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04-03-2012, 04:53 PM #121
- Join Date: Oct 2010
- Location: Brunswick, Ohio, United States
- Age: 38
- Posts: 9,147
- Rep Power: 6967
RELENTLESS
"In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt
Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)
Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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04-03-2012, 06:26 PM #122
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04-04-2012, 06:46 AM #123
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04-04-2012, 06:47 AM #124
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04-04-2012, 08:30 AM #125
Took 2 scoops Dark energy (just wanted to switch it up)
1 scoop Amino X Intra
1 scoop Cell Mass Post
1 scoops big blend
BB Incline Bench
45x10
95x8x3
BB Bench
135x6 (shoulder was not liking it so stopped)
HS Wide Press
1ppsx15x3
HS Dips
90x15
140x10x3
HS Decline Press
1ppsx10x3
SM Squats
First time doing these in 5 months also Only go parallel and will never do ATG again
50x8x3 (Didn't want to go to hard as its the first time with some weight)
Seated Leg Press
100x20
Then did 20 calf presses on it
Hip Abductors/Hip Abductions
80x10x2 Same for both
Leg extensions
30x10x2 (these are really hard for my left leg its so weak it starts to shake)
Leg Curls
50x10x2(I dont curl past 60 degrees under my PT saying so)
Cardio
Pre workout Bicycle 2 miles 10 minutes 50 calories
After Elliptical 20 minutes 2.13 miles 212 calories burned
Notes
-I do not like Dark energy I feel out of it and didnt get much in the workout
-Doing some leg work felt good. Will do twice a week. Unless I get to sore
-Shoulder is getting better The incline bench felt great so I hope soon to be able to do flat bench
My “training log”
https://forum.bodybuilding.com/showthread.php?t=178659261
Here to stay motivated and to motivate others
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04-04-2012, 08:38 AM #126
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04-04-2012, 08:52 AM #127[][][][]===FREE AGENT===[][][][]
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Mod-Repped 26 times, your argument is invalid
My workout log: www.tinyurl.com/WWRBD
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155k Reps if you Subscribe/Like my Hawaiian Fitness Channel/********
www.********.com/808FiT1
http://forum.bodybuilding.com/showthread.php?t=152321863&page=44
.
30 Mile Spartan Trifecta Completed 8/16 & 8/17/2014
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04-04-2012, 08:58 AM #128
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04-04-2012, 09:50 AM #129
- Join Date: Oct 2010
- Location: Brunswick, Ohio, United States
- Age: 38
- Posts: 9,147
- Rep Power: 6967
Nice looking leg work Raigs. You'll be benching a ton once that shoulder is back to full strength.
RELENTLESS
"In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt
Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)
Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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04-04-2012, 11:14 AM #130
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04-04-2012, 11:27 AM #131
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04-04-2012, 11:34 AM #132
Food Costing
Its called food costing! I do it all the time,when my steak comes in normally I get a Beef tenderloin(weighing roughly 9lbs at about $65 which is $7.22 per lb) and I trim off the chain and Grissel.I lose about 12-16oz in waste lets say I lose 16oz..so I have 8lbs of trimmed tender loin then I portion it into 8oz serving so I'll have roughly 16x 8oz filets equaling 8lbs of meat.So I got 16 portions which are $3.61 each and (2x 8oz portions or 1lb of unusable material costing me $7.22)..at the end I have 16 steaks costing $3.61 each and a waste of $7.22.Then I do $7.22 divided by 16portions=$.45 (that's $.45 in waste per 8oz portion) I add that it to 3.61 which will determine how much each steak is really costing me with the waste factored in..the end result is $4.06 per steak add some potatoes and green beans the total plate would be roughly costing me $5.00 we sell em for $20 a plate. $20 x.25 equals $5.00 (.25 is my food cost percentage so Ill have a 25% food cost on my steak dinners that's an ideal percentage Normally Steak dinners run a higher percentage depending on the cut of meat.
And if I just did $4.06 x 4 (that's $16.24)what im selling just the steak for with no veg or starch.$16.24 x 16orders =$259.84 ($259.84-$65=$194.84) So I stand to make $194.84 in profit of that one beef tenderloin!Hey Check it out..
http://www.********.com/Fitness.Dieting.Motivation
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04-04-2012, 11:36 AM #133
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04-04-2012, 11:42 AM #134
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04-04-2012, 11:42 AM #135[][][][]===FREE AGENT===[][][][]
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Mod-Repped 26 times, your argument is invalid
My workout log: www.tinyurl.com/WWRBD
.
155k Reps if you Subscribe/Like my Hawaiian Fitness Channel/********
www.********.com/808FiT1
http://forum.bodybuilding.com/showthread.php?t=152321863&page=44
.
30 Mile Spartan Trifecta Completed 8/16 & 8/17/2014
.
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04-04-2012, 11:42 AM #136
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04-04-2012, 11:45 AM #137
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04-04-2012, 11:49 AM #138
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04-04-2012, 11:52 AM #139
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04-04-2012, 12:52 PM #140
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04-04-2012, 01:54 PM #141
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04-04-2012, 02:06 PM #142
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04-04-2012, 05:39 PM #143
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04-04-2012, 05:51 PM #144
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04-04-2012, 07:03 PM #145
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04-04-2012, 08:35 PM #146
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04-05-2012, 04:38 AM #147
Pre-Nothing
Intra-Nothing
Post- Cellmas and Big blend
OH Medium Grip Lat Pulldowns
90x10x2
135x10x2
Rack Pulls
135x5
185x5
205x5
225x5x2
T-Bar Rows Hammer Grip
90x10
135x10x2
90x15
Seated Cable Rows
90x10
120x10x3
Notes
-Today was just a total off day. Woke up and didnt feel like taking anything
-Tom is another day
I will report back
I just took my first one
Thanks. Yeah gotta hit it now and make it worth whileMy “training log”
https://forum.bodybuilding.com/showthread.php?t=178659261
Here to stay motivated and to motivate others
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04-05-2012, 07:28 AM #148
- Join Date: Oct 2010
- Location: Brunswick, Ohio, United States
- Age: 38
- Posts: 9,147
- Rep Power: 6967
Still got the workout in. I had the worst day in the gym of my life yesterday. lol. That pic makes your workout look great.lol.
RELENTLESS
"In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt
Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)
Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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04-05-2012, 07:40 AM #149
FYI>>>N.O-Xplode Igniter Shot Giveaway: http://forum.bodybuilding.com/showth...hp?t=143753733
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04-05-2012, 09:33 AM #150
youve got a good base raiger
do good on the cut![][][][]===FREE AGENT===[][][][]
.
Mod-Repped 26 times, your argument is invalid
My workout log: www.tinyurl.com/WWRBD
.
155k Reps if you Subscribe/Like my Hawaiian Fitness Channel/********
www.********.com/808FiT1
http://forum.bodybuilding.com/showthread.php?t=152321863&page=44
.
30 Mile Spartan Trifecta Completed 8/16 & 8/17/2014
.
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