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  1. #1
    Corn Fed Operator Irish Iron's Avatar
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    Exclamation Irish Iron's Journey to a Sleek Machine!

    About Irish Iron:
    What's up bb.com? I'm a 22 year old former college football player/powerlifter and due to a severe training injury about 9 months ago I had to hang up the pads and I'm starting to finally get really serious about bodybuilding. Since the injury, I really haven't had a reason to be over 250lbs anymore so I figured why not actually get cut up for once in my life, embarassing but I have never seen my abs lol. Before the injury I was a decent football player and was pretty strong totalling around 1300lbs in the big three. But that's past me now and its time to get cut! I have 2 jobs during the summer; working for a corn research company and working construction on grain bins in my free time.

    Irish Iron's Diet:
    For the last few weeks I been on a pretty good diet and have already had pretty good success with it, using smaller meals during the day, I don't really care what some people are saying about the smaller meals not helping speed up metabolism cuz it really does work for me so I'm gonna stick with it. High protein, low fat, low to moderate carbs.
    7am: corn flakes with 8oz milk, and 1 cup coffee
    10am: medium apple, 48g protein shake
    12pm: 6 slices lean turkey, 6 slices lean ham, fat free sharp cheddar cheese, 2 slices 100% whole wheat bread.
    2pm: medium apple, 48g protein shake
    4-5pm: 6 egg whites, 1 yolk
    7:30pm: (post workout) 8oz milk, 48g protein, yogurt, ice cubes
    9pm: 10oz chicken breast

    counted this up and its around 2300 calories

    Training Split:
    Chest
    Biceps/abs
    off
    Legs
    Shoulders
    Back/triceps/abs
    off
    repeat
    throwing in cardio wherever I can!

    Current Supps:
    Keepin it simple.
    Multi, protein isolate, glusosamine chondroitin MSM, sometimes a pre, flaxseed oil

    Thank you for all to follow allong in this log, will provide reps for those who do. Gonna need some of you to keep me motivated throughout this and have a good time! I'm going to try to post daily and provide before and after pictures. Lets do it!

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  2. #2
    Corn Fed Operator Irish Iron's Avatar
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    So I just added it up and I was a bit under on my estimation of my old total, it was 1480lbs for bench, squat, and DL
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  3. #3
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  5. #5
    Corn Fed Operator Irish Iron's Avatar
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    Originally Posted by COUNTRYMIKE View Post
    Killer start man, I'm here for ya, big numbers too
    Thanks for followin bro! I don't have the strength I had before the injury but its still not too pathetic. Workout comin in a few hours
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  6. #6
    Illin' illilian's Avatar
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    sup man! In for sure, and 1480lbs Wow!!!
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  7. #7
    Corn Fed Operator Irish Iron's Avatar
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    Originally Posted by illilian View Post
    sup man! In for sure, and 1480lbs Wow!!!
    Thanks for joinin in bro! And ya I wish I still had the strength of last summer...445 bench, 535 squat, and 500 DL was nice, although I was carryin lots of weight around my midsection, the injury put me out of commission for a long ass time though
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  8. #8
    Corn Fed Operator Irish Iron's Avatar
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    6/21

    Workout: Chest
    Bench Press: 225x10, 235x10, 245x10, 255x8, 255x8
    DB Decline: 75x15, 75x15, 75x15
    Superset<
    Cable Cross High: 50x15, 50x15, 50x15

    DB Incline: 60x15, 60x15, 60x15
    Superset<
    Cable Cross Low: 40x15, 40x15, 40x15
    Peck Deck: 150x15, 150x15, 150x15

    Cardio: 15 minutes on this stairclimber/eliptical thing, levels 15-20 resistance, avg heart rate around 175-185



    Was kind of disappointed with bench today, was hopin to go to 265x10 but oh well, chest was feelin swoll as fawk when I was finishin. Cardio blows and I will always hate it with a passion but I was drenchd in sweat afterwards so apparently it was a good workout.
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  9. #9
    Corn Fed Operator Irish Iron's Avatar
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    update on 6/21

    Forgot to post my weight from last night, 217! When I flex in the mirror I can see the outline of some abs, come here you sneaky buggers!
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  10. #10
    Corn Fed Operator Irish Iron's Avatar
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    6/22

