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  1. #271
    Registered User Mupt's Avatar
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    Just subbed. This looks good, keen to follow your progress.

    I'm starting 5/3/1 with the BBB tomorrow.
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  2. #272
    Iron Born StephSkywalker's Avatar
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    Here is a pic of my dinner from Friday. Had a strange craving so I had 2 Culvers grilled chicken sandwiches, a omelette I made at home and some sweet potato fries

    ~ What is Dead will Never Die Crew

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    I also have a Log. Check it out

    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  3. #273
    Iron Born StephSkywalker's Avatar
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    Did about 45 mins of Hill Sprints on Saturday morning, around 25 times
    ~ What is Dead will Never Die Crew

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    I also have a Log. Check it out

    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  4. #274
    Iron Born StephSkywalker's Avatar
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    Originally Posted by Mupt View Post
    Just subbed. This looks good, keen to follow your progress.

    I'm starting 5/3/1 with the BBB tomorrow.
    Thanks for following
    ~ What is Dead will Never Die Crew

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    I also have a Log. Check it out

    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  5. #275
    Iron Born StephSkywalker's Avatar
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    Weekly Saturday Weigh In



    I lost .2 lbs.. Woo hoo.. But seriously, I'm doing a refeed today, will prob post some things I ate along with macros and workout as usual

    Here is a meal I had last night, 12oz Chicken Burger with Provolone with a side of hot sauce and sweet potato fries

    ~ What is Dead will Never Die Crew

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    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  6. #276
    Iron Born StephSkywalker's Avatar
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    Monday, 9/09/13, Week 29

    Squat Day

    Warm up Sets

    Warm Up - 1x5, 150 Lbs
    Warm Up - 1x5, 190 Lbs
    Warm Up - 1x5, 225 Lbs

    Work Sets

    Set 1 - 1x5, 245 Lbs
    Set 2 - 1x5, 285 Lbs
    Set 3 - 1x5, 320 Lbs

    I dunno if my last rep looked bad, I felt I could do one more but I looked up and I had two people coming over trying to spot me, so I guess from the outside looking in, that last rep looked kinda grindy, so I reracked

    Boring But Big Sets

    Deadlifts 5x10 - 215 Lbs

    Assistance/Accessory Work

    Good Mornings - 4x12, 190 lbs
    Leg Curl - 3x10 115 lbs
    Leg Press Calf Extensions - 5x20 270 lbs
    Weighted decline sit ups 4x12
    Incline Leg raises 4x12

    Monday's Macros



    Those are my refeed Macros, It was my first time doing a refeed so critique is welcome to what I could do better. I know protein should be lower probably, but that was as low as I could get. Will post some of the things I ate yesterday as well
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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  7. #277
    Iron Born StephSkywalker's Avatar
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    Refeed Eats



    I had two bagels with fat free strawberry cream cheese pre workout. This was the first time in around 5 months where I did not work out fasted.




    Had some Cinnamon Raisin Proats with half a scoop or Cellucor Cinnamon Swirl Whey and some crunched up Trader Joe's Oatmeal Raisin Cookies Post workout




    This meal I had two PB&Co Dark Chocolate Dream and Banana Sandwiches I grilled with 2 and a half servings of Peanut Butter Multi Grain Cheerios with Almond Milk mixed with a full scoop of Peanut Butter and Marshmallow Whey with the rest of the banana I had cut up and three egg whites.




    My dinner was chicken breast with some Franks Red Hot Buffalo Sauce, a baked sweet potato with two servings of PB2 on top and some corn.

    Looking for critiques, this is my first attempt at doing a refeed, so if there is anything I should change or add, let me know.
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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  8. #278
    Cheesecake addict MrCarl.'s Avatar
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    My typical refeeds start with huge bowl of oatmeal with strawberry jam and later followed up by huge pasta/rice dish. And then cereal to top it off
    Log to athleticism and aesthetics: http://forum.bodybuilding.com/showthread.php?t=142760141

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    Always repping back.
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  9. #279
    Kfme psychodiver9's Avatar
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    Pro 1g/lb
    Trace fats
    Rest carbs

    I never do it correctly though
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

    BTK!

