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  1. #1111
    Team Kelei 1fatoldman's Avatar
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    THURSDAY JANUARY 29, 2015

    PULL


    CHIN UP (Body Weight)
    3-2-2-2-2 11 reps

    LAT PULLDOWN
    140x9
    140x8
    140x7
    140x7

    V-BAR CABLE ROW
    140x12
    140x11
    140x10
    140x9

    REVERSE FLYES
    20x19
    20x15
    20x14

    CABLE LATERAL RAISE
    10x14
    10x14
    10x14

    DB CONCENTRATION CURL
    20x18
    20x12
    20x12





    FRIDAY JANUARY 30, 2015

    (PUSH)


    BENCH PRESS
    115 x 5
    135 x 5
    170x10
    170x8
    170x6
    170x6

    INCLINE BENCH PRESS
    150x10
    150x8
    150x7
    150x7

    TRICEP PRESSDOWN
    80x12
    80x10
    80x8
    80x8

    SINGLE ARM LANDMINE PRESS
    Bar + 55x12
    55x10
    55x10

    BEHIND BACK SHRUG
    185x10
    185x9
    185x8


    This ends another week!
    On a Positive Note:
    I was able to get four days of lifting in this week.
    Went to my MD for my annual physical. Other then my back issue and my bad knee, I seem to be in good shape. As long as there are no surprises with lab results (no reason there should be) I'm good to go for another year BP 130/85 and I take no meds, I have absolutely nothing to complain about, life is good!
    Finished another week of PT. Ever so slowly my back seems to be getting better. I seem to be having a little less pain on a daily basis and happily during the last week I had virtually NO episodes of extreme back pain. Still a long way to go, but hopefully heading in the right direction.

    Time to rest. I plan on doing "nothing" for the next two days

    As always, I'm looking forward to Monday and doing it again!
    Soon to be X-Fatoldman :)

    If you always do what you've always done
    You'll Always get what you always got

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  2. #1112
    Registered User robosphere's Avatar
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    Glad to hear you had a good visit to the doc. Knee/back or not, you know you're doing something right!
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  3. #1113
    Team Kelei 1fatoldman's Avatar
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    Originally Posted by robosphere View Post
    Glad to hear you had a good visit to the doc. Knee/back or not, you know you're doing something right!
    Thanks Chuck!
    The back seems to be "slowly" getting better. If/when it gets back to normal I'm going to see if I can do something for the knee?
    One thing at a time, so for now it's the back.
    Soon to be X-Fatoldman :)

    If you always do what you've always done
    You'll Always get what you always got

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    9-19-14 218 lbs
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  4. #1114
    Team Kelei 1fatoldman's Avatar
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    TUESDAY FEBRUARY 3, 2015

    PULL


    CHIN UP (Body Weight)
    3-2-2-2-2 11 reps

    LAT PULLDOWN
    140x9
    140x9
    140x8
    140x8

    V-BAR CABLE ROW
    140x10
    140x9
    140x8
    140x8

    REVERSE FLYES
    20x18
    20x15
    20x14

    CABLE LATERAL RAISE
    10x15
    10x14
    10x14

    DB CONCENTRATION CURL
    20x18
    20x12
    20x12
    Soon to be X-Fatoldman :)

    If you always do what you've always done
    You'll Always get what you always got

    My Journal
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    7-9-12 295 lbs
    9-19-14 218 lbs
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  5. #1115
    Team Kelei 1fatoldman's Avatar
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    WEDNESDAY FEBRUARY 4, 2015

    (PUSH)


    BENCH PRESS
    115 x 5
    135 x 5
    170x10
    170x8
    170x7
    170x7

    INCLINE BENCH PRESS
    150x10
    150x8
    150x8
    150x8

    TRICEP PRESSDOWN
    80x10
    80x7
    80x7
    80x7

    SINGLE ARM LANDMINE PRESS
    Bar + 55x12
    55x10
    55x10

    BEHIND BACK SHRUG
    185x11
    185x10
    185x9


    I was a little rushed today, but I got the workout in.
    Looking forward to tomorrow!
    Soon to be X-Fatoldman :)