    Workout: Biceps, Abs, Cardio
    EZ Bar Concentration Curls: 75x15, 85x15, 85x15
    EZ Bar Reverse Curls: 75x15, 75x15, 75x15
    DB Hammer Curls: 35x15, 35x15, 35x15

    Quick Curls: 10xburnout, 10xburnout
    Superset<
    Forearm Curls: 25xburnout, 25xburnout

    Oblique Side Raises in the Cable Cross: 80x40, 80x40
    Air Force Abs: 2 sets of 10, 10, 10 with a 25lb plate
    Bent Leg Circuit: each side-15, 10, 5

    Cardio: 20 min on the eliptical/stair stepper thing (need to find a name for this) levels 10-15 resistance

    Thoughts: Pretty sick pump in the arms today, drenched the cardio machine so apparently that was a success. I'm only gonna try and weigh myself twice a week as to not get down on myself if it doesn't go where I want it to. Signed my 3 month membership to the Anytime here...the schools weightroom summer hours blow dick if you work during the day so I pretty much had to, then I got a tanning package to get rid of this ghey farmers tan I get from work.

    Although its a small victory, I feel pretty proud of myself turning down all you can eat pasta tonight haha
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  11. #11
    Corn Fed Operator Irish Iron's Avatar
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    6/23

    Workout: Cardio #1

    Got rained out at work again for the 3rd day straight so I decided to get in some double cardio for the day. Went in this morning before breakfast and got in a moderate cardio session: 20 minutes on the bike, level 10 resistance, 4.25 miles.

    Gonna take advantage of this day to tackle the tremendous pile of dirty laundry I have in my room, guessin about 4-5 loads. 'Nother cardio workout comin tonight.
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  12. #12
    Corn Fed Operator Irish Iron's Avatar
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    6/23

    Workout: Cardio #2

    22 minutes on the "elipti-climber", resistance 10-15

    Been steadily increasing the time I spend doing cardio each day as I can already feel myself getting into somewhat better shape. Kept the resistance low tho cuz these last few days have taken a toll on my legs and they were dead within the first 5 minutes...kinda felt like I was draggin ass but it was still a good workout. Hopin I get to work tomorrow and make some money...which will also keep my mind of how bad legs is gonna kick my ass
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  13. #13
    Corn Fed Operator Irish Iron's Avatar
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    6/24

    Workout: Wheelz

    Squat: 225x10, 245x10, 275x10, 295x10, 315x10
    Leg Extensions: 120x15, 120x15, 120x15
    Superset<
    Leg Curls: 100x15, 100x15, 100x15
    1 Legged Calf Raises, seated style: 90x15, 90x15, 90x15,
    Both Legs Calf Raises: 1xBurnout

    While I realize this isn't as much volume as I have been doing for the rest of my exercises, I actually tried to do more lifts but my legs were SHOT. I was close to puking on my last set of squat, which I haven't been able to do 315x10 since before my injury so I was pretty proud of that. Didn't do cardio today cuz it would have been worthless after my workout, although I did walk miles upon miles today through a cornfield counting plants and ho'in weeds in the sun. Pretty excited about the weigh in tomorrow to see if/how much I dropped...fingers crossed!
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  14. #14
    Corn Fed Operator Irish Iron's Avatar
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    6/25

    Workout: Shoulders

    Standing Military Press (Knees locked): 125x10, 135x10, 145x10, 145x8, 145x8
    DB Shoulder Circuit (Front Raises-wrists down, reverse raises, front raises-wrists in, lateral raises): 3x15
    BB Shrugs: 225x15, 225x15, 245x15
    Upright Rows: 95x15, 95x15, 115x15

    Cardio: 24 minutes on the Crossramp, incline 6, resistance 10

    Pretty decent workout last night. Could see my striations in my delts pretty clearly during the DB circuit as well as some nice vascularity. Found my new fav cardio machine and it seemed to work pretty well, although the pools of sweat I had to clean off the floor were pretty disgusting ha. Gonna hit up some back and tri's in a few hours as well as more cardio. Was pretty disappointed in my weigh in yesterday...was 215.5 which is lighter than monday (1.5lbs) but I had been dropping weight faster in the last few weeks
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  15. #15
    Corn Fed Operator Irish Iron's Avatar
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    6/26

