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  1. #1711
    clownslayer SaviorSelfJT's Avatar
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    More S/B/D today

    Then curls again

    It might just be my imagination but I swear theres a difference from just ONE single workout with those plate curls. I swear theres noticeably more muscle mass around my elbow in the forearm area. And last time I could hammer curl the 25s by the handle extended but I absolutely could not hold them in a horizontal position. Today I could

    I tried to upload a picture. I took an arm pic from my phone and then uploaded to imgur but their new edit tool doesn't let you resize/crop so no bueno
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  2. #1712
    Registered User coachcalande's Avatar
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    Keto day 4 - shoulder press results

    240x fail …close!

    Training sets…
    185x7,5,5,3
    Satisfying!
    Moving on to upright rows.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  3. #1713
    Work in Progress CW47's Avatar
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    November 28, 2022

    Push Press
    85 pounds - 5 sets x 5 reps

    Overhead Seated Pin Press
    65 pounds - 3 sets x 10 reps

    Good progress. Only managed to do 9 total reps last time on the push press with the same weight. I'll shoot for 6x6 next time.
    Also saw really good improvement on the pin press, hitting all of the prescribed reps & sets.
    I'll probably add in some accessory work as well next time.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  4. #1714
    Registered User EliKoehn's Avatar
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    Deadlift (Raw):
    405 x 6, 6, 4, 4 (hit @10 for final two sets, going for 6; grip limiting)

    Squat:
    3 x 5 at 275

    A.S.
    Bench (T&G):
    275 x 5, 5, 5, 4, 4 (hit @10 for final two sets, going for 5th rep)
    Pull-Up:
    BW x 3, 3, 3, 3, 3

    A.S.
    Seated Calf Raise (2 Ct):
    3 x 8 w/ 90 added
    Leg Extension Machine (2 Ct):
    3 x 8 at 130

    A.S.
    Barbell Curl:
    3 x 8 at 95
    Lateral Raise:
    3 x 8 w/ 30s

    --

    Note to self: wider knee flare on squats felt better. The previous squat session of doubles with 3 plates felt worse than I was expecting, but each of these final reps felt @7 or so, which was pleasantly surprising. Deadlifts felt strong but grip has become detrained as the same volume chalkless used to be manageable but began to slip in final sets. Felt strong today and came off of a long break so attempted an intense full-body session today.
    Last edited by EliKoehn; 11-28-2022 at 09:09 PM.
    Bench: 325
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  5. #1715
    Registered User coachcalande's Avatar
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    Keto experiment day 5

    Body weight change 276.6/283

    Appetite change is HUGE as I ate just 4 meals yesterday and was NEVER HUNGRY - not HANGRY at all. I am trying to stay above 300 G protein. Im not counting cals (maybe 2500-3000)

    Planning steak and eggs to start the day. (That was delicious and in the area of 900-1000 cals)

    Have this really weird urge to run/sprint…anything….it’s a scheduled rest day and honestly I should apply this energy to collecting fire wood and raking leaves.
    Last edited by coachcalande; 11-29-2022 at 04:09 AM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  6. #1716
    Registered User RapidFail's Avatar
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    Another 'bench day' but after last week's efforts left my shoulder uncomfortable for days I wasn't planning on benching at all. Decided just to do my regular warm up sets, with no rest in between (apart from the time to add plates). The set of 3 was surprisingly challenging - I'm completely out of practice with the lift and have lost a lot of strength.

    BENCH PRESS
    10 x 66lb
    5 x 99lb
    3 x 116lb

    On that note, I might start posting some of my other lifts to this thread seeing as I've given up on my goal of a bodyweight bench press this year. I'll let that goal roll over to 2023 and will have a proper attempt at it when my shoulder is better.

    A 2-plate squat is also on my wish list and might be my other strength goal for 2023. Current best is 176lb for 5 reps.
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  7. #1717
    clownslayer SaviorSelfJT's Avatar
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    Squat/press/clean then a couple sets of curls/tricep extensions
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  8. #1718
    Registered User EliKoehn's Avatar
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    I'm enjoying the renewed energy here. Seems everyone's in high gear at the moment.

    --

    Quick lunch session for me. Bench was very clearly not fully recovered. Was originally going to go for another single at 3 plates before doing some volume work, but 275 on the warmup felt pretty heavy so I decided to back off of that so soon after Monday's session, and instead went straight in with some medium intensity volume work.

