Leg day! I probably won't be able to walk tomorrow..damn glute ham raises!
Squats: 55lbs 1x8 (warmup) 70lbs 1x8 115lbs 1x8 and 2x5 (to failure/unable to maintain good form).
Walking lunges with 20lb dumbells 3x10 each leg.
Natural glute/ham raise: 3x10 with focus on the negative.
Seated knee extension: ran the rack x2 starting at 100lbs and pounding out reps till failure then dropping the weight to pound out more.
Single leg standing hamstring curl: 50lbs 3x10.
Heel raise off of a step 3x30.
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11-14-2013, 05:36 PM #91*Saved by the blood of the Lamb crew*
Maryland licensed Physical Therapist Assistant
Squat/Bench/Deadlift
205/150/300
Blackbelt in GoJu Karate
Blackbelt in America Kickboxing
Purple belt in Renzoku Jiu-jitsu
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11-15-2013, 09:40 AM #92
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11-15-2013, 01:57 PM #93
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11-15-2013, 02:16 PM #94
- Join Date: Mar 2013
- Location: Michigan, United States
- Age: 36
- Posts: 2,632
- Rep Power: 2327
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11-15-2013, 02:41 PM #95
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11-15-2013, 03:06 PM #96
I know I know. My metabolism seems really low..maintance for me seems like its around 1700...I was consistent eating that while I was training for my traithlon, and at that time I was lifting and doing tons or cardio. Once the cardio stopped I put weight back on, at 1700 calories a day.
*Saved by the blood of the Lamb crew*
Maryland licensed Physical Therapist Assistant
Squat/Bench/Deadlift
205/150/300
Blackbelt in GoJu Karate
Blackbelt in America Kickboxing
Purple belt in Renzoku Jiu-jitsu
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11-15-2013, 03:09 PM #97
I'm sick of being skinny fat dang it! I want I to bulk and have some muscle, just scared to cross the 140lb line with this much fat on me already.
Oh, and the calories will be way over tonight cause I'm having wings food..such a love hate relationship lol*Saved by the blood of the Lamb crew*
Maryland licensed Physical Therapist Assistant
Squat/Bench/Deadlift
205/150/300
Blackbelt in GoJu Karate
Blackbelt in America Kickboxing
Purple belt in Renzoku Jiu-jitsu
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11-15-2013, 06:47 PM #98
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11-15-2013, 09:13 PM #99
Adipose tissue is easier to decrease when one has a greater amount of muscle tissue, and besides, women with meat on their bones look far more healthy (and attractive, in my opinion) than women whose ribs are on display...that's so gross!
I couldn't help it, I just love to italicize text when making a point
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11-15-2013, 09:52 PM #100
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11-16-2013, 07:09 PM #101
Glad I'm not the only one that has a line they don't want to cross lol
My abdomine is my worst feature...I had a c-section with my daughter so it seems like it sags more then it should..not like I was tiny before her but it sure didn't help.
Oh well, today was my carb up day..keeping my carb days to one day a week..I'm sure my calories where higher then normal. Drinking a glass of home made blueberry wine right now*Saved by the blood of the Lamb crew*
Maryland licensed Physical Therapist Assistant
Squat/Bench/Deadlift
205/150/300
Blackbelt in GoJu Karate
Blackbelt in America Kickboxing
Purple belt in Renzoku Jiu-jitsu
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11-16-2013, 08:04 PM #102
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11-17-2013, 10:35 AM #103
I've been doing Keto since march..and my first stent I went the full 8 weeks before I carbed up. I mostly carb up because I cave in on the weekends..sad but true...however when I do a carb up correctly I always see PR's in the gym then next two days. So I know it helps my strength..however it's not something I feel required to do..I just love ice cream lol
And your mid section is way tighter then mine! I have a 34 inch waist and can't seem to budge it...however I loath abdominal work so that doesn't help lol*Saved by the blood of the Lamb crew*
Maryland licensed Physical Therapist Assistant
Squat/Bench/Deadlift
205/150/300
Blackbelt in GoJu Karate
Blackbelt in America Kickboxing
Purple belt in Renzoku Jiu-jitsu
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11-18-2013, 01:31 PM #104
Ok I'm willing to admit you are right and I'm not eating enough..my DL today sucked and it was probably a combo of low calories and my basement being 80 degrees. I am going to bit 1500 calories today..do that a couple of days and see how my body reacts.
Sumo style DL: 150x8 warmup, 180x5, 210x2, then I went for a PR of 240...had been doing sets with 225...and I couldn't even budge it, so I backed down to 230..nope..my legs felt so weak and I was afraid I was going to hurt something so I stopped.
DL tradition form: 135 3x10
T-bar row: 80lbs 3x8
Good mornings: 45 1x10 55 3x10
Facepulls: 44lbs 3x10
Wide grip pull down: 100lbs 3x10 50lbs 1x40
Cross body single arm law mower pulls: 20lbs 3x10
Lat push down: 45lbs 3x15
Also I know I need to be a better job at carbing up correctly.*Saved by the blood of the Lamb crew*
Maryland licensed Physical Therapist Assistant
Squat/Bench/Deadlift
205/150/300
Blackbelt in GoJu Karate
Blackbelt in America Kickboxing
Purple belt in Renzoku Jiu-jitsu
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11-18-2013, 01:37 PM #105
- Join Date: Mar 2013
- Location: Michigan, United States
- Age: 36
- Posts: 2,632
- Rep Power: 2327
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11-18-2013, 02:15 PM #106
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11-18-2013, 06:08 PM #107
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11-18-2013, 06:10 PM #108
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11-19-2013, 05:52 AM #109
Just wait til you see 180 staring back at you Trust the process my friend, I had visible upper abs at 180. I'm still 160 now and feel less fluffy than I did years back at 135.
I agree - from personal experience, I think this will make a big difference for you as well.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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11-19-2013, 06:54 PM #110
Had an awesome arm and shoulder day..here are today's macros:
Fat 117
Carbs52-18=34 net
Protien 91
Calories 1690*Saved by the blood of the Lamb crew*
Maryland licensed Physical Therapist Assistant
Squat/Bench/Deadlift
205/150/300
Blackbelt in GoJu Karate
Blackbelt in America Kickboxing
Purple belt in Renzoku Jiu-jitsu
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11-19-2013, 08:03 PM #111
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11-20-2013, 06:33 AM #112
I know! I'm listening lol I just need to cut out some of the cream cheese I think..need to go get some coconut oil. Tomorrow is payday
*Saved by the blood of the Lamb crew*
Maryland licensed Physical Therapist Assistant
Squat/Bench/Deadlift
205/150/300
Blackbelt in GoJu Karate
Blackbelt in America Kickboxing
Purple belt in Renzoku Jiu-jitsu
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