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 Post subject: Re: Consistency is Key
PostPosted: Sat Aug 01, 2009 2:45 pm 
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Yo LocalBrada,

Happy Birthday man!

Have a great one!

:zunge:

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 Post subject: Re: Consistency is Key
PostPosted: Sun Aug 02, 2009 9:56 am 
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 Post subject: Re: Consistency is Key
PostPosted: Wed Aug 05, 2009 3:50 pm 
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Have a year filled with health, wealth and pleasure!

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 Post subject: Re: Consistency is Key
PostPosted: Mon Jan 04, 2010 3:42 pm 
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It's a new year and it's time to create new goals. Working out has been consistent and of course recorded offline. Had a few bulking phases with an attempt to break my peak weight of 220lbs. I wasn't able to do that, but 220lbs was an accomplishment within itself. The lowest I recorded on a cut was 184lbs@3% bf, but my biceps and triceps where way way too small in comparison to my chest and delts.

Here are the current goals for the new year:

Break 220lbs on a bulk,
Keep above 205lbs on a cut,

Break 560lbs on hack squats (current PB),
Break 180lbs on tricep pulldowns vbar (current PB)

Increase overall forearm size

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 Post subject: Re: Consistency is Key
PostPosted: Mon Jan 04, 2010 3:53 pm 
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Location: Anchorage, AK (Alaska)
First workout of the new year:

Note I am coming off of a very sick SUN, weight down to 208lbs

HS Chest Press 3x15@90lbs
HS Incline Chest Press 3x15@90lbs
V-bar Tricep Pushdowns 3x15@160lbs
Tricep Cable Pulldowns (back restricted) 3x15@70lbs
Chest Press 3x10@#12
Incline Chest Press 3x10@#10
Wide Grip Reverse Curls 3x10@160lbs
Close Grip Reverse Curls 3x10@150lbs
Cable Flys Upper Chest 3x10@90lbs ea
Cable Flys Lower Chest 3x10@90lbs ea

no cardio and hardly any water, mainly since my stomach was sketchy. I was doing 15 mins of cardio right before jumping into the heavy lifting, but since I am down 11 lbs in one day from this one day plague...it appears I am back to trying to gain. Albeit slowly so as to not kill my stomach/digestive system.

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 Post subject: Re: New Year, New Goals
PostPosted: Mon Jan 04, 2010 4:49 pm 
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This is your decade Brada!

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 Post subject: Re: New Year, New Goals
PostPosted: Mon Jan 04, 2010 6:01 pm 
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John V wrote:
This is your decade Brada!

Thanks Johnny! Still gotta figure a way to break 220lbs. I sat at that for 3 months and was up to 6800 cals for 5 weeks. That is way way unmanagable even at a part time job. I'm just gonna think maintainence and work the gain slowly. First step is to get back up to 215lbs.

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 Post subject: Re: New Year, New Goals
PostPosted: Tue Jan 05, 2010 12:39 pm 
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Location: Anchorage, AK (Alaska)
Preacher Curls 3x10@90lbs
Alternating Preacher Curls 3x10@45lbs
Preacher Curls 1x32@45lbs
Lat Pulldown wide grip 3x10@#12
Lat Pulldown close split grip 3x10@#14
Standing Alternating Cable Bicep Curl (elbow perpendicular to floor) 1x10@40lbs, 1x10@50lbs, 1x10@60lbs 1x6@70lbs
Alternating Concentration Curls on Preacher Bench 2x10@35lbs, 1x8@35lbs
High Lat Row 1x10@180lbs, 1x10@230lbs, 1x10@180lbs
Alternating High Lat Row 3x10@270lbs

I was mentally into the routine all the way until the first set of high lat rows at the end of my routine. I allowed some gym antics to distract me. Tomorrow I am going to make sure that doesn't happen again.

