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  1. #1
    sleep- work- lift- bacon resilience5241's Avatar
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    I even lift, Brah!

    I wanted to start this as a concurrent sequel to my nutrition log which is over here in the Keto section.


    I don't post any of my exercises/sets/reps there. In an attempt to be more and more involved in my process, I thought I would start a training log. & where better to put it than here with all the lovely Squat Booties

    I'm about 7 weeks into a cut (@ 1750-1850 cals). It has been 2.5 years since I've been what I consider lean. In that time frame I've started around 5 "cuts" and freaked out every time my strength decreased and fell off the wagon.

    This time I'm holding strong 'cause I want to see the results of all my effort.

    Stats:
    5'2"
    171 lbs as of yesterday


    No current health problems or injuries. I've had epilepsy in the past and suffered a stroke when I was younger - each have minimal effects now that I'm older, just some memory issues and crazy amounts of dejavu



    In January I'll be starting back with my trainer who I met through my university. He is my biggest motivator and has been here for me throughout almost all of my fitness journey. I definitely see the best results when I work with him, but since I didn't take classes this year, I've been left to my own devices. Also, I'm not following a specific program.

    Appreciate anyone who stops in! Link me to your journal if you have one also and I'll be sure to follow along. Will be sure to update tomorrow with my lifts from today. Happy Thanksgiving everyone!
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

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    http://forum.bodybuilding.com/showthread.php?t=158537933

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  2. #2
    Registered User Dusthappy1's Avatar
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    You had me at lift-bacon

    And then I'm jealous. I've never looked that fit at 170
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  3. #3
    sleep- work- lift- bacon resilience5241's Avatar
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    Originally Posted by Dusthappy1 View Post
    You had me at lift-bacon
    Love me some bacon

    Originally Posted by Dusthappy1 View Post
    And then I'm jealous. I've never looked that fit at 170
    Well thank you! It's been about 4 years of recomping and perma-bulking to get me there lol. I look better at a fluffy 170 than I did before I started lifting at 130.
    --------
    I knew it was going to be a bad idea to start one of these right before the long holiday weekend, so here's the recap:

    11/27

    Squat
    135 x 15
    155 x 12
    155 x 12
    185 x 8
    185 x 7

    Leg Press
    180 x 20 (wide)
    270 x 20 (narrow)
    360 x 18 (narrow)
    450 x 10 (wide)
    500 x 10 (wide)
    -- Super Set --
    Walking Lunges
    4 x 15 each leg x 45lbs

    Leg Extensions
    I did pyramid here so the following is all one set:
    40 x 10
    55 x 10
    70 x 10
    70 x 10
    55 x 10
    40 x 10

    ^^ that x 3

    Bench Glute Bridges
    45 x 20
    55 x 20
    65 x 15
    75 x 10

    Misc calf raises and exercises.
    Last edited by resilience5241; 12-02-2013 at 05:38 AM.
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

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  4. #4
    sleep- work- lift- bacon resilience5241's Avatar
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    11/28

    & on the fat day, she rested.

    11/29

    DB Shoulder Press
    20 x 30
    25 x 20
    30 x 12
    35 x 8
    --Quadruple Set--
    Side Raise
    Front Raise
    Rear Fly
    All:
    10 x 12 first two sets
    12 x 10 second two sets

    Push-Back Push Ups
    3 sets of 10

    Cable Raises (Side/Front/Rear)
    3 sets of 10 x 8
    --Super Set--
    DB Burpee Press
    20 x 12
    25 x 10 x 2

    Misc ab work (I never do abs, first time in almost 2 months if I had to guess).
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

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    http://forum.bodybuilding.com/showthread.php?t=158537933

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  5. #5
    I Climb Trees health4life24's Avatar
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    Nice work, you are looking good. Mirin that routine: sleep - work - lift - bacon
    *If you're worried about overtraining, chances are you are actually undertraining. Don't be afraid to push yourself beyond what you think you can do.
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  6. #6
    sleep- work- lift- bacon resilience5241's Avatar
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    11/30

    I didn't really mention in my first post that I had been approached by a trainer at my current gym. He offered to train me for free a few weeks ago but skeptical hippo was skeptical. He basically said he hasn't seen any women train the way that I do on their own and thinks I could be unstoppable if I had some expertise in my corner. He was a semi-pro boxer and has been conditioning people for about 20 years. He is also retired so training isn't about the money for him anymore. This was the 2nd workout I had with him.

