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Type: Posts; User: Jemocca

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    I’ve outgrown the weights at Life Time again. I...

    I’ve outgrown the weights at Life Time again. I figured out ravenous hunger is from overtraining and not able to heal. Going to take more rest days depending on intensity following diet.

    My...
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    So when I’m feeling worn down af I like to...

    So when I’m feeling worn down af I like to incorporate a rest to where I won’t train untill I feel 100%. It’s been 5 days at 90% the high intensity stair master for 20 minutes did deep tissue...
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    Everything is going great I’ll do two week...

    Everything is going great I’ll do two week updates on lifts
    Incline bench 185x6
    Shoulder press after cable routine to pre fatigue. I like Jay cutlers point on pre fatiguing fibers so no injuries....
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    Feeling great from diet break the diet to 8-10%...

    Feeling great from diet break the diet to 8-10% body fat starts tomorrow. Going through the end of September then two week maintenance break start of October then see where I wanna go from there.
    ...
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    Today have Pull ups Lying ham curl T bar row...

    Today have
    Pull ups
    Lying ham curl
    T bar row
    Ham curl
    Shrugs
    Ez bar close grip curl
    Shrugs
    Ez bar far grip curl
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    First workout back and holy cow 225x18 narrow...

    First workout back and holy cow
    225x18 narrow back squat stance blew my quads up I’d say hips apart compared to shoulder

    Couldn’t do heavy bench whatsoever could only rep 185 from the back...
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    Feel amazing slept 11 hours yesterday. Tomorrow...

    Feel amazing slept 11 hours yesterday. Tomorrow begins no caffeine till August and I’m consuming about 2400 calories 250 g of carbs 170 g of protein 70 g of fat. Studies show that after ten days of...
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    Tuckered our from over reaching and consuming 900...

    Tuckered our from over reaching and consuming 900 mg of caffeine it’s time to reduce the caffeine to 300 mg when I wake up and focus on sleep and recovery next three days for consistency sakes. Once...
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    30 minutes of stairs Incline bench a lil heavy...

    30 minutes of stairs
    Incline bench a lil heavy then full body pump one set machine all around

    80 grams of oats 110 g of protein p

    1600 grams of watermelon 16 ounces of bottom round steak
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    Arms went great taking Jay Cutlers advice to pre...

    Arms went great taking Jay Cutlers advice to pre exhaust before heavy compounds for joint longevity so did Arnold presses then BB shoulder press
    Cable extensions then ez bar extensions
    Close grip...
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    Going to start increasing volume thinking six...

    Going to start increasing volume thinking six sets a body part push pull
    Doing arms N shoulders tomorrow cause they not sore

    Finally mastered quad building back squats felt amazing blowing up...
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    Wow best workout of year with buddy Hit hex...

    Wow best workout of year with buddy

    Hit hex bar deadlift 405x4 ripped a callus blood gushing then did 365x6 315x10
    225x18 hex bar shrugs
    Feel weak doing numbers I was hitting at 18 need to do...
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    CNS has taken a beating time to recover. Safety...

    CNS has taken a beating time to recover. Safety pin squats felt heavy af stopped that and did 225 with perfect form atg more narrow stance for quads.

    Good tip to get huge quads after back squat...
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    My deadlift increases so easily. I just wish my...

    My deadlift increases so easily. I just wish my squat would I have the leg power to leg press 900x10 back in the day like 45-50 degrees but could only do 405 I think the safety pin squats with...
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    Weight loss has stalled at 213 still around 1900...

    Weight loss has stalled at 213 still around 1900 calories my digestive system hoards everything.

    Yesterday
    Back squat 275x6,5,4
    Leg extensions
    Lying ham curl
    Calf extension machine 405x20...
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    Workout for today Squat 275 Leg extensions...

    Workout for today

    Squat 275
    Leg extensions
    Lying ham curl
    Heavy calves with drop sets
    Incline bench 185
    Assisted pull ups 50 lbs the assisted allows more upper back activation for me
    Rear...
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    Sore af from the hex bar deadlifts and pull ups...

    Sore af from the hex bar deadlifts and pull ups still. Ate about 1900 calories oatmeal, protein powder, eggs, beef, and potatoes.

    I’m in a recomp phase, my body is re inflating the muscle cells...
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    I agree, I have what it takes. The key for me is...

    I agree, I have what it takes. The key for me is execution and not overtraining. I would go overboard on the volume with three to five rep maxes on the big three 6 times a week. No more of that!
    ...
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    My lower back was sore before lifting yesterday. ...

    My lower back was sore before lifting yesterday. I'm learning from history and the value of consistency.

    So I decided no heavy deadlifts lets just do heavy back squats. A lot less hip hinge...
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    Today is a rest day. I’ve been doing full body...

    Today is a rest day. I’ve been doing full body workouts. Going to switch it up to Push Pull split since I’m about to be training for strength. Tomorrow will be pull.
    Deadlift 3 sets 365
    Lying...
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