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02-10-2013, 09:58 PM #2401There will come a day when I tire of listening to 80's music. That day is not today.
I Really Miss The Old BodySpace
-O35 5'8" Crew- -Karl_Hungus Crew-
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02-10-2013, 10:53 PM #2402
Fckin awesome yall got here. IN
Goal: 6-8% BF by summer.
I rep everyone back. Leave link in comment.
-let conscious decisions lead your path-
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02-11-2013, 03:17 AM #2403
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Japan Powder you say!? Aware me.
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02-11-2013, 03:36 AM #2404
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48236
Mike. Nice squatting bro! ATG for the win!
Tim. Badass workout dude, you hit everything hard. Nice Rear Delt work sir!4% shredded with striated!
~Blocky Waist Crew~
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02-11-2013, 03:44 AM #2405
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48236
Friday 2/8: Legs/Back/Abs
Box Squats
135x16
225x14
315x10
315x10
315x10
Bentover BB Rows
135x14
185x12
185x12
225x8
225x8
Seated Calf Raises
2 1/2 Plates x 10
2 1/2 Plates x 10
2 1/2 Plates x 10
2 1/2 Plates x 10
Hammer Lat Pulldowns
225x16
225x16
225x16
225x16
Hammer Low Rows
225x10
225x12
225x10
225x12
Wood Choppers
40x12
40x12
50x12
50x12
60x10
60x10
Cable Crunches
120x16
120x16
120x12
w/ Straight Legged Chins
BWx8
BWx8
BWx8
Leg Extensions
130x14
130x14
130x14
130x14
Laying Leg Curls
90x8
90x8
90x10
90x10
Slowly getting stronger and more motivated on legs. Hoping to add a few leg sets onto my back session later today. ****s getting fun againLast edited by Exane; 02-11-2013 at 04:13 AM.
4% shredded with striated!
~Blocky Waist Crew~
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02-11-2013, 04:00 AM #2406
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48236
Sunday 2/10: Chest/Biceps/Triceps
BB Bench Press
135x14
185x12
225x10
225x10
225x8
245x4
135x18
Incline Flys
50'sx10
50'sx10
50'sx10
50'sx10
50'sx10
Incline DB Press
60'sx12
75'sx10
90'sx8
Decline BB Bench Press
135x12
185x10
185x10
185x10
Cable Flys (FST-7)
30'sx12
40'sx10
40'sx10
40'sx10
30'sx10
30'sx10
30'sx10
DB Curls
35'sx10
35'sx10
35'sx10
35'sx10
35'sx10
w/ Cable Rope Pulldowns
80x14
100x10
110x10
120x8
120x8
EzBar Cable Curls
80x10
80x10
80x8
70x10
60x10
50x10
Seated Cable Overhead Triceps Extensions
70'sx10
80'sx10
80'sx10
80'sx10
Spider Curls
20'sx14
25'sx12
30'sx10
30'sx10
Dips
BWx20
BWx16
BWx16
Decided to add in Chest to my normal Sunday Gunday routine instead of hitting it today. Been doubling up some body parts as of late and I am liking that so I will most likely hope back on a 3 day split for the time being and just cycle that as much as possible. Chest/Delts, Back/Legs, Biceps/Tricpes.
Looking forward to a Beastly Back/Leg day today. I also added in swimming 3-4 times a week to help with the shredding, using it for my sprints/HIIT ontop of finishing up Insanity... we just got into the second month so we are doing the MAX workouts now. I am eat/sleep/breathing this ****
And I start tanning again today. Definition, here I come4% shredded with striated!
~Blocky Waist Crew~
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02-11-2013, 04:05 AM #2407
haha thanks bro. I've slowed my cut down and upped cals some. Currently trying to find what has me losing about a 0.5 lbs per week. Slowwwww cutting into the single digits.
They weren't too bad, I have a repout set with 370 this week. That should be tough.
My immediate area not too bad, we didn't lose power and got about a foot and a half of snow. East of me got it bad though, I work east of where I live and my drive in this morning was nuts, they got way more down here, probably 2-3 feet.
Well with moderate weight it shouldn't....though I've never done this much beltless work. 370 should be interesting without a belt.
Hanging from my pullup bar, straight leg raises.
Thanks Bob!
no need to be upset bonkies
It's always been my best lift, I'm a sh*tty DLer and a below average bencher.
Thanks man.
They felt great thanks Andrew. Everything felt pretty fast/easy.
