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  1. #31
    Registered User TheLiftLife's Avatar
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    Leg Day, Deep Tissue Massage :D

    Yesterday was a great day, drove to work instead of catching the bus so that I could go straight to the gym after work before going to my massage. They rape you on parking its 10$/day but oh well I only do it once a week. Made it to the gym by 4:15, pre workout down and ready to kill legs...

    Squats: First time squating ass to the grass again since recovering from a back injury, it felt great. I believe I am made for squating with my size and proportions and squating just feels natural to me. Probably my favorite exercise. Crazy right?

    First set was to 90 degrees to make sure everything in my back felt ok.

    10x265 8x265 8x265 6x265

    Leg Ext: 6 Sets

    Hamstring Curls Superset Glute kickback machine : 5 Sets

    Finished with the ultimate leg killer, Walking DB Lunges, 20x50's 12x80's 12x80's 12x80's 12x80's

    20 minutes on the step mill and headed to my deep tissue massage, where my massage therapist murdered me. So painful but so good, its truely a love hate thing. It sure is helping though, my spinal erectorea was so tight and spazemed I couldn't even get under the squat rack 1 month ago. Off to work now, Its a rest day today so I will be doing 20 minutes of cardio and a lot of stretching/foam rolling
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  2. #32
    Registered User TheLiftLife's Avatar
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    So i discovered myfitnesspal today, cool app! I really like how it has every brand of food, very helpful. I threw in my meals from my meal plan with exact proportions and It turns out my macros are this. 331 protein 294 carbs 65 fats 3140 calories.
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  3. #33
    Pink Knight rebeckyt's Avatar
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    LOL I've had that app for over a year and just last night posted a thread on TD Female BB forum to see who else uses it. Have a little group now to help encourage each other and see what other BBers eat in a day! I use IFitness to track my workouts though, not myfitnesspal
    Being weak is a choice. So is being strong.

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  4. #34
    Registered User TheLiftLife's Avatar
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    Originally Posted by rebeckyt View Post
    LOL I've had that app for over a year and just last night posted a thread on TD Female BB forum to see who else uses it. Have a little group now to help encourage each other and see what other BBers eat in a day! I use IFitness to track my workouts though, not myfitnesspal
    Thats awesome! I'm honostly blown away with how easy and convenient it is for tracking macros, technology never ceases to amaze me.. I dont track my workout with any app, good ol' pen and paper. I have my handy little Notebook in my gym bag, before i work out i throw on my tunes, write down my work out in my note pad while I get in the zone, then fill in the reps and sets as I go! My little ritual lol.
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  5. #35
    Registered User TheLiftLife's Avatar
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    Wake up, smash breaky, kill the gym, Meet the girlfriend and go christmas shopping

    My breakfast: 2 omega eggs, 3/4 cup egg whites. 1 cup steel cut oats, 1 cup mixed berrys. MMMMMM good.
    scoop of whey an hour before the gym, Big Shaker of BCAA's and I'm at the gym to hit chest.

    Bench Press: 4 Working sets
    Incline DB: 4 sets
    Incline DB Fly's: 4 sets
    Decline machine: 2 sets
    Pec Dec/Pec Fly machine: Strip Set of 6 total sets.
    3 sets of pushups til failure

    Lots of volume and short rest periods, felt great in the gym today. Part of that was being there early and it wasn't crazy busy like it is when I usually get there at 4:30-5pm. After that I rushed home and met my girl and we headed out for the day to get our xmas shopping done... got my close friends, sister, dad bought for. Now just a gift for my mom, the greatest supporter of my bodybuilding! hmm what to get?!?
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  6. #36
    Registered User TheLiftLife's Avatar
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    Arm Day

    Back to the regular schedule today, Work until 3:40 hop on the bus home. Mix up a scoop of whey isolate and a scoop or pre workout (currently Muscle Prime) Jump in my truck and head to the gym . Arm day today, curls for the girls LOL. I really love training biceps and triceps together, Supersetting everything and getting that sick pump on!

    Pullups (isolating biceps) Superset weighted dips +30LBS
    bwx10/bwx8/bwx8 SS 30x9/30x7/30x6

    BB Curls Superset Skullcrushers
    70x12/80x8/80x8/80x8 SS 70x15/80x8/80x11/80x9

    Incline Curls Superset Close Grip Bench
    20x12/25x8/25x8/25x6 SS 145x7/145x9/145x7/145x7

    Curl Machine Superset Tricep seated overhead cable press
    3 sets of each weight doesn't matter on these movements, focusing on squeeze.