    First Meet 8/25/13 281/264/418 963 @198

    5/24/14 352.5/286/462.5 1101 @242
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  10. #280
    Iron Born StephSkywalker's Avatar
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    Tuesday, 9/10/13 Week 29

    Bench Day

    Warm Up Sets

    Set 1 - 1x5, 105 lbs
    Set 2 - 1x5, 130 lbs
    Set 3 - 1x5, 160 lbs

    Work Sets

    Set 1 - 1x5, 170 lbs
    Set 2 - 1x5, 195 lbs
    Set 3 - 1x3, 225 lbs

    Felt really sluggish and weak this day. Which is the opposite of how I thought I would feel after having a refeed on Monday. Woke up at 4:30am as normal and just felt tired and achy

    Boring But Big Sets

    Military Press 5X10 - 100 Lbs

    Assistance/Accessory Work

    Dumbbell Row - 5x10, 95 Lbs each arm
    Decline Dumbbell Press - 2x10, 2X8, 80 lbs
    Dips - 5x10 BW
    Hammer Curls - 4x15, 30 lbers

    Tuesday's Macros

    ~ What is Dead will Never Die Crew

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    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  11. #281
    Registered User MiscDemeanor's Avatar
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    Originally Posted by psychodiver9 View Post
    Pro 1g/lb
    Trace fats
    Rest carbs

    I never do it correctly though
    ^^^ pretty much this. My fats are always very low, less than 20, and I keep my protein no higher than bodyweight. I like to start off with a bagel in the morning, for lunch I'll have like chicken and pasta, oats preworkout, rice cakes and bananas for snacks. Sweet potato is good too yumm. Not bad though! How'd you like it? Did you lose anything the next day?
    Patience, dedication, drive.

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    http://forum.bodybuilding.com/showthread.php?t=156836923
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  12. #282
    Iron Born StephSkywalker's Avatar
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    Originally Posted by MiscDemeanor View Post
    ^^^ pretty much this. My fats are always very low, less than 20, and I keep my protein no higher than bodyweight. I like to start off with a bagel in the morning, for lunch I'll have like chicken and pasta, oats preworkout, rice cakes and bananas for snacks. Sweet potato is good too yumm. Not bad though! How'd you like it? Did you lose anything the next day?
    I haven't weighed myself. I normally only weigh myself once a week on Saturday. Will see how it goes. Will prob do another refeed next Wednesday, will bring fat down and try to get protein closer to my body weight
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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  13. #283
    Iron Born StephSkywalker's Avatar
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    Wednesday 9/11/2013, Week 29

    Deadlift Day

    Warm Up Sets

    Warm Up - 1x5, 175 Lbs
    Warm Up - 1x5, 215 Lbs
    Warm Up - 1x5, 260 Lbs

    Work Sets

    Set 1 - 1x5, 280 lbs
    Set 2 - 1x5, 325 lbs
    Set 3 - 1x4, 370 lbs

    Didn't lock out the last rep so it doesn't count, Felt my energy was up this day in comparison to Tuesday, but I arrived at the gym around 25 mins late so I had to rush through my workout. Even with rushing it, I still wasn't able to get through all my assistance/accessory work.

    Boring But Big Sets

    Squats 5x10 - 190 Lbs

    Assistance/Accessory Work

    Romanian Deadlifts - 4x12 155 lbs
    Leg Press Calf Extensions - 5x20 320 lbs

    Wednesday's Macros

    ~ What is Dead will Never Die Crew

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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  14. #284
    Iron Born StephSkywalker's Avatar
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    Thursday 9/12/2013, Week 29

    Military Press Day

    Warm up Sets

    Set 1 - 1x5, 70 lbs
    Set 2 - 1x5, 90 lbs
    Set 3 - 1x5, 105 lbs

    Work Sets

    Set 1 - 1x5, 115 lbs
    Set 2 - 1x5, 135 lbs
    Set 3 - 1x3, 150 lbs
    Set 4 - 1x7, 140 lbs

    Couldn't get the last 2 reps on my 3rd set, so I dropped the weight and added an extra set in

    Boring But Big Sets

    Decline Bench 5x10 - 130 Lbs *Paused Reps*

    Assistance/Accessory Work

    Penlay Rows - 5x10, 195 lbs
    Seated Dumbbell Press - 3x10, 65 lbs
    Shrugs - 4x12, 270 lbs
    Dumbell Tricep Extension - 1x10 90 lbs, 1x10 75 lbs
    Cable Bicep curls 3x12 140 lbs

    Was running late again, so I had to cut some of my sets off

    Thursday's Macros

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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  15. #285
    Iron Born StephSkywalker's Avatar
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    As usual, no lifting last weekend, here is my Weekly Saturday Weigh In



    I did lose weight for the first time in weeks so I guess the refeed day worked or it could be placebo, who knows.. Also here is a meal pic from Saturday morning, it's fall so made some Pumpkin Protein Waffles, there's an omelette in the pic as well that you can barely see

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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  16. #286
    Registered User MiscDemeanor's Avatar
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    OMG that waffle looks amazing
    Patience, dedication, drive.

