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  1. #151
    Registered User BB-archeologist's Avatar
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    Location: Palmer, Alaska, United States
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    4/21/16 Chest, Shoulders

    Hammer Strength Chest Press
    30x90
    15x90
    10x90
    10x140
    10x180
    10x200
    6x230
    18x90

    Lateral Raise Machine
    20x50
    15x65
    10x65
    10x80
    10x80

    Incline Dumbbell Flies
    12x40
    10x40
    10x22.5

    Overhead Press
    15x45
    8x95
    5x115
    5x125
    5x135
    5x135
    4x135

    Face Pulls
    25x80
    25x110
    10x130
    8x150

    Cable Flies
    12x50
    10x60
    8x70
    6x70
    7x60

    Super-Tasties
    8x15
    5x15

    Notes: I kind of just did a bunch of stuff and it turned out to be a pretty nice little workout.
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  2. #152
    Prep Coach NaturalPursuit's Avatar
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    ^^^sometimes improvisation is the best!
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  3. #153
    Registered User BB-archeologist's Avatar
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    Location: Palmer, Alaska, United States
    Age: 37
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    4/22/16 Arms

    Barbell Curls Superset w/ Overhead Cable Triceps
    15x55 20x30
    15x55 20x40
    13x55 23x40
    12x55 12x40
    12x55 20x40

    Dumbbell Hammer Sissy Curls Superset w/ Dumbbell Curls
    12x25 12x25
    12x25 8x25
    10x25 6x25

    Rope Cable Triceps Superset w/ Dumbbell American Press
    23x40 6x25
    15x40 6x25
    12x40 6x25

    Forearms
    Wrist Curls A lot X Many

    Cardio:
    20 Min. Treadmill
    5 Min. HIIT (5X 30 sec. walk, 30 sec. sprint)
    15 Min. LISS
    Calories = 230

    Notes: Actually did my cardio early this morning, then lifted while my daughter was napping. Super convenient having my own set up only steps away. I also finished work on my deadlift platform, so I will be breaking it in tomorrow with some heavy pulls.
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  4. #154
    Registered User BB-archeologist's Avatar
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    Location: Palmer, Alaska, United States
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    4/23/16 Deadlifts

    Conv. Deadlift - No belt, no wraps, no straps
    10x135
    8x225
    5x315
    1x385
    1x405
    1x435
    1x455
    1x475

    Sumo Deadlifts
    8x225
    5x275
    4x315
    1x365
    1x385
    1x405
    1x425
    5x315
    2x315

    Cardio:
    21 Min. Treadmill
    5 Min. HIIT (5X 30 sec. walk, 30 sec. sprint)
    16 Min. LISS
    Calories = 259

    Notes: Nothing but deads today. Worked up to 475 on conventional, then switched to sumo's. I've only done sumo's a few times since December so I was pretty pleased to have pulled 425 so easily without much practice. If my theory holds true, all the progress I've made on conventionals over the last 5 months will bring my sumo style up big time on meet day. We shall see...
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  5. #155
    Prep Coach NaturalPursuit's Avatar
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    I love the carryover between conventional and sumo…its always best to utilize both IMHO
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  6. #156
    Registered User BB-archeologist's Avatar
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    Location: Palmer, Alaska, United States
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    4/26/16 Bench

    Bench
    30x45
    25x45
    20x45
    10x135
    8x185
    3x205
    3x225
    1x235
    3x245
    3x245
    3x245
    3x245
    3x235
    12x185
    5x250 (Slingshot)

    Cardio:
    21 Min. Treadmill
    6 Min. HIIT, 15 Min. LISS
    Calories = 259

    Notes: Solid bench session.
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  7. #157
    Registered User BB-archeologist's Avatar
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    4/27/16 Squat, Legs

    Squat
    10x45
    10x45
    10x45
    10x135
    8x185
    6x225
    2x250
    2x275
    1x300
    1x315
    1x335
    1x315
    1x335
    1x345
    5x315
    3x315
    10x225

    Lying Leg Curls
    30x30
    25x40
    20x50
    15x155

    Leg Extensions
    25x65
    10x65
    10x65
    10x65

    Notes: I'm not sure where this session came from but I will definitely take it. By far the best squatting I've done in recent memory. Legs are trashed.
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  8. #158
    Registered User BB-archeologist's Avatar
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    Location: Palmer, Alaska, United States
    Age: 37
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    4/28/16 Shoulders, Triceps

