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  1. #301
    Banned Kelei's Avatar
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    AD you can start deloading now if your groin doesn't feel right, you don't want to turn a minor injury into a more serious injury. If it feels worse tomorrow you should abort the last few days of the cycle and start deloading now.
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  2. #302
    Team Kelei AD1984's Avatar
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    Originally Posted by Kelei View Post
    AD you can start deloading now if your groin doesn't feel right, you don't want to turn a minor injury into a more serious injury. If it feels worse tomorrow you should abort the last few days of the cycle and start deloading now.
    It's morning and it's not looking any better.. It's the adductor, high up on the thigh. I had the exact thing happen right before I started this routine, which is why I wasn't able to do RDLs in the beginning, only on the left side. Back then it was because of doing side kicks without being properly warmed up..and I had to power through it for 5 hours of training. I distinctively remember that because it was gruesome. It took a while to heal after.

    I'll see how it goes during the warmup. I'd like to at least do one more workout of D1 and D2, and then deload.
    Last edited by AD1984; 12-21-2012 at 08:45 AM.
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  3. #303
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    Day off today, I got some good sleep in last night. I love Fridays, and the good workouts they bring! Measly PRs today.

    Day 127: Dec 21, 2012 – D2 / 50 reps

    DB pullovers
    [50] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 – 49 reps

    Cable lateral raises - just for fun
    [25] x 12 – 62 reps
    * no rest, one arm at a time ..I plan on hitting my lateral delts more

    Straight-arm pulldowns
    [80] x 12 x 4 x 3 x 3 x 3 x 3 x 3 x 4 x 4 x 3 x 3 x 3 x 3 x 3 - 54 reps

    Close grip cable rows
    [120] x 12 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 4 x 3 x 4 - 51 reps

    Face pulls
    [80] x 12 x 3 x 4 x 3 x 4 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 4 – 52 reps

    Rear delt raises
    [20] x 12 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 4 x 3 x 4 - 51 reps

    Rope hammer curls
    [90] x 11 x 3 x 4 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 4 x 3 x 3 – 50 reps

    Extra/day 18
    Front squats
    [125] x 10 x 3 x 3 x 3 x 4 x 4 x 4 x 3 x 4 x 4 x 4 x 3 x 3 x 3 x 3 x 4 x 4 x 3 x 3 x 4 x 3 x 3 x 4 x 3 x 4 x 3 x 3 x 3 - 102 reps
    Time: 27'
    * still bringing it

    Workout time: 1h50

    I used a slightly narrower stance on the squats today, to take the pressure off from the inner thighs. It started feeling off after 70 reps or so, but not as bad as yesterday. I have 3 more days left, I will cut it short if it gets any worse, but for the time being I'll do my best to keep it up. I really want to finish this squatting cycle.

    I'm going to skip D3 tomorrow, and do D1 instead.
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  4. #304
    Registered User JealousFist's Avatar
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    You are a machine
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  5. #305
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    AD1984 is offline
    Originally Posted by JealousFist View Post
    You are a machine
    Haha the body can be very resourceful when the mind wants it.


    Today's inspiration: "Overtraining is a myth. Usually, it's just your body acting like a little girl. Beat it a little harder, tell it to harden the f*ck up."

    Day 128: Dec 22, 2012 – D1 / 50 reps

    Incline DB press
    [40] x 12 x 4 x 3 x 4 x 4 x 3 x 4 x 3 x 3 x 3 x 3 x 4 x 4 – 54 reps

    Cable flyes
    [40] x 12 x 4 x 3 x 3 x 4 x 4 x 3 x 3 x 3 x 3 x 4 x 3 x 3 – 52 reps

    Rope pressdowns
    [80] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 2 x 3 x 3 x 3 x 4 - 52 reps

    Overhead DB extensions (both arms)
    [35] x 12 x 3 x 4 x 4 x 4 x 3 x 4 x 3 x 2 x 4 x 4 x 3 x 2 – 52 reps

    Cable lateral raises
    [25] x 15 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 61 reps


    Extra/day 19
    Front squats
    [125] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 4 - 100 reps
    Time: 33'

    Workout time: 1h50


    This picture always makes me laugh...

