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  1. #331
    Randy Marsh GravyVeins's Avatar
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    For what it's worth, TNM is one of my favorite posters. Keep grinding you sonofabitch.
    7/09/14 - 250 lbs
    5/02/15 - 176.2 lbs
    7/31/15 - 187.8 lbs

    Losing Fat Log: http://forum.bodybuilding.com/showthread.php?t=162925161&page=22
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  2. #332
    Forever Cutting TheNormalMan's Avatar
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    Originally Posted by thetrustysteed View Post
    Im the same way man. During the work week I can keep my diet in check and have very little problems.

    Weekend hits, go out, and end up waking up the next morning like chit I went overboard and ate bad.

    Best thing to do is get back on track and I'm starting to get a gameplan before I go out so I know my limits and don't get tempted.
    I know the feeling all too well of still planning and then messing up even after you think everything is going right.

    Originally Posted by phoenix4444 View Post
    Can you walk after all that
    Haha, I can still functionally move around. That's about all I'm good for currently.

    Originally Posted by GravyVeins View Post
    For what it's worth, TNM is one of my favorite posters. Keep grinding you sonofabitch.
    What's up Gravy, nice to see you around again man.

    It has been awhile.

    What have you been up to man? Still maintaining those great losses I hope?

    Here we go. Back at it yet again.
    Only Those Who Risk Going Too Far Can Possibly Find Out How Far One Can Go

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  3. #333
    Forever Cutting TheNormalMan's Avatar
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    Week 6, Day 4 (Reboot)

    Week 6, Day 4 (Reboot)

    Arnold Blueprint to Mass
    Chest, Back


    Incline Barbell Bench Press
    4x155
    4x185
    4x205
    4x225
    4x225
    4x225
    4x245
    4x255
    4x225
    4x225

    Flat Barbell Bench Press
    6x225
    6x245
    6x275
    6x295
    13x225

    Dumbbell Flyes / Cable Crossovers (Superset)
    12x40 / 12x22.5
    12x40 / 12x22.5
    12x40 / 12x22.5
    12x40 / 12x25
    12x40 / 12x25

    Chin Ups: Narrow Grip (35 Total) ((Goal is 50 by Program Design))
    1x7
    1x6
    1x5
    1x6
    1x6
    1x5
    Big improvements on my pull-ups since just Monday. Did 5 more total reps in 2 less sets.

    Two Dumbbell Row / T-Bar Row (Superset)
    8x25 / 8x105
    8x25 / 8x105
    8x25 / 8x120
    8x25 / 8x120
    8x25 / 8x120
    8x25 / 8x120
    8x25 / 8x120
    8x25 / 7x120

    Thoughts
    Four brutal workouts for the week completed and I'm still going strong.

    Definitely feeling it. These Arnold workouts truly leave you wiped out at the end. I will never argue about that when I push myself to my limit.

    Feels good to be getting most of my old strength back once again.

    Only Those Who Risk Going Too Far Can Possibly Find Out How Far One Can Go

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  4. #334
    Forever Cutting TheNormalMan's Avatar
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    Week 6, Day 5 (Reboot)

    Week 6, Day 5 (Reboot)

    Arnold Blueprint to Mass
    Shoulders, Arms


    Standing Barbell Military Press
    4x115
    4x125
    4x135
    4x135
    4x145
    4x155
    4x155
    4x165
    4x165
    10x135

    Arnold Dumbbell Press / DB Lateral Raise (Superset)
    8x60 / 8x15
    8x65 / 8x12
    8x70 / 8x12
    8x75 / 8x12
    8x75 / 8x12

    Dumbbell Upright Row / Bent Over DB Rear Delt Flyes (Superset)
    6x25 / 12x12
    6x25 / 12x12
    6x30 / 11x12
    6x30 / 12x12
    6x30 / 12x12

    Barbell Curls
    8x65
    8x75
    8x75
    8x75
    8x85
    5x105
    5x115
    5x115

    Dumbbell Concentration Curls / Seated Dumbbell Curls (Superset)
    6x30 / 6x35
    6x35 / 6x40
    6x35 / 6x40
    6x35 / 6x40
    6x35 / 6x40

    Close-Grip Barbell Bench Press (1-10 Method Dropset)
    1x195
    2x185
    3x175
    4x165
    5x155
    6x145
    7x135
    8x125
    9x115
    10x95

    Triceps Pushdown / Bodyweight Skullcrushers (Superset)
    15x80 / 10xBodyweight
    15x90 / 10xBodyweight
    15x90 / 10xBodyweight
    15x90 / 12xBodyweight
    15x90 / 9xBodyweight

    Wrist Curls / Reverse Wrist Curls (Superset)
    12x50 / 12x50
    12x50 / 12x50
    12x50 / 12x50
    12x50 / 12x50
    12x50 / 12x50

    Thoughts
    Few days late in posting my workouts for last week.