    If you always do what you've always done
    You'll Always get what you always got

    My Journal
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    9-19-14 218 lbs
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  6. #1116
    Registered User jonnyboy44's Avatar
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    2 good sessions back to back George. Still getting i plenty of volume glad to read your back is improving
    My workout journal

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  7. #1117
    Team Kelei 1fatoldman's Avatar
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    Originally Posted by jonnyboy44 View Post
    2 good sessions back to back George. Still getting i plenty of volume glad to read your back is improving
    Thanks Jon!
    the back is a PITA but I'll keep doing the best I can. I enjoy lifting
    Soon to be X-Fatoldman :)

    If you always do what you've always done
    You'll Always get what you always got

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  8. #1118
    Team Kelei 1fatoldman's Avatar
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    THURSDAY FEBRUARY 5, 2015

    PULL


    LAT PULLDOWN
    140x11
    140x9
    140x9
    140x8

    V-BAR CABLE ROW
    140x10
    140x9
    140x9
    140x8

    REVERSE FLYES
    20x18
    20x15
    20x14

    CABLE LATERAL RAISE
    10x15
    10x14
    10x14

    DB CONCENTRATION CURL
    20x18
    20x12
    20x12
    Soon to be X-Fatoldman :)

    If you always do what you've always done
    You'll Always get what you always got

    My Journal
    http://forum.bodybuilding.com/showthread.php?t=150344193

    7-9-12 295 lbs
    9-19-14 218 lbs
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  9. #1119
    Team Kelei 1fatoldman's Avatar
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    WEDNESDAY FEBRUARY 4, 2015

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    BENCH PRESS
    115 x 5
    135 x 5
    170x12
    170x8
    170x7
    170x7

    INCLINE BENCH PRESS
    150x10
    150x8
    150x8
    150x8

    TRICEP PRESSDOWN
    80x8
    80x8
    80x7
    80x7

    SINGLE ARM LANDMINE PRESS
    Bar + 55x12
    55x10
    55x10

    BEHIND BACK SHRUG
    185x11
    185x10
    185x9
    Soon to be X-Fatoldman :)

    If you always do what you've always done
    You'll Always get what you always got

    My Journal
    http://forum.bodybuilding.com/showthread.php?t=150344193

    7-9-12 295 lbs
    9-19-14 218 lbs
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  10. #1120
    Registered User mirroroferised's Avatar
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    Originally Posted by 1fatoldman View Post
    ..... I enjoy lifting

    That alone will keep you going
    365 255 480 in April! ...2019
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  11. #1121
    Fighting gravity 69cam's Avatar
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    Just curious George, you liking straight sets more than R/P?
    The best part of this is, my kids are learning to live healthier because of me.
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  12. #1122
    Registered User robosphere's Avatar
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    Originally Posted by 69cam View Post
    Just curious George, you liking straight sets more than R/P?

    I noticed you were doing straight sets and wondered this too. I'm doing a 5/3/1, but I'm considering doing my assistance lifts rest/pause. I just don't like straight sets like I did those R/P's..
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  13. #1123
    Team Kelei 1fatoldman's Avatar
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    Originally Posted by mirroroferised View Post
    That alone will keep you going
    Fun, enjoyable and good for me
    Soon to be X-Fatoldman :)

    If you always do what you've always done
    You'll Always get what you always got

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  14. #1124
    Team Kelei 1fatoldman's Avatar
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    Originally Posted by 69cam View Post
    Just curious George, you liking straight sets more than R/P?
    Originally Posted by robosphere View Post
    I noticed you were doing straight sets and wondered this too. I'm doing a 5/3/1, but I'm considering doing my assistance lifts rest/pause. I just don't like straight sets like I did those R/P's..
    Hi guys!

    Sorry in advance for my long winded reply

    I believe that R/P will give faster results than straight sets, but (for me) the very short rest between sets tends to make me sacrifice form and that makes it harder on my back.
    Therefore my reason for switching to straight sets.

    My goals are hypertrophy rather than strength gains so my training will always be geared towards 10 rep max. I'm not discounting that as you get stronger your muscles should grow larger, but to this point Kelei's routines have given me gains that I never thought were possible so I will be following one version or another for as long as I can.

