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  1. #31
    FeBrah ccmarks's Avatar
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    What matters is that you went and did something I probably would have went "screw this" and went to bed lol

    Have you ever heard of the app zombies,run! I know it's on iPhone and I do believe android has it now..awesome way to do your cardio..seriously check it out. It's like a video game you play while your running.
    *Saved by the blood of the Lamb crew*

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  2. #32
    sleep- work- lift- bacon resilience5241's Avatar
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    Originally Posted by ccmarks View Post
    What matters is that you went and did something I probably would have went "screw this" and went to bed lol

    Have you ever heard of the app zombies,run! I know it's on iPhone and I do believe android has it now..awesome way to do your cardio..seriously check it out. It's like a video game you play while your running.
    That's what I kept telling myself. "You're already here, just do SOMETHING."

    I've never heard of the app but it sounds hilarious. I have the iPhone so I'll look it up. Right now I use Netflix on my phone. Somehow I skipped season 5 of Sons of Anarchy so that's what I've been watching for the past week or so.

    2/4

    --Super Set--
    Squat
    95 x 20
    135 x 12
    175 x 8
    195 x 8
    Glute Bridges (shoulders on bench)
    60 x 20
    70 x 20
    100 x 10
    100 x 10
    Active Rest: 20 Jump Squats

    SIDE NOTE: I want to try glute bridges off the floor sometime. I think I could take on more weight but my back always activates off the bench (especially when super setting with a compound lift lol).

    --Super Set--
    Leg Press
    315 x 20 (wide stance)
    315 x 20 (narrow stance)
    405 x 16 (wide stance)
    405 x 18 (narrow stance)
    495 x 20 (wide only)
    SLDL
    70 x 20
    100 x 15
    110 x 15
    135 x 10
    135 x 10
    Active Rest: 20 Jumping Jack Burpees

    Misc. Calf Raise Exercises
    1 leg, both legs, calf raise machine, line jumps.

    +45 mins steady state.


    I finally used my Polar heart rate band/watch and I loved it! Surprisingly the machine heart rate handles were only +/- 1 of the Polar all times that I checked it.

    I can't remember the last time I was actually excited for weigh-ins. I want Saturday to get here so I can see where I'm at lol. Plus I get an incentive (although my trainer won't tell me what the incentive is!) once I have 10lbs lost. I think he caught on to the fact that I respond well to positive reinforcement haha.
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

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    http://forum.bodybuilding.com/showthread.php?t=158537933

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  3. #33
    Registered User mavd's Avatar
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    Wow that is a crazy intense glute day! I'd be hobbling for 3 days if I did that lol. Question for you, every time I've tried glute bridges with a bench my neck hurts. I take this to mean I'm not putting myself "high" enough on the bench. What part of your back/shoulders do you put on the edge of the bench?
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  4. #34
    Registered User Fawnl's Avatar
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    Originally Posted by resilience5241 View Post
    That's what I kept telling myself. "You're already here, just do SOMETHING."

    I've never heard of the app but it sounds hilarious. I have the iPhone so I'll look it up. Right now I use Netflix on my phone. Somehow I skipped season 5 of Sons of Anarchy so that's what I've been watching for the past week or so.

    2/4

    --Super Set--
    Squat
    95 x 20
    135 x 12
    175 x 8
    195 x 8
    Glute Bridges (shoulders on bench)
    60 x 20
    70 x 20
    100 x 10
    100 x 10
    Active Rest: 20 Jump Squats

    SIDE NOTE: I want to try glute bridges off the floor sometime. I think I could take on more weight but my back always activates off the bench (especially when super setting with a compound lift lol).

    --Super Set--
    Leg Press
    315 x 20 (wide stance)
    315 x 20 (narrow stance)
    405 x 16 (wide stance)
    405 x 18 (narrow stance)
    495 x 20 (wide only)
    SLDL
    70 x 20
    100 x 15
    110 x 15
    135 x 10
    135 x 10
    Active Rest: 20 Jumping Jack Burpees

    Misc. Calf Raise Exercises
    1 leg, both legs, calf raise machine, line jumps.

    +45 mins steady state.


    I finally used my Polar heart rate band/watch and I loved it! Surprisingly the machine heart rate handles were only +/- 1 of the Polar all times that I checked it.

