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  1. #61
    Wet bag of sand Reko1993's Avatar
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    In

    You lose some, you lose some. You may as well not bother
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  2. #62
    jshpark's Avatar
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    great workout and that color run looks crazy LOL Have fun
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  3. #63
    Registered User Clabuilder91's Avatar
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    Originally Posted by Reko1993 View Post
    In

    Thanks bro!
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  4. #64
    Registered User Clabuilder91's Avatar
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    Originally Posted by jshpark View Post
    great workout and that color run looks crazy LOL Have fun
    Thanks man, I'll snap some pics of the run for you!
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  5. #65
    Registered User Clabuilder91's Avatar
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    The "Color Run" was defintely fun and we were more than 10,000! That's incredible

    There were officiale PHs who took some pics, as soon as they release them I'll post a couple!

    Today is an off day for me, gonna rest up for tomorrow's workout while I cook some meals for the week and get some school work done.

    Have a nice day everyone, I'll update soon.
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  6. #66
    Sw0le-ass 150lbr at heart Jakeylee's Avatar
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    I'm disappointed you didn't get your usual 12 reps on squats.
    Nice pressing.

    Originally Posted by Clabuilder91 View Post
    Thanks bro. It takes about 90-100 minutes for the weights because I take 2-3 minutes rest between sets and adding 30 minutes of cardio makes up for a long gym time eheh but I'm fine till I'm progressing good
    Not too bad. But screw cardio.
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  7. #67
    Registered User Clabuilder91's Avatar
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    Originally Posted by Jakeylee View Post
    I'm disappointed you didn't get your usual 12 reps on squats.
    Nice pressing.


    Not too bad. But screw cardio.
    Thanks man, yes cardio sucks but if I stop doing it I start gaining fat pretty easily during a bulk
    In addition, I do low intensity steady state just to maintain some conditioning, burn some calories and, most important of all, keep my heart in shape eheh

    I could have squeezed out 12 reps on each set of squats but I just changed bar and wanted to be sure of being comfortable with it
    So I'll be hitting 120kg-125kg for 4 sets of 12 this coming wednesday!
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  8. #68
    Wet bag of sand Reko1993's Avatar
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    ^lol cardio does suck. I just did mine
    You lose some, you lose some. You may as well not bother
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  9. #69
    Registered User Clabuilder91's Avatar
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    Yep, screw cardio ahah

    Today's eatings:

    - Meal 1: 100g oats, 3 eggs, 250ml milk, oil
    - Meal 2. 100g pasta, 150g meat, oil, fruit
    - Meal 3: 100g rice, lentils, 200g fish, oil, fruit
    - Meal 4: 200g cottage cheese, rye bread, almonds

    Tomorrow's workout day, gonna bring it!
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  10. #70
    NASM Certified Trainer FierceStrength's Avatar
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    nice squats man..i like the bar. also, those are some sweet plates i wish we had those here badass. like the nutrition as well. did you put this program together yourself or is it a template from somewhere?
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  11. #71
    Power Body Builder grant_mckinnon's Avatar
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    Originally Posted by Clabuilder91 View Post
    Yep, screw cardio ahah

    Today's eatings:

    - Meal 1: 100g oats, 3 eggs, 250ml milk, oil
    - Meal 2. 100g pasta, 150g meat, oil, fruit
    - Meal 3: 100g rice, lentils, 200g fish, oil, fruit
    - Meal 4: 200g cottage cheese, rye bread, almonds

    Tomorrow's workout day, gonna bring it!
    a very healthy bro bodybuilding diet :P

    dnt wanna see my diet, chips and lollies and mcdonalds haha IIFYM crew checking in
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    Current 1RM's
    Bench: 140kg/308lb paused
    Squat: 185kg/407lb
    Deadlift: 220kg/485lb
    OHP: 80kg/176lb

    Comp History:
    PTC Novice Meet 20/7/14
    175/135/215 = 525kg @84.6kg
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  12. #72
    Registered User Clabuilder91's Avatar
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    ^ loooool!

    Todays workout: workout b!

    Incline bench

    70kg (155lbs) x 10
    70kg (155lbs) x 10
    70kg (155lbs) x 8
    70kg (155lbs) x 8

    UH bb bent over row

    80kg (175lbs) x 8
    80kg (175lbs) x 8
    80kg (175lbs) x 8

    RDL

    110kg (242lbs) x 12
    110kg (242lbs) x 12
    110kg (242lbs) x 10
    110kg (242lbs) x 10

    Chest dips

    BW + 12kg (197lbs total) x 12
    BW + 12kg (197lbs total) x 10
    BW + 12kg (197lbs total) x 10
    BW + 12kg (197lbs total) x 9

    T-bar + Db shrugs with 3" hold at top

    40kg (88lbs) x 12 + 26kg (57lbs) x 12
    40kg (88lbs) x 12 + 26kg (57lbs) x 12
    40kg (88lbs) x 12 + 26kg (57lbs) x 10

    Incline db curls

    20kg (44lbs) x 8
    20kg (44lbs) x 8
    20kg (44lbs) x 8

    weighted crunches: 4 sets of 20

    Farmer walks: 4 sets of 60" with 20kg (44 lbs) Db

    Cardio: 30 minutes steady state on the bike

    - Notes: everything went well, I plan on adding weight/reps to most of the exercises next time. I'm also thinking about switchin db shrugs with prone db shrugs and incline curls with standing hammer curls.