    IG: @miscfit27

    My Log:
    http://forum.bodybuilding.com/showthread.php?t=156836923
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  17. #287
    Iron Born StephSkywalker's Avatar
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    Originally Posted by MiscDemeanor View Post
    OMG that waffle looks amazing
    Yeah, it was good.. The nutmeg and cinnamon I used really gave it a good pumpkin spice taste. I used too much water in the batter so, they were falling apart slightly. I made the same thing Sunday morning as well, but used less water and they turned out fantastic
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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  18. #288
    Registered User MiscDemeanor's Avatar
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    Originally Posted by StephSkywalker View Post
    Yeah, it was good.. The nutmeg and cinnamon I used really gave it a good pumpkin spice taste. I used too much water in the batter so, they were falling apart slightly. I made the same thing Sunday morning as well, but used less water and they turned out fantastic
    Do you have the actual recipe? And I'm glad the refeed worked!
    Patience, dedication, drive.

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    http://forum.bodybuilding.com/showthread.php?t=156836923
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  19. #289
    Iron Born StephSkywalker's Avatar
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    Originally Posted by MiscDemeanor View Post
    Do you have the actual recipe? And I'm glad the refeed worked!
    Pretty much took a serving of Pancake Mix, Scoop and a half of Cellucor Cinnamon Swirl (I used Cellucor Peanut Butter Marshmallow on Sunday and it still tasted good), Teaspoon of Baking Powder, nutmeg, cinnamon, water to get a good consistency then add a serving of Libby Pumpkin, mix it up and I put it in my waffle iron
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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  20. #290
    Iron Born StephSkywalker's Avatar
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    Monday, 9/16/13, Week 30

    Squat Day

    Warm up Sets

    Warm Up - 1x5, 150 Lbs
    Warm Up - 1x5, 190 Lbs
    Warm Up - 1x5, 225 Lbs

    Work Sets

    Set 1 - 1x3, 265 Lbs
    Set 2 - 1x3, 305 Lbs
    Set 3 - 1x3, 340 Lbs
    Set 4 - 1x3, 315 Lbs

    Guess I will continue bastardizing this program. On the last set you're supposed to do AMRAP, however since I only did 3 reps, I dropped some weight and then another set

    Boring But Big Sets

    Deadlifts 5x10 - 215 Lbs

    Assistance/Accessory Work

    Good Mornings - 4x12, 190 lbs
    Leg Curl - 3x10 115 lbs
    Leg Press Calf Extensions - 5x20 320 lbs
    Incline Leg raises 4x12

    Monday's Macros

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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  21. #291
    Boomer Sooner PhiSig2298's Avatar
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    340 on squats?!? Big boy weight! Good job brother
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  22. #292
    Cheesecake addict MrCarl.'s Avatar
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    Great job on the weight drop. Did you lower your cals or just refeed "magic"?
    Log to athleticism and aesthetics: http://forum.bodybuilding.com/showthread.php?t=142760141

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  23. #293
    Iron Born StephSkywalker's Avatar
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    Originally Posted by PhiSig2298 View Post
    340 on squats?!? Big boy weight! Good job brother
    Thanks a lot, trying to get up there

    Originally Posted by MrCarl. View Post
    Great job on the weight drop. Did you lower your cals or just refeed "magic"?
    Yeah, just refeed magic I suppose.. It's the only thing I did differently.. Eat more = Lose weight.. #Logic
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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  24. #294
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    Tuesday, 9/17/13 Week 30

    Bench Day

    Warm Up Sets

    Set 1 - 1x5, 105 lbs
    Set 2 - 1x5, 130 lbs
    Set 3 - 1x5, 160 lbs
    Set 4 - 1x3, 170 lbs

    Work Sets

    Set 1 - 1x3, 185 lbs
    Set 2 - 1x3, 210 lbs
    Set 3 - 1x3, 235 lbs
    Set 4 - 1x3, 225 lbs


