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  1. #121
    psychosomatic quietchef's Avatar
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    Leg I

    Single leg step ups
    (@4 blocks ~14")
    45 x 8
    65 x 8
    75 x 8
    85 x 8
    95 x 8
    105 x 8
    115 x 8
    125 x 5, much harder than it looks, fo shore

    Squats (ATG)
    115 x 8
    135 x 8
    155 x 8
    175 x 8
    195 x 6


    Shorter session, still feeling my last leg day (thursday). I run a 3 outta 5 training split. Meaning that I usually do a push, pull, off, leg, off, repeat cycle. Due to career choice, weekends have less meaning in my daily life than the average Joe. If I feel the need to take an extra day between to more fully recover, I'm still getting 4 sessions per week easily. Been focusing on macros this week, which is what I'll be doing next today, the planning and math.

    Rock on.
    ________________________________________
    My biggest struggle is the most basic: consistency.
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  2. #122
    Registered User erinlee01's Avatar
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    OK, I'm officially in. Just did my pictures. Ugh. I had mexican over the weekend before the diet, but still. Ugh.
    www.balancinglifeandfitness.com

    My journal - http://forum.bodybuilding.com/showthread.php?t=150847833
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  3. #123
    achieved bro status discdoggie's Avatar
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    Originally Posted by erinlee01 View Post
    OK, I'm officially in. Just did my pictures. Ugh. I had mexican over the weekend before the diet, but still. Ugh.
    The gang's all here!



    I have 7 calories left for today, and I'm hungry.

    I can have 3 tictacs...
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  4. #124
    Registered User erinlee01's Avatar
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    Originally Posted by discdoggie View Post
    The gang's all here!



    I have 7 calories left for today, and I'm hungry.

    I can have 3 tictacs...
    That should satisfy you!
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  5. #125
    Registered User Roomso's Avatar
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    Thinking about joining. Would be a nice motivation for myself. Do anyone know if there are a lot of people participating?
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  6. #126
    Wings of 45s birdiefu's Avatar
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    Originally Posted by Roomso View Post
    Thinking about joining. Would be a nice motivation for myself. Do anyone know if there are a lot of people participating?
    Yeah, probably a buttload of people joining.
    Recent Gym PRs:
    SQ: 330 x 2

    Best meet lifts (raw w/wraps):
    SQ: 325, BP: 145, DL: 315

    Closest thing to a log, but better cause it's vids! = www.youtube.com/user/birdiefu
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  7. #127
    achieved bro status discdoggie's Avatar
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    I caved. I'm at 1601 cals today
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  8. #128
    Registered User erinlee01's Avatar
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    Originally Posted by Roomso View Post
    Thinking about joining. Would be a nice motivation for myself. Do anyone know if there are a lot of people participating?
    Yes. But you should still join! So many people sign up, then drop out, so just finishing out the 12 weeks is an achievement!

    Originally Posted by discdoggie View Post
    I caved. I'm at 1601 cals today
    That still has to be OK for you, isn't it? You're very active.
    www.balancinglifeandfitness.com

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  9. #129
    achieved bro status discdoggie's Avatar
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    Originally Posted by erinlee01 View Post
    Yes. But you should still join! So many people sign up, then drop out, so just finishing out the 12 weeks is an achievement!



    That still has to be OK for you, isn't it? You're very active.
    Oh, still below maintenance, for sure. But off plan. The one positive is that I still tracked---the good, the bad, and the ugly---even though I knew I was going to be over target. My past behavior was to track all day and the minute I went over I'd say "**** it, I'm not entering this. I'll just start tracking "for real" tomorrow."

    Well, legs today


    Squats---5 sets of 10

    Single legged RDL 3 sets 10

    Hip thrusts---3 sets 8

    V-squat machine---5 sets 10

    DB walking lunges---4 laps around gym

    HS Single Leg Extensions---4 sets 20 (ouch! )

    HS Standing Leg Curls---4 sets 15

    OH Squats---3 sets 10, 10, 6

    Ab wheel roll out---3 sets 20

    Decline situp---2 sets 20


    33 minutes step mill intervals---I was up to level 16 for 30 second intervals! Level 8-10 for recovery.
    Last edited by discdoggie; 01-21-2013 at 08:00 PM.
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  10. #130
    Registered User erinlee01's Avatar
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    ^^^ ha! That is so me. Or I won't track if we went out to dinner and I know what I ate will put me over.
    www.balancinglifeandfitness.com

    My journal - http://forum.bodybuilding.com/showthread.php?t=150847833
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  11. #131
    Registered User alacriTEA's Avatar
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    AllPro C3W2D1

    Squat:
    1x9 - 45lbs(warmup)
    1x9 - 80 lbs(warmup)
    2x9 - 160 lbs

    Bench:
    1x9 - 45 lbs(warmup)
    1x9 - 65 lbs(warmup)
    2x9 - 135 lbs

    Bent Over Rows
    1x9 - 45 lbs(warmup)
    1x9 - 55 lbs(warmup)
    2x9 - 115 lbs

    Overhead Press:
    2x9 - 75 lbs

    Straight-leg DL:
    2x9 - 135lbs

    EZ Bar Curls:
    2x9 - 70 lbs

    Calf Raises:
    2x13 - 240 lbs

    Felt pretty good tonight.... Workout took longer than expected due to massive amounts of resolutionists. I usually try to go early in the day before they get there. Other than that... Nothin' to it but to do it.