    Didn't miss any workouts last week. Diet definitely wasn't as good as I wanted it to be. Forever my Achilles's heel.

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  5. #335
    Forever Cutting TheNormalMan's Avatar
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    Week 6, Day 6 (Reboot)

    Week 6, Day 6 (Reboot)

    Arnold Blueprint to Mass
    Legs


    Barbell Front Squat
    8x115
    8x125
    8x135
    8x145
    8x155
    8x155
    8x155
    5x115

    Deadlifts
    5x205
    5x205
    5x205

    Barbell Lunge
    4x95
    4x95
    4x95
    4x95

    Leg Extensions / Leg Curls (Superset)
    20x105 / 20x80
    20x110 / 20x85
    18x110 / 20x85
    20x110 / 20x85
    18x110 / 20x85

    Seated Calf Raises
    10x140
    10x160
    10x160
    10x190
    10x190
    10x190
    10x190
    10x190
    10x190

    Thoughts
    My back continues to get stronger so it's making it easier for me to push myself harder on leg day.

    Small increments every week. Lead to big improvements over time.

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  6. #336
    Registered User sipnam's Avatar
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    Go for it, man! so hard but so happy
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  7. #337
    Forever Cutting TheNormalMan's Avatar
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    Week 6, Day 7 (Reboot)

    Nutrition

    Calories: 2200
    Protein: 140 grams

    Thoughts

    Hit a bit of a mental roadblock last few days in regards to my nutrition (as always).

    Training intensity was as high as it's been since I started, if not even more so.

    I know that my nutrition habits will be my biggest demon I have to fight on my fitness journey, but I had forgotten just how damn debilitating they leave me some days.

    Trying to resist urges and cravings, at times, feels like I just got done fighting an epic battle scene in a movie.

    It's a stupid analogy, but that's how I feel sometimes after they pass and I'm still standing strong on the days I successfully defeat them.

    The other times, I still fight but I am defeated and then I personally hang my head in shame, because I know I have the power to fight.

    As they say, what's done is done, but it doesn't mean it's not frustrating as hell to deal with.

    New day, new week, two more weeks of Arnold Blueprint.

    In all my past attempts of the Blueprint, I've never made it past week 4, so the fact that I'm still going strong for week 7 speaks volumes of my resolve this time around.

    As long as I draw breath, I will still continue to pick myself back up and fight. That's the difference now.
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  8. #338
    fluffier than avi phoenix4444's Avatar
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    And on we go.

    Challenges are made to be conquered.

    Those workouts are intense. It probably drive your hunger through the roof. Appetite is a hard thing to control when your putting your body through the wringer.

    Keep battling, I know you will
    *Trying to stay sane and get back to avi status.
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  9. #339
    Forever Cutting TheNormalMan's Avatar
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    Originally Posted by phoenix4444 View Post
    And on we go.

    Challenges are made to be conquered.

    Those workouts are intense. It probably drive your hunger through the roof. Appetite is a hard thing to control when your putting your body through the wringer.

    Keep battling, I know you will
    Can't quit the fight now. Already too far back into it again.

    You are correct in that the workouts do make me hungrier than normal, but at the same time, my issues with portion control go far deeper then a few intense workouts.

    This is something I have to fight everyday, even when I'm not working out or do any kind of physical activity.

    For the first time in a long time in regards to my nutrition and fitness, I'm not letting small setbacks turn into big spirals like I almost always used to in the past.

    One or two days of bad eating in the grand scheme of things really does nothing except set you back those one or two days.

    My days of bad eating clock in at maybe around 3000-4000 calories at the end of the day.

    With my physical job and the routine I'm on right now, that's probably not too far off what I burn every day as it is.

    In the past, I used to let bad days basically ruin the rest of the week for me, but now, I get up and get back on track the next day.