    Drag Curls Superset Pressdowns (on knees to keep from swinging and cheating)
    50x13/50x14/60x10/60x10 SS 32 reps/ 15 reps/ 12 reps/ 12 reps

    20 mins on stepmill, love that stepmill

    VOLUME VOLUME VOLUME!!!
    Its all about volume when training arms, the pump is amazing, and I can feel the growth coming on, arms are already sore. Got a nice compliment from a gym buddy, told me I must have put about 10 pounds of muscle on since we first started talking at the gym 2 months ago, that means the cut is working! and im still growing A LOT!

    Heres a vid on how I do my incline DB Curls. Kai Greene Style
    http://www.youtube.com/watch?v=m8wZNGL4iA4

    I'm 13 weeks out and feeling incredible, way more comfortable at the macros I'm at right now then I was in the off season, the fat is slowly coming off and my energy is high, Macros : cals 3,140 C~294 F~65 P~331

    Meeting with my coach on thursday, take measurements, weight and pics. See where I'm at and what tweaks hes going to make! WHOOO IM FEELING GOOD!!!
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  7. #37
    Registered User TheLiftLife's Avatar
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    contestprep.ca sponsored athlete :D

    After applying a month ago for the male 2013 www.contestprep.ca sponsorship last night I found out I'm the successful applicant!!!

    Craig and Julie Bonnett from contestprep.ca have been working with me since the summer and sponsor one male and one female athlete each year for as many shows as you want to do. That means no cost for nutrition program, training program, posing classes, and everything else inbetween. Get some free contestprep and fusion swag soon because Craig and Julie are fusion sponsored athletes. This is the best christmas present I could ask for!
    So far my prep is going great, after my re-assesment I am down 2% BF and things are looking on track, I'm excited for my 3 big family christmas dinners and getting in some great training throughout the holidays, Turkey pumps FTW! LOL

    13 Weeks out

    Merry Christmas Everyone, enjoy the holidays
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  8. #38
    Registered User mikhaill's Avatar
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    Good luck Justin!
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  9. #39
    Registered User TheLiftLife's Avatar
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    Originally Posted by mikhaill View Post
    Good luck Justin!
    Thank you Mate! Are you competing? If so do you have a log? If not what are your fitness goals?
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  10. #40
    Registered User TheLiftLife's Avatar
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    Prep Mode

    Hello All! First time checkin in in quite some time, Overall life has been good. Work has been steady and I have a new position with new opportunitys coming up shortly, stoked for that! My family and friends had a safe and happy holiday which is all I could have wished for this past holiday season!

    Now on to the real deal, Training, Contest Prep

    My training has been going extremely well, I Checked in with my coach last week and I am under 10% BF, 10.5 weeks out, things are really starting to shape up in a hurry! Me and my coach are meeting up again in the next few days and he is going to give me my basic breakdown of how he is going to have me to carb cycle. I am excited because this is all new to me!!

    Current macros look like this - 2,810 C246 F62 P316

    As of right now my split has continued the same Chest-abs/back/rest(cardio+calves)/Arms+abs/Shoulders+calves/Legs/rest. 20 minutes of cardio usually on the stepmill. 250-300 cals burned. I am using a heart rate monitor to make sure i am hitting the same range of calories burned each cardio session because I sometimes do it elsewhere like on the hockey rink.

    So far I am feeling good, my energy doesnt seem to have dropped much, i feel a little less energy throughout the day at work, but after I have my TINGLAYYY (preworkout) as Nick Wright would say , I am good to go and have been absolutely smashing my workouts, hitting Pr's actually! I blame this on my intenseness mixed with motivation and determination to do the absolute best I can for my first competition.




    Oh and a little added motivation, one of my idols Antoine V. mailed me over an autographed photo, the guys Mr. Canada and an absolute Canadian beast Check out some of his vids on youtube. Hes a bodybuilder and mixed martial artist so he is deffenitly not "muscle bound" :P




    I should be getting some new progess pics up soon, and trust me they will look a hell of a lot better then the start, but hey everyone starts somewhere right? Id love to hear what anyone thinks of my prep so far, positive or negative.
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  11. #41
    Pink Knight rebeckyt's Avatar
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    Sounds like everything is coming along just fine its great to hear your drive didn't stall over the holidays. Keep it up. You're going to kill it up there.
    Being weak is a choice. So is being strong.