    The workouts are highly intense, and here are my concerns so far:

    -Keto isn't meant for high intensity training (although I could switch the version of Keto I do and eat ~50g carbs before my workouts on these high volume/intensity days).

    -He has me doing full-body work outs. I'm used to a 4 or 5 day split (a change-up could be what I need, though).

    -If I start training with him, what about my trainer at my university? Go to both? I have way more loyalty to him so if it came down to choosing one, regardless I would pick him every time. They have way different approaches though so I don't know if both would be an option.

    The Work Out:

    Bench Press
    95 x 12
    115 x 12
    115 x 8 (had to do 4 push-ups since I didn't make it to 12)
    135 x 5 (7 push-ups)
    95 x 12
    45 x 15

    Should Press
    20 x 20
    25 x 12
    30 x 12
    35 x 10
    15 x 20

    Squat
    95 x 20
    135 x 15
    155 x 15
    185 x 12
    95 x 20 (paused rep)

    Seated Row
    45 x 15
    70 x 15
    90 x 15 (quarter reps)
    45 x 15

    SLDL
    135 x 15
    155 x 15
    185 x 15
    135 x 12

    Cable Curls - 21's
    25 x 21
    30 x 21
    35 x 21
    25 x 21

    Tri Press Downs
    30 x 20
    40 x 15
    45 x 15 (drop set back to 20)

    + HIIT circuit using steps
    3 rounds @ 45 second intervals, 20 seconds rest
    3 rounds @ 1 minute intervals, 35 second rest
    3 rounds @ 30 second intervals, 20 second rest
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

    STRONGMAN TRAINING/KETO LOG:
    http://forum.bodybuilding.com/showthread.php?t=158537933

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  7. #7
    sleep- work- lift- bacon resilience5241's Avatar
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    Originally Posted by health4life24 View Post
    Nice work, you are looking good. Mirin that routine: sleep - work - lift - bacon
    Thank you! It all revolves around da bacon
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

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  8. #8
    ALL YOUR BASE xJellyBirdx's Avatar
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    In for support!!

    "I don't believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be." -Ken Venturi
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  9. #9
    Registered User kaleida's Avatar
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    Your journal title makes me smile
    My powerlifting journal:
    Adaptation ~ http://forum.bodybuilding.com/showthread.php?t=169905603
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  10. #10
    sleep- work- lift- bacon resilience5241's Avatar
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    Originally Posted by xJellyBirdx View Post
    In for support!!

    Hahah, thanks for the support, Bird! Rex is tryin' to kill it!

    Originally Posted by kaleida View Post
    Your journal title makes me smile
    Glad it did! I'm going to go stalk your journal now
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

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  11. #11
    sleep- work- lift- bacon resilience5241's Avatar
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    12/02

    Leg Press
    180 x 12
    360 x 12
    360 x 12
    540 x 12
    270 x 15
    (Squat jumps and squat holds as "rest")

    Pull-Downs
    55 x 12
    100 x 12
    85 x 15
    85 x 15
    45 x 25

    DB Shoulder Press
    20 x 20
    25 x 12
    30 x 12
    35 x 12
    35 x 12

    Bench Press
    95 x 12
    105 x 12
    115 x 12
    95 x 12
    45 x 12

    Underhand Cable Tricep Press Downs
    20 x 15
    25 x 15
    30 x 12
    30 x 12

    Cable Bicep Curls
    25 x 15
    30 x 15
    35 x 15
    40 x 12
    20 x 15

    + 3 sets of HIIT intervals @ 45 seconds, 25 second rest
    3 sets @ 1 minute, 35 seconds rest
    3 sets @ 1.15 minutes, 45 seconds rest
    3 sets @ 30 seconds, 20 seconds rest

    We used calipers to measure my bf%, I'm at 31 right now Still getting used to the full-body workouts but they're challenging.
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

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  12. #12
    sleep- work- lift- bacon resilience5241's Avatar
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    12/03

    A day of rest and illness.