    No more using small derailments as an excuse to throw the whole week to hell anymore.
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  10. #340
    Forever Cutting TheNormalMan's Avatar
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    Week 7, Day 1 (Reboot)

    Week 7, Day 1 (Reboot)

    Arnold Blueprint to Mass
    Chest, Back


    Incline Barbell Bench Press
    4x185
    4x205
    4x225
    4x225
    4x225
    4x245
    4x255
    4x255
    4x225
    4x225

    Flat Barbell Bench Press
    4x225
    6x275
    6x295
    5x315
    10x225

    Dumbbell Flyes / Cable Crossovers (Superset)
    12x45 / 12x50
    12x45 / 12x50
    12x45 / 12x50
    12x45 / 12x50
    12x45 / 12x50

    Chin Ups: Narrow Grip (39 Total) ((Goal is 50 by Program Design))
    1x7
    1x5
    1x5
    1x5
    1x5
    1x6
    1x6

    Bent Over Barbell Row / T-Bar Row (Superset)
    8x90 / 8x120
    8x110 / 8x130
    8x110 / 8x130
    8x140 / 7x140
    8x140 / 7x130

    Thoughts
    Only two more weeks of Arnold Blueprint to Mass left to go.

    I've lost 12 pounds since I started this program and increased my strength substantially.

    I think after I've finished this program, I'm going to switch to a more cut friendly routine and focus on dropping fat again.

    Then I'm thinking after the New Year, maybe giving this program another run and focusing more on eating for lean bulk during this time.

    Guess it's going to depend on how serious I stay about dropping a real amount of fat and getting back in really good shape again.

    But overall, solid workout today.

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  11. #341
    happy NoCarbsNoSugar's Avatar
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    you're doing great
    keep at it!
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  12. #342
    Forever Cutting TheNormalMan's Avatar
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    Week 7, Day 1 (Reboot)

    Nutrition

    Calories: 1500
    Protein: 100 grams

    Thoughts

    My calories are usually always pretty low after the weekend or after days I eat excessively.

    Like I've mentioned before, fasting for upwards of 24 hours is a typical practice of mine after I eat extra. Both mentally and physically it helps me on a personal level doing this.

    And then today, I'm going to increase my intake back to around 2000-2200 again which is about where I've been successfully losing at and still comfortable eating.

    Still surprised I've made it this far through the Arnold Blueprint.

    I'm not going to lie, I didn't expect to finish it when I started it again second week of October. I was expecting to fail going into it which sounds terrible, but that's truly how I thought.

    I still have eleven more workouts to get through before I can claim victory, but I've made it much farther than I thought I was going too.

    That's a victory in itself.
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  13. #343
    Forever Cutting TheNormalMan's Avatar
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    Originally Posted by sipnam View Post
    Go for it, man! so hard but so happy
    Thanks man.

    This is indeed without a doubt the toughest training program I've ever done, but I love the challenge.

    Originally Posted by NoCarbsNoSugar View Post
    you're doing great
    keep at it!
    Thanks!
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  14. #344
    Forever Cutting TheNormalMan's Avatar
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    Week 7, Day 2 (Reboot)

    Week 7, Day 2 (Reboot)

    Arnold Blueprint to Mass
    Shoulders, Arms


    Standing Barbell Military Press
    4x115
    4x115
    4x135
    4x135
    4x155
    4x155
    4x165
    4x165
    4x175
    8x135

    Arnold Dumbbell Press / DB Lateral Raise (Superset)
    8x65 / 8x12
    8x70 / 8x12
    8x70 / 8x12
    8x75 / 8x12
    8x80 / 8x12

    Dumbbell Upright Row / Bent Over DB Rear Delt Flyes (Superset)
    6x30 / 12x12
    6x35 / 12x12
    6x35 / 11x12
    6x35 / 12x12
    6x35 / 12x12

    Barbell Curls
    8x65
    8x75
    8x75
    8x85
    8x85
    5x105
    5x115
    5x115

    Dumbbell Concentration Curls / Seated Dumbbell Curls (Superset)
    6x35 / 6x40
    6x35 / 6x40
    6x35 / 6x40
    6x35 / 6x40
    6x35 / 6x40

    Close-Grip Barbell Bench Press (1-10 Method Dropset)
    1x195
    2x185
    3x175
    4x165
    5x155
    6x145
    7x135
    8x125
    9x115
    10x105

    Skullcrushers / DB One Arm Triceps Extensions (Superset)
    15x60 / 15x12
    15x60 / 15x12
    15x60 / 15x12
    15x60 / 15x12
    15x60 / 15x12

    Wrist Curls / Reverse Wrist Curls (Superset)
    12x60 / 12x60
    12x60 / 12x60
    12x60 / 12x60
    12x60 / 12x60

    Thoughts
    Good lord these shoulder and arm workouts are brutal.