    Overhead Press Superset w/ Dumbbell American Press
    25x45 16x25
    10x45 15x25
    12x95 10x25
    10x115 10x25
    8x125 10x25
    6x135 8x25
    4x135 10x25
    12x95 10x25
    10x95 6x25

    Reverse Flies Superset w/ Cable Triceps Superset w/ Dumbbell Side Raises
    18x25 20x40 10x25
    10x25 12x50 10x25
    8x25 10x50 8x25

    Cardio:
    16 Min. Treadmill
    6 Min. HIIT, 10 Min. LISS
    Calories = 202

    Notes: Nothing fancy. Just a lot of sets and reps in a short timeframe.
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  9. #159
    Registered User BB-archeologist's Avatar
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    4/29/16
    Cardio:
    25 Min. Treadmill
    6 Min. HIIT, 19 Min. LISS
    Calories = 302

    4/30/16
    Cardio:
    I went out and climbed a mountain. Matanuska Peak to be exact. Totaled just under 8 miles round trip while gaining about 5,000 vertical feet. I find that I need to take one day at the beginning of field season to just go out into the hills and kick the living crap out of myself. This gets me in "field shape" and I'm now ready tackle all the mountainous obstacles that lie in wait this summer.

    5/1/16
    26 Min. Treadmill
    6 Min. HIIT, 20 Min. LISS
    Calories = 311
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  10. #160
    Registered User BB-archeologist's Avatar
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    5/2/2016

    Deadlifts - Sumo style, no belt, no wraps, no straps
    10x135
    8x225
    6x315
    1x385
    1x405
    1x445
    1x465
    1x485
    1x500
    2x405
    3x315

    Notes: Worked up to 500 on sumo's and ripped that bastard off the ground fairly easily. A video is posted below. Yes, I bent the crap out of my (only) bar.

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  11. #161
    Registered User BB-archeologist's Avatar
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    5/3/16 Alaskan Adventure

    Lived the dream today for work. We went out on the boat into Prince William Sound. Traveled about 30 miles northeast from Whittier to a place in College Fiord called Coghill Mountain. Once there, I was dropped of by said boat.

    My mission for the day was to map an old hiking trail that leads from the drop off point way back to a cabin next to Coghill Lake. I'd have my high-precision GPS unit on and would hike the trail while taking photos and notes about the trail's condition along the way.

    Long-story short, it was one of the most amazing days of my life. Ended up hiking about 7.4 miles through true Alaskan rain forest. Waterfalls, ferns, mosses dangling from the conifer trees, and wildlife galore. Made it to the cabin, hung out and enjoyed the silence. Talk about the most wonderful feeling of isolation and aloneness one can experience.

    Hiked back out to the waterfront and got picked up by the boat late afternoon. Made the trek back to the mainland. All in all, saw doll's sheep, moose, black nosed porpoises, ducks, geese, swans, and komerants.

    Probably one of the best days I've had yet on Earth. Burned a few calories along the way, too.
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  12. #162
    Registered User BB-archeologist's Avatar
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    5/5/16 Back, Biceps, Calves

    Donkey Calves
    40x45
    15x45
    20x45
    15x45
    15x45

    Lat Pull Downs Superset w/ Dumbbell Curls
    50x45 15x25
    30x60 15x25
    15x90 17x25
    8x115 15x25
    8x110 17x25
    10x110 15x25

    Lying Dumbbell Rows Superset w/ Reverse Grip Barbell Curls
    20x25 10x85
    20x25 10x85
    20x25 10x85
    20x25 10x85
    20x25 10x85

    Towel Hammer Curls
    15x25
    15x25
    10x25

    Cardio:
    20 Min. Treadmill
    6 Min. HIIT, 14 Min. LISS
    Calories = 254

    Notes: Woke up late and only had enough time to do half my workout this morning so I finished it off when I got home. Worked out quite nicely. Two pumps in one day? A Happy Camper, indeed.
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  13. #163
    Registered User BB-archeologist's Avatar
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    Location: Palmer, Alaska, United States
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    5/6/16 Squat