    Boring But Big Sets

    Military Press 5X10 - 100 Lbs

    Assistance/Accessory Work

    Dumbbell Row - 5x10, 95 Lbs each arm
    Decline Dumbbell Press - 2x10, 1X9, 80 lbs
    Dips - 4x10 BW
    Tricep Pushdowns - 4x15, 110 lbs

    Also ran 4 miles in the PM... Running sucks

    Tuesday's Macros

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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  25. #295
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    Wednesday 9/11/2013, Week 29

    Deadlift Day

    Warm Up Sets

    Warm Up - 1x5, 175 Lbs
    Warm Up - 1x5, 215 Lbs
    Warm Up - 1x5, 260 Lbs

    Work Sets

    Set 1 - 1x3, 305 lbs
    Set 2 - 1x3, 350 lbs
    Set 3 - 1x3, 390 lbs
    Set 4 - 1x3, 360 lbs


    Boring But Big Sets

    Squats 5x10 - 190 Lbs

    Assistance/Accessory Work

    Romanian Deadlifts - 4x12 155 lbs
    Chin ups - 4x10, BW
    Ab Rope Crunches - 4x15

    Wednesday's Macros (Refeed Day)



    Tried to some of you guys advice regarding refeed macros in comparison to my last one. I dropped the protein and fat down some. Going to try to get the fat down more next week on my next refeed day.



    Here is a random meal pic I took yesterday. Some french toast with bananas, Chocolate PB2 and some Walden Farms Pancake Syrup
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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  26. #296
    Iron Born StephSkywalker's Avatar
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    Thursday 9/19/2013, Week 30

    Military Press Day

    Warm up Sets

    Set 1 - 1x5, 70 lbs
    Set 2 - 1x5, 90 lbs
    Set 3 - 1x5, 105 lbs

    Work Sets

    Set 1 - 1x3, 125 lbs
    Set 2 - 1x3, 140 lbs
    Set 3 - 1x1, 160 lbs
    Set 4 - 1x5, 145 lbs

    Boring But Big Sets

    Decline Bench 5x10 - 130 Lbs *Paused Reps*

    Assistance/Accessory Work

    Penlay Rows - 4x10, 195 lbs
    Seated Dumbbell Press - 3x10, 65 lbs
    Incline Bench Skullcrushers - 4x15 60 lbs
    Cable Bicep curls 3x12 140 lbs

    Thursday's Macros

    ~ What is Dead will Never Die Crew

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    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  27. #297
    Iron Born StephSkywalker's Avatar
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    I also did a 4 mile run last night after work. Got a ticket though for $35 for being in the forest trail after sunset which sucked
    ~ What is Dead will Never Die Crew

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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  28. #298
    Cheesecake addict MrCarl.'s Avatar
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    Any progress pics?
    Log to athleticism and aesthetics: http://forum.bodybuilding.com/showthread.php?t=142760141

    "You miss 100% of the shots you don't take." - Wayne Gretzky

    Always repping back.
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  29. #299
    Iron Born StephSkywalker's Avatar
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    Weekly Saturday Weigh In



    Seems like I am losing weight consistently again. I also did another 4 mile run after my weigh in on Saturday morning

    Originally Posted by MrCarl. View Post
    Any progress pics?
    I was planning on taking some at the end of my cut.. Which will most likely be in a few weeks. It's def time to bulk again
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  30. #300
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    Monday, 9/23/13, Week 31

    Squat Day

    Warm up Sets

    Warm Up - 1x5, 150 Lbs
    Warm Up - 1x5, 190 Lbs
    Warm Up - 1x5, 225 Lbs

    Work Sets

    Set 1 - 1x5, 285 Lbs
    Set 2 - 1x3, 320 Lbs
    Set 3 - 1x2, 360 Lbs
    Set 4 - 1x5, 310 Lbs

    Boring But Big Sets

    Deadlifts 5x10 - 215 Lbs

    Assistance/Accessory Work

    Good Mornings - 3x12, 190 lbs
    Leg Curl - 3x10 115 lbs
    Leg Press Calf Extensions - 4x20 320 lbs
    Incline Leg raises 4x12

    Monday's Macros (Refeed Macros)

    ~ What is Dead will Never Die Crew

    ~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker

    I also have a Log. Check it out

    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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