    Took me just over two hours today to get through this all the volume and finish strong.

    These workouts are truly a grind but I love the challenge and push myself on every single set.

    Getting there rep by rep.

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  15. #345
    Bro-ccoli AndreSerra's Avatar
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    Originally Posted by TheNormalMan View Post

    Week 7, Day 2 (Reboot)

    Arnold Blueprint to Mass
    Shoulders, Arms


    Standing Barbell Military Press
    4x115
    4x115
    4x135
    4x135
    4x155
    4x155
    4x165
    4x165
    4x175
    8x135

    Arnold Dumbbell Press / DB Lateral Raise (Superset)
    8x65 / 8x12
    8x70 / 8x12
    8x70 / 8x12
    8x75 / 8x12
    8x80 / 8x12

    Dumbbell Upright Row / Bent Over DB Rear Delt Flyes (Superset)
    6x30 / 12x12
    6x35 / 12x12
    6x35 / 11x12
    6x35 / 12x12
    6x35 / 12x12

    Barbell Curls
    8x65
    8x75
    8x75
    8x85
    8x85
    5x105
    5x115
    5x115

    Dumbbell Concentration Curls / Seated Dumbbell Curls (Superset)
    6x35 / 6x40
    6x35 / 6x40
    6x35 / 6x40
    6x35 / 6x40
    6x35 / 6x40

    Close-Grip Barbell Bench Press (1-10 Method Dropset)
    1x195
    2x185
    3x175
    4x165
    5x155
    6x145
    7x135
    8x125
    9x115
    10x105

    Skullcrushers / DB One Arm Triceps Extensions (Superset)
    15x60 / 15x12
    15x60 / 15x12
    15x60 / 15x12
    15x60 / 15x12
    15x60 / 15x12

    Wrist Curls / Reverse Wrist Curls (Superset)
    12x60 / 12x60
    12x60 / 12x60
    12x60 / 12x60
    12x60 / 12x60

    Thoughts
    Good lord these shoulder and arm workouts are brutal.

    Took me just over two hours today to get through this all the volume and finish strong.

    These workouts are truly a grind but I love the challenge and push myself on every single set.

    Getting there rep by rep.

    Man, this workout really seems devastating!! Good job dude.
    5'9 - 30 years
    Jan 16th - 330lbs

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  16. #346
    Registered User BellaValerina's Avatar
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    Lightbulb

    The only thing that's ever worked for me is not giving me an option to cheat. Mentally I tell myself "if you cheat or eat off plan, you might as well never of started. You aren't going to throw away all that time and hardship you've already dedicated." Then I just move on past the fantasy of cheat foods. Sometimes it takes looking at food porn on Pinterest. Other times it's just eating my on plan snack/meal like a robot. I try to be 40 days consistent before I go back to relaxed eating for 2 months or so. Secret to diet success!
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  17. #347
    Forever Cutting TheNormalMan's Avatar
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    Week 7, Day 2 (Reboot)

    Nutrition

    Calories: 2500
    Protein: 170 grams

    Thoughts

    Was super hungry after yesterday's workout and ended up eating a little more than I had planned.

    But with my activity levels, a few hundred calories is no big deal now and then.

    I'd rather take in a few extra hundred calories now then have it blow up on me later.

    I'm also thinking that 2000 calories might be a little low currently and maybe 2500 is better suited for now.

    Can't really judge now since it's Thanksgiving in two days.

    But after the holiday, I'm going to experiment with 2500 again for a week and see if that does any better.

    The key will be not cheating on the weekends or straying.

    Dieting all week doesn't mean crap if you continue to blow it on the weekends as I'm well discovering again.

    At least for once, I'm crushing my weight training so some of those extra calories are being put to use.
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  18. #348
    Forever Cutting TheNormalMan's Avatar
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    Originally Posted by AndreSerra View Post
    Man, this workout really seems devastating!! Good job dude.
    Thanks man.

    It's a brutal routine, but this is the first time I've stuck with this routine for the entire eight weeks and the results are showing.

    The volume is just brutal and each workout takes upwards of two hours most days depending on how long I take to rest between sets.