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  12. #42
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    In!
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  13. #43
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    Originally Posted by rebeckyt View Post
    Sounds like everything is coming along just fine its great to hear your drive didn't stall over the holidays. Keep it up. You're going to kill it up there.
    Thanks Becky i appreciate all the support! The only real stall or set back i had over the holidays was the girl i had been seeing left me. But hey thats life and moving forward im just going to focus on nailing my prep one day at a time! Btw hows dem der legs coming along? Responded to the high volume?

    Originally Posted by 2276 View Post
    In!
    Glad to have ya onboard! Are you competing as well?
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  14. #44
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    Thumbs up

    Originally Posted by TheLiftLife View Post




    I should be getting some new progess pics up soon, and trust me they will look a hell of a lot better then the start, but hey everyone starts somewhere right? Id love to hear what anyone thinks of my prep so far, positive or negative.

    Antoine is BEAST!
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  15. #45
    Gaining slow but sure Reid456's Avatar
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    Sounds like prep is going great for you, Justin. Keep us updated.
    "I can do all things through Christ who strengthens me"
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    No one can limit my success

    Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003

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  16. #46
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    Originally Posted by Gym God View Post
    Antoine is BEAST!
    Is he ever. Total Machine. And I love his no bull**** approach to bodybuilding, diet properly and train hard and heavy!!

    Originally Posted by Reid456 View Post
    Sounds like prep is going great for you, Justin. Keep us updated.
    Things have been going great budy. Not having any previous experience is tricky because I cant say " at this many weeks out I should look like this" but thats why I hired Craig Bonnett. He knows his stuff and has been very helpfull
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  17. #47
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    Carb Cycle

    I met with my coach a few days ago and did measurements, bodyfat calibrstion and more progress photos (which i will post once he sends them to me)

    Things seem to be on track so far! I feel good and my workouts have been good. Not quiet the intensity and energy levels of off season but certainly not lacking.

    As of tomorrow I will be starting a carb cycle, I'm excited to see how my body reacts to the change. To put it simple...

    day 1 - High Carb
    day 2,3 - Low Carb
    day 4,5,6,7 - moderate

    Calories stay very similar throughout all week, roughly 2600-2750

    Lets Do this!

    I will post a workout tomorrow and hopefully the pictures if I receive them. Chears
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  18. #48
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    I am not the greatest with computers but i think i found a way of croping the images off my program to a file to post. I havent had the actual images sent to me yet so i apologize for the quality.





    Not sure what happened on the rear relaxed lol. for the record I do not have a missing delt :P

    Tomorrow Im training back, watching football, and then a posing practice at night!!!

    Whats everyone else up to this weekend?
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  19. #49
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    2 Months to go!!!

    Competition is coming up just around the corner and boy I can not wait to get on stage! Today I took the day off because I had dental surgery yesterday and figured i would be in more pain like the last time I had this operation. Not the case, I'm not very sore and not swollen like a chipmunk like last time. All of this means only one thing, nothing stopping me from going and giving my legs full out abuse!!!

    New program my coach made up for me felt really good. My squats sure seem weak lately but I think thats more of my back injury than the caloric deficit. Either way its both adding to it.

    Squats
    12-225, 8-265, 6-265, 9-245, 7-245
    On my last set I tried a stance not as wide as usual a seemed to feel it more in my glutes. Going to try this more next leg day.

    Seated Leg Curls
    4 sets of 10-12

    Single Leg Extension
    4 sets of 10-12 per side
    I love Leg Extensions after squating, the ultimate exercise for really pumping the quads.

    Barbell walking Lunges
    4 sets of 40
    Usually use db's but can say I will do this with Barbell more often, I liked the balance better and having my arms up rather then hanging with DB's. As long as the studio is open at my gym, the only area with enough room to do these. Come summer time I will be doing these at home down the street Obviously cant even think about that right now. its -43 degrees out here.....

    Calfs to finish, Calf presses in the Seated Leg press cable machine 4 sets, 20 reps, 15 reps, 15 reps, 12 reps. I then finished with single leg calf raises as many as I could with my Body weight.

    20 mins cardio, stepmill while reading MuscleMag lol. HRM=260 cals burned.

