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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Sun Jul 17, 2011 11:10 am 
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Elephant
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Leg Day. My back is still dying from dead lifts two days ago so I decided to omit heavy squats from today's routine. I'll hit em on Friday, my next leg day.

5.6 Mile run in the morning. quick food then hit the gym. 1 mile on the treadmill

Lunges: No weightx20 (each leg), 20lbsx16, 30lbsx13, 40lbsx10, 50 lbsx8

Quad Extensions: 50lbsx16, 55x14, 60x12, 65x10, 70x8, 75x8 (supersetted with a set of 20 squats, just body weight, in between each set...well after each set)

Hamstring Curls: 40lbsx16, 45lbsx14, 50lbsx12x3 (supersetted with a set of 20 squats with body weight right before each set).

Hack Squat: 50x16x5

Leg Presses: 90x20, 100x16x4 (good stretch, legs all the way down...knees to arm pit kinda thing).

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Mon Jul 18, 2011 6:43 pm 
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OK I am not really sure what's doing it but I was a lot stronger today than I've been ever before on certain exercises. I wonder if its the creatine, the caffeine, or the protein....but I've never curled 50lb barbells 12x4....usually i crap out at 9-10....i also banged my water bottle against a machine to shake up the protein powder and i broke it and it exploded. i guess im the hulk.

5.6 Mile Run in the morning
1 mile run on the treadmill to warm up
Superset: Skull Krushers and Barbell Curls (not an absolutely true superset cause I had to rest my forearms a bit).
Skulls: 40x20, 50x16x4
Curls:40x20, 50x12x4

Superset: Triceps Kickbacks and Cross Body Bicep Curls (not really a superset, but I just alternate to give the opposing muscles extra rest)
Kickbacks: 10lbsx16 (each arm), 12.5x12, 15x8x3 drop 10x16
Cross Curls: (the first time I've ever done these...not sure if i Looked dumb): 15lbsx16 (each arm), 20lbsx13x4

Oblique Hyperextension Thingies: 25lbsx25 (each side) x 5

Bicep Pulley Cable Curls: 60x20, 70x16, 80x(?? maybe 12, I dunno), 90x6 (fail), 80x10...Um I think I'm totally wrong on this. I might have started at 70 but I can't remember. Drop 50x11

Triceps Cable Pushdown: 70x20, 80x16, 90x14, 100x11, 110x8

Bicep Curl Machine (a preacher set up type thing): 35x20, 40x18, 45x16, 50x14, 55x12

To avoid possibly embarrassing myself further, waited until I got home to try tricep pushups - coulnd't hack them when I tried them in a group power class back in March. But I just did 10x5 in my room, on my feet, not my knees :)

Another change in my training is that I'm grunting to finish up all my last reps....not sure what to think. LOL.

Heres a picture from yesterday. I don't look that built or defined at all. BLEH


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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Tue Jul 19, 2011 1:04 pm 
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Finch

Joined: Tue Jul 19, 2011 12:50 pm
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Did you have lots of carbs before the workout? A carb rich meal usually me with my pumps! Also I was wondering how much creatine you take daily and when did you start? Loading your muscles with creatine definitely makes a noticeable difference like you described but it takes a week to two weeks to take full effect. This may explain why you feel like the hulk all of the sudden. Which creatine do you use? I've been told that the best creatine is monohydrate, but whatever you're doing seems to be working. Keep it up!

P.S. I envy your ability to stick to an accountability sheet!


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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Tue Jul 19, 2011 7:38 pm 
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Elephant
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Location: New Jersey, USA
Got tired of my shoulder routine so I spent some time googling new stuff today. I stumbled upon the question, "Why have shoulders when you can have boulders?" Found some new things.

5.6 mile run in the morning
1 mile run on the treadmill

Arnold Shoulder Presses: 15lbsx20, 20x16, 25x9, 25x10, 25x10, drop 15x16
(dumbbell)Side Lateral Raises: 10lbsx16, 12.5x12, 15x8x2, 12.5x12, 10x16
(dumbbell)Incline Front Raises: 5lbsx20, 7.5x14, 10x12, 12.5x8 (major fail), 10x12
Isolateral Shoulder Press(Both arms): 25lbs (each arm) x16, 30x12, 35x11, 35x11, 35x10
Isolateral Shoulder Press (Single Arm)
Shrugs: (these were not all done at once, done after the double armed shoulder press as well as the single arm)

Pretty unrelated but there are some vegan references, I started a blog about online dating. Feel free to view it at http://plentyofdink.blogspot.com. It's kind of entertaining. I do get some ridiculous messages about ppl commenting on my veganism.