Thanks Tim. 5's jump pretty good, this week I have my repout with 370. Deadlifts I have the week 2 with 4x5 @405lbs, then the next workout a repout with 445. Bench repout is 280.
LOL you did kill it man! Skiiing and hiking and all this lifting! Absolutely killed the DB presses, arnolds, lateral raises, and CGBP. Weights towards the end were still heavy and the fact you fit that in an hour is remarkable. Would have taken me 90 minutes. Solid conditioning is solid.
Welcome
Thanks breh!
Looking very nice dude, this is excellent weight/volume. Keep it up!
but what's a fir day? :}
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02-11-2013, 04:07 AM #2408
Exane ..... monster volume sessions!
Really mirin' those box squats --- 315 x 10 to the box is beastly! How low do you go?Last edited by fittofattofit; 02-11-2013 at 04:14 AM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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02-11-2013, 04:19 AM #2409
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48236
haha,****you.jpeg
Lol, idk but Google Chrome thinks it legit so it must be...
Its just about parallel. Need to start snagging an actual box from the trainers so I can train lower. They have to lock that **** up because people will either steal everything, **** it up, or injure themselves. It sucks but I have full access to everything, thankfully.4% shredded with striated!
~Blocky Waist Crew~
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02-11-2013, 04:54 AM #2410
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
That is a real cool pic Mike, the delt and pec tie in is so evident.! Amazing really.
Whats the next rep out on bench on this program?
Loved the squats too, so fast and explosive~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
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02-11-2013, 05:08 AM #2411
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02-11-2013, 05:20 AM #2412
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02-11-2013, 05:34 AM #2413
Tim that's insane that you did that all in an hour man; great job :O
Exane, Insanity is fukking crazy. I did almost the entire program, except I did it a school so we only did 5 days a week. Month two was surreal. That program taught me how to dig deep.
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02-11-2013, 06:06 AM #2414
- Join Date: Aug 2009
- Location: Massachusetts, United States
- Posts: 11,942
- Rep Power: 134085
Man, that's some crazy volume in an hour...it'd at least take me 1.5 hours and that'd be pushing it!
Awesome numbers on the box squats, bro!
Oh wow, not losing power is huge...we got probably around the same amount of snow, maybe a bit more, but we were out of power for over 36 hours. Luckily, our stove runs on gas so we were able to cook food / make tea / etc and we had the generator hooked up so had the heat going, too, but I don't think everyone else was as lucky as us. Had one of our neighbors crash the night 'cos everything ran on electricity (so no food, shower, etc) and his house was ~40 degrees indoors.Last edited by -Gin-; 02-11-2013 at 06:13 AM. Reason: Adding emoticons 8)
★★★ Misc Super Smash Bros Champ ★★★
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Check out the 6-man log!
http://forum.bodybuilding.com/showthread.php?t=161413673
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02-11-2013, 06:10 AM #2415
Damn that's rough dude, glad to hear you made it through alright, the generator was huge. Nice of you to accommodate the neighbor. We had something similar Halloween 2011, we got that freak snowstorm in late Oct and it knocked power out here for a week. Everything in my house runs on electricity and we didn't have a generator. Needless to say we were sleeping in coats. I have a fireplace and that could heat the family room/kitchen area but the bedroom was cold. I remember the temp being somewhere in the 40s. The last couple nights we stayed at my parents' as they got power back earlier.
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02-11-2013, 06:16 AM #2416
- Join Date: Aug 2009
- Location: Massachusetts, United States
- Posts: 11,942
- Rep Power: 134085
Man, I could not imagine being out of power for more than a few days...never mind a week. It's not so bad during the day time as you can read a book, but when it starts getting dark around 4 o'clock and your laptop runs out of batteries, there's nothing to do other than sleep (not that sleeping is bad lol).
Well, fingers crossed neither of us will have to go through any power outages again anytime soon★★★ Misc Super Smash Bros Champ ★★★
★★★ I was part of the Ultra 2013 Thread Crew ★★★
★★★ I was part of the Ultra 2014 Thread Crew ★★★
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Check out the 6-man log!
http://forum.bodybuilding.com/showthread.php?t=161413673
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02-11-2013, 06:28 AM #2417
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02-11-2013, 06:44 AM #2418
- Join Date: Aug 2009
- Location: Massachusetts, United States
- Posts: 11,942
- Rep Power: 134085
★★★ Misc Super Smash Bros Champ ★★★
★★★ I was part of the Ultra 2013 Thread Crew ★★★
★★★ I was part of the Ultra 2014 Thread Crew ★★★
★★★ Disregard Everything, Acquire Aesthetics Crew ★★★
Check out the 6-man log!
