I'm taking one as a pre workout this week and next week. Just 1 for each day and then once the holiday is over, I'll be using 2 a day to help burn some fat.
I'll include my workouts and meals shortly. Right now, there is no plan until the holidays are over and then I'll go back to pushing to get down to the 308's.
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Thread: Wade's Lean EFX Refined log
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12-18-2012, 02:20 PM #1
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Wade's Lean EFX Refined log
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12-19-2012, 06:32 AM #2
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Monday's session:
Side raise: 5x15, 8x15
Hammer curl: 8x15, 10x15, 15x15
Side band rotator: 2x15
Bench press
45x25
95x15
135x8
185x5
225x3
275x3
315x3
365x1-commands
405x1-commands
365x5-touch and go-my hand off sucked, on me, not my hand off guy.
345x8-dayum, that was hard
Football bar-flat back, flat feet, outer grip
135x8
185x8
225x8
Dumbbell bench press
25x30
50x25x2
Plate loaded pull down-neutral grip
150x12x3
Seated wide grip row
250x12
Rear delt on pec dec
40x12x3
Hammer shrug
140x12-static hold
320x12x2
Hammer curl
25x15
40x12
Completely out of time
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12-19-2012, 06:35 AM #3
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
From Tuesday, wk 13 squat
Reverse hyper: 100x10
Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5-today was an experiment while trying to hit my numbers. With the weight loss, my leverages, are everywhere. I tried a closer comp stance in oly shoes...
145x3
235x2
add loose belt
325x1
415x1
505x1-tighter belt
575x2-wraps
575x2-widened stance, wraps
575x2-old comp width-better set. The oly shoes were a fail. I could get a good first rep but, the 2nd rep, I would push forward which is not an issue I typically have. So, next week, back to the shoes the got me here and widen the squat.
I called it a day. I'm still shot form the weekend.
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12-19-2012, 06:36 AM #4
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Recumbent bike: 20 minutes
Straight-arm pull down
50x15x3
Face pull
50x15x3
Pull down
50x20
100x15x3
Rear delt on pec dec
20x15x3
Hammer shrug
140x20x3
Reverse curl
20x20x3
Close stance high bar oly squat
40Kx3-walked out, no gear or belt
145x3
195x3
235x3
285x3
325x3
Standing press
25Kx8
40Kx5
60Kx3
Snatch balance
40Kx3
60Kx3
Snatch
40Kx1
60Kx1x2
70Kx1x2
Called it a day
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12-19-2012, 01:26 PM #5
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12-19-2012, 01:31 PM #6
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12-19-2012, 01:33 PM #7
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
This is what I like...it's not something that gets me jazzed so to speak but, there is a long effect of the energy which I really like. I've had stuff that was not on the market/private label that was comparable but, this is the best I've used on the market. I've used stuff that would make me feel like my scalp was peeling off as well. Great for training but, would feel crappy later. I'm really excited to see how this works after the new year.
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12-19-2012, 01:34 PM #8
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12-19-2012, 01:47 PM #9
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12-19-2012, 01:53 PM #10
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12-19-2012, 02:47 PM #11
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12-19-2012, 03:24 PM #12
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12-19-2012, 03:29 PM #13
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12-20-2012, 05:46 AM #14
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 100x15
Hammer shrug: 140x15
Decline-pinky on ring
45x25
95x15
135x8
185x5
225x3
275x3
315x3
365x3
405x3
455x1-paused
We were short handed and decided safety first so, I called it there and went to assistance.
Plate loaded pull down-neutral grip
150x12x3
Close grip seated row
250x12x3
Rear delt on pec dec
40x12x3
Hammer curl
25x12
30x12
Hammer shrug
280x12x2
Called it a day
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12-20-2012, 11:07 AM #15
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12-20-2012, 12:03 PM #16
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Yes
I have two custom adjustable decline benches. While they were terribly expensive, when I was at my heaviest, 350-365, it wasn't uncommon for me to be in the high 500's for 6's so, it had to be sturdy enough, wide enough and have a good enough leg lock on it to do the job. We use an angle that is more steep than a typical fixed commercial decline.
Along with all the other methods out there, I developed this system with my mentor who introduced me to the decline press. We train flat bench and then 72 hours later, use close to medium grip in the decline press. Weight is moderate for reps and no triceps isolation. Remember, my priority was pressing power, not cool looking triceps and the decline took most of the shoulder out of the movement. When I started, I had benched in the 570 area in competition. As a 45 year old master, after squatting over a grand, I benched 700. So, I'm really sold on the system and how it helped me with longevity in the sport.
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12-20-2012, 02:00 PM #17
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12-20-2012, 02:13 PM #18
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12-20-2012, 02:31 PM #19
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12-20-2012, 02:51 PM #20
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12-21-2012, 09:00 AM #21
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
I'm a bit sore, bit tired and I have had what I would call a challenging, on several levels, last 4 weeks. And today, it was more important for me to coach than be a lifter.
Front squat
55x5
105x3
145x3
195x3
235x3
285x1
325x1-paused
Trap bar
345x1
435x1
525x1
615x1
From the floor
320x2 with lotsa chains
365x2-even more chains
I think that's all I did
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12-21-2012, 09:06 AM #22
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12-21-2012, 10:12 AM #23
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12-21-2012, 10:32 AM #24
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12-26-2012, 03:25 AM #25
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12-26-2012, 05:12 AM #26
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12-26-2012, 08:53 AM #27
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12-26-2012, 12:46 PM #28
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12-26-2012, 12:48 PM #29
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
I'll weigh-in probably Wednesday and then start the process. I expect to come in a bit heavier then my low of 314.6 so, we will see. I'll be keeping a food and supp journal as well.
At my strongest, I was 345-365 so, the leverage loss is huge but, we will see once I get to the 305-310 area and start the process of trying to level things out.
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12-26-2012, 02:48 PM #30
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