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  #2291  
Old 08-09-2013, 04:20 PM
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Quote:
Originally Posted by rickck48 View Post
I enjoyed watching this work on the thighs. Thanks for allowing us to peek into the real world right now.
No problem, ever since starting this journal in 2008, I've tried to be an open book.

Everything I do diet and training wise I either document or am willing to document when someone asks.

Glad you enjoyed the videos, subscribe to my YouTube channel if you like them. I upload other video's that don't get posted in my journal such as instructions for do-it-yourself fitness items, dieting information, etc.

--------

Friday - Upper Torso (Incline Bench & Rows)

Ring Dips
BWx12, 12, 10

* Barbell Row 120x8 between sets, narrow grip

242.5x1
212.5x8, 7, 6, 5 - Volume and Rep PR
192.5x7+4 rest pause
172.5x8+4 rest pause
140x10+5 rest pause

Flat Bench Chains - all reps paused on chest
140 (+50) x 6, 3 sets

ss w/

DB Curl
24x10, 3 sets

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 3 sets

ss w/

Ab Bench Arm Work (OH Tricep Ext and Conc. Curls)

------

Diet Update:

Starting Mini-cut

Mass Phase April 15 to August 9 - went from 182 to 189 average (although I weighed in a 193 yesterday morning)

Calories will be about 2720, down from just under 4000. Mostly from a huge drop in carbs. Fat around 63 and Protien at 220.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 08-09-2013 at 04:23 PM.
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  #2292  
Old 08-12-2013, 04:20 PM
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Saturday - Arms & Misc

* Entire workout supersetted (exercises/sets don't always match)

Misc:

DB Goblet Squat
85x15, 3 sets

Leg Curl
25+Chain x 10, 5 sets

Triceps:

V-Bar Pushdown with Fat Grips
41, 51x15
61x12
71x9
81x6
71x10, 3 sets

OH Push Press (Pre-exhaust triceps with V-Bar 61x11 3 sets)
122.5x11, 3 sets

OH Incline Barbell Extension
50x10 to 15 reps, 4 sets

Biceps:

DB Hammer - really focusing on squeezing biceps and squeezing the DB
29x12, 10, 10

DB Curl
24x8, 3 sets

Band Curl
3 sets, rep out
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2293  
Old 08-12-2013, 04:25 PM
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Coming off two midnight shifts, bring it (with some caffeinated assistance)

Monday - Bench

* Power clean 150x4 between sets

290x1 paused - PR (for 2 minutes, lol)
300x1 paused - new PR
267.5x5, 4, 4, 3 - Rep and Volume PR
http://youtu.be/dJuuoe7BLq4
240x7+4 rest pause
195 x 4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets) - 2 rounds with 195

Bench Chains (all reps paused)
145 (+50) x 6, 3 sets

ss w/

DB Hammer
29x12, 10, 9

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 3 sets

ss w/

Ab Bench Arm Work (Conc. Curl & OH Ext)
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 08-13-2013 at 04:07 PM.
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  #2294  
Old 08-12-2013, 06:31 PM
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rickck48 rickck48 is offline
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I like the movie idea. Looks great, also why the arch in your low back? Is it to help push through, or is it just done for better leverage? Thanks. God Bless!
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rickck48-Life is one final lift to Perfection!
John 15:5 I am the vine, ye are the branches; He that abideth in me, and I in him, the same bringeth forth much fruit; for with out me ye can do nothing.

Goal: NOT there Yet, But haven't quit either!

RANGERS LEAD THE WAY!
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  #2295  
Old 08-13-2013, 04:06 PM
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Quote:
Originally Posted by rickck48 View Post
I like the movie idea. Looks great, also why the arch in your low back? Is it to help push through, or is it just done for better leverage? Thanks. God Bless!
Thanks.

The bench press is really a total body lift. The lower back arch is just part of keeping everything tight and engaging the glutes and upper back as well.