    Because of my back injury, I've been paying close attention to form rather than weight lifted. (even exercises like pull-downs, seated rows, pressdowns etc. will bother my back if I use a weight that makes me have to pull back at the waist). Interesting that over the last couple of months, even though I've lowered the weight lifted, tightening up my form appears to have allow me to keep adding muscle hopefully that will show the next time I do progress pictures???

    Starting today I'm going be following Kelei's latest revision/suggested workout.
    Quote below that I believe you both have already read.

    __________________________________________________ ____________________________
    QUOTE from Kelei

    8-12 reps are excellent for hypertrophy, don't worry too much about accommodating fiber typing, it's insignificant for the most part, the calves are probably the only muscle group that requires special consideration.

    In regards to allocating total time rather than total reps for an exercise it's something I've done in the past and it works well. Something else I've done in the past is regulating the total number of reps per exercise by multiplying the number of reps performed in my first set by 5, for example:

    - 8 reps first set = 40 reps total
    - 9 reps first set = 45 reps total
    - 10 reps first set = 50 reps total
    - 11 reps first set = 55 reps total
    - 12 reps first set = 60 reps total
    __________________________________________________ ___________________________________

    My first set X 5 will give my total reps for that particular exercise. Rest between sets will be 1 1/2 - 2 min. Sets will be whatever is necessary to complete the total rep goal.
    I would ideally like to do a 5 day split with Wednesday being my leg day (legs still going to be VERY minimal, so they won't be logged).
    Any day that my back is bothering me I'll take off as a rest day.
    Deload every fourth week.

    Again, changing to a new plan I like the way it sounds and I'm looking forward to seeing how it works?
    Soon to be X-Fatoldman :)

    If you always do what you've always done
    You'll Always get what you always got

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  15. #1125
    Team Kelei 1fatoldman's Avatar
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    MONDAY FEBRUARY 9, 2015

    PULL


    UNDERHAND PULLDOWN
    140X12
    140X10
    140X9
    140X8
    140X7
    140X7
    140X7

    LAT PULLDOWN
    140x9
    140x7
    140x7
    140x7
    140X7
    140X6
    140X6

    V-BAR CABLE ROW
    140x9
    140x8
    140x8
    140x7
    140X7
    140X7

    REVERSE FLYES
    20x11
    20x11
    20x10
    20X9
    20X8
    20X8

    CABLE LATERAL RAISE
    10x10
    10x10
    10x9
    10X9
    10X8
    10X8


    First day done.
    I'm a little tired and I'm happy!
    Soon to be X-Fatoldman :)

    If you always do what you've always done
    You'll Always get what you always got

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  16. #1126
    Fighting gravity 69cam's Avatar
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    Thanks for posting the revision George. How long ago did he post it?
    The best part of this is, my kids are learning to live healthier because of me.
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  17. #1127
    Team Kelei 1fatoldman's Avatar
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    Originally Posted by 69cam View Post
    Thanks for posting the revision George. How long ago did he post it?
    QUOTE from Jan 19
    8-12 reps are excellent for hypertrophy, don't worry too much about accommodating fiber typing, it's insignificant for the most part, the calves are probably the only muscle group that requires special consideration.

    In regards to allocating total time rather than total reps for an exercise it's something I've done in the past and it works well. Something else I've done in the past is regulating the total number of reps per exercise by multiplying the number of reps performed in my first set by 5, for example:

    - 8 reps first set = 40 reps total
    - 9 reps first set = 45 reps total
    - 10 reps first set = 50 reps total
    - 11 reps first set = 55 reps total
    - 12 reps first set = 60 reps total

    You can also multiply by 3:

    - 8 reps first set = 24 reps total
    - 9 reps first set = 27 reps total
    - 10 reps first set = 30 reps total
    - 11 reps first set = 33 reps total
    - 12 reps first set = 36 reps total

    You can also multiply by 4 or even 6 or higher, it really depends on the individual, I've gone as high as 10 although it's not something I recommend often to anyone else, it takes many years to build up your work capacity to the point where it won't break you.