    Workout: Back and Tri's

    Skull Crushers, Pullovers, Presses: 75x10, 75x10, 75x10
    Tricep Extensions: 70x15, 80x15, 90x15
    Superset<
    Low Cable Row: 120x15, 140x15, 160x15
    Lat Pull-downs: 120x15, 120x15, 120x15
    Superset<
    Rear Delts on Pec Deck: 80x15, 80x15, 80x15
    Dips: 2xburnout (50, 40)

    Cardio: 26 minutes on the Crossramp, incline 6 resistance 10

    I had been planning all week to get in some rack deads but my legs are still just shot from squats and all the cardio I been doing this week that I'm not quite used to yet but oh well, still a pretty good workout. Haven't quite decided on what I'm planning on doing tomorrow...I may just skip doing cardio and play a couple rounds of disc golf; which, although it sounds like a joke, is actually a pretty good workout cuz our course here in town is retardedly hilly. Not for sure yet, might do both, it would make me feel better to make it to the gym 7 days in a row. Have a good weekend!
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  16. #16
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    Originally Posted by Irish Iron View Post
    Workout: Back and Tri's

    Skull Crushers, Pullovers, Presses: 75x10, 75x10, 75x10
    Tricep Extensions: 70x15, 80x15, 90x15
    Superset<
    Low Cable Row: 120x15, 140x15, 160x15
    Lat Pull-downs: 120x15, 120x15, 120x15
    Superset<
    Rear Delts on Pec Deck: 80x15, 80x15, 80x15
    Dips: 2xburnout (50, 40)

    Cardio: 26 minutes on the Crossramp, incline 6 resistance 10

    I had been planning all week to get in some rack deads but my legs are still just shot from squats and all the cardio I been doing this week that I'm not quite used to yet but oh well, still a pretty good workout. Haven't quite decided on what I'm planning on doing tomorrow...I may just skip doing cardio and play a couple rounds of disc golf; which, although it sounds like a joke, is actually a pretty good workout cuz our course here in town is retardedly hilly. Not for sure yet, might do both, it would make me feel better to make it to the gym 7 days in a row. Have a good weekend!
    7 days in a row!?

    Disc golf is good stuff. There's a course about a quarter mile from where i live, right next to the fire station. It's the stupidest course ever. completely flat and in an open field with zero obstacles.
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  17. #17
    Corn Fed Operator Irish Iron's Avatar
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    Originally Posted by illilian View Post
    7 days in a row!?

    Disc golf is good stuff. There's a course about a quarter mile from where i live, right next to the fire station. It's the stupidest course ever. completely flat and in an open field with zero obstacles.
    Our course is actually pretty challenging. Everything is a par 3 and I consider it a great round if I can stay under; really hilly and absolutely full of trees....just an interesting peice of info, I found 2 putters this summer out there lol. Losing a putter is like losing a yo-yo
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    Corn Fed Operator Irish Iron's Avatar
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    6/27

    Workout: Abs and Cardio

    Kneeling Cable Crunches: 200x15, 200x15, 200x15
    Ab Isolator Crunch Machine: 80x15, 90x15, 100x15
    Hanging Leg Raises: 3 sets of 10

    Cardio: 28 minutes on the Crossramp. Incline 7, resistance 10

    Decided to make it 7 days in a row! Never done the cable crunches while kneeling before and those things are killer! As you can see in my previous workouts, I had been trying to keep my reps high, in the 15 range but my abs were dead during Leg raises so 10 had to suffice ha. Keep increasing the cardio and resistance and I can already feel myself getting into better shape, still creating pools of sweat though.

    Btw, Mike and Chris, what do you guys do for a living? I think I remember seeing in one of your logs Chris that you worked in an office maybe?
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    Originally Posted by Irish Iron View Post
    Workout: Abs and Cardio

    Kneeling Cable Crunches: 200x15, 200x15, 200x15
    Ab Isolator Crunch Machine: 80x15, 90x15, 100x15
    Hanging Leg Raises: 3 sets of 10

    Cardio: 28 minutes on the Crossramp. Incline 7, resistance 10

    Decided to make it 7 days in a row! Never done the cable crunches while kneeling before and those things are killer! As you can see in my previous workouts, I had been trying to keep my reps high, in the 15 range but my abs were dead during Leg raises so 10 had to suffice ha. Keep increasing the cardio and resistance and I can already feel myself getting into better shape, still creating pools of sweat though.

