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Unread 2014-07-11, 01:46 PM   #6526
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GH, test, deca.

Obviously.
I think some cia would do him good
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Unread 2014-07-11, 02:41 PM   #6527
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Foam rolling.
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Unread 2014-07-11, 08:42 PM   #6528
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Unread 2014-07-12, 03:41 AM   #6529
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^^ Nice work!!
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Unread 2014-07-13, 02:14 PM   #6530
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So, after almost 1.5 year hiatus, I've finally purchased a 2 year membership to 24 again.

Oh the joys of starting all over agian.
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Unread 2014-07-13, 11:35 PM   #6531
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So, after almost 1.5 year hiatus, I've finally purchased a 2 year membership to 24 again.

Oh the joys of starting all over agian.
Your progress pics....I found them-


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Unread 2014-07-14, 07:58 AM   #6532
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Srs.

:*(
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Unread 2014-07-14, 09:14 AM   #6533
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So, after almost 1.5 year hiatus, I've finally purchased a 2 year membership to 24 again.

Oh the joys of starting all over agian.
Something went wrong. Please make sure you added the video correctly.

Video URL: http://www.youtube.com/watch?v=A1NZcH2haIM
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Unread 2014-07-14, 12:28 PM   #6534
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I forgot the struggle of hauling around 4-5 meals/snacks to work.

fuuuuuuuuuuuuuuuuuuuuuuuu

brb, taking up half the company's mini fridge.

May just go buy my own for my office.
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Unread 2014-07-14, 01:00 PM   #6535
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I forgot the struggle of hauling around 4-5 meals/snacks to work.

fuuuuuuuuuuuuuuuuuuuuuuuu

brb, taking up half the company's mini fridge.

May just go buy my own for my office.

They are cheap.


I have a decent sized refrigerator at work already



I unfortunately just choose to not take advantage of that opportunity and continue to eat like a fat fuck
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Unread 2014-07-14, 07:48 PM   #6536
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Struggled running/jogging a mile as it's been 3 years. Working on it again!
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Unread 2014-07-15, 09:32 AM   #6537
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I need to get my shit together before Whitebird gets too far back into this. I'll shoot myself if he passes me by before summer's end....


BW- 233 (fat). I should be 220ish

Chest day yesterday.


Flat Bench

225x 10
250x 8
275x 6
315x 4

Incline Bench

185x 15

Decline Bench

225x 15


Pec Deck Flyes

Stack x burnout (20 clean reps and a couple of forced ones leaning in at the end)


Seated Calf Raises

2 plates x 15
3 plates x 15
4 plates x 10
3 plates x burnout (shifting heels from straight/out/in every three reps)


Not much time today as there were cheeseburgers to be eaten

Last edited by jwdb1fish; 2014-07-15 at 09:44 AM..
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Unread 2014-07-15, 09:45 AM   #6538
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Not much time today as there were cheeseburgers to be eaten
Cheeseburgers are bad?
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Unread 2014-07-15, 09:50 AM   #6539
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Cheeseburgers are bad?

In the quantities I eat them, and the frequency they hit my plate they sure are


Then there's the pile of fries and salt......


At least I don't drink soda pop.
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Unread 2014-07-15, 10:08 AM   #6540
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In the quantities I eat them, and the frequency they hit my plate they sure are


Then there's the pile of fries and salt......


At least I don't drink soda pop.
Barley pop?
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Unread 2014-07-15, 10:22 AM   #6541
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Trying something new with my training for a bit. I'll try and post it here quite a bit and let ppl know how it goes. training chest and back twice a week and arms/delts/legs once a week. Also ramping intensity/volume up and down with some programmed deloads.