--------

Tuesday - Legs

Leg Curl Warmup
25 + Chain x 10, 3 sets

Squat Chains (+50)
220, 270, 295 (add belt), 315x1
295x8, 7, 6 - volume PR
262.5x6+4 rest pause
232.5x7+5 rest pause

Squat (no chains)
175x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest
125x12 - no lockout, continuous tension, 2 sets

Leg Curl
25 + Chain x 10, 4 sets
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2296  
Old 08-14-2013, 04:09 PM
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Wednesday - Upper Torso (Incline Bench & Rows)

Ring Dips
BWx12, 12, 10

* Barbell Row 120x8 between sets, various grips

250x1
215x7, 6, 5, 4 - Volume and Rep PR
195x7+4 rest pause
175x8+4 rest pause

Flat Bench Chains - all reps paused on chest
140 (+50) x 6, 3 sets

ss w/

DB Hammer Curl
29x12, 9, 8

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 2 sets

ss w/

OH Extensions
50x15, 3 sets

* Note to self: Pace was slower than normal, I got in several additional sets last time.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2297  
Old 08-15-2013, 04:06 PM
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Thursday - Deadlift

Deadlift - no belt
393.5x5, 10 sets - volume PR
311x10

Tricep Pushdown
ss w/
DB Curl
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 09-05-2013 at 02:43 PM.
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  #2298  
Old 08-26-2013, 04:52 PM
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August 16 to 23 - Vacation

Catskill Moutains of New York

I'd like to write more, but I am busy catching up at work. I will try to post some pictures and/or video when I have a chance

Sunday - getting back into the lifts

Squat
220x5, 4 sets

Deadlift
311x5, 5 sets

Bench
200x5, 3 sets
170x5, 3 sets

Monday - getting back into the lifts, part II

Squat
320x1
270x5, 3 sets
220x5

Deadlift
411x1
361x5, 4 sets
311x5

Bench
270x1
220x5, 3 sets
190x5, 2 sets
170x5, 2 sets

* Plan is to slowly acclimate my body to the weights again. I am keeping the weights light and slowly working up. I am also keeping reps low because I don't want to get sore.

At this point, after a 9 day layoff, any type of volume routine would smash me and leave me unable to workout for days. By keeping it lighter and lower reps, I can train with high frequency until my body is ready to kick it into high gear again.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 08-26-2013 at 04:55 PM.
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  #2299  
Old 08-27-2013, 06:17 AM
bigbear6708 bigbear6708 is offline
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Thank you for the youtube videos!! I have started to IF on my non training day (usually Sunday). I have never felt better!! last monday I woke up without an alarm at 4 am...LOL and was perky all day! I wont lie, some days it's hard to get to dinner without at least snacking..any tips? Also, do you eat a big meal the day prior..and how is dinner after the fast?? HUGE??!! thanks again
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finally got camera, more vids to come!
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  #2300  
Old 08-27-2013, 11:47 AM
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Quote:
Originally Posted by bigbear6708 View Post
Thank you for the youtube videos!! I have started to IF on my non training day (usually Sunday). I have never felt better!! last monday I woke up without an alarm at 4 am...LOL and was perky all day! I wont lie, some days it's hard to get to dinner without at least snacking..any tips? Also, do you eat a big meal the day prior..and how is dinner after the fast?? HUGE??!! thanks again
No problem, I have been more active on Youtube because I eventually want to personal train so I am trying to develop some different videos.

Anyway, regarding your question. Sunday was often my IF day as well, but I also did a lesser version of IF for an entire year (basically skipping breakfast daily) and it felt pretty good.

If Saturday was very active or light on food for some reason, then yes, Sunday would be harder. In that case, allow yourself a small protein snack early or mid afternoon. A few tips to avoid hunger sensations: 1) Drink plenty of water, hard to feel hungry when your belly is full, even if it is just water 2) Keep busy, whether it is playing with the kids or reading a book, if you are active then you won't think about it as much.

It gets easier, the more I IF'd, the easier it became.

Regarding meal size after the fast, it depends on the situation. Sometimes, I would IF simply because I was going to a party. Then I would completely relax and eat what I wanted, only rule was try to fill up partially on protein first, then enjoy the snacks/junk. But on a normal day, I would be using IF to "clean up" from a week of bulking, i.e. burn a bit of fat and give the digestive system a break. On those days, then dinner would be normal so I would finish the day in a caloric deficit.

Sorry that was long winded!
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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