http://forum.bodybuilding.com/showthread.php?t=161413673
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02-11-2013, 06:54 AM #2419
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02-11-2013, 06:57 AM #2420
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55735
Might have been a few minutes over an hour, but definitely under 70 minutes total (got to gym at 8pm, lights went out at 9:10)
thanks!
fast paced for me too! just moved through that session
cheers mike! session felt awesome.
those 5s are going to get tough real fast, but I know you will crush it! should be fun
and to think you couldn't add in any more volume, Sean?!! ha. great workout.
swimming for HIIT is awesome. did you swim growing up? I swam in age group as a kid, remember having a meet at the big outdoor pool at Clayton Shaw Park a long long long time ago, lol.
still can't believe all the conditioning work + weights. you've got some excellent work capacity my friend
nice brah! another sick workout, liking all the rows and sets
thanks sean! yep, coming after you on those rear delt flys. ha. love hitting heavy, high volume rear delts
skiing in Japan. they get some of the most snow in the world. and powder skiing is where it's at!
dont' worry, there will be vids no doubt!!
welcome
haha
yep it twas, thanks
thanks!
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02-11-2013, 07:04 AM #2421
- Join Date: Aug 2009
- Location: Massachusetts, United States
- Posts: 11,942
- Rep Power: 134085
Oh, true. I couldn't imagine driving on the snow too long...went for a 10 mins drive to the gas station to get more fuel for the generator and the roads were slippery as fawk!
Well, guess we'll see how lucky he is
Even still, that's some serious work in such a short time. Awesome work!★★★ Misc Super Smash Bros Champ ★★★
★★★ I was part of the Ultra 2013 Thread Crew ★★★
★★★ I was part of the Ultra 2014 Thread Crew ★★★
★★★ Disregard Everything, Acquire Aesthetics Crew ★★★
Check out the 6-man log!
http://forum.bodybuilding.com/showthread.php?t=161413673
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02-11-2013, 07:09 AM #2422
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02-11-2013, 07:22 AM #2423
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02-11-2013, 07:33 AM #2424
- Join Date: Aug 2009
- Location: Massachusetts, United States
- Posts: 11,942
- Rep Power: 134085
★★★ Misc Super Smash Bros Champ ★★★
★★★ I was part of the Ultra 2013 Thread Crew ★★★
★★★ I was part of the Ultra 2014 Thread Crew ★★★
★★★ Disregard Everything, Acquire Aesthetics Crew ★★★
Check out the 6-man log!
http://forum.bodybuilding.com/showthread.php?t=161413673
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02-11-2013, 07:38 AM #2425
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02-11-2013, 07:41 AM #2426
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02-11-2013, 08:48 AM #2427
Sick squats man. That deep and beltless, making them look that easy, that's fukcing strong man.
Nice work man, those DB presses are strong as hell.
You and your crazy volume. I don't know how you do it, but it's just not fair to the rest of us. Awesome work man.
I heard some spots in CT got as many as 40"
It's always been my best lift, I'm a sh*tty DLer and a below average bencher.
That storm sucked ass. We hung out and showered at our parents and grandparents houses, but we had to sleep at home because we couldn't take our dog with us, and he kept barking all night while we were out.Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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02-11-2013, 09:08 AM #2428
skier: Noice job, but why so light on the DB shrugs? lulz
Exane: Noice work. So much curling.
B.O.B.: jshaw is right. You're not a below average bencher. lol 350 bench plz!My log: http://forum.bodybuilding.com/showthread.php?t=136366931
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02-11-2013, 09:44 AM #2429
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48236
my body is ready!
It definitely does, you definitely learn the ability hang on for a few more seconds or reps. Teaches you a lot about yourself and how bad you want it.
Thanks Gin! Definitely love feeling the weight on my back and being able to bang out extra reps.
I appreciate it all bro!
Love to see that man! Hitting rear delts is the ****!
Never swam as a kid other then for fun. Would have been good though, its such an awesome activity to do and be good at.
lol, I am addicted! Need to wear myself out some how
Curls for the gurls, bro, curls for the gurls4% shredded with striated!
~Blocky Waist Crew~
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02-11-2013, 03:35 PM #2430
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,007
- Rep Power: 220092
Where is your DL workout with 4 plates and 445 Mike?
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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