    Originally Posted by BellaValerina View Post
    The only thing that's ever worked for me is not giving me an option to cheat. Mentally I tell myself "if you cheat or eat off plan, you might as well never of started. You aren't going to throw away all that time and hardship you've already dedicated." Then I just move on past the fantasy of cheat foods. Sometimes it takes looking at food porn on Pinterest. Other times it's just eating my on plan snack/meal like a robot. I try to be 40 days consistent before I go back to relaxed eating for 2 months or so. Secret to diet success!
    Hey Val, nice to see you again.

    That's a good strategy and it sounds like the way I used to mentally approach my nutrition with all my crazy crash diets in the past.

    You're part of the reason I'm taking a different approach this time to my fat loss instead of diving back in with the all or nothing mindset that I used to have.

    We both know I'm an on and off guy when it comes to this and that seems to be largely based on how strict I get with myself in regards to dieting.

    I'll be the first to admit that currently, I need to get a little more serious with my overall nutrition intake, especially on the weekends, but I can honestly say that for the first time in years, I'm making progress and it's not a strain mentally to cut.

    It's no 20 pounds in 6 weeks like I can do on RFL or some other crash diet plan, but I think for the first time in a very long while, I'm making steps towards long term changes I can stick with, which is the ultimate goal.

    But I think I'm going to take your approach for at least a short while after Thanksgiving and run the gauntlet so to speak until Christmas.

    Long term changes or not, I am very goal focused when I set my mind to it and I think this is just what I need.
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  19. #349
    fluffier than avi phoenix4444's Avatar
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    Originally Posted by TheNormalMan View Post
    Nutrition

    Calories: 2500
    Protein: 170 grams

    Thoughts

    Was super hungry after yesterday's workout and ended up eating a little more than I had planned.

    But with my activity levels, a few hundred calories is no big deal now and then.

    I'd rather take in a few extra hundred calories now then have it blow up on me later.
    So much this.
    *Trying to stay sane and get back to avi status.
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  20. #350
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    Week 7, Day 3 (Reboot)

    Week 7, Day 3 (Reboot)

    Arnold Blueprint to Mass
    Legs


    Barbell Back Squat
    8x185
    8x185
    8x205
    8x225
    8x225
    8x245
    8x275
    8x275

    Stiff Leg Deadlift
    6x95
    6x115
    6x135
    6x135
    6x135
    Stopped on sixth set due to low back pain again.

    Barbell Lunge
    Skipped these days because I went down for 1st rep and nearly collapsed.

    Leg Extensions / Leg Curls (Superset)
    20x105 / 20x80
    20x110 / 20x85
    20x110 / 20x85
    20x110 / 20x85
    20x110 / 20x90

    Seated Calf Raises
    10x160
    10x160
    10x180
    10x180
    10x180
    10x180
    10x200
    10x200
    10x200
    10x200

    Thoughts
    Ok, so I'll admit I overdid it on the bask squats today, but I hit my rhythm about 3 sets in and I kind of forced myself through it and pushed the gauntlet.

    My back has been getting better each week, but I'm still not 100%.

    Surprisingly though, it wasn't bothering me on squats today, only when I finished and started my deadlifts did I really start to feel it.

    All my squats were good form too. Slow, controlled, down to parallel and explosive back up for every rep.

    And I know I could have loaded even more weight on the bar and crushed it too, but I'm still building up.

    But strength wise and how I felt today, I could have probably have nailed 315 for 8 good reps based on how I was feeling easy.

    I'm a little annoyed I had to skip lunges today, but I tried two times to perform them and my legs nearly gave out at the bottom of the 1st rep both times.

    On my first attempt, I seriously dropped my knee completely to the ground and it took me a good five seconds before I could stand back up.

    Going to be fun trying to walk tomorrow.

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  21. #351
    fluffier than avi phoenix4444's Avatar
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    Its a day for larding tomorrow, who needs to walk.

    Eat well tomorrow and the recovery will be fast.

    That's what I am telling myself anyway
    *Trying to stay sane and get back to avi status.
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  22. #352
    Forever Cutting TheNormalMan's Avatar
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    Originally Posted by phoenix4444 View Post
    Its a day for larding tomorrow, who needs to walk.

    Eat well tomorrow and the recovery will be fast.

    That's what I am telling myself anyway
    Haha, indeed.

    Not as sore today as I thought I was going to be surprisingly.