    12/04

    Squat
    95 x 15
    135 x 12
    155 x 10
    185 x 5
    95 x 15 (paused rep)
    --Super Set--
    Split lunges
    4 sets 15 each leg

    Bench Glute Bridges
    45 x 20
    55 x 20
    65 x 15
    78 x 12
    45 x 15
    --Super Set--
    Machine Ham Curls
    50 x 20
    65 x 15
    80 x 10
    80 x 10

    1 Leg Hyperextensions (Ham focused)
    3 sets 15 reps each side

    Walking BB Lunges
    35 x 20 (10 each leg)
    45 x 20
    55 x 15
    55 x 15
    35 x 15

    +20 minutes incline treadmill sprints (30 seconds on, 1 minute off) followed by 30 minutes of LISS.
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

    STRONGMAN TRAINING/KETO LOG:
    http://forum.bodybuilding.com/showthread.php?t=158537933

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  13. #13
    ALL YOUR BASE xJellyBirdx's Avatar
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    Originally Posted by resilience5241 View Post
    I'm at 31% right now
    A nice 31%

    You and your leg workouts, always so intense!
    "I don't believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be." -Ken Venturi
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  14. #14
    Registered User kaleida's Avatar
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    Originally Posted by resilience5241 View Post
    Hahah, thanks for the support, Bird! Rex is tryin' to kill it!



    Glad it did! I'm going to go stalk your journal now
    LOL prepare to be bored out of your mind by knee MRI pictures, piriformis stretches, and squat form contemplation
    My powerlifting journal:
    Adaptation ~ http://forum.bodybuilding.com/showthread.php?t=169905603
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  15. #15
    Registered User Cara0915's Avatar
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    Originally Posted by resilience5241 View Post
    11/30

    I didn't really mention in my first post that I had been approached by a trainer at my current gym. He offered to train me for free a few weeks ago but skeptical hippo was skeptical. He basically said he hasn't seen any women train the way that I do on their own and thinks I could be unstoppable if I had some expertise in my corner. He was a semi-pro boxer and has been conditioning people for about 20 years. He is also retired so training isn't about the money for him anymore. This was the 2nd workout I had with him.

    The workouts are highly intense, and here are my concerns so far:

    -Keto isn't meant for high intensity training (although I could switch the version of Keto I do and eat ~50g carbs before my workouts on these high volume/intensity days).

    -He has me doing full-body work outs. I'm used to a 4 or 5 day split (a change-up could be what I need, though).

    -If I start training with him, what about my trainer at my university? Go to both? I have way more loyalty to him so if it came down to choosing one, regardless I would pick him every time. They have way different approaches though so I don't know if both would be an option.

    The Work Out:

    Bench Press
    95 x 12
    115 x 12
    115 x 8 (had to do 4 push-ups since I didn't make it to 12)
    135 x 5 (7 push-ups)
    95 x 12
    45 x 15

    Should Press
    20 x 20
    25 x 12
    30 x 12
    35 x 10
    15 x 20

    Squat
    95 x 20
    135 x 15
    155 x 15
    185 x 12
    95 x 20 (paused rep)

    Seated Row
    45 x 15
    70 x 15
    90 x 15 (quarter reps)
    45 x 15

    SLDL
    135 x 15
    155 x 15
    185 x 15
    135 x 12

    Cable Curls - 21's
    25 x 21
    30 x 21
    35 x 21
    25 x 21

    Tri Press Downs
    30 x 20
    40 x 15
    45 x 15 (drop set back to 20)

    + HIIT circuit using steps
    3 rounds @ 45 second intervals, 20 seconds rest
    3 rounds @ 1 minute intervals, 35 second rest
    3 rounds @ 30 second intervals, 20 second rest

    Wow insane work out!! Any updates on which trainer you are going to go with?