Yesterday was the first day
* = "warm up" if a set does not have an * it was taken to failure and those are the sets that "count" per say. This is strictly for body building purposes

HS Incline
1pps x 12*
1p+25ps x 12*
2pps x 12*
3pps x 12*
4pps x 13
4p+10ps x 8

Flat Bench
225 x 12*
275 x 12
315 x 9

Dips
bw x 21
bw x 18

wide grip hammer pulldown
1pps x 12*
1p+25ps x 12*
2pps x 10*
3pps x 12
3p+10ps x 11

Plate loaded Tbar machine - wide pronated grip
2p x 12*
3p x 12*
4p x 12*
5p x 12
5p+25 x 8

Rev grip cable row
115 x 12*
160 x 12*
220 x 15
250 x 10

Deadlift
135 x 10*
225 x 12*
315 x 12*
405 x 12
495 x 6

DB shrug (3 sec contraction)
125 x 15
125 x 13
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Unread 2014-07-16, 09:55 AM   #6542
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Quote:
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I need to get my shit together before Whitebird gets too far back into this. I'll shoot myself if he passes me by before year's end....
fixed it for you.

No way I could catch anybody that quick. It'll probably take me a good 1 1/2 years or more to even be considered "normal" again. I'm going to start tracking everything more heavily once I get my footing, so far its a matter of being able to survive the DOMS now lol.
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Unread 2014-07-16, 10:16 AM   #6543
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Yesterday's Workout. Sitting big at 232 lbs

%1RM Reps Sets Weight

Bench press
50% 5 1 200
60% 4 1 240
70% 3 1 280
80% 3 2 320
85% 2 3 340
75% 4 4 300

Deadlift
50% 4 1 295
60% 4 1 354
70% 3 2 413
80% 3 2 472
85% 2 3 502
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Unread 2014-07-16, 09:37 PM   #6544
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fixed it for you.

No way I could catch anybody that quick. It'll probably take me a good 1 1/2 years or more to even be considered "normal" again. I'm going to start tracking everything more heavily once I get my footing, so far its a matter of being able to survive the DOMS now lol.


I can't speak to where you are starting, but I'd bet you'll be back a lot quicker than 18mos.

Your commitment to diet, and some muscle memory will make getting back to where you were a lot easier than it was to climb that mountain the first time.

But keep that long term mindset. Your mind will want to do more than your body will tolerate for a while. Small steps forward are always better than setback injuries

Post up your meals and timing in that other thread. I need some motivation
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Unread 2014-07-19, 01:07 PM   #6545
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This was after 4 days of shit food for 2 meals a day

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Unread 2014-07-20, 07:26 PM   #6546
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chest the other day

5 set cable fly

bb decline -
295 x 10
315 x 8
335 x 6

HS incline press
push ups

Legs from today

leg press
5 pps x 20; then 15 half reps
6 pps x 25; then 20 half reps
7 pps x 30; then 25 half reps

squat
225 x 15
275 x 10 x 2 - lower back felt meh here, stopped

bulgarian split squat - look for a training video with John Meadows and Evan C, I did it like this but was holding onto the bar on a smith machine for balance

BW x 20
BW + 30 x 20
BW + 50 x 15
BW + 65 x 15; 2 drops

leg curl
slut machines
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Unread 2014-07-25, 10:44 PM   #6547
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OHP 185 x 10, 215 x 5, 235 x 6, 135 x 18
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Unread 2014-08-15, 11:34 AM   #6548
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Standing OHP - 135 x 10, 185 x 5, 205 x 5, 225 x 6, 135 x 12 x 3 -30-45 second rest in between sets.
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Unread 2014-08-15, 12:45 PM   #6549
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took two and a half months off because i was working 70hrs outside, came in this week and squatted and benched. omg dem DOMS..... fml

Losses not as bad as i was expecting though. benched 275 for a few triples and was at 315 for 5 or 6, squatted 465 for a single with no belt or knee sleeves and i was probably only around 550 or so. deadlift will wait until next week because my legs hurt too friggin much today. argggggghhhhh
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Unread 2014-08-28, 10:45 AM   #6550
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2nd Lift - DB bench

65 x 12
90 x 12
110 x 12
125 x 12
125 x 12
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