    Squats
    10x45
    10x45
    10x45
    10x135
    8x185
    4x225
    1x250
    1x275
    1x300
    1x315
    1x335
    1x350
    1x360
    3x315
    3x315
    3x315
    3x315
    3x315

    Cardio:
    21 Min. LISS on Treadmill
    Calories = 235

    Notes: Squats upon squats today. This was seriously the best squat session I have had for quite awhile. Considering that I was struggling with 300 back in March vs. what transpired today and the progress has been rather significant. Pretty pleased with that.
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  14. #164
    Registered User BB-archeologist's Avatar
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    Location: Palmer, Alaska, United States
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    5/7/16 Hike, Bench

    5.2 Mile Hike up a mountainside

    Bench
    30x45
    20x45
    20x45
    10x135
    8x185
    3x205
    3x225
    1x245
    1x260
    1x275
    3x250
    3x250
    3x250
    3x250
    3x250
    8x225 - Slingshot
    8x225 - Slingshot
    8x225 - Slingshot

    Notes: Yeah, so some pretty crazy stuff happened today. This morning, I went out and hiked way up the side of this mountain. Had my daughter in the backpack plus water, food, and supplies. My GPS had me at 5.2 total miles.

    Then I came home, put my daughter down for her nap, went to the garage and did a little benching. Worked up to 275 for a single, which is the highest number I've hit since I was a senior in college. You know, back when I was young and healthy and before everything got hurt. It felt pretty smooth, too, except for the fact that my right arm always locks out before my left.

    What's so crazy is that I hit the bench PR after completely kicking my own butt on the mountain. Perhaps I'm on to something...

    I'm now starting Week 6 of my peaking phase and apparently the plan is working.
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  15. #165
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    5/8/16 Hiking

    4.5 Mile Hike on Government Peak



    5/9/16 Arms

    Overhead Rope Cable Triceps (for time) Superset w/ Dumbbell American Press
    1 Min. X 20 8x25
    1 Min. X 30 5x25
    1 Min. X 30 5x25
    1 Min. X 30 4x25
    1 Min. X 30 4x25

    Barbell Reverse Curls Superset w/ Seated Dumbbell Towel Curls
    10x90 12x25
    10x90 12x25
    10x90 10x25
    10x90 10x25
    10x90 10x25


    10x90 12x2
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  16. #166
    Registered User BB-archeologist's Avatar
    Join Date: Nov 2009
    Location: Palmer, Alaska, United States
    Age: 37
    Posts: 222
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    5/10/16 Chest, Shoulders

    Incline Dumbbell Bench
    20x55
    10x65
    8x80
    8x80
    6x80

    Overhead Press
    15x45
    10x95
    7x115
    4x135
    4x135
    4x135
    4x145

    Hammer Strength Chest Press
    30x90
    12x180
    6x230
    5x250
    4x270
    12x180
    20x90

    Incline Reverse Dumbbell Flies
    20x25
    12x25
    10x25
    10x25
    10x25

    Seated Calves
    25x50
    20x90
    10x140
    8x140
    10x90

    Standing Calf Machine
    20x90
    15x180
    10x230
    10x230
    10x180
    15x90

    Standing Calf Machine - Occluded
    20x90
    11x90
    8x140
    10x140
    10x140

    Notes: High volume, huge pump, nice training session.
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  17. #167
    Registered User BB-archeologist's Avatar
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    5/11/16 Deadlift, Back

    Deadlifts - Sumo
    10x135
    8x225
    6x315
    1x385
    1x405
    1x435
    1x455
    1x475
    1x500
    13x315

    Neutral Grip Pull Downs
    30x90
    12x110
    10x130
    5x150
    4x170
    11x90

    Hammer Strength Rows
    6x110
    10x90
    10x90
    10x90
    10x90

    Notes: The goal for today was to work up to a heavy single with 515, then to do some back off sets with 405 and 315 to accumulate more volume. I made the mistake of deadlifting at the commercial gym instead of at home, so of course it had to be ruined by other people.

    As I'm loading 500 on the bar, dude walks up and asks if I'm done yet...while I'm putting more weight on. I tell him I've got a few more sets to go and ask if he wants to work in. He declines and opts to sit on a bench and watch me instead. It was rather annoying.