    I can't remember the last time I was actually excited for weigh-ins. I want Saturday to get here so I can see where I'm at lol. Plus I get an incentive (although my trainer won't tell me what the incentive is!) once I have 10lbs lost. I think he caught on to the fact that I respond well to positive reinforcement haha.
    Wow... Strong girl is strong!! I wouldn't be walking for a week. Serious.
    Squats and Maple syrup son. Squats and Maple syrup.

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  5. #35
    Registered User V.I.C's Avatar
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    Originally Posted by Fawnl View Post
    Wow... Strong girl is strong!!
    This ^^
    Good work! Keep going
    Vic's transformation thread: http://forum.bodybuilding.com/showthread.php?t=147620463
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  6. #36
    Pipsqueak BubsNBean's Avatar
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    Dang!! 195 squat in a superset? Srs?

    You're amazing!
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  7. #37
    FeBrah ccmarks's Avatar
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    Squats to glute bridges/hip thrusters are always an awesome combo. Personally I put my almost my whole upper back down to about the bottom of my shoulder blades on the bench. I have added those in to help with the top end of my deads..which I'm catching you Rex slowly but surely..and damn I wish I could mirror your squat..I think it's because I hate them so much they are my worst lift lol

    Also..how do you keep the bar from rolling around when you do your glute raises? I wrap it in a towl but its not always effective.
    *Saved by the blood of the Lamb crew*

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  8. #38
    Koala flyfreefit's Avatar
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    Good work babydoll <3
    Follow my journey! -->
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  9. #39
    sleep- work- lift- bacon resilience5241's Avatar
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    Originally Posted by mavd View Post
    Wow that is a crazy intense glute day! I'd be hobbling for 3 days if I did that lol. Question for you, every time I've tried glute bridges with a bench my neck hurts. I take this to mean I'm not putting myself "high" enough on the bench. What part of your back/shoulders do you put on the edge of the bench?
    I do something similar to CC. I rest at least as much as half of my shoulder blades on the bench and let my neck follow the movement. I drop my butt down until it's only an inch or so off of the floor so my neck rests at that point also.

    Originally Posted by Fawnl View Post
    Wow... Strong girl is strong!! I wouldn't be walking for a week. Serious.
    Originally Posted by V.I.C View Post
    This ^^
    Good work! Keep going
    Originally Posted by BubsNBean View Post
    Dang!! 195 squat in a superset? Srs?

    You're amazing!
    Originally Posted by flyfreefit View Post
    Good work babydoll <3
    Thanks, guys! I'm very surprised at where my strength has been, especially since I just restarted Keto two weeks ago. It's been fun not counting cals, losing weight and maintaining strength. Honestly, I think there's something to be said about just listening to what your body's asking for.

    Originally Posted by ccmarks View Post
    Squats to glute bridges/hip thrusters are always an awesome combo. Personally I put my almost my whole upper back down to about the bottom of my shoulder blades on the bench. I have added those in to help with the top end of my deads..which I'm catching you Rex slowly but surely..and damn I wish I could mirror your squat..I think it's because I hate them so much they are my worst lift lol

    Also..how do you keep the bar from rolling around when you do your glute raises? I wrap it in a towl but its not always effective.
    I use one of the foam pieces that some people use to squat with. I also kind of press the bar down into my lap as kind of a reassurance/added resistance.


    2/5

    --Triple Set--
    DL
    135 x 15
    155 x 10
    185 x 10
    225 x 8
    235 x 3
    Pull-Downs
    70 x 15 x 2
    100 x 10 x 2 (couple of these were negatives when I started failing)
    Inverted Rows
    BW x 10 x 4

    ACTIVE REST: Explosive jump squats. 4 sets of 10.

    BB Row
    45 x 20 OH
    45 x 20 UH
    65 x 15 OH
    65 x 15 UH
    95 x 10 OH
    95 x 10 UH
    135 x 5 OH
    (Mel I stole this from you, sounds like a Beyonc song uh oh uh oh uh oh oh no no)

    Close Grip Pull Down
    70 x 10 x 3 (UH & OH)
    100 x 10 x 1 (UH only and they were negatives, my grip was toast at this point)

    + 20 minutes alternating intervals of sprints and burpee long jumps + 45 mins steady state.
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

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  10. #40
    sleep- work- lift- bacon resilience5241's Avatar
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    2/6
    Rest day. Got to play DD for my roommate and our friends but it was a good time!