    Peace,
    alacriTEA
    Trample the weak...Conquer the strong...Hurdle the dead

    Former 400+ Guy

    Current Program: Cycle 4 of AllPro's beginner routine

    Dec 1st - Mar 1st Transformation Participant

    Starting Weight - 393.2 lbs (Dec 1st)
    Current Weight - 351.6 lbs (Feb 24th)
    ----------------------------------
    Total Weight Loss - 41.6 lbs

    Ending Goal Weight: 340.0 lbs
    Ending Weight: ???
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  12. #132
    ❚█══█❚ EjnarKolinkar's Avatar
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    Originally Posted by birdiefu View Post
    Yeah, probably a buttload of people joining.
    I think it hit a buttload last Thursday, officially. It is now approaching a crapton.




    Goal CAL-2,640 CHO-200 FAT-100 PRO-235

    Actual 2681 213 107 223
    "A mix of patience + realistic progress expectations is typically the best cure for the compulsion to adopt fad practices or try fad diets. When it comes to progress, slower is better." - Alan Aragon
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  13. #133
    Pubmed Warrior acrawlingchaos's Avatar
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    Originally Posted by EjnarKolinkar View Post
    Looking good man... don't forget to tan for the final pics. :P

    What does your overall split look like??


    Originally Posted by ktothewire View Post
    Great job guys!

    Keep working hard!

    Each rep work it!

    Feel the burn!

    Dedication.

    Pride.

    A new you!
    Thanks for the motiational words.

    Originally Posted by perfektion View Post
    In on this sheet, would be nice to get at least 20lbs down...takin it slow!
    Originally Posted by Monty5252 View Post
    in it to win it
    Awesome to see you guys in it.

    Originally Posted by quietchef View Post
    Leg I

    Single leg step ups
    (@4 blocks ~14")
    45 x 8
    65 x 8
    75 x 8
    85 x 8
    95 x 8
    105 x 8
    115 x 8
    125 x 5, much harder than it looks, fo shore

    Squats (ATG)
    115 x 8
    135 x 8
    155 x 8
    175 x 8
    195 x 6


    Shorter session, still feeling my last leg day (thursday). I run a 3 outta 5 training split. Meaning that I usually do a push, pull, off, leg, off, repeat cycle. Due to career choice, weekends have less meaning in my daily life than the average Joe. If I feel the need to take an extra day between to more fully recover, I'm still getting 4 sessions per week easily. Been focusing on macros this week, which is what I'll be doing next today, the planning and math.

    Rock on.
    Welcome to the thread man, solid plan.

    Originally Posted by erinlee01 View Post
    OK, I'm officially in. Just did my pictures. Ugh. I had mexican over the weekend before the diet, but still. Ugh.
    WOOT!!!!!!!


    F*CK YEAH!!!! Welcome in Erin!!

    Originally Posted by discdoggie View Post
    Oh, still below maintenance, for sure. But off plan. The one positive is that I still tracked---the good, the bad, and the ugly---even though I knew I was going to be over target. My past behavior was to track all day and the minute I went over I'd say "**** it, I'm not entering this. I'll just start tracking "for real" tomorrow."
    Nice DD... same here, I can easily cae and say screw it... which usually results in 2 or 3 more days of substandard counting. Great job on staying on top of it... in retrospect, I bet it saved you from consuming far more than 1600.

    Originally Posted by alacriTEA View Post
    AllPro C3W2D1

    Squat:
    1x9 - 45lbs(warmup)
    1x9 - 80 lbs(warmup)
    2x9 - 160 lbs

    Bench:
    1x9 - 45 lbs(warmup)
    1x9 - 65 lbs(warmup)
    2x9 - 135 lbs

    Bent Over Rows
    1x9 - 45 lbs(warmup)
    1x9 - 55 lbs(warmup)
    2x9 - 115 lbs

    Overhead Press:
    2x9 - 75 lbs

    Straight-leg DL:
    2x9 - 135lbs

    EZ Bar Curls:
    2x9 - 70 lbs

    Calf Raises:
    2x13 - 240 lbs

    Felt pretty good tonight.... Workout took longer than expected due to massive amounts of resolutionists. I usually try to go early in the day before they get there. Other than that... Nothin' to it but to do it.