    Btw, Mike and Chris, what do you guys do for a living? I think I remember seeing in one of your logs Chris that you worked in an office maybe?
    Aye, I do work for GE Aircraft. At the moment, my section of work is called Test Facilities Engineering which means I deal with anything that is used to test the jet engines out.

    I'm also a part time photographer. That is my own business.
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    Originally Posted by illilian View Post
    Aye, I do work for GE Aircraft. At the moment, my section of work is called Test Facilities Engineering which means I deal with anything that is used to test the jet engines out.

    I'm also a part time photographer. That is my own business.
    asi asi...got another question for ya: I know you've cut major weight before, I haven't and am kinda new at this, but do you have any suggestions for a low carb lunch? I have to take my lunch out in the field so it can't be anything that needs to be heated. I would just like to cut out more carbs and keep them as low as I possibly can
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    Originally Posted by Irish Iron View Post
    asi asi...got another question for ya: I know you've cut major weight before, I haven't and am kinda new at this, but do you have any suggestions for a low carb lunch? I have to take my lunch out in the field so it can't be anything that needs to be heated. I would just like to cut out more carbs and keep them as low as I possibly can
    The style of dieting I did was high protein, moderate carbs, and low fat plus a TON of LISS.

    there were some meals that didn't have much carb in them... that usually consisted of a pack of tuna and some raw veggie like cut up green peppers or maybe a salad or something. I hate shopping and I wanted to keep it as efficient as possible. So, I ate a ton of tuna... and chicken. But the tuna you can just open the package and nom nom... where as the chicken it's best to heat it up. (after you bake it, of course)

    You can buy low carb bread and torilla wraps... pb&sugarfreejelly.

    Honestly, though.. i'm not a big fan of low carb dieting for bodybuilders.. unless it's the last 2 or 3 weeks before a competition. Carbs are your energy source. Your muscle needs them. else your strength goes down, you look flat, and sometimes you stop loosing fat.
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    Originally Posted by illilian View Post
    The style of dieting I did was high protein, moderate carbs, and low fat plus a TON of LISS.

    there were some meals that didn't have much carb in them... that usually consisted of a pack of tuna and some raw veggie like cut up green peppers or maybe a salad or something. I hate shopping and I wanted to keep it as efficient as possible. So, I ate a ton of tuna... and chicken. But the tuna you can just open the package and nom nom... where as the chicken it's best to heat it up. (after you bake it, of course)

    You can buy low carb bread and torilla wraps... pb&sugarfreejelly.

    Honestly, though.. i'm not a big fan of low carb dieting for bodybuilders.. unless it's the last 2 or 3 weeks before a competition. Carbs are your energy source. Your muscle needs them. else your strength goes down, you look flat, and sometimes you stop loosing fat.
    I was actually thinking last night before bed that maybe I'm worrying too much about the carbs. I'm keeping the carbs moderately low as of now and after reading ur post I think I'll keep it the same...thanks a TON chris
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    6/28

    Workout: Chest

    Bench Press: 225x15, 245x12, 265x9, 285x6, 315x3
    Cable Cross High Fly's: 50x20, 50x20, 50x20
    Superset<
    Decline in the Cable Cross: 50x20, 50x20, 50x20
    Cable Cross Low Fly's: 40x20, 40x20, 40x20
    Superset<
    DB Incline: 55x20, 55x20, 55x20
    Pec Deck: 150x20, 150x20, 150x20

    Well today was a pretty taxing day...didn't have to work at Monsanto (corn research place) so I went and worked construction, ended up working 10.5 hours in the sun so that really took a lot out of me. Didn't do any cardio because I was pretty shot from work, but surprisingly my numbers were pretty good. I didn't have any one in the gym to help me with grabbin the DB's on decline so I tried them in the Cable Cross...AWESOME idea, takes so much more energy to stabilize the weight while pressing and it feels like it hits my lower chest better. I may continue to do that
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    Originally Posted by Irish Iron View Post
    Workout: Chest

    Bench Press: 225x15, 245x12, 265x9, 285x6, 315x3
    Cable Cross High Fly's: 50x20, 50x20, 50x20
    Superset<
    Decline in the Cable Cross: 50x20, 50x20, 50x20
    Cable Cross Low Fly's: 40x20, 40x20, 40x20
    Superset<
    DB Incline: 55x20, 55x20, 55x20
    Pec Deck: 150x20, 150x20, 150x20

