side x 20 (5 Sets)
+ 5 Reps/2 Sets
Barbell Squat 2:1:1:1
225 x 6
275 x 6
295 x 6
335 x 6
355 x 6
365 x 6
+10 Pounds
A1: DB Straight Leg Dead Lift 3:3:1:1
100's x 6 (3 Sets)
+5 Pounds
A2: Chain Walking Lunges
BW + 75 x 16 Steps (3 Sets)
+4 Steps
Slight Incline DB Bench Press 2:2:1:1
80's x 8 (3 Sets)
HS Pec Dec: 1:1:1:1
100 x 5 (7 Sets) *15 Sec Rest*
Rope Crunches 1:1:1:2
100 x 12 (4 Sets)
Post-Workout:
Cellucor PB Marshmallow Pumpkin Pancakes:
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10-01-2014, 07:33 AM #6476
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10-02-2014, 03:40 AM #6477
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #15
Week 3 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
DB Overhead Shoulder Press 1:1:1:1
60's x 6
65's x 6
70's x 6
75's x 6
85's x 6
+5 Pounds
Front Lateral Raise (accumulation set) 1:2:1:1
15's x 10 ---> 20's 6 ---> 25's 6 (3 Sets)
+1 Set
Band Pull Aparts (timed sets) 1:3:1:1
Band x 65 Seconds (2 Sets)
+ 10 Seconds
Cable Lateral Raise (timed sets) 1:3:1:1
15 Each Hand x 7 (3 SetS)
+2 Reps
A1: Incline Cable Skull Crusher 1:2:4:1
110 x 10 (4 Sets)
+1 Set
A2: BW Dips 3:1:3:1
BW x 15 (4 Sets)
+1 Set
B1: Machine Preacher Curl 1:2:2:1
45 Plate x 8 (4 Sets)
B2: Rope Hammer Curl 1:1:1:1
60 x 15 (3 Sets)
Post-Workout:
Chocolate Glazed Pancakes with Berries + Banana's:
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10-02-2014, 03:55 AM #6478
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
Awesome pair of sessions!
365x6 squats, damn! Strong work!
Killed the delts today!
Those pancakes look like so much win
I need to plan a big pancake feed one of these days
What are the macros looking like these days?PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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10-02-2014, 04:22 AM #6479
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10-02-2014, 04:45 AM #6480
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