    Overall Good workout, Aiming to improve my squat numbers next week, but It was still a good workout and Im already sore. Going to do some foam rolling later on to help with blood flow and recovery.

    After getting home I was craving my favorite food from my childhood, Moms home made spagghetti! LOL

    I usually stick to the foods my coach wants me eating but there is no harm in changing it up as long as I hit my daily Macros. So i
    lit up that kitchen and made it just the way mom used to haha.

    65 grams WHITE pasta
    1.5 cups mushroom pasta sauce
    clove garlic, red + green pepper.
    1 cup extra lean beef
    1 kraft singles fat free cheese slice

    Followed that up by 6 oz chicken because my coach has got my protein intake very high! mmm delicious !

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  20. #50
    Pink Knight rebeckyt's Avatar
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    That's it. Not more pictures of food I'm not allowed to eat!!!
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  21. #51
    Blue Star Nutraceuticals Gym God's Avatar
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    Nice detail in your log. I have to ask, what happened to your delt? Was it an earlier injury through sport?

    I like seeing this -->2013 www.Contestprep.com athlete
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    Originally Posted by rebeckyt View Post
    That's it. Not more pictures of food I'm not allowed to eat!!!
    Hahaha more of dat der food porn coming just for you



    Originally Posted by Gym God View Post
    Nice detail in your log. I have to ask, what happened to your delt? Was it an earlier injury through sport?

    I like seeing this -->2013 www.Contestprep.com athlete
    Thanks, im trying to add more and more deail rather then say i lifted this much weight this many times lol. Gotta find ways to keep int interesting. And nothing has happened to my delt, we took those pics in a hurry and i messed up my pose somehow.. next progress pics should clear that up. With that being said i have had many previous injurys due to other sports. Ive raced motocross competitively for the past 5 years and have played hockey for 15 years.
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  23. #53
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    Posing certainly isn't the easiest but Craig will look after you extremely well in this department. He's a perfectionist.
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  24. #54
    Registered User TheLiftLife's Avatar
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    Arm Day. First day since getting my new training program from my coach, focus was all on form and contraction today and not weight.

    Barbell Curls

    12-70 straight bar,9-70 ez bar,12-60 ez bar,10-60 straight bar. trying out different grips

    Db Incline Curls dropsets

    10-15 ds 10-10
    10-15 ds 6-10
    10-15 ds 10-7.5
    10-15 ds 6-10 ds 6-7.5

    Tricep Pressdowns

    12-60 / 9-70 / 10-65 / 10-65

    Skullcrushers

    11-75 / 8-80 / 10-80 / 8-80

    Rope Curls

    4 sets, 12-15 reps

    DB Kickbacks

    20-35 / 15-45 / 14-45 / 15-45

    Abs - decline crunches 4 sets. Machine crunches 3 sets.

    Overall good workout and had a good pump. strength wasn't the greatest but as I said focus was all on the contraction, Gym has been absolutely packed these days, too be expected this time of year and hopefully it slows down. doesn't help I get there at 4:15-4:30 right after work along with 90% of the members.
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    Wink

    Solid workout. Looking forward to the next round of progress pics to make sure you really do have delts on both sides of your body.......

    3 more weeks and the NYR's should fall off the exercise band wagon and leave the gym to us serious folk. Be patient.
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    Registered User TheLiftLife's Avatar
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    Originally Posted by rebeckyt View Post
    Solid workout. Looking forward to the next round of progress pics to make sure you really do have delts on both sides of your body.......

    3 more weeks and the NYR's should fall off the exercise band wagon and leave the gym to us serious folk. Be patient.

    Can not wait for the gym to die down. Its a brand new facility and is really nice. Nothing even close to what dem Americans have though! When I went to Minneapolis for a football game I was blown away with the size of their gyms and also how well kept they are, not to mention customer service is always much better down their for every business not just gyms. Makes Canadian gyms look like a junk yard! Although I would give up shiny equipment for space to workout and do my thing and make some noise any day.

    Proof I have delts YALL. LOL I'm looking forward to the next pics as well!



    delt workout Today, packed my gym bag at 6 am before work and forgot my book so I had no idea what my coach wanted me doing for delts today, that threw me off when i was getting to the gym but i took it as a free day to do my thing, KILLED IT!

    Took me about 10 minutes of sitting and thinking before my work out to get in the zone (and maybe for my pre to kick in a bit:P) I sat there near a mirror with my hood up and rehearsed what I was about to do in my mind. pictured the body I'm building and slowly thought about each movement I'm about to do and how its going to help me grow and improve my physique. Mind Muscle connection was there today.