    News: I just ordered a pair of Fat Gripz! I'll use them on my pressing exercises and on rows/chins/pull downs/deadlift/farmer walk. Gonna bring up those forearms and get an iron crushing grip eheh
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  13. #73
    Registered User ntroupe's Avatar
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    Nice work on the ATG! Strong lifts man. Let me know what you think of the Fat Grips.
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  14. #74
    Registered User Clabuilder91's Avatar
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    Originally Posted by ntroupe View Post
    Nice work on the ATG! Strong lifts man. Let me know what you think of the Fat Grips.
    For sure man! I'm very excited to try them, wanted to buy them for a long time
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  15. #75
    NASM Certified Trainer FierceStrength's Avatar
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    fat gripz are awesome. they are just really hard to consistently use because you have to lower the weight you usually do to be able to finisg your reps
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  16. #76
    Registered User Clabuilder91's Avatar
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    Originally Posted by FierceStrength View Post
    fat gripz are awesome. they are just really hard to consistently use because you have to lower the weight you usually do to be able to finisg your reps
    Yes, I'm aware of this. I planned on using them on warm ups and see how it goes. Than, when I get used to them, I'll start using them for some main sets
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  17. #77
    Registered User Clabuilder91's Avatar
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    Yesterday's eatings:

    - Meal 1: 100g oats, 3 eggs, oil, 250ml milk, bread
    - Meal 2 (post wo): cheese sandwich, 1 banana
    - Meal 3: 100g pasta, 150g meat, oil, fruit
    - Meal 4: 100g rice, 200g fish, tomatoes, oil, fruit
    - Meal 5: 80g grana cheese, whole wheat bread

    Macroes: 3350 Calories (200g Pro, 415g Carbs, 100g Fat)

    Today is a rest day, have some school work to do...tomorrow's Workout A time
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  18. #78
    Wet bag of sand Reko1993's Avatar
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    ^Solid macros. You ever go to the "dirty" side?
    You lose some, you lose some. You may as well not bother
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  19. #79
    Bloody but unbowed fittofattofit's Avatar
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    Nice volume on those workouts and great form on those two vids. RDLs look great and the 120kg x 10 looked easy for you. How long do those whole body sessions take you? I note that you've got a strong deadlift but that you're not deadlifting at the moment - are you sticking with the 12 rep RDLs because the current focus is on hypertrophy?
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  20. #80
    All weights were lifted gallagnm's Avatar
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    strong lifts yesterday brotha. Used thos fat gripz a couple times in the past. Its something im not much of a fan of but I know a lot of people like them. Let us know how they are!
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  21. #81
    Registered User Clabuilder91's Avatar
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    Originally Posted by FierceStrength View Post
    nice squats man..i like the bar. also, those are some sweet plates i wish we had those here badass. like the nutrition as well. did you put this program together yourself or is it a template from somewhere?
    Yeah! That bar kicks some serious a** I made my program myself, It's a pretty standard full body AB template with one exercise per muscle group and 4 set of 8-12 reps for major compounds and 3 sets of 8-12 reps for isolations/arms/calf ecc. I designed it this way because I want an high training frequency so I have to keep low volume for each muscle group each time I workout. Plus I wanted to implement an high(ish) rep range so 8-12 reps semeed spot on. Do you like how I set it up? do you have something ti suggest? I'm always open about hearing other people's opinions

    Originally Posted by Reko1993 View Post
    ^Solid macros. You ever go to the "dirty" side?
    Thanks, man. I eat clean most of the time. It may seem strange but I prefer the taste of natural and simple food and dishes I don't really like junk food that much!

    Originally Posted by fittofattofit View Post
    Nice volume on those workouts and great form on those two vids. RDLs look great and the 120kg x 10 looked easy for you. How long do those whole body sessions take you? I note that you've got a strong deadlift but that you're not deadlifting at the moment - are you sticking with the 12 rep RDLs because the current focus is on hypertrophy?
    Thanks man! My sessions usually last 90-100 min for the weights plus 30 min of cardio eheh. At the moment I prefer to do RDL because my main phocus, right now, is hypertrphy and because I want to have a deadlifting variation in the 8-12 rep range and conventional DLs are not the best choice in that regard. In addition, I consider my RDL as an hamstring dominant movement and with a full body approach where I often end up deadlifting twice a week I find that RDL are easier to recover from then conventional DLs.

    Towards the half/end of October I'll start an upper/lower split I made up using some GST and 5/3/1 BBB concepts and I'll be deadlifting heavy weekly!