    Debating between chest/tri or shoulders for tonight. Decisions...
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

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  11. #41
    Koala flyfreefit's Avatar
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    Originally Posted by resilience5241 View Post
    2/6
    Rest day. Got to play DD for my roommate and our friends but it was a good time!





    Debating between chest/tri or shoulders for tonight. Decisions...
    All three Das wat I'ma do!
    Follow my journey! -->
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  12. #42
    sleep- work- lift- bacon resilience5241's Avatar
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    Originally Posted by flyfreefit View Post
    All three Das wat I'ma do!
    I ended up settling on chest. Since my trainer and I have been neglecting arms so badly we decided to give them their own day lol.

    2/7

    --Super Set--
    Bench Press
    65 x 20
    95 x 12
    105 x 10
    115 x 8
    135 x 4 - fought for 5 but didn't quite make it
    Elevated Push-Up
    10 x 4

    --Super Set--
    Flat DB Press
    25 x 20
    30 x 15
    35 x 15
    40 x 10
    DB Fly
    15 x 20
    17.5 x 16
    20 x 10
    20 x 10

    Did a couple misc. cable fly exercises but neglected to write the weights down.

    Ended this day with 45 mins incline walking steady state.

    2/8

    --------With Trainer-----------
    This workout is too hard to try and organize into a journal entry. We did multiple circuits incorporating bi/tri and abs. Pressdowns, preachers, kickbacks, stability ab work, hammers, skull crushers, cable curls etc.

    Also did a 20 min HIIT circuit and 55 mins steady state after. Safe to say I'm well adapted to Keto because I literally smelled like a bottle of acetone after the workout.

    Weigh In on 2/7: 177
    + 2 lbs since last week.


    I think TOTM had a lot to do with that weigh-in. Not discouraged yet but going to add in cal counting this week.
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

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  13. #43
    Hammy Hammy Hobbes thehobbes's Avatar
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    Damnnn, strong lifts girl, and BACON! Yeah!! Very impressed by squat sets.
    Originally Posted by resilience5241 View Post
    BB Row
    45 x 20 OH
    45 x 20 UH
    65 x 15 OH
    65 x 15 UH
    95 x 10 OH
    95 x 10 UH
    135 x 5 OH
    (Mel I stole this from you, sounds like a Beyonc song uh oh uh oh uh oh oh no no)
    I lol'd
    Current PRs:
    Bench Press: 195x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 275x1

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  14. #44
    Registered User Fawnl's Avatar
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    Originally Posted by resilience5241 View Post
    Weigh In on 2/7: 177
    + 2 lbs since last week.


    I think TOTM had a lot to do with that weigh-in. Not discouraged yet but going to add in cal counting this week.
    ^Can be such a bish! I ignore my weight around PMS time. There is just no point.
    Squats and Maple syrup son. Squats and Maple syrup.

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  15. #45
    Pipsqueak BubsNBean's Avatar
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    Originally Posted by Fawnl View Post
    ^Can be such a bish! I ignore my weight around PMS time. There is just no point.
    Completely agree
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  16. #46
    Koala flyfreefit's Avatar
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    You're doing weekly weigh-ins? My weight hasn't budged for days which is weird cause I usually have 4lb fluctuations either way... best gauge is to weigh in when you're feeling skinniest

    not srs



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  17. #47
    sleep- work- lift- bacon resilience5241's Avatar
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    Originally Posted by thehobbes View Post
    Damnnn, strong lifts girl, and BACON! Yeah!! Very impressed by squat sets.
    Thank you! Hell yeah for bacon!

    Originally Posted by Fawnl View Post
    ^Can be such a bish! I ignore my weight around PMS time. There is just no point.
    Originally Posted by BubsNBean View Post
    Completely agree
    Yay for being womenz! :/ I feel wayyy less fluffy today so I have optimistic hopes for this Saturday's weigh-in.
    Originally Posted by flyfreefit View Post
    You're doing weekly weigh-ins? My weight hasn't budged for days which is weird cause I usually have 4lb fluctuations either way... best gauge is to weigh in when you're feeling skinniest

    not srs



    semi srs
    Haha, I'm with you on that! Unfortunately my trainer gets to pick the time...and that dreadful moment is every Saturday at 11am lol.