    4 sets Db shoulder Presses, seated.
    4 Sets smith machine shoulder presses

    4 sets bent over db laterals (rear delts) tried a new tip for this movement, thats to focus on pushing your elbows out forward towards the wall, keeps you from doing any sort of row instead of a lateral raise. Really helped burn the rear delts (a weakness of mine) got the tip from Nick Wright Bodybuilding, i folllow him on youtube. anyway on with the workout

    4 sets rear delt cable crossovers

    4 sets Barbell front raises

    4 sets side laterals, seated.

    As you can probably tell I love high volume training, addicted to the pump I tell ya!

    Post workout meal their is tilapia, yam w/curry and cilantro, cabbage, beans, and carrots.
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    ARMS WORKOUT + CARDIO

    Supersets

    EZ bar curls [Superset] straight bar press downs

    Incline DB Curl dropsets 10+12 [Superset] Skullcrushers

    Rope curls [Superset] DB overhead Extensions (seated)

    25 Mins on the elliptical, 315 cals (HRM)

    Overall

    Great pump today, my new arm routine is quiet a bit less volume then what I am accustomed too but I am still getting an absolutely awesome pump and doing every set til failure. The seated DB curl drop sets are amazing, what a burn! this is by far my favorite bicep exercise when done with perfect form and zero momentum. I finished my Arms off, threw another scoop of X-tend in my water bottle. strapped on my HRM and hit the elliptical with my muscle mag lol. I find reading kills the time better then watching tv or vids on my phone or anything. I save my muscle mag for cardio only and read every word (besides the ads) So this kills at least 4 cardio sessions with reading before I've covered the whole magazine. Jumped in the Tanning bed for 9 mins and i was out of the gym.

    Met a fellow bodybuilder last week who is also competing in the same show as me, most likely a different class. It will also be his first show! We are going to train shoulders together tomorrow so that should be fun, I rarely have training partners. only 2.5 workouts ever have I had a partner. There isn't as many committed people around me here and the ones who have trained with me didn't like my intensity, hence why there is a .5, when a friend straight up left half way through an intense session. I train to failure every set, pour sweat and get a little noisy from time to time. lol But I do have a lot of gym buddy's around who will always lend me a spot when needed.

    Curious about what I'm eating? Today was low carb day, the next 4 days are moderate days. Heres what I ate today

    6:00 am - 2 omega eggs, 1 cup egg whites(8 egg whites), 1 cup extra lean ground beef, 1 kraft singles fat free cheese slice
    10:00 am - 6 oz chicken breast, .5 cup brown bazmati rice, 1 cup asparagus, 1 scoop whey
    1:00 pm - 1 cup extra lean ground beef, 1 cup asparagus
    4:30 pm - Intra workout 2 scoops Xtend
    6:30 pm - post workout 2 scoops whey sensation 81 Banana Cream
    7:30 pm - 2/3 cup pinneapple, 2/3 cup oats, 1 + 1/3 cup egg whites, 2 omega eggs, Cinnamon, vanilla, water. All mized together and microwaved topped with walden farms cal free syrup.
    I still have some protein to make up for tonight so I might have some more chicken or a scoop and half of whey.

    My cals right now are 2600. Macros today, 105C 81F 370P
    my weight a week ago was 192.2

    Anyway I'm off to test out my new hd camcorder and practice posing!

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  28. #58
    Gaining slow but sure Reid456's Avatar
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    Training to failure every set is pretty detrimental to your progress. It cuts the amount of volume you can do and needlessly puts too much stress on the CNS.
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  29. #59
    Registered User TheLiftLife's Avatar
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    Originally Posted by Reid456 View Post
    Training to failure every set is pretty detrimental to your progress. It cuts the amount of volume you can do and needlessly puts too much stress on the CNS.
    I have never had a problem with not getting in enough volume with this style of training. I do understand what CNS burn out is like and I have had to take a de-load or rest week in the past due to my CNS being burn't out. But I honostly think I can handle a lot more than most people, I have an extremely high pain thresh-hold And i enjoy the pain. Most peoples minds quit far before their body has completed all it is capable of, I push through that until i reach muscular failure. This style of training has worked the best for me. just my opinion.
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    Well done in your posts. Keep it up!
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