    Originally Posted by gallagnm View Post
    strong lifts yesterday brotha. Used thos fat gripz a couple times in the past. Its something im not much of a fan of but I know a lot of people like them. Let us know how they are!
    Thanks, man. I'm eager to try them! Once I do, I'll get you covered on how it went/feels. But I have some time left before they arrive...them shipping times you know ahahah
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    Wow you are very strong for your size. Your log looks great. Subbed
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  23. #83
    Registered User Clabuilder91's Avatar
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    ^ Thanks man! Appreciate it

    Workout A:

    Flat barbell bench

    75kg (165lbs) x 10
    75kg (165lbs) x 10
    75kg (165lbs) x 9
    75kg (165lbs) x 8

    Pull ups

    BW x 16
    BW x 16
    BW x 16
    BW x 16

    Squats

    130kg (286lbs) x 8
    130kg (286lbs) x 8
    130kg (286lbs) x 8
    130kg (286lbs) x 8
    60kg (132lbs) x 30 ---> High rep, pump set!

    - I planned on doing 125kg (275lbs) x 4 sets of 10 but I couldn't find the 2,5kg (5,5lbs) plates so I did 130kg x 4 sets of 8. Next time I'll get 4 sets of 10 with this weight than I'll move up to 135-140kg

    Ohp

    45kg (100lbs) x 10
    45kg (100lbs) x 10
    45kg (100lbs) x 10
    45kg (100lbs) x 8

    Close grip bench

    65kg (143lbs) x 8
    65kg (143lbs) x 8
    60kg (132lbs) x 8

    Bb curls

    45kg (100lbs) x 10
    45kg (100lbs) x 9
    45kg (100lbs) x 8

    Calf raises: 4 sets of 12 with 80kg (175lbs)

    Rhomboids pulls: 5-6 sets supersetted with the calf raises

    Cardio: 30 minutes steady state on the treadmill

    - Notes: great workout today, everything went well. Going to up the weights/reps next time!

    I'll update later with today's nutrition
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  24. #84
    Bloody but unbowed fittofattofit's Avatar
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    Strong squatting with the 130kg!
    "Better to wear out than rust out!"

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    ^ Thanks man. Loving your signature eheh

    Yesterday's nutrition

    - Meal 1: 100g oats, 250ml milk, 3 eggs, oil, bread
    - Meal 2: 100g pasta, 150g meat, oil, vegetables
    - Meal 3 (post wo): ham and cheese sandwich, 1 banana
    - Meal 4 & 5:**Cheat Meal**

    Today's and off day for me, maybe I'll do some jump roping at homr if I make the time. Tomorrow's Workout B day and it's gonna be brutal!
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  26. #86
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    Strong 30-rep squats. I would throw up lol
    You lose some, you lose some. You may as well not bother
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  27. #87
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    ^ Thanks man!

    Today I did some barbell complexes at home along with some jump roping, here it's how it went:

    - Complex: DL,BOR,Hang Clean, OHP, Back Squat, Lunges. I did 4 rounds, The first one I did 6 reps each with 30kg, the second 6 reps each with 40kg, the third 4 reps each with 50kg and the fourth 3 reps each with 60kg. Between rounds I rested the time it took me to complete the whole sequence (if the complex took me 90 seconds, I rested 90 seconds and so on).

    - Jump rope: 60 seconds on / 45 seconds of x 10

    It was a great, tough and fun conditioning session!
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  28. #88
    Always eating DavoBC's Avatar
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    Nice squats! Subscribed.
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    Originally Posted by Clabuilder91 View Post
    ^ Thanks man!

    Today I did some barbell complexes at home along with some jump roping, here it's how it went:

    - Complex: DL,BOR,Hang Clean, OHP, Back Squat, Lunges. I did 4 rounds, The first one I did 6 reps each with 30kg, the second 6 reps each with 40kg, the third 4 reps each with 50kg and the fourth 3 reps each with 60kg. Between rounds I rested the time it took me to complete the whole sequence (if the complex took me 90 seconds, I rested 90 seconds and so on).

    - Jump rope: 60 seconds on / 45 seconds of x 10

    It was a great, tough and fun conditioning session!
    That sounds like a crossfit WOD!

    Awesome conditioning work though!
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  30. #90
    Registered User Clabuilder91's Avatar
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    Originally Posted by DavoBC View Post
    Nice squats! Subscribed.
    Thanks man, welcome abroad!

    Originally Posted by fittofattofit View Post
    That sounds like a crossfit WOD!

    Awesome conditioning work though!
    Yes, it's quite similar to crossfit but it's something I made up myself yesterday eheh I was bored from studying all day so I wanted to have a ball busting cardio session

    Yesterday's nutrition: about 2850 Calories

    - Meal 1: 100g oats, 3 eggs, 250ml milk
    - Meal 2: 100g rice, 150g meat, vegetables, oil, fruit
    - Meal 3: 100g pasta, 100g tuna, oil, vegetables
    - Meal 4: 2 slices whole wheat bread, 200g cottage cheese, 30g almonds

    Today's workout B day and a pretty busy day but I'll make sure to update later
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