    I also experimented with standing directly off of the floor on the t-bar row because Camarija uploaded that form recently and it looked interesting. I think I like it a bit better, because I feel too much posterior chain engagement with my feet on the platform, whereas this seemed to mitigate that. It did seem to recruit the rear delts quite a bit more too, and that's almost always a good thing.

    A.S.
    Flat Bench (T&G):
    3 x 10 at 225
    Chest-Supported T-Bar Row:
    3 x 8 at 4 plates

    Bench: 325
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  9. #1719
    Registered User coachcalande's Avatar
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    Keto day 6 lifting notes-
    Great attitude and energy
    Performance is very good
    Bench 255x8,8,6,5,5
    Incline 235x4,4,4,3
    Narrow pds 175x12,200x10,9,8
    Wide pds 200x7,6,6,6
    Rows with 269x6-8
    Flyes with 50s x 8-10

    Great energy
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  10. #1720
    Registered User RapidFail's Avatar
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    First set matched my PR - fourth week in a row hitting 176lb for 5. Last three reps of the first set were all grindy but with good form, needing a couple of breaths between each.

    First and last sets 0-1 RIR, second set about 2 RIR.

    HIGH-BAR SQUAT
    10 x 44lb
    5 x 88lb
    3 x 132lb
    1 x 154lb
    1 x 176lb, 3 min rest
    5 x 176lb, 3 min rest
    5 x 154lb, 3 min rest
    5 x 154lb, 3 min rest
    Last edited by RapidFail; 11-30-2022 at 03:32 PM.
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  11. #1721
    Work in Progress CW47's Avatar
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    November 30, 2022

    Bench Press
    175 pounds x 1 rep
    145 pounds - 2 sets x 3 reps

    Sumo Deadlift
    415 pounds x 1 rep

    I've lost more top end strength than I expected.
    May have had 185 on bench, but not much more. I failed a 415 deadlift without straps. Put on straps and did it but it was still difficult.
    I'm expecting to lose strength on these 2 lifts since I've decided to focus on Squat and Overhead Press for the foreseeable future.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  12. #1722
    Registered User coachcalande's Avatar
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    Pause squats to develop confidence and control

    https://mobile.twitter.com/CoachCala...63218027122689
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  13. #1723
    Registered User EliKoehn's Avatar
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    Originally Posted by CW47 View Post
    Bench Press
    175 pounds x 1 rep
    145 pounds - 2 sets x 3 reps

    Sumo Deadlift
    415 pounds x 1 rep

    I've lost more top end strength than I expected.
    May have had 185 on bench, but not much more. I failed a 415 deadlift without straps. Put on straps and did it but it was still difficult.
    I'm expecting to lose strength on these 2 lifts since I've decided to focus on Squat and Overhead Press for the foreseeable future.
    It might be more exaggerated in my case due to certain leverages which wouldn't apply to someone else, but I've found that the deadlift actually does tax the long head of the tricep quite extensively not only via isometry but also through some concentric shoulder adduction towards the scapula where its insertion is (and Nuckols has written about this phenomenon, as well). If you prefatigued it in the bench, perhaps that has more to do with it than a macroscopic factor of your training or programming?

    If I remember from reading your programming elsewhere in the thread, don't you normally start with the deadlift?
    Bench: 325
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  14. #1724
    Work in Progress CW47's Avatar
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    Originally Posted by EliKoehn View Post
    It might be more exaggerated in my case due to certain leverages which wouldn't apply to someone else, but I've found that the deadlift actually does tax the long head of the tricep quite extensively not only via isometry but also through some concentric shoulder adduction towards the scapula where its insertion is (and Nuckols has written about this phenomenon, as well). If you prefatigued it in the bench, perhaps that has more to do with it than a macroscopic factor of your training or programming?

    If I remember from reading your programming elsewhere in the thread, don't you normally start with the deadlift?
    Correct, and yes I can definitely see that having some impact. Also took virtually no rest between reps on the deads (just enough to change out plates). Also worked out fasted. Lots of factors at play...
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  15. #1725
    Work in Progress CW47's Avatar
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    December 1, 2022

    Seated Press
    65 pounds - 6 sets x 6 reps

    Seated Pin Press
    70 pounds - 3 sets x 10 reps

    Upright Row
    2 Chains per hand - 2 sets x 6 reps

    I was able to handle the overhead volume much better today. Got in all of the programmed reps and sets so I also added in some upright rows. I ended up supersetting them with the pin presses, so I used chains rather than a barbell. A bit awkward but got the job done.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  16. #1726
    Registered User EliKoehn's Avatar
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    Squat:
    4 x 6 at 315