    Definitely feeling it in my glutes and quads, but I'm definitely not out for the count like I thought I was going to be.

    Feasting begins in three hours, can't wait!
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  23. #353
    Forever Cutting TheNormalMan's Avatar
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    Week 7, Day 4 (Reboot)

    Week 7, Day 4 (Reboot)

    Arnold Blueprint to Mass
    Chest, Back


    Incline Barbell Bench Press
    4x185
    4x205
    4x225
    4x225
    4x225
    4x245
    4x265
    4x275
    4x275
    (failed last rep)
    9x225

    Flat Barbell Bench Press
    6x225
    6x275
    6x295
    6x315
    (failed last rep)
    12x185

    Dumbbell Flyes / Cable Crossovers (Superset)
    12x45 / 12x22.5
    12x45 / 12x22.5
    12x45 / 12x25
    12x45 / 12x25
    12x45 / 12x25

    Chin Ups: Narrow Grip (50 Total) ((Goal is 50 by Program Design))
    1x8
    1x6
    1x6
    1x5
    1x7
    1x4
    1x5
    1x4
    1x5
    Did all 50 today! Huge improvements in just three weeks! So happy!

    Bent Over Barbell Row / T-Bar Row (Superset)
    8x110 / 8x105
    8x110 / 8x115
    8x130 / 8x125
    8x130 / 8x125
    8x130 / 8x125
    8x130 / 8x125
    8x130 / 8x125
    8x130 / 8x125

    Thoughts
    Truly pushed myself to my physical limits today. Failed more sets today than I have in a long time.

    Nothing is sweeter than that feeling when you discover that your mental strength is close to the limits of what your body can physically handle.

    I've got an incredibly long ways to go still, but I'm getting there day by day.

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  24. #354
    Registered User Ondle's Avatar
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    I'm on a forever cut as well

    Just remember it's a mild struggle man. Also great pressing strength!

    and happy thanksgiving
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  25. #355
    Thick tara19's Avatar
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    Good to hear things are on track,
    Keep at it!
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  26. #356
    Forever Cutting TheNormalMan's Avatar
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    Originally Posted by Ondle View Post
    I'm on a forever cut as well

    Just remember it's a mild struggle man. Also great pressing strength!

    and happy thanksgiving
    Happy holidays to you as well my friend.

    In the nearly 10 years I've been on my fitness journey, I can't recall one time where I was actively trying to gain lean mass as the main focus of my program.

    It seems like I'm always recovering from my last relapse, some worse then others.

    I've always been strong, but I know that once I get back to 210 or under, my strength will drop.

    210 is about the point where I find it hard to maintain the strength levels I can reach when I'm heavier.

    Originally Posted by tara19 View Post
    Good to hear things are on track,
    Keep at it!
    Thanks Tara! Looks like you're doing well too.

    Seeking perfection, grinding for consistency, striving for excellence.
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  27. #357
    Forever Cutting TheNormalMan's Avatar
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    Week 7, Day 4 (Reboot)

    Nutrition

    Calories: Don't know or care
    Protein: 200+ grams

    Thoughts

    Happy Thanksgiving everyone!

    Hope everyone had a blessed day and lots of good food.

    I certainly enjoyed myself, but didn't go hogwild like I have in years past. Don't regret a single bite.

    So one trick for getting back on track that I'll share and this works really well for me after big cheat days or unplanned lapses in diet is fasting for 24 hours.

    I know this is a common practice many people on here use either in this fashion or with IF, but I find it really helps me reset and get my focus back.

    I've already done this several times since I resumed my fitness journey seven weeks ago and personally, it's a really great tool for me.

    It's not a matter of trying to starve myself or force myself to eat less, it's more of a mental and reboot tool that I use, almost like hitting reset on a computer.

    Personally, most times hunger is a non issue during this fast since I'm still full from the day before and even if I do get hungry, I usually drink coffee or tea and that holds me over.

    I know everyone has their own tricks for dealing with diet lapses, but this tool works really well for me and maybe it can help someone else down the road when they find themselves trying to mentally recover from a bad day of dieting.

    We're human. We make mistakes and our plans never go fully the way we want them too.