    In my mind I am thinking, "it's not like you need a special apparatus to deadlift. Just a bar, plates, and a little floor space. There are plenty of each. Why do you feel the need to sit and stare and subsequently rush me? Because you want to use this particular spot on the floor? Makes no sense."

    Ended up getting so irritated that I just wrapped it up. And this is why all future pulling sessions will be in my garage where the only idiot in the vicinity is me.
    Last edited by BB-archeologist; 05-13-2016 at 08:40 AM. Reason: Forgot notes
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  18. #168
    Registered User BB-archeologist's Avatar
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    5/13/16 Bench, Calves

    Bench
    30x45
    20x45
    20x45
    10x135
    8x185
    3x205
    3x225
    1x245
    1x265
    1x280
    7x225
    5x225
    5x225
    1x225

    Donkey Calves
    281 Total Reps with 50 lbs.

    Notes: Hit 280 on bench, 5 lbs. more than last week, which is another Old Guy PR for me. Pretty excited about that. Finished off with many, many donkey calf raises. I am now going to take my daughter and the dog out for a hike.

    It is 75 degrees in Alaska and we are currently having a little over 17 hours of daylight, which is one of the strangest things I've ever experienced. It makes you never want to go to bed because at 10:00 at night it looks like noon outside. Then the sun starts poking over the mountain again at, like, 3:00 a.m., and it is completely light out by 5.

    You feel totally energized all the time, which is awesome, but it definitely has an impact on one's circadian rhythm. You don't realize how important the day-night cycle is for your body until you live at an extreme latitude and experience the more distant ends of the spectrum.
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  19. #169
    Registered User jaredmus's Avatar
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    281 donkey calf raises , how did that feel?
    Trying to improve day in and day out.

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  20. #170
    Registered User BB-archeologist's Avatar
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    Originally Posted by jaredmus View Post
    281 donkey calf raises , how did that feel?
    Calves were pretty wrecked. That evening I went out and hiked about 5 miles. Then I got up on Saturday morning and went for another hike, came home and did squats and even more donkey calf raises, then went out and hiked again on Sunday morning. Gotta get the old legs ready for field season, right babe?
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  21. #171
    Registered User BB-archeologist's Avatar
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    5/14/16 Squats, Calves

    4.5 Mile Hike in the Talkeeta Mountains

    Squats
    10x45
    10x45
    10x45
    10x135
    8x185
    3x225
    1x275
    1x300
    1x315
    1x335
    1x355
    1x365
    6x315
    5x315
    5x315

    Donkey Calves
    160 Total Reps with 50 lbs.

    Notes: Hit another Old Guy Squat PR today at 365, and that was after hiking up the side of a mountain in the morning. 4 plate-squats are lingering just around the corner.
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  22. #172
    Registered User BB-archeologist's Avatar
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    5/15/16 Hike

    5 Mile Hike

    5/16/16

    Cardio:
    30 Min. Total
    6 Min. HIIT, 24 Min. LISS
    Calories = 395
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  23. #173
    Registered User BB-archeologist's Avatar
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    5/17/16 Chest, Shoulders, Calves, Biceps

    Hammer Strength Chest Press
    20x90
    20x90
    20x90
    20x90
    10x180
    7x230
    5x250
    5x270
    4x270
    8x180

    Incline Dumbbell Bench
    15x55
    6x80
    6x80
    6x80

    OHP Machine
    20x50
    15x65
    8x80
    10x80
    8x80
    10x80

    Standing Calf Machine
    15x90
    15x140
    10x140
    12x140
    12x140
    8x140
    10x90
    10xEmpty

    Seated Calves
    10x90
    10x90
    6x90
    8x90
    12x90

    Incline Dumbbell Curls
    10x30
    6x30
    6x30
    6x30

    Dumbbell Hammer Curls
    5x55
    6x50
    4x50
    5x45

    Cardio:
    30 Min. Treadmill
    6 Min. HIIT, 24 Min. LISS
    Calories = 397

    Notes: Very fast-paced with a lot of volume in a short amount of time. Felt good. On to deadlifts tomorrow...
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  24. #174
    Registered User BB-archeologist's Avatar
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    5/18/16 Deadlifts

    Deadlifts - Sumo
    10x135
    8x225
    6x315
    1x405
    1x455
    1x475
    1x505
    1x515
    5x405