    2/10

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    25 x 15
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    ACTIVE REST: 15 burpees

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    Originally Posted by flyfreefit View Post
    You're doing weekly weigh-ins? My weight hasn't budged for days which is weird cause I usually have 4lb fluctuations either way... best gauge is to weigh in when you're feeling skinniest

    not srs



    semi srs
    I usually weigh myself the same day and time each week. Which I've strategically chosen because it's usually the day in the week I feel skinniest
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    sleep- work- lift- bacon resilience5241's Avatar
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    Originally Posted by BubsNBean View Post
    I usually weigh myself the same day and time each week. Which I've strategically chosen because it's usually the day in the week I feel skinniest
    Huge love/hate relationship with the scale. I know the number on there is far from all that matters, but it just feels so much better to see that number go down consistently lol.
    If it is important to you, you will find a way.
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    Originally Posted by resilience5241 View Post
    Huge love/hate relationship with the scale. I know the number on there is far from all that matters, but it just feels so much better to see that number go down consistently lol.
    Yep. I hate it too. But it's a nice barometer for consistency.
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  21. #51
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    Originally Posted by resilience5241 View Post
    Huge love/hate relationship with the scale. I know the number on there is far from all that matters, but it just feels so much better to see that number go down consistently lol.
    Even weighing the same time of day and day of week is going to give a lot of variation due to your ummm female cycle. It's annoying, but I weigh every morning to look for the general downward trend. If you don't want to do that, I'd say only weigh once a month on the day you start Auntie Flow because unless you are super-duper-crazy dependable, it can be hard to gauge where you are in your exact cycle otherwise. And of course, that's not really the day you want to look at a scale.
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    Originally Posted by BubsNBean View Post
    I usually weigh myself the same day and time each week. Which I've strategically chosen because it's usually the day in the week I feel skinniest
    LOL, me too Bubs... Friday morning! BEFORE the beer and junk weekend food start!!
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  23. #53
    sleep- work- lift- bacon resilience5241's Avatar
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    Originally Posted by BubsNBean View Post
    Yep. I hate it too. But it's a nice barometer for consistency.
    Agreed.
    Originally Posted by mavd View Post
    Even weighing the same time of day and day of week is going to give a lot of variation due to your ummm female cycle. It's annoying, but I weigh every morning to look for the general downward trend. If you don't want to do that, I'd say only weigh once a month on the day you start Auntie Flow because unless you are super-duper-crazy dependable, it can be hard to gauge where you are in your exact cycle otherwise. And of course, that's not really the day you want to look at a scale.
    I weigh-in with my trainer every Saturday, so there will always be that one Saturday that just stands to tick me off :P
    Originally Posted by Fawnl View Post
    LOL, me too Bubs... Friday morning! BEFORE the beer and junk weekend food start!!
    Haha!! That's the spirit!
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    2/11

    1 hr 10 mins steady state.



    Kinda dropped the ball on my calories yesterday, ended around 1400, but I guess not too bad for a non-training day. Tonight is legs and HIIT with my trainer. His leg days are brutal, but I'm looking forward to it.

    I've had a couple people message me asking why I do so much steady state. The answer doesn't have much to do with weight loss. I aim to keep my heart rate somewhere around 140 (not because of the mystical 'fat loss zone' either). The reason I started incorporating SS is because I normally spend around 10-12 hours a day sitting in a chair at work, another 1-2 hours a day in my car, and 3 hours a night during class. That's a lot of sitting! All that in consideration, my hour of incline walking is next to nada. I have tightness problems with my hip flexors (specifically when squatting) and IMO a majority of that has to do with sitting all day long. Plus I just enjoy an extra opportunity to clear my head and watch SOA on my Netflix
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  25. #55
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    Originally Posted by resilience5241 View Post
    2/11

    1 hr 10 mins steady state.



    Kinda dropped the ball on my calories yesterday, ended around 1400, but I guess not too bad for a non-training day. Tonight is legs and HIIT with my trainer. His leg days are brutal, but I'm looking forward to it.