    Peace,
    alacriTEA
    NICE!!! I'm glad you started posting workouts. All Pro's is such a great program, you are going to do damn well and watching you progress will be epic.
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  14. #134
    Pubmed Warrior acrawlingchaos's Avatar
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    Today was Lower Power

    Front Squat
    135 x 5
    135 x 5
    135 x 5
    165 x 2
    190 x 1 PR!!
    Was half expecting FSQ PR. It has been several months since I used these as a primary and my back squats had gotten much stronger. Will vid for form critique next week.

    Leg Press
    360 x 10
    360 x 10

    Uni Lateral Leg Extensions
    60 x 10
    60 x 10

    GHR
    BW x 5
    BW x 5
    BW x 5
    (I can now do a controlled eccentric and still need help on concentric).

    Barbell Bridge
    185 x 5
    185 x 5

    Unilateral Leg Curl
    50 x 10
    50 x 10

    Donkey Calf Raise
    140 x 10
    140 x 10
    140 x 10
    140 x 10
    140 x 10

    Well... looks like I have "the bug" that's going around, soar throat, light headed, headache, sinus pressure. It figures it would happen the first week I join a competition. No biggie, my head isn't leaking and I'm not coughing, so I will still be following program as planned (though I may take my last 2 days of vaca rolled over from 2012).
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  15. #135
    Registered User alacriTEA's Avatar
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    I think I'm going to start the C25K program on my off days... I had completed the first week of it about a month ago, but stopped because I was having ankle issues. Now that I've dropped a little more weight I think I'll try again and hope for the best.

    Originally Posted by acrawlingchaos View Post
    Well... looks like I have "the bug" that's going around, soar throat, light headed, headache, sinus pressure. It figures it would happen the first week I join a competition. No biggie, my head isn't leaking and I'm not coughing, so I will still be following program as planned (though I may take my last 2 days of vaca rolled over from 2012).
    Ugh... Speedy recovery, mate. I'm working through the end of an upper respiratory infection right now. Being sick sucks.
    Last edited by alacriTEA; 01-22-2013 at 04:20 AM.
    Trample the weak...Conquer the strong...Hurdle the dead

    Former 400+ Guy

    Current Program: Cycle 4 of AllPro's beginner routine

    Dec 1st - Mar 1st Transformation Participant

    Starting Weight - 393.2 lbs (Dec 1st)
    Current Weight - 351.6 lbs (Feb 24th)
    ----------------------------------
    Total Weight Loss - 41.6 lbs

    Ending Goal Weight: 340.0 lbs
    Ending Weight: ???
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  16. #136
    ❚█══█❚ EjnarKolinkar's Avatar
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    Originally Posted by acrawlingchaos View Post
    Looking good man... don't forget to tan for the final pics. :P

    What does your overall split look like??


    Self tanner turns me from blinding white, to pale. I am thinking about brown shoe polish.
    Last edited by EjnarKolinkar; 01-22-2013 at 08:03 AM.
    "A mix of patience + realistic progress expectations is typically the best cure for the compulsion to adopt fad practices or try fad diets. When it comes to progress, slower is better." - Alan Aragon
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  17. #137
    Registered User erinlee01's Avatar
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    RDL
    45x5
    60x5
    70x5

    90x5
    100x3
    115x5

    Bridges w/feet on ball
    10x5

    Step-ups
    20x5 (10 each leg)

    Abs
    Lying leg raises on bench - 15x5

    Taekwondo later tonight for cardio.
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    achieved bro status discdoggie's Avatar
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    Today was push.


    I attempted a set of calf raise machine GHRs first


    5 sets BB bench press

    4 sets DB incline press

    4 sets dips.

    4 sets cable flyes

    5 sets seated smith machine shoulder press

    4 sets DB lateral raises

    3 sets short bar press-down

    3 sets cable OH extensions

    3 sets bench dip

    3 sets DB kickbacks

    2 sets v-ups


    45 minutes elliptical intervals
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  19. #139
    Registered User erinlee01's Avatar
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    Sparring class tonight, so mucho calories burned. A bonus as it was the family class and we don't typically spar in it. Bummer is that I didn't get to spar either of my kids.

    Did OK with the diet, too.

    1646 calories
    139 g carbs
    54 g fat
    131 g protein

    Aiming for 1800 for now, so happy to come in under it and not be hungry the first day.
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    achieved bro status discdoggie's Avatar
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    psychosomatic quietchef's Avatar
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    Originally Posted by erinlee01 View Post
    Sparring class tonight, so mucho calories burned. A bonus as it was the family class and we don't typically spar in it. Bummer is that I didn't get to spar either of my kids.