    Mirin your muscle mass!
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  16. #16
    sleep- work- lift- bacon resilience5241's Avatar
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    Well....maybe I should update this.

    Originally Posted by Cara0915 View Post
    Wow insane work out!! Any updates on which trainer you are going to go with?
    I worked with the new guy for a couple weeks. After the holidays, his vacation (Jan. 1-9th) and me constantly going back and forth in my head, I decided to stick with my original trainer. We've been back at it for about 2.5 weeks and I don't think I'll ever try working with someone else again.

    Originally Posted by Cara0915 View Post
    Mirin your muscle mass!
    Thanks! Now it's time to see what's beneath all the fluffy layers!

    1/30

    DL
    95 x 5
    135 x 5
    155 x 5
    225 x 5
    265 x 2
    --SuperSet--
    Inverted Rows
    bodyweight x 12 x 3
    Active Rest 20 burpees & crunches with 45 plate btwn each set

    T-bar Row
    65 x 15
    70 x 15
    95 x 12
    105 x 8
    --SuperSet--
    Rear DB Fly
    15 x 12 x 3
    Active Rest 25 split jumps and variations of planking btwn each set

    Pull-Downs
    55 x 15
    85 x 15
    85 x 12
    100 x 10
    --SuperSet--
    Hyper Extensions
    35 x 20 x 3
    Active Rest Misc ab exercises and stair sprints


    Tonight I'll be incline walking to nowhere for 45 minutes. Saturday am is shoulder/tricep day with trainer.
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

    STRONGMAN TRAINING/KETO LOG:
    http://forum.bodybuilding.com/showthread.php?t=158537933

    IG: willflex4cookies
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  17. #17
    Registered User mavd's Avatar
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    I'm subbing you because your tag has "Detroit Red Wings" in it. Go Wings :-)
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  18. #18
    Koala flyfreefit's Avatar
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    Hey Twinnie! Will totally be supporting you through this! Let's get lean together <3
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  19. #19
    Master Roshi IronCharles's Avatar
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    Looking good, Resilience! Digging those leg press numbers!





    Keep killing it!
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  20. #20
    Pipsqueak BubsNBean's Avatar
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    In!!!

    I must say, you're a shortie but you wear 171 very very well I suspect you're hiding lots of musklez!!! Can't wait to see your results!!!1
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  21. #21
    FeBrah ccmarks's Avatar
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    In! I loved your Keto log..personally fell off the Keto cut myself because I hated losing strength..it's a work in progress lol

    Edit: looking back on it..I cut at way to much of a defecit..sometimes I wonder if I will ever learn lol
    Last edited by ccmarks; 01-31-2014 at 02:09 PM.
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  22. #22
    Registered User Fawnl's Avatar
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    Innnn!!! Excited to see your progress girl!!!
    Squats and Maple syrup son. Squats and Maple syrup.

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  23. #23
    sleep- work- lift- bacon resilience5241's Avatar
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    Originally Posted by mavd View Post
    I'm subbing you because your tag has "Detroit Red Wings" in it. Go Wings :-)
    On spread with you, but yes, go Wings indeed!

    Originally Posted by flyfreefit View Post
    Hey Twinnie! Will totally be supporting you through this! Let's get lean together <3
    So excited to be on this journey with you! We will be unstoppable, lovely.


    Originally Posted by IronCharles View Post
    Looking good, Resilience! Digging those leg press numbers!



    Keep killing it!
    Thank you so much! Glad to have you here, IC!

    Originally Posted by BubsNBean View Post
    In!!!

    I must say, you're a shortie but you wear 171 very very well I suspect you're hiding lots of musklez!!! Can't wait to see your results!!!1
    Thanks, Bubs!!! I'm just tryin to keep up with all you ladies around here. I can't wait to see what kind of muscles are hiding.