    I've had a couple people message me asking why I do so much steady state. The answer doesn't have much to do with weight loss. I aim to keep my heart rate somewhere around 140 (not because of the mystical 'fat loss zone' either). The reason I started incorporating SS is because I normally spend around 10-12 hours a day sitting in a chair at work, another 1-2 hours a day in my car, and 3 hours a night during class. That's a lot of sitting! All that in consideration, my hour of incline walking is next to nada. I have tightness problems with my hip flexors (specifically when squatting) and IMO a majority of that has to do with sitting all day long. Plus I just enjoy an extra opportunity to clear my head and watch SOA on my Netflix
    You're down to 153????? When the HELL did that happen??? You are killing your cut!!! Are you still planning to compete?
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    sleep- work- lift- bacon resilience5241's Avatar
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    Originally Posted by Fawnl View Post
    You're down to 153????? When the HELL did that happen??? You are killing your cut!!! Are you still planning to compete?
    I wish I was at 153! Haha, I've been trying to figure out how to switch it from saying my stats to my location. I get called out too many other places on the forum for being 5'2/175. I know I shouldn't care and blah blah but it's annoying trying to give legit advice and some douche has to be like "oh yeah, take advice from a whale" lol. Sad hippo is sad.

    Trainer & I are planning for the Nicole Wilkins open show here in MI on July 19th. Cut is definitely progressing, so I think it's doable as long as I don't fall off the wagon.
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    2/12
    ----------With trainer-------------

    Seated Ham Curl
    50 x 30
    70 x 10 x 10 (10 sets, 10 reps, 30 seconds rest between)

    1 Leg Standing Leg Curl
    30 x 20 ea
    50 x 10 x 5 (5 sets, 10 reps ea., 30 seconds rest)

    Leg Press
    185 x 30
    225 x 10 x 3 (each rep was comprised of a half rep and a full rep, killer for keeping the tension on the quads)
    275 x 10 x 3 (same as above)
    315 x 10 x 3 (same)
    405 x 8 x 1 (same as above with drop set back down to 315 and 225 til failure)

    --Super Set--
    SLDL
    90 x 20 x 3
    Walking Lunges
    45 x 20 x 3 (10 each leg)

    + 20 mins HIIT and 1 hour steady state.
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  28. #58
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    Niiiice workouts OP! Are you going to enter the bb.com bp contest?

    Originally Posted by resilience5241 View Post
    I wish I was at 153! Haha, I've been trying to figure out how to switch it from saying my stats to my location. I get called out too many other places on the forum for being 5'2/175. I know I shouldn't care and blah blah but it's annoying trying to give legit advice and some douche has to be like "oh yeah, take advice from a whale" lol. Sad hippo is sad.
    At the top of the page go to My Profile, it'll take you to bodyspace. You can change wt/ht/location/age and choose for each one if you want it to be posted under your avi or hidden. It's easy to do now, it used to delete my age every time I changed my wt and it would take me forever to figure it out lol.

    Oh and 170lb Crew ftw, I just ham-roll over people if they call me out on that.
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    sleep- work- lift- bacon resilience5241's Avatar
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    Originally Posted by thehobbes View Post
    Niiiice workouts OP! Are you going to enter the bb.com bp contest?
    Thank you!! I didn't know there was one?? Might have to check it out. But I'm trying to compete so I know my numbers won't likely be going up any time soon so I might have to skip out this time.


    Originally Posted by thehobbes View Post
    At the top of the page go to My Profile, it'll take you to bodyspace. You can change wt/ht/location/age and choose for each one if you want it to be posted under your avi or hidden. It's easy to do now, it used to delete my age every time I changed my wt and it would take me forever to figure it out lol.

    I feel so stupid, but I get to this point and I don't know where to go to have the options to change it. It only allows me to change my height/weight but not replace it...what am I missing??

    Originally Posted by thehobbes View Post
    Oh and 170lb Crew ftw, I just ham-roll over people if they call me out on that.
    Woohoo, 170 crew! I'm right there with you about telling 'em to buzz off...chit is just petty and gets old after awhile lol.
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    Originally Posted by resilience5241 View Post
    Thank you!! I didn't know there was one?? Might have to check it out. But I'm trying to compete so I know my numbers won't likely be going up any time soon so I might have to skip out this time.





    I feel so stupid, but I get to this point and I don't know where to go to have the options to change it. It only allows me to change my height/weight but not replace it...what am I missing??



    Woohoo, 170 crew! I'm right there with you about telling 'em to buzz off...chit is just petty and gets old after awhile lol.
    Totally understand what you are saying. So many azzholes out there....
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