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Wed Jul 20, 2011 8:16 am 
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Elephant

Joined: Sat May 20, 2006 6:21 pm
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Location: Massachusetts, USA
I didnt know Kramer had a profile.

You:
"Heres a picture from yesterday. I don't look that built or defined at all. BLEH"


To get ripped I would sub some of your 5.6 mile runs n the morning with about ten sprints.

Sprint out, walk back, so on. running long distance always stalled my ripping out. Just thought I would mentiion it.

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Wed Jul 20, 2011 8:45 am 
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Elephant
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pazios: How long should each sprint be? I suppose I will try it! I have been thinking about it.

shamus: i take creatine monohydrate. 2500mg in a double shot of espresso right before I go to the gym. Then halfway through my workout, (after like 3 or 4 exercises) I start drinking a 22g protein shake (rice) with the other 2500mg of creatine. I usually also eat a clif builders bar before I hit the gym and they have the following nutrition facts: Calories 270, Total Fat,
8g, Sat. Fat
5g
Cholest.
0mg
Sodium
230mg
Carb.
30g
Fiber,
4g
Sugars,
20g
Protein
20g

My overall micronutrients prior to working out usually look like this (about 1500 calories) Fat 29g 18.6%
Saturated Fat 7.9g
Cholesterol 0mg
Sodium 520.2mg
Carbohydrates 137.2g 39.1%
Fiber 39.1g
Sugars 46.9g
Protein 148.1g 42.2%.

Then I cap off the day with another 800-100 calories and about 60-80 more grams of protein... Sorry for the poor lay out to this post I'm in a hurry.

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Wed Jul 20, 2011 10:02 am 
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Elephant

Joined: Sat May 20, 2006 6:21 pm
Posts: 1042
Location: Massachusetts, USA
you spint till your breathing cant keep up. Which means you become anaerobic, so anywhere from 5 to 11 seconds depending on the person. You are running for your life. Some folks use the 60 meter dash, but I had better luck with the time ratio. Then walk back to where you began casually so you breathing comes down. I would have said the treadmill, but the treadmill could generate the speed I needed after a while and I ended up never reaching the level I needed. I did start out on the treadmill but out grew the increases I needed. Also I did them in the morning to allow my body the time to recover before another anaerobic event (lifting) which I did in the evening. I performed a set rest 30sec set rest 30 sec. no rest between exercises. Hope this helps.

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Wed Jul 20, 2011 5:36 pm 
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Elephant
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Location: New Jersey, USA
Thanks pazios. I hope ten of those sprints are comparable to running 5.6 miles in terms of calorie burn.

Here are today's micronutrients, which I am very proud of:

Net Calories 1476
Fat 51.9g 17.7%
Saturated Fat 35.2g
Cholesterol 18mg
Sodium 1,395.5mg
Carbohydrates 282.4g 42.7%
Fiber 59.1g
Sugars 127.7g
Protein 262.4g 39.7%

5.6 mile run in the morning, 1 mile on the treadmill

Single Arm Rows:35x16, 40x13, 45x10, 50x8, 55x8 (not excellent form, grip giving out, but I did it!)
T-Bar Rows: 45x12, 50x12, 55x10, 60x8, 60x8
Wide-Grip Pull Downs: 60x16, 65x14, 70x12, 75x10, 80x8
Bosu Captain's Chair (Fairly Straight legs) bodyweight x 25 x 5
Long Pull: 70x16, 80x14, 90x12, 100x9, 100x8 (strugglin)
Close Grip Pull Downs: 70x20, 80x16, 90x12, 100x8 (strugglin, back might be injured, hurts on the right side). I left the gym early but I should be fine by tomorrow to do chest)

Discovery: "Karen & Sisters" Macro & Vegan Veggie Turkey (prepackaged health food store item) 300 calories in a serving, 45 grams of protein 29 carbs, 290 sodium...2 sugars. and tastes bangin.

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Wed Jul 20, 2011 6:44 pm 
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Elephant

Joined: Sat May 20, 2006 6:21 pm
Posts: 1042
Location: Massachusetts, USA
Actually they may be more effective, as they will call for a burn over mulitiple days. That is to say that one set or occassion could call for a burn over more days. You could intersperse them say 2 times a week to start and then do your normal