    Deadlifts - Conventional
    13x315
    10x315

    Notes: Awesome day. The goal was 515 and I smoked it. One more pulling session to go...
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  25. #175
    Registered User BB-archeologist's Avatar
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    5/19/16 Cardio

    26 Minutes LISS

    5/20/16 Cardio, Arms

    A.M. Cardio
    25 Minutes LISS on Treadmill

    P.M. Arms
    Rope Cable Triceps
    20x20
    20x20
    15x20

    Dumbbell Curls
    15x25
    15x25
    15x25

    Dumbbell American Press
    17x25
    12x25
    12x25
    12x25
    10x25
    10x25

    Reverse Barbell Curls
    12x65
    10x65
    12x65
    10x65
    10x65
    10x65

    Notes: Went to two-a-days since the weight cut is on. 14 days till weigh-ins and I'm sitting about 10 lbs. over, which is pretty manageable. Blasted arms in about 35 minutes on my lunch break.
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  26. #176
    Registered User BB-archeologist's Avatar
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    Howdy Everyone,
    This log has gone silent for awhile, I will admit. Things have been pretty busy what with summertime and all. Between work, fighting fire, training, and traveling, logging into BB.com has fallen somewhat lower on the priority list.

    To get you up to speed, I just made the journey back to Alaska from the great state of Texas a few days ago. My family and I went down to San Antonio for USPA Bench and Deadlift Nationals, an event for which I'd been training for the last 27 weeks. I will post the video recap below.

    Cliff notes is that it was wildly successful. After cutting 14 lbs. in an hour and half to make weight, the meet could not have gone any better. I ended up winning the silver medal in the deadlift, narrowly missing a national championship by 2.5 kilos. I was more than happy with the result, though, because I ended up exceeding the goals I had lined out for myself and shattered my own Alaska state record by 49 lbs. I will take 2nd place in the nation any day of the week.

    It was extremely validating just to have qualified for the meet and to have been able to sit in the same room with so many strong, strong individuals. Especially after blowing out 2 discs in my back in 2011 and being told by MD after MD that I'd never lift anything heavy again. I was determined as hell and I stuck with it. When those two things come together, good things happen.

    Any who, enjoy the video...

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  27. #177
    Registered User BB-archeologist's Avatar
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    So the obvious question is, "What's Next?"

    That is a strong inquiry and to be completely honest I've been mauling it over pretty heavily during the last few days. I find myself at a crossroads. I had originally planned on turning right and prepping for a couple pro bodybuilding shows next spring, most notably the Mr. Alaska contest in April. I still want to go that route, but there is this other half of me wants to hang a hard left, bump up a weight class in powerlifting and continue chasing that 600 lb. deadlift that has eluded me for so long.

    Both options have their pros and cons. I love many things about the bodybuilding lifestyle, but I'm not sure how I feel about stepping onstage anymore. There are many reasons behind these thoughts, but I'm just not quite sure I love that particular aspect of it anymore. Plus, I have become somewhat disillusioned with where the sport is at right now and I have serious doubts about where it is going and whether or not I want to be a part of it anymore. Yes, I see clearly the irony of posting such feelings on bodybuilding.com.

    I have a feeling, though, that my mind may change given some time to think it over, and I would hate to let my pro card lapse and then immediately regret having not pursued it to the hilt.

    I don't know, man. I just don't know. What I do know is that I will get up early tomorrow morning, go the gym, and train. I will eat my chicken and broccoli. I will do my cardio. And I think that's what is really important. Staying healthy and strong and leading by example for my daughter. So that is what I'm going to do.

    I thank you all for your support and for following along on this journey. I may or may not be back on the boards when a decision is reached.

    Until then, keep training hard, my friends.

    C
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  28. #178
    Protein Protege TGreggors's Avatar
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    Thanks for coming back around, even if only for a moment, to get an update in. You put on an awesome performance. I can completely understand why one wouldn't want to go through with the prep, especially with such a young child and a seemingly hectic schedule. And besides, if you want to leave a good example for your daughter, you gotta think which route would allow for you to do that better. Contest prepping and going through with all of the consequences/negativities that go along with it or by continuing your pursuit for PRs. Everyone says it, but the stage will always be there.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

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