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 Post subject: Re: New Year, New Goals
PostPosted: Tue Jan 05, 2010 3:03 pm 
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LocalBrada wrote:
Preacher Curls 3x10@90lbs
Alternating Preacher Curls 3x10@45lbs
Preacher Curls 1x32@45lbs
Lat Pulldown wide grip 3x10@#12
Lat Pulldown close split grip 3x10@#14
Standing Alternating Cable Bicep Curl (elbow perpendicular to floor) 1x10@40lbs, 1x10@50lbs, 1x10@60lbs 1x6@70lbs
Alternating Concentration Curls on Preacher Bench 2x10@35lbs, 1x8@35lbs
High Lat Row 1x10@180lbs, 1x10@230lbs, 1x10@180lbs
Alternating High Lat Row 3x10@270lbs

I was mentally into the routine all the way until the first set of high lat rows at the end of my routine. I allowed some gym antics to distract me. Tomorrow I am going to make sure that doesn't happen again.



Ah but gym antics are the best! The other day, a woman squirted another woman in the face with a bottle of water for stealing her machine. It's great.

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 Post subject: Re: New Year, New Goals
PostPosted: Tue Jan 05, 2010 5:26 pm 
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Lyric wrote:
Ah but gym antics are the best! The other day, a woman squirted another woman in the face with a bottle of water for stealing her machine. It's great.

Ok now that would of made me laugh!

Nah this is an ongoing issue with a particular employee that works there. I've thought about changing my gym times or changing gyms in order to not have to deal with it, but the time block that I go in is optimal for me. And let's be honest, this is about me, my health, etc. Also the gym is the only one in town that has 100lbs plates and is as empty as it is. So I figured I'd just keep my nose to the grindstone and lift! Of course I could also be a jerk and talk to management, but I'm not THAT guy.

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 Post subject: Re: New Year, New Goals
PostPosted: Tue Jan 05, 2010 6:26 pm 
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LocalBrada wrote:
Lyric wrote:
Ah but gym antics are the best! The other day, a woman squirted another woman in the face with a bottle of water for stealing her machine. It's great.

Ok now that would of made me laugh!
Me too!

About that employee... just slip her a picture of you to keep her busy while you're lifting weights.

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 Post subject: Re: New Year, New Goals
PostPosted: Wed Jan 06, 2010 1:02 am 
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vivalasvegans wrote:
LocalBrada wrote:
Lyric wrote:
Ah but gym antics are the best! The other day, a woman squirted another woman in the face with a bottle of water for stealing her machine. It's great.

Ok now that would of made me laugh!
Me too!

About that employee... just slip her a picture of you to keep her busy while you're lifting weights.



It was hysterical :D I don't see how anyone could *not* laugh.

And IMO about the employee, I find being as sweet as vegan pie makes obnoxious people uncomfortable and eventually they come around, at least usually.

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 Post subject: Re: New Year, New Goals
PostPosted: Wed Jan 06, 2010 12:44 pm 
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A great start to a very long day ahead of me! The gym started off rather crowded for some reason, but like usual I endured as everyone else filed out of the place.

*stretched
HS Standing Shrugs 3x10@360lbs
Shrugs (behind the back) 3x10@315lbs
Partial DL (below the knee) 1x1@315lbs, 1x1@365lbs, 1x1@385lbs, 1x15@225lbs
Dumb Shrugs 3x12@105lbs ea
Bent-over Upright Unilaterial Shrugs 3x12@105lbs
Dumb RDL 1x8@105lbs ea, 1x8@120lbs ea, 1x8@130lbs ea (hooks)
Hyper-extentions 4x25
Close grip Front Shrugs w/top squeezes (smith machine) 1x6@275lbs, 1x6@295lbs, 1x6@305lbs
*stretched

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 Post subject: Re: New Year, New Goals
PostPosted: Thu Jan 07, 2010 9:37 am 
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your numbers are look good! do you weight your hypers?

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 Post subject: Re: New Year, New Goals
PostPosted: Thu Jan 07, 2010 4:57 pm 
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vivalasvegans wrote:
your numbers are look good! do you weight your hypers?

Yeah I normally weight my hypers but this was towards the end of the routine and I was concentrating on variating the speed of the hypers.

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