    QUOTE from Jan 24
    I'm often asked for generic recommendations when it comes to hypertrophy training, it's clear that some people don't really care about details, they're simply after the peace of mind that comes with bulletproof guidelines that can be followed without thought or question.

    Essentially:

    1. Train with moderate weights (75% intensity)
    2. Train each muscle group twice per week (or every 3-4 days on average)
    3. Train with high volume (as high as you have time for and can tolerate without exhausting yourself)
    4. Deload (drastically reduce volume) every fourth week
    5. Incoprorate a decent variety of exercises (both compound and isolation) to cover all muscle groups in the body
    6. Lift all loads as fast as possible, lower them a bit slower and under full control
    7. Take every set close to failure (although you should never actually fail)
    8. Aim for a total number of reps per exercise rather than a total number of sets, perform as many sets as required until you reach your total rep target
    9. It doesn't matter how long you rest between sets or how many sets it takes to reach your total rep target, if you employ short rest periods you'll simply require more sets to reach your total rep target, if you employ longer rest periods you'll require fewer sets to reach your total rep target

    If you're following these guidelines and not making progress I can absolutely guarantee that your training isn't the problem, you should instead look outside the gym for answers (nutrition, lifestyle etc).
    Soon to be X-Fatoldman :)

    If you always do what you've always done
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  18. #1128
    Team Kelei 1fatoldman's Avatar
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    TUESDAY FEBRUARY 10, 2015

    (PUSH)


    BENCH PRESS
    115 x 5
    135 x 5
    175x10
    175x7
    175x6
    175x5
    175x5
    175x5
    175x5
    175x5
    175x5

    INCLINE BENCH PRESS
    150x10
    150x9
    150x8
    150x7
    150x6
    150x6
    150x5

    TRICEP PRESSDOWN
    75x9
    75x8
    75x7
    75x7
    75x6
    75x5
    75x5

    BEHIND BACK SHRUG
    185x10
    185x9
    185x9
    185x9
    185x9
    185x9

    Another good day. Got a good pump in my chest and tris. I'm a little tired but very happy!
    Soon to be X-Fatoldman :)

    If you always do what you've always done
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  19. #1129
    Registered User robosphere's Avatar
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    robosphere is just really nice. (+1000) robosphere is just really nice. (+1000) robosphere is just really nice. (+1000) robosphere is just really nice. (+1000) robosphere is just really nice. (+1000) robosphere is just really nice. (+1000) robosphere is just really nice. (+1000) robosphere is just really nice. (+1000) robosphere is just really nice. (+1000) robosphere is just really nice. (+1000) robosphere is just really nice. (+1000)
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    Excellent work, sir!
    From unappealing to slightly less unappealing - A QUEST!
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  20. #1130
    Fighting gravity 69cam's Avatar
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    Wow,tons of volume George, nice !

    I might have to try the revision but going with lower volume... damn wimpy shoulders.
    The best part of this is, my kids are learning to live healthier because of me.
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  21. #1131
    Team Kelei 1fatoldman's Avatar
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    Originally Posted by robosphere View Post
    Excellent work, sir!
    Thanks Chuck! It feels good to be able to put more effort back into my workout
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  22. #1132
    Registered User jonnyboy44's Avatar
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    I should think you were pumped after all that volume good work george
    My workout journal

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  23. #1133
    Team Kelei 1fatoldman's Avatar
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    Originally Posted by 69cam View Post
    Wow,tons of volume George, nice !

    I might have to try the revision but going with lower volume... damn wimpy shoulders.
    Thanks Kevin! Only having completed two days it's tough to say if I'll be able to keep it up? That being said, I feel good, no issues so far. Weights are low and I've limited the number of exercises, so I'm very optimistic. I'll know better in a couple of days/weeks.

    FWIW I've found that changing my hand position on the bar usually alleviates most of my shoulder issues. Keep searching for a more comfortable position, it might help?

