Great Progress! Maybe I'll see you at the ASC!!
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02-03-2014, 07:38 AM #2641
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02-04-2014, 09:41 AM #2642
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02-04-2014, 09:48 AM #2643
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
124 Days Out (Monday)
WEIGHT: ???
SUPPLEMENTS:
All American EFX - Karbolyn
Animal - Animal PAK
All American EFX - Joint Rehab
TSN - Pump Igniter
All American EFX - Kre-Alkalyn
Generic - Fish Oil
Controlled Labs - Purple Wraath
All American EFX - NF Pro Whey
Driven Sports - Lean Xtreme
WORKOUT:
HEAVY Chest
Barbell Bench Press - 185x5, 185x5, 225x5, 225x5, 235x4, 245x3, 255x3
DB Flys - 45x10, 50x10, 50x10, 50x10
Incline DB Bench Press - 70x8, 70x8, 70x8, 70x8
Dips - Bx10, BWx9, BWx7
Middle Cable Crossovers - 40x10, 50x8, 50x9, 50x9
CARDIO:
Stationary Bike HIIT 5 minute warm up, (4) 15 second intervals
THOUGHTS:
Had gone to bed around 1230 after the Super Bowl on Sunday. Set my alaram for 4:30 AM because I had good intentions of getting up to train before the snow came (we got about 8-9 inches by the way). My son came into our room at 4:27 AM, like it was an omen. I got up, turned off the alarm and got my stuff and went. Surprisingly good chest workout for so early in the morning. No complaints at all. HIIT was brutal. While 4 intervals doesn't sound like much, when you have been doing NO cardio, these can be killer. My legs felt like jelly and my lungs hurt when I was done. Buckets of sweat were poured and mission was accomplished.
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02-04-2014, 06:03 PM #2644
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
123 Days Out
WEIGHT: 231.6 (-11.7) NEW PREP LOW!
SUPPLEMENTS:
All American EFX - Karbolyn
Animal - Animal PAK
All American EFX - Joint Rehab
TSN - Pump Igniter
All American EFX - Kre-Alkalyn
Generic - Fish Oil
Controlled Labs - Purple Wraath
All American EFX - NF Pro Whey
Driven Sports - Lean Xtreme
WORKOUT:
Hyper Legs
Barbell Squats - 225x8, 275x8, 315x8, 335x5, 355x3, 355x3, 365x2, 375x2
Seated Leg Curls - 120x15, 130x15, 130x12, 130x11
Leg Press - 400x2, 600x8, 620x8, 640x8, 600x10
Leg Extensions - 130x15, 140x15, 150x14
Seated Calf Raise - 135x15, 160x15, 160x14, 160x14
Barbell Lunges - 115x8, 115x6
CARDIO:
NONE
THOUGHTS:
New prep low was much needed. Need to keep on around 2 lbs per week at this point if not a bit more. Legs were pretty tired from yesterday's HIIT session and 2.5 hours of snow play with my son. We built a large fort which I made by rolling 7 large snow boulders which were extremely heavy to push. I was sweating up a storm. I still have 2 more cardio sessions to get in this week to make out for the missed HIIT last week, but still staying with 2 sessions per week at this point. May drop calories tomorrow if scale doesn't continue to come down to my liking.
Even though tonight was "hyper" legs, I really don't enjoy high rep sets. I worked up to 315x8 and was pretty gassed. I think going forward I will continue with 315xAMAP and then back off to sets of 5 or less, even on hypertrophy day. My legs are my strong point and I didn't squat high rep at all the past year. I figure why change it if it isn't broken. I also find I then have more in the tank for the rest of the leg workout instead of feeling like crawling to my car after squats.
Ice storm predicted for south central PA tomorrow. Anticipate it will be a forced off day. Would like to get my MISS cardio done somehow though, so we'll see what I can come up with.
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02-04-2014, 06:19 PM #2645
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2965
Grats on the new PR Stan and you got dem pic's up. PS you need to put the warning at the beginning not the end.
"We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
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02-04-2014, 10:38 PM #2646
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Can't sleep, so figured I would post.
Taking the family on a spur of the moment vacation to Las Vegas on Sunday. Wife, 4 year old and I. We have a timeshare out there on Las Vegas Blvd and airfare was crazy low for some reason ($450 round trip for 3 of us from PA)
Can't wait to feel the 60s and 70s, train at Golds and take in lots of breathtaking sights. Gambling and carrying on will be at a minimum since my son is along, but not ruling out some roulette playing.
Until then - business as usual. Gotta shed some fat!