    Deadlift:
    3 x 4 at 405

    Static-ATG Hold:
    5 x 20 seconds at BW

    Seated Calf-Raise (1 Ct):
    3 x 15 w/ 70 added

    Hip Abductor Machine (1 Ct):
    3 x 15 at 115

    Hip Adductor Machine (1 Ct):
    3 x 15 at 115

    Leg Extension Machine (1 Ct):
    3 x 15 at 115
    Bench: 325
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  17. #1727
    Registered User coachcalande's Avatar
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    Originally Posted by EliKoehn View Post
    Squat:
    4 x 6 at 315

    Deadlift:
    3 x 4 at 405

    Static-ATG Hold:
    5 x 20 seconds at BW

    Seated Calf-Raise (1 Ct):
    3 x 15 w/ 70 added

    Hip Abductor Machine (1 Ct):
    3 x 15 at 115

    Hip Adductor Machine (1 Ct):
    3 x 15 at 115

    Leg Extension Machine (1 Ct):
    3 x 15 at 115

    Nice workout here.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  18. #1728
    Registered User coachcalande's Avatar
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    Keto day 8

    Seated shoulder press

    https://youtu.be/FF2Lgv3JfNU
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  19. #1729
    Registered User EliKoehn's Avatar
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    Originally Posted by coachcalande View Post
    Nice workout here.
    Thanks. I was feeling strong and due for a challenging and thorough leg day. (A had people watch my form and one or two of the squat reps were shallow, but otherwise looked good.) Ironically, like I was mentioning to CW, that last set of deadlifts really was to failure and at the end of it the long-head of my right tricep started twitching and tingling.

    By the end of the whole workout though my legs were burning and shaking. I firmly believe that if I stop doing heavy freeweight exercises, I'll weaken, so keeping that primary is crucial to me, but I still need to do more various exercises which will help develop weakpoints alongside improving overall flexibility and mobility.

    How's your energy holding up on the keto at this point?
    Bench: 325
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    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  20. #1730
    Registered User coachcalande's Avatar
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    Originally Posted by EliKoehn View Post
    Thanks. I was feeling strong and due for a challenging and thorough leg day. (A had people watch my form and one or two of the squat reps were shallow, but otherwise looked good.) Ironically, like I was mentioning to CW, that last set of deadlifts really was to failure and at the end of it the long-head of my right tricep started twitching and tingling.

    By the end of the whole workout though my legs were burning and shaking. I firmly believe that if I stop doing heavy freeweight exercises, I'll weaken, so keeping that primary is crucial to me, but I still need to do more various exercises which will help develop weakpoints alongside improving overall flexibility and mobility.

    How's your energy holding up on the keto at this point?

    Day 8 keto notes:
    1- 5/5 💥💥💥💥💥 training session
    2- good solid sleep
    3- energetic all day at work
    4- date night plans
    5- zero inflammation/pain or stiffness (this is life changing)
    6- satiety, zero cravings, no hunger issues
    7- will postpone scheduled carb up
    8- new separation in quads

    Also, less gassy, less bloated, face is thinner, no triple chin, only real negative is when after a higher fat meal like a tuna melt with mayo, I can definitely get that keto taste, metal mouth…fruity breath. I’m scheduled for two days high carb with low fat buuuut….I feel so good I’m going to postpone at least another day.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
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  21. #1731
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    Looking to start logging again next year!
    Wondering if this thread is gonna roll over or a new one?

    Feeling like its time to be more accountable to my self.
    Instead of winging it and just playing at lifting (which was fun before anyone asks) and maintained almost everything on a 23kg cut... But got another 13kg to go.

    Going to be strength and numbers focused.
    But Also bring up the pipes and delts to help out at work. Better look better push for work.

    Ughhhhh. Detest the term powerbuilding. But that's the closest gen pop would associate it with. Lots of big singles & high. Volume on the weak points.
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.
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    We can keep this one going or start a new one. Tends to be the same crowd each time.

    I'll actually be in Europe at the beginning of the year so my training will be a bit weird possibly until/unless I find a good gym, but I'll make do and follow along as best as I can.
    Bench: 325
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  23. #1733
    Work in Progress CW47's Avatar
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    My 2 cents... I like the yearly threads. I like the fresh start at the beginning of the year and sharing my goals in a new thread, then checking back in at the end of the year/thread to report the results. Accountability is always good and despite the fact that I'm typing words to you all who I don't really know at all, it seems to actually make a difference on the days when I just don't feel like putting in the work. It's also nice as a historical reference to have individual threads for each year.