    The key is having solutions in place and ways of dealing with curveballs so we can resume our journey and never give up.
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  28. #358
    Forever Cutting TheNormalMan's Avatar
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    Week 7, Day 5 (Reboot)

    Week 7, Day 5 (Reboot)

    Arnold Blueprint to Mass
    Shoulders, Arms


    Standing Barbell Military Press
    4x135
    4x135
    4x155
    4x155
    4x165
    4x165
    4x175
    4x185
    (failed 4th rep)
    4x155
    7x135

    Arnold Dumbbell Press / DB Lateral Raise (Superset)
    8x60 / 8x12
    8x65 / 8x12
    8x70 / 8x12
    5x70 / 8x12
    (failed completely on this set)
    8x70 / 8x12

    Dumbbell Upright Row / Bent Over DB Rear Delt Flyes (Superset)
    6x25 / 12x12
    6x25 / 12x12
    6x25 / 11x12
    6x25 / 12x12
    6x25 / 12x12

    Barbell Curls
    8x65
    8x65
    8x75
    8x75
    8x75
    5x95
    5x95
    5x95

    Dumbbell Concentration Curls / Seated Dumbbell Curls (Superset)
    6x30 / 6x35
    6x30 / 6x35
    6x30 / 6x35
    6x30 / 6x35
    6x30 / 6x35

    Close-Grip Barbell Bench Press (1-10 Method Dropset)
    1x175
    2x165
    3x155
    4x145
    5x135
    6x125
    7x115
    8x105
    9x95
    10x85

    Triceps Pushdown / Bodyweight Skullcrushers (Superset)
    15x100 / 12xBodyweight
    15x110 / 15xBodyweight
    15x110 / 15xBodyweight
    15x110 / 15xBodyweight
    15x110 / 15xBodyweight

    Wrist Curls / Reverse Wrist Curls (Superset)
    12x50 / 12x50
    12x50 / 12x50

    Thoughts
    Really struggled physically and mentally during my workout today.

    I think the fatigue and stress that I've put my body through on the last seven weeks of this Arnold Blueprint is finally starting to catch up with me.

    In a way, I'm kind of glad that I'm pretty much done with this program and only have one more week to go.

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  29. #359
    Forever Cutting TheNormalMan's Avatar
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    Week 7, Day 5 (Reboot)

    Nutrition

    Calories: 2000
    Protein: 140 grams

    Thoughts

    Enjoyed my holiday, but right back on track the day after.

    No leftovers for me, just picking right back up where I left off.

    Surprisingly easy to get back on track when you're focused on a long term goal.

    My goal isn't even crystal clear to me currently, but it's strong enough to pull me back up every time now.

    Currently working on deciding exactly what I want, then making that my focus.
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  30. #360
    Registered User BellaValerina's Avatar
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    BellaValerina is just really nice. (+1000) BellaValerina is just really nice. (+1000) BellaValerina is just really nice. (+1000) BellaValerina is just really nice. (+1000) BellaValerina is just really nice. (+1000) BellaValerina is just really nice. (+1000) BellaValerina is just really nice. (+1000) BellaValerina is just really nice. (+1000) BellaValerina is just really nice. (+1000) BellaValerina is just really nice. (+1000) BellaValerina is just really nice. (+1000)
    BellaValerina is offline
    Reading your reply made me so happy. You're a very dedicated person and no matter what happens, somewhere, somehow, you always pick up and start again. You are incredibly resilient. Keep thinking about how all your behaviors fit into the big picture so that you can create a realm of normalcy. Think about how your stress level would go down then! BTW - What supplements are you taking? I think you're a person that would really benefit from 5 HTP, vitamin D, and omega 3 combo. It really helps with mood and "feel good" brain function. 6g omega of EPA/DHA in the AM with breakfast (usually 6 1g gel caps or 4 Triple Strength Fish Oil from GNC.) Next meal/snack 1 to 2 5 HTP capsules (between 150-300mg) and 10,000iu of vitamin D (2 small gel caps.) I think you'd surprise yourself with how much that'd help you mentally.

    Also if you are feeling extremely hungry or in the mood to binge, try psyllium husk powder (natural from GNC or another store) 1 tbsp mixed with crystal light or another low calorie flavored liquid. Mix it up and chug it before it solidifies. The fiber stays brown in the liquid but it tastes natural - maybe like saw dust but the texture is like jello. Does wonder to take away cravings. I use it a lot at night when I'm craving food but I shouldn't eat anymore.
    View my story of becoming "Female Transformation of the Week" at: http://www.bodybuilding.com/fun/operation-dream-barbie-is-a-success.html
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