    Originally Posted by ccmarks View Post
    In! I loved your Keto log..personally fell off the Keto cut myself because I hated losing strength..it's a work in progress lol

    Edit: looking back on it..I cut at way to much of a defecit..sometimes I wonder if I will ever learn lol
    Thank you, CC! I started journaling again over there although I won't be tracking cals again until next Monday. I've fallen off the wagon plenty of times, the important step is getting back on and learning from it.

    Originally Posted by Fawnl View Post
    Innnn!!! Excited to see your progress girl!!!
    So glad to have you! Hope you're feeling better!

    11/31
    45 mins incline walking (9.5 incline, 3.4 speed).

    2/1
    With trainer today

    --Quardruple Set--
    Side Raises
    (21) 7 w/ 5, 7 w/ 10, 7 w/ 15
    (30) 10 w/ 5, 10 w/ 10, 10 w/ 15
    Rear DB Fly
    20 x 10 x 2
    DB Burpee + Press
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    V-Ups
    20 x 20 x 2

    --Quadruple Set--
    BB Clean & Press
    65 x 8
    85 x 8 x 2
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    55 x 15 x 2
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    Plank Variations
    x3

    -Triple Set--
    Dips
    45 plate x 10 x 3
    Press-Downs
    35 x 15 x 2
    40 x 10
    Close Grip Push Up
    12 x 3


    Weigh-in: 175 lbs
    -5 lbs since 1/15
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  24. #24
    Koala flyfreefit's Avatar
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    Nice workout my love
    Follow my journey! -->
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  25. #25
    Pipsqueak BubsNBean's Avatar
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    Wow, workout looks intense!! And nice loss of 5lbs!!! Woot!
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  26. #26
    sleep- work- lift- bacon resilience5241's Avatar
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    Originally Posted by flyfreefit View Post
    Nice workout my love
    Originally Posted by BubsNBean View Post
    Wow, workout looks intense!! And nice loss of 5lbs!!! Woot!
    Thanks girls! I was so excited to see that number down; it's the simple things in life.

    2/2
    Rest day. Lots & lots of studying so it was like a mental workout lol.


    On deck for tonight are LEGS! Not sure if I'll have time for cardio or not. I have an exam from 6-930 and gym closes at 11 so we'll see.
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

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  27. #27
    Turning Betas into Gammas Wyomann's Avatar
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    Originally Posted by resilience5241 View Post
    Thanks girls! I was so excited to see that number down; it's the simple things in life.

    2/2
    Rest day. Lots & lots of studying so it was like a mental workout lol.


    On deck for tonight are LEGS! Not sure if I'll have time for cardio or not. I have an exam from 6-930 and gym closes at 11 so we'll see.
    What are you studying? Good job on the hard work so far.
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  28. #28
    sleep- work- lift- bacon resilience5241's Avatar
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    Originally Posted by Wyomann View Post
    What are you studying? Good job on the hard work so far.
    Thanks, Wyo! I've studied just about everything you can imagine. I have enough credits for two Bachelor's but somehow I haven't earned one yet lol. Right now I'm in Business Management with a minor in German. Thinking about switching to Pol Sci/Philosophy with Law School in mind. Stick around for a week though, it'll change. :P
    If it is important to you, you will find a way.
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  29. #29
    FeBrah ccmarks's Avatar
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    Wow girl great workout! It's also amazing to me to me that you get that great of a workout in..go to school..and last time we talked you worked in construction...pretty amazing

    Congrats on the weightloss
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  30. #30
    sleep- work- lift- bacon resilience5241's Avatar
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    Originally Posted by ccmarks View Post
    Wow girl great workout! It's also amazing to me to me that you get that great of a workout in..go to school..and last time we talked you worked in construction...pretty amazing

    Congrats on the weightloss
    Lol, thank you! I am literally exhausted today and I didn't even get to my leg workout last night haha.

    2/3
    Class went late so the exam pushed back. Had a mile walk across campus to get to the gym and I hate rushing through leg day.

    What I really wanted to do was go home and get in bed but I stayed and ran 20 mins of sprints then 25 mins of steady state after until they kicked me out to close up lol.
    If it is important to you, you will find a way.
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