    On the subject of Keto, I did it many years ago before I ever heard of Keto. Stayed on the diet for about 9 months. Lost 40 pounds in the first 3 months and then easily maintained afterward for as long as I stayed on that diet. I definitely still felt hungry at times, but nothing too severe. I was satisfied enough that I had virtually no cheat meals (cravings for them just went away). Energy was never an issue either, though I wasn't doing any kind of exercise so I don't know if that would have made a difference for me. The only reason I haven't gone back to it is because I ended up developing some food allergies and other reactions around that same time and suspected it might have been related to my diet.
    Last edited by CW47; 12-02-2022 at 06:18 PM.
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    December 2, 2022

    16 Inch Box Squat
    275 pounds x 1 rep
    225 pounds x 3 reps

    Quick and simple today. I bought a squat box form Elitefts for Black Friday and used it today. Definitely worth it due to how much easier it is to move and setup.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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    Keto day 10.

    Ate 3000 cals yesterday and 50% of that protein, just 4% carbs.

    Today I thought I’d have a crappy lift but was treated to a 5 stars lift.

    255x10 on bench
    235x6 inclines
    225x7 pulldowns
    225x7 narrow pds
    300x8 on seated chest supported rows

    Feel great, eating like a king and mood and energy through the roof. Off the couch so much more.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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    December 4, 2022

    Push Press
    115 pounds x 1 rep
    95 pounds x 3 reps

    Barbell Front Raise
    45 pounds - 3 sets x 10 reps

    All of my overhead work is being done with a wider grip, which I'm noticeably weaker at. Hoping to build up that weakness and get some carryover to bench. Plus it's the only I can actually do standing overhead work without hitting the ceiling - wider stance and wider grip to make lockout happen at a lower height.
    Front raises were improved. I added 2 reps to each set.
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  27. #1737
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    Originally Posted by CW47 View Post
    My 2 cents... I like the yearly threads. I like the fresh start at the beginning of the year and sharing my goals in a new thread, then checking back in at the end of the year/thread to report the results. Accountability is always good and despite the fact that I'm typing words to you all who I don't really know at all, it seems to actually make a difference on the days when I just don't feel like putting in the work. It's also nice as a historical reference to have individual threads for each year.

    On the subject of Keto, I did it many years ago before I ever heard of Keto. Stayed on the diet for about 9 months. Lost 40 pounds in the first 3 months and then easily maintained afterward for as long as I stayed on that diet. I definitely still felt hungry at times, but nothing too severe. I was satisfied enough that I had virtually no cheat meals (cravings for them just went away). Energy was never an issue either, though I wasn't doing any kind of exercise so I don't know if that would have made a difference for me. The only reason I haven't gone back to it is because I ended up developing some food allergies and other reactions around that same time and suspected it might have been related to my diet.
    100% this
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  28. #1738
    Registered User EliKoehn's Avatar
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    Originally Posted by CW47 View Post
    My 2 cents... I like the yearly threads. I like the fresh start at the beginning of the year and sharing my goals in a new thread, then checking back in at the end of the year/thread to report the results. Accountability is always good and despite the fact that I'm typing words to you all who I don't really know at all, it seems to actually make a difference on the days when I just don't feel like putting in the work. It's also nice as a historical reference to have individual threads for each year.
    Really well said! I agree. I don't personally know any of you either, but we've been kind of "group" for over two years now, so the accountability and encouragement are certainly real to me at least.
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  29. #1739
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    For pushing form, do you prefer elbows tucked or flared?

    I keep my chest up, elbows tucked, idea is that it will scoop my whole chest up as I push from a lower position to a higher position, maybe protect my shoulder joints as well

    Just wondering if I'm missing out by not flaring?

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  30. #1740
    Registered User coachcalande's Avatar
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    Keto experiment day 11. The scale moved a full pound hitting a nice 275.2. The last time I saw that number I was feeling weak on a 2200 cal low fat , high protein menu. Today is leg day, hopefully my glute strain is a little better! 50% protein and 5 % carbs max is working. Tracking the best I can and hitting around 3 k cals. For anyone interested, I sometimes am forcing myself to eat a fifth meal/snack and could easily get by with 4 meals or even three with a snack. The appetite diminishes due to the protein and fat providing satisfaction and blood sugar /insulin comes under control . The BEST part is losing a few pounds? Nope, it’s being pain free! I’ve been living with arthritis pain for decades due to ACL/MCL tears and repairs.

    Anyways…it’s leg day.

    I propose each of us summarize the year prior to closing this thread.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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