    Last edited by AD1984; 12-22-2012 at 06:37 PM.
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  6. #306
    Time to Work litljay's Avatar
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    I think the quote in your sig is very telling when you look at your log.

    "The lifter that can endure the most pain, will be the most successful."
    You don't have to be great to start, but you have to start to be great.
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  7. #307
    Team Kelei AD1984's Avatar
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    AD1984 is offline
    Originally Posted by litljay View Post
    I think the quote in your sig is very telling when you look at your log.

    "The lifter that can endure the most pain, will be the most successful."
    To build, we must destroy first...or like one of my friends likes to say "Trash that tissue" lol

    I have to say, I have a newfound respect for Kelei's workload capacity. To know that there are people out there who do this every day for every exercise is very humbling.
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  8. #308
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    Don't worry we'll be doing 100 reps per exercise in a couple of years too.
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  9. #309
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    Originally Posted by ThatOneLurker View Post
    Don't worry we'll be doing 100 reps per exercise in a couple of years too.
    It'll take more than a couple of years...

    Song of the day ..damn right!


    I was really excited to hit the gym today..I don't think I'm all right in the head lol. It might be the fact that I'm close to deloading, and I know I'll miss it when it stops.

    Day 129: Dec 23, 2012 – D2 / 50 reps

    DB pullovers
    [50] x 10 x 3 x 3 x 3 x 3 x 3 x 2 x 2 x 2 x 1 – 32 reps
    * my left arm went numb suddenly, I was done after that

    Straight-arm pulldowns
    [80] x 9 x 4 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 2 x 3 x 3 x 3 - 52 reps

    Close grip cable rows
    [130] x 11 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 54 reps

    Face pulls
    [80] x 12 x 4 x 3 x 4 x 3 x 3 x 3 x 4 x 3 x 4 x 3 x 4 x 4 – 54 reps

    Rear delt rows
    [20] x 15 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 51 reps

    Rope hammer curls
    [90] x 10 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 – 51 reps

    Extra/day 20
    Front squats
    [125] x 10 x 3 x 3 x 3 x 3 x 4 x 4 x 4 x 3 x 4 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 4 x 4 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 5 - 101 reps
    Time: 34'

    Workout time: 2h05

    My groin was bad again today, I felt it start to finish. After the last D3/GHRs, the tendons at the back of the knees starting hurting, especially the right leg. It's that area on the back of the knee that you can feel when you bend the leg. Straightening the leg makes it worse..so today, I didn't lock out fully on most reps, kept a narrow stance again...as if it matters anymore lol.
    Last edited by AD1984; 12-23-2012 at 05:55 PM.
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  10. #310
    Team Kelei AD1984's Avatar
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    AD1984 is offline
    Tomorrow is the last day before deloading. I was hoping to do another D2 as well, but my body might not agree. Either way, here's how December went for me:

    December 2012

    1 - off
    2 - D1
    3 - D2
    4 - D3 - Front squats cycle begins 50 reps
    5 - D1 FS 50 reps
    6 - D2 FS 50 reps
    7 - D3 FS 50 reps
    8 - off FS 50 reps
    9 - D1 FS 50 reps
    10 - D2 FS 50 reps
    11 - D3 FS 50 reps
    12 - D1 FS 50 reps
    13 - off FS 50 reps
    14 - D2 FS 100 reps
    15 - D3 FS 100 reps
    16 - D1 FS 100 reps
    17 - D2 FS 100 reps
    18 - D3 FS 100 reps
    19 - D1 FS 100 reps
    20 - off FS 100 reps
    21 - D2 FS 100 reps
    22 - D1 FS 100 reps
    23 - D2 Front squats cycle ends 100 reps
    24 to 31 - OFF



    Good month.
    Last edited by AD1984; 12-24-2012 at 10:03 AM. Reason: Change of schedule
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  11. #311
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    Originally Posted by AD1984 View Post
    Tomorrow is the last day before deloading. I was hoping to do another D2 as well, but my body might not agree. Either way, here's how December went for me:

    December 2012

    1 - off
    2 - D1
    3 - D2
    4 - D3 - Front squats cycle begins 50 reps
    5 - D1 FS 50 reps
    6 - D2 FS 50 reps
    7 - D3 FS 50 reps
    8 - off FS 50 reps
    9 - D1 FS 50 reps
    10 - D2 FS 50 reps
    11 - D3 FS 50 reps
    12 - D1 FS 50 reps
    13 - off FS 50 reps
    14 - D2 FS 100 reps
    15 - D3 FS 100 reps
    16 - D1 FS 100 reps
    17 - D2 FS 100 reps
    18 - D3 FS 100 reps
    19 - D1 FS 100 reps
    20 - off FS 100 reps
    21 - D2 FS 100 reps
    22 - D1 FS 100 reps
    23 - D2 FS 100 reps
    24 - off - Front squats cycle ends 100 reps
    25 to 31 - OFF



    Good month.

    if only more women were like you
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  12. #312
    Team Kelei AD1984's Avatar
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    Originally Posted by ThatOneLurker View Post
    if only more women were like you
    ....you'd never get your squats in lol

    Happy belated birthday!
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  13. #313
    Team Kelei AD1984's Avatar
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    AD1984 is offline
    Well, it appears I spoke too soon. Yesterday's squats did me in pretty good, the tendon got worse over night. I barely slept, I kept tossing and turning and trying to find a position in which it wouldn't hurt. There is none...I'm barely walking today, so squatting is out of the question. I had one more day, just one...I guess close enough is good enough. I'm not too worried about my strength gains, as I am about this being a serious injury. Hopefully, a week off will do the job.

    On the bright side, I did achieve what I had set out to do, which was to kill myself in the gym this month. I did dawn on me at work this morning as I was alternating between icing the back of my knee and my groin, that for someone who works out I'm fairly decrepit lol.

    It's time to give my body some well-deserved TLC, spend some time with the family and enjoy some good food.

    Merry Christmas, everyone!
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  14. #314
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    Originally Posted by AD1984 View Post
    ....you'd never get your squats in lol

    Happy belated birthday!

    Ha thanks AD.


    Try Kelei's 6 egg a day method for healing that tendon quicker
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  15. #315
    Registered User JealousFist's Avatar
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    Sux about the pains! Feel better!
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  16. #316
    Time to Work litljay's Avatar
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    Originally Posted by AD1984 View Post
    Well, it appears I spoke too soon. Yesterday's squats did me in pretty good, the tendon got worse over night. I barely slept, I kept tossing and turning and trying to find a position in which it wouldn't hurt. There is none...I'm barely walking today, so squatting is out of the question. I had one more day, just one...I guess close enough is good enough. I'm not too worried about my strength gains, as I am about this being a serious injury. Hopefully, a week off will do the job.

    On the bright side, I did achieve what I had set out to do, which was to kill myself in the gym this month. I did dawn on me at work this morning as I was alternating between icing the back of my knee and my groin, that for someone who works out I'm fairly decrepit lol.

    It's time to give my body some well-deserved TLC, spend some time with the family and enjoy some good food.

    Merry Christmas, everyone!
    Well deserved break. Eat well
    You don't have to be great to start, but you have to start to be great.
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  17. #317
    Registered User NaotoDate's Avatar
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    You've been killing it in the gym, AD. From now on, December will be the official front squat month.

    And stay away from the bad pains during 2013, will you? Please? :-)
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  18. #318
    Registered User tina722's Avatar
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    Nicely done. Enjoy your rest.
    http://forum.bodybuilding.com/showthread.php?t=172554141
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  19. #319
    Team Kelei AD1984's Avatar
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    AD1984 is offline
    I appreciate the support..thanks, everyone! My injury is proven more severe, it hasn't really improved these last days I've rested. I'll give it more time and continue to nurse it, but I doubt I'll be testing my strength next week. I got some bad news today, my work visa extension got denied because there was a document missing..which I had already submitted and they had it. I'm supposed to start a new job in January, and as of right now I'm not allowed to work anymore. I'm hoping to get this sorted out next week, otherwise the future is looking bleak..very, very bleak.