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02-05-2014, 04:44 AM #2647
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02-05-2014, 06:13 AM #2648
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02-05-2014, 06:20 AM #2649
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02-05-2014, 06:25 AM #2650
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Thanks Chris. If you plan a trip out there let me know. Depending when it is, I can transfer my timeshare to a friend for $179 for the entire week. Two unit place that sleeps 6.
Posterior delt is feeling a little better. Stopped being stubborn and am completely avoiding shrugs and stiff legged deads which aggravate it the most. Still sore though.
The only downside about going to Vegas durning prep is foregoing the buffets. Will still take the family but I stick to just veggies and lean protein to make sure things don't get out of hand.
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02-05-2014, 10:00 AM #2651
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02-05-2014, 11:10 AM #2652
Great sessions Stan!
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02-05-2014, 11:43 AM #2653
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02-05-2014, 11:44 AM #2654
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02-05-2014, 12:33 PM #2655
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02-05-2014, 05:59 PM #2656
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
122 Days Out
WEIGHT: 233.2 (-10.1) FUUUUUUDGE
SUPPLEMENTS:
All American EFX - Karbolyn
Animal - Animal PAK
All American EFX - Joint Rehab
TSN - Pump Igniter
All American EFX - Kre-Alkalyn
Generic - Fish Oil
Controlled Labs - Purple Wraath
All American EFX - NF Pro Whey
Driven Sports - Lean Xtreme
WORKOUT:
Hyper Arms
Rope Extensions - 4 or 5 sets (10 - 12 reps)
Standing EZ Bar Curls - 3 sets of 10
CGBP - 4 sets of 8
DB Preacher Curls - 3 sets of 12
Skullcrushers - 4 sets of 10
Standing DB Curls - 3 sets of 8-10
V-Bar Extensions - 3 sets of 10
CARDIO:
Elliptical MISS 20 minutes @ level 6 213 calories
THOUGHTS:
Weight was up this morning by just over a pound, due to some poor food choices that led to bloat this morning. Should be back down tomorrow. As mentioned in previous post, adjusted down my macros slightly. Just have 1 HIIT session to take care of before Sunday. May try to hook up with Inna at Gold's in Vegas since he lives and trains out there. BB.com bros be everywhere these days.
Other than that, just another day in this icy, snowy, frozen paradise.
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02-05-2014, 09:11 PM #2657
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02-05-2014, 09:38 PM #2658
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Very cool - maybe u can even pick me up on the way. We r renting a car though
My wife and 4 year old son are going to be with me, so no carrying on - mostly some family oriented activity. Been there 3 times previously and got a good share of partying. Definitely hitting up Southpoint some evenings for some gambling though
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02-06-2014, 06:23 AM #2659
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02-06-2014, 07:09 AM #2660
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02-06-2014, 11:30 AM #2661
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02-06-2014, 11:33 AM #2662
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02-06-2014, 11:56 AM #2663
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02-06-2014, 04:15 PM #2664
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02-06-2014, 04:29 PM #2665
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02-06-2014, 05:08 PM #2666
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02-07-2014, 08:04 AM #2667
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
121 Days Out (Thursday)
WEIGHT: 233.2 (-10.1)
SUPPLEMENTS:
All American EFX - Karbolyn
Animal - Animal PAK
All American EFX - Joint Rehab
TSN - Pump Igniter
All American EFX - Kre-Alkalyn
Generic - Fish Oil
Controlled Labs - Purple Wraath
All American EFX - NF Pro Whey
Driven Sports - Lean Xtreme
WORKOUT:
HEAVY Back
Seated Machine Rows - 5 sets, worked up to 180x8
Deadlifts - 415x5 (VIDEO), 435x3, 455x3, 465x2
T-Bar Rows - 90x8, 135x8, 180x8, 200x6, 200x6, 210x6
Lat Pulldown Machine - 130x12, 150x10, 155x9, 160x10, 160x8
Good Morning - 115x6, 135x5, 155x5, 155x5
Seated Machine Row - 170x10, 170x8
CARDIO:
NONE
THOUGHTS:
Weight remained unchanged. I think the 231.6 I saw on the scale was a fluke due to dehydration or some such thing. Weight is down today though (as you will see in tonight's update). Not panicking yet, as I have another HIIT session to do today. Undecided if I will train shoulders/calves as well or take an off day. My rear delt is usually a bit aggravated following my back workout. We shall see though.
Updated macros again are:
Protein: 260 grams
Carbs: 450 grams
Fat: 100 grams
Not currently refeeding at all. Typically wait until calories are a bit lower and weight loss has deidedly stalled.
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02-07-2014, 08:47 AM #2668
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02-07-2014, 09:23 AM #2669
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02-07-2014, 10:09 AM #2670
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