    Did OK with the diet, too.

    1646 calories
    139 g carbs
    54 g fat
    131 g protein

    Aiming for 1800 for now, so happy to come
    in under it and not be hungry the first day.
    Probably the biggest part of TKD I miss is the sparring. And the wonderful tension/stress relief of hitting a hand target/pad.
    ________________________________________
    My biggest struggle is the most basic: consistency.
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  22. #142
    Registered User erinlee01's Avatar
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    Originally Posted by quietchef View Post
    Probably the biggest part of TKD I miss is the sparring. And the wonderful tension/stress relief of hitting a hand target/pad.
    I got a black eye, a bruised hip bone, and a sprained wrist my first 3 times out and it soured me on it for a bit. I don't mind getting hit, but I didn't like the lack of control that was at my level. Loved sparring black belts. But, it's starting to grow on me the more I advance.

    It definitely is a big stress reliever. I get to spar my 7th grader regularly, which is nice even though he's my good kid. I'd give anything to spar my 2nd grader! But the bag work is awesome. On those nights when work is stressing me out I'll come home with bruised knuckles.

    Why did you stop?
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  23. #143
    Registered User NucMedVal's Avatar
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    I'm in
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  24. #144
    achieved bro status discdoggie's Avatar
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    Originally Posted by NucMedVal View Post
    I'm in
    welcome aboard!
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  25. #145
    ❚█══█❚ EjnarKolinkar's Avatar
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    Used rack, purchased today. Love the pull up bar. Replaces my old too short 1/2 cage.



    Busy day, doing work. fixing dish washer, and hauling rack and setup. But going to squeeze in a quick placeholder workout.

    DB Rotator 15x

    BB Bench
    135x8
    135x8
    135x8

    Rear DB Flyes
    15x8
    20x8
    25x8


    Concentration Curl
    20x8
    30x8
    35x8

    Neutral grip pull up

    BWx2PR

    Goal CAL-2,640 CHO-200 FAT-100 PRO-235

    Actual 2806 244 117 220

    Weaksauce today
    Last edited by EjnarKolinkar; 01-22-2013 at 10:12 PM.
    "A mix of patience + realistic progress expectations is typically the best cure for the compulsion to adopt fad practices or try fad diets. When it comes to progress, slower is better." - Alan Aragon
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  26. #146
    Registered User SuperDad1983's Avatar
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    Hey, just wanted to say thanks to acrawlingchaos for the invite here! I hear there is a ton to learn in this forum! I look forward to sucking up everyone's knowledge!
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  27. #147
    Pubmed Warrior acrawlingchaos's Avatar
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    Originally Posted by NucMedVal View Post
    I'm in
    WOOT!! Welcome to the boards!!!

    Originally Posted by EjnarKolinkar View Post
    Used rack, purchased today. Love the pull up bar. Replaces my old too short 1/2 cage.

    NICE CAGE....


    Mirin....


    Jelly....

    Originally Posted by SuperDad1983 View Post
    Hey, just wanted to say thanks to acrawlingchaos for the invite here! I hear there is a ton to learn in this forum! I look forward to sucking up everyone's knowledge!
    Welcome to the group journal man. This is a fairly quiet section so the turnover here isn't blinding.

    Were all about logging what we do to our level of comfort, and not blowing smoke up each others ass. Rock on!!!
    ( •_•)

    ( •_•)>⌐■-■

    (⌐■_■)
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  28. #148
    Registered User SuperDad1983's Avatar
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    Originally Posted by acrawlingchaos View Post
    WOOT!! Welcome to the boards!!!

    NICE CAGE....


    Mirin....


    Jelly....

    Welcome to the group journal man. This is a fairly quiet section so the turnover here isn't blinding.

    Were all about logging what we do to our level of comfort, and not blowing smoke up each others ass. Rock on!!!
    All good man! I'll make my first log tomorrow.. back day!
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  29. #149
    ❚█══█❚ EjnarKolinkar's Avatar
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    Originally Posted by acrawlingchaos View Post

    NICE CAGE
    Hard to find on CL. Most of them get listed as something other than power rack. This one was called weight equipment. Finally success for $200. Gotta get some ads up. My garage looks like Play it Again Sports.

    Originally Posted by SuperDad1983 View Post
    All good man! I'll make my first log tomorrow.. back day!
    Hi Superdad, glad you joined us.
    "A mix of patience + realistic progress expectations is typically the best cure for the compulsion to adopt fad practices or try fad diets. When it comes to progress, slower is better." - Alan Aragon
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  30. #150
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    [QUOTE
    Hi Superdad, glad you joined us.[/QUOTE]

    Thanks man!
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