    Well today was a pretty taxing day...didn't have to work at Monsanto (corn research place) so I went and worked construction, ended up working 10.5 hours in the sun so that really took a lot out of me. Didn't do any cardio because I was pretty shot from work, but surprisingly my numbers were pretty good. I didn't have any one in the gym to help me with grabbin the DB's on decline so I tried them in the Cable Cross...AWESOME idea, takes so much more energy to stabilize the weight while pressing and it feels like it hits my lower chest better. I may continue to do that
    Yeah, I don't have any kind of a cable machine dedicated for presses and i wish my gym did. they are nice, like you said, for the stabilizer muscles.
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    Originally Posted by illilian View Post
    Yeah, I don't have any kind of a cable machine dedicated for presses and i wish my gym did. they are nice, like you said, for the stabilizer muscles.
    the anytime here doesn't have one really dedicated to the presses...its one very similar to this and I just put the pully's at the bottom:



    that big gap between really made it a bish to keep steady!
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    6/29

    Workout: Biceps and Abs

    Machine Concentration Curls: 80x10, 90x10, 100x10
    Superset<
    EZ Bar Reverse Curls: 85x10, 85x10, 95x10

    DB Hammer Curls: 45x10, 45x10, 45x10
    Superset<
    DB Wrist Curls: 30xBurnout, 30xBurnout

    Quick Curls: 10xBurnout, 10xBurnout
    Superset<
    Cable Cross Side Raises: 130x25, 130x25, 130x25

    Low Rope Curls: 60x10, 70x10, 80x10
    Air Force Abs: 2 sets of 10, 10, 10; 25lb plate
    Bent Leg Circuit: Both ways (giggity) 15, 10, 5

    Cardio: 30 min on the Eliptical; Incline 10, resistance 7

    Pretty sick arm pump today..although I been cutting and doing lots of cardio i'm still getting stronger every week with this new program I been on. Lowered the resistance but increased the incline, I think that gave me more of a cardio workout and less of leg workout. I'm also noticing I actually have a peak on my biceps now instead of fatceps...which is a plus ha
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    6/30

    Workout: 30 Minutes Fasted Cardio

    15 min LISS on the Crossramp
    15 min HIIT on the Treadmill (1 on, one off)

    Good workout today...and I needed something to take my mind off of the news I just recieved today.

    So I have invested ~$30,000 (Would be ~$95,000 w/o scholarships and financial aid I had recieved) in the private college I had been going to for the last 4 years and had 1 year left. Late in the Spring semester, our president had announced that we sold out to an east coast corporation. This new "Dana Education Corporation" promised millions of dollars being poured into the school towards marketing, increasing student population, increasing student retension, and turning the school into a profit organization within 5 years. Well this fuggin corporation just got turned down for accredidation so my school is officially closed and will NOT hold classes for 2010-11 school year.

    I seriously have no idea what I'm going to do now, I just signed a year lease on a new apartment in the town where Dana College is so moving isn't an option. FAWK MY LIFE!!!
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    Holy crap! That's aweful news!

    If I were you, i'd try to find a school that would accept your credits and also talk to the apartment people explaining the situation and really try to get out of that!

    dude, one year left... I'm sorry that happened. I'm sure something will work in your favor.
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    Originally Posted by illilian View Post
    Holy crap! That's aweful news!

    If I were you, i'd try to find a school that would accept your credits and also talk to the apartment people explaining the situation and really try to get out of that!

    dude, one year left... I'm sorry that happened. I'm sure something will work in your favor.
    yeah they put a lot of ppl in a difficult situation, its kind of heart breaking to think about all the professors who had tenure and now lost their jobs. Some area schools are stepping in to allow full credit transfers but the ones that offer both my areas of study are few and far between...
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    7/1

    Workout: Shoulders
    Standing DB Military: 55'sx15, 60'sx12, 65'sx9, 70'sx6, 80'sx3
    Db Shoulder Circuit: 2 rotations of 20 reps
    BB Shrugs: 225x20, 225x20
    Superset<
    Upright Rows: 95x20, 95x20

    Cardio: 30 min LISS on the treadmill, 15% incline

    Decent workout today, head really wasn't in it that much...still tryin to figure out what to do about school and filled out a few applications today. One positive note, the athletic dept equipment is pretty much open season now, we raided the **** outta that place today!
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