    Kelei's routines
    One of the thing I like about Kelei's routines is that he has given "many" options, pick one and run with it, get tired of it change to a different one.
    It's interesting, that he's leaning more towards the importance of total reps rather than R/P vs more of a straight sets routine. The way I read it, pick which you prefer. Obviously R/P will take less time than taking a longer rest between sets. That being said, there's no way I can do 50 reps with R/P but I can do it with 2 min between sets. One way or the other, I'm happy to be enjoying lifting again.
    Soon to be X-Fatoldman :)

    If you always do what you've always done
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  24. #1134
    Team Kelei 1fatoldman's Avatar
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    Originally Posted by jonnyboy44 View Post
    I should think you were pumped after all that volume good work george
    Thanks Jon! I was getting quite depressed with wimpy workouts. Starting to feel better and it's nice to be able to get a decent workout in once again!
    Soon to be X-Fatoldman :)

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  25. #1135
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    THURSDAY FEBRUARY 12, 2015

    PULL


    UNDERHAND PULLDOWN
    145x12
    145x10
    145x9
    145X8
    145x8
    145X7
    145X7

    LAT PULLDOWN
    140x10
    140x8
    140x8
    140x7
    140X6
    140X6
    140X6

    V-BAR CABLE ROW
    140x10
    140x8
    140x8
    140x7
    140X7
    140X6
    140x6

    REVERSE FLYES
    20x14
    20x12
    20x10
    20X10
    20X9
    20X8

    CABLE LATERAL RAISE
    10x12
    10x11
    10x10
    10X9
    10X9
    10X9


    It was a good workout. I'm happy!
    Soon to be X-Fatoldman :)

    If you always do what you've always done
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  26. #1136
    Fighting gravity 69cam's Avatar
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    [QUOTE=That being said, there's no way I can do 50 reps with R/P but I can do it with 2 min between sets. One way or the other, I'm happy to be enjoying lifting again. [/QUOTE]

    I here ya, I tried the 50 reps R/P ONCE.
    Last edited by 69cam; 02-12-2015 at 04:49 PM.
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  27. #1137
    Team Kelei 1fatoldman's Avatar
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    Originally Posted by 69cam View Post
    I here ya, I tried the 50 reps R/P ONCE.
    50 I couldn't do 40 LOL
    Soon to be X-Fatoldman :)

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  28. #1138
    Team Kelei 1fatoldman's Avatar
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    FRIDAY FEBRUARY 13, 2015

    (PUSH) First set X 5



    BENCH PRESS
    115 x 5
    135 x 5
    175x9
    175x7
    175x6
    175x5
    175x5
    175x5
    175x5
    175x4

    INCLINE BENCH PRESS
    150x10
    150x8
    150x7
    150x6
    150x6
    150x5
    150x5
    150X5

    TRICEP PRESSDOWN
    75x9
    75x7
    75x6
    75x6
    75x6
    75x6
    75x6

    BEHIND BACK SHRUG
    185x12
    185x11
    185x11
    185x9
    185x8
    185x7
    185x7

    That ends the first week. After three months of minimal lifting this revision feels good. It's nice to be doing a decent volume of work again! If I can keep this up maybe I can make some decent gains in the next couple of months?

    As far as my back goes. For the last couple of weeks it seems to be improving. This week it feels the best it's been since November. Maybe it's finally starting to get better???

    There talking about snow Saturday and temperatures this weekend lower then anytime in the last 20 years. Looks like I'll take my wife out for dinner tonight and just rest Saturday & Sunday.

    Looking forward to Monday and lifting again!
    Soon to be X-Fatoldman :)

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  29. #1139
    Fighting gravity 69cam's Avatar
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    Originally Posted by 1fatoldman View Post
    50 I couldn't do 40 LOL
    Seems that my joints stay happy ~100 total reps per body part per week.
    The best part of this is, my kids are learning to live healthier because of me.
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  30. #1140
    Team Kelei 1fatoldman's Avatar
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    Originally Posted by 69cam View Post
    Seems that my joints stay happy ~100 total reps per body part per week.
    How are you doing the reps?

    I was reading about cissus quadrangularis for tendons/joints. I'm going to buy some today and give it a try.
    Soon to be X-Fatoldman :)

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