    I'll take some time off from the forums for the time being. Keep training hard and enjoy what's left of the holidays!
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  20. #320
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    Originally Posted by AD1984 View Post
    I appreciate the support..thanks, everyone! My injury is proven more severe, it hasn't really improved these last days I've rested. I'll give it more time and continue to nurse it, but I doubt I'll be testing my strength next week. I got some bad news today, my work visa extension got denied because there was a document missing..which I had already submitted and they had it. I'm supposed to start a new job in January, and as of right now I'm not allowed to work anymore. I'm hoping to get this sorted out next week, otherwise the future is looking bleak..very, very bleak.

    I'll take some time off from the forums for the time being. Keep training hard and enjoy what's left of the holidays!


    Good luck AD

    Hope to see you back soon with good news.
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  21. #321
    Registered User eddiewouldgo87's Avatar
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    Best of luck. Enjoy the holiday season an rest up ready to hit 2013 hard!

    I'm off to do D1 this afternoon.
    My hypertrophy workout log:
    http://forum.bodybuilding.com/showthread.php?t=146966053
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    all the best AD, your trainings an inspiration. hope to see you here again soon.
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  23. #323
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    Good luck!
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  24. #324
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    How does your injury feel AD? Any improvement yet?
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  25. #325
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    Originally Posted by ThatOneLurker View Post
    Good luck AD

    Hope to see you back soon with good news.
    Originally Posted by eddiewouldgo87 View Post
    Best of luck. Enjoy the holiday season an rest up ready to hit 2013 hard!

    I'm off to do D1 this afternoon.
    Originally Posted by davo26 View Post
    all the best AD, your trainings an inspiration. hope to see you here again soon.
    Originally Posted by JealousFist View Post
    Good luck!
    Originally Posted by Kelei View Post
    How does your injury feel AD? Any improvement yet?
    All of these kiddo. Hope you feel better and get everything worked out.
    You don't have to be great to start, but you have to start to be great.
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  26. #326
    Team Kelei AD1984's Avatar
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    Originally Posted by Kelei View Post
    How does your injury feel AD? Any improvement yet?
    Not a whole lot to be honest. I've spent the last days icing it and putting heat on it, I bought one of those heating pads..my god, I love it! I first I thought my thigh and my tendon behind the knee were separate issues, but I'm starting to think it's the adductor throughout, just worse at the extremities. Probably adductor tendonitis due to overuse. And that'll take forever to heal.

    I went yesterday to do some light work, I squatted with just the bar and my knees felt really off. I can feel the tendons on them.

    I decided to go back to the gym starting today..I've been having a really bad week, and I need it. Waking up today to the sound of my neighbor beating his wife did nothing to uplift my spirits either. I did D1, and the sensible thing to do when injured..re-testing my FS strength lol. I had no plan of doing it, then I saw someone forgot a pair of straps at the gym, so I took that as a divine sign.

    It went like this:

    125 x 15
    rest 10 min
    135 x 10
    rest 10 min
    145 x 7
    rest 5 min
    155 x 5
    rest 5 min
    165 x 3
    rest 3 min
    175 x 1
    rest 3 min
    180 x 1
    rest 3 min
    185 x 1
    rest 3 min
    190 - fail

    I'm slightly disappointed, I was expecting a bit more..the weight felt really heavy, even my usual 125. I don't know, maybe more rest would have helped. I don't plan on working legs this week, it'll be just D1 and D2/repeat, then see how it feels next week. I might re-test it again, my first workouts after a deload are usually crap.

    Anyway, here's to a brighter 2013! Happy New Year all!
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    Originally Posted by AD1984 View Post
    Not a whole lot to be honest. I've spent the last days icing it and putting heat on it, I bought one of those heating pads..my god, I love it! I first I thought my thigh and my tendon behind the knee were separate issues, but I'm starting to think it's the adductor throughout, just worse at the extremities. Probably adductor tendonitis due to overuse. And that'll take forever to heal.

    I went yesterday to do some light work, I squatted with just the bar and my knees felt really off. I can feel the tendons on them.

    I decided to go back to the gym starting today..I've been having a really bad week, and I need it. Waking up today to the sound of my neighbor beating his wife did nothing to uplift my spirits either. I did D1, and the sensible thing to do when injured..re-testing my FS strength lol. I had no plan of doing it, then I saw someone forgot a pair of straps at the gym, so I took that as a divine sign.

    It went like this:

    125 x 15
    rest 10 min
    135 x 10
    rest 10 min
    145 x 7
    rest 5 min
    155 x 5
    rest 5 min
    165 x 3
    rest 3 min
    175 x 1
    rest 3 min
    180 x 1
    rest 3 min
    185 x 1
    rest 3 min
    190 - fail

    I'm slightly disappointed, I was expecting a bit more..the weight felt really heavy, even my usual 125. I don't know, maybe more rest would have helped. I don't plan on working legs this week, it'll be just D1 and D2/repeat, then see how it feels next week. I might re-test it again, my first workouts after a deload are usually crap.

    Anyway, here's to a brighter 2013! Happy New Year all!
    Increasing your FS from 125 x 10 to 125 x 15 adds around 35 pounds to your estimated 1RM so you've added more than a pound per day to your max, I don't know why you're disappointed lol. You also didn't rest long enough between each set, you really do need 10 minutes between them (even the singles), your numbers towards the end are artificially low due to cumulative fatigue.

    I think you've got a minor tear in your adductor rather than tendonitis but either way all you can do is rest it.
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    Originally Posted by Kelei View Post
    Increasing your FS from 125 x 10 to 125 x 15 adds around 35 pounds to your estimated 1RM so you've added more than a pound per day to your max, I don't know why you're disappointed lol. You also didn't rest long enough between each set, you really do need 10 minutes between them (even the singles), your numbers towards the end are artificially low due to cumulative fatigue.

    I think you've got a minor tear in your adductor rather than tendonitis but either way all you can do is rest it.
    Probably, 10 minutes rest between all of them would have taken forever and I just got bored lol. Now, any progress is good progress. I'm not disappointed in the 1RM, 1.5BW for a 1RM FS isn't too shabby..I just wanted more for my 10RM. It was a lot of volume, I got injured, I got some infection on my collar bones despite disinfecting the bar all the time, and the skin from my shoulders is peeling off...and all I got was 10lbs on my 10RM? lol

    I hope it's a minor tear, that should heal faster. I wonder how I should be splitting my training now. Back to back D1s and D2s won't allow for enough recovery. I'm thinking adding a Day X instead of D3, and some new exercises, like weighted hyperextensions, DB press, cable lateral raises and some ab work. Basically a 3 day split for upper body lol.
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  29. #329
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    Good to see you back!
    185 FS is awesome. But that's crazy that you did it while injured and I agree that 3min rest is not long at all.

    Are you planning on competing this year? Or what are your goals? Happy New Year!
    http://forum.bodybuilding.com/showthread.php?t=172554141
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  30. #330
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    Originally Posted by tina722 View Post
    Good to see you back!
    185 FS is awesome. But that's crazy that you did it while injured and I agree that 3min rest is not long at all.

    Are you planning on competing this year? Or what are your goals? Happy New Year!
    Happy New Year, Tina! I'll see what numbers I can get next time I try it out..I'll rest longer, as well.

    I don't have any particular goals for this year, I don't want to put numbers out there, just to continue to do what I'm doing, train hard, be consistent and the weights will take care of themselves. No plans of competing, either, I just enjoy training for the sake of training. I've made a lot of progress on this routine so far, and I just want to keep going. Add more muscle, get stronger, demand more of myself, apply myself more, and just work harder. What are your goals?

    I'm going to leave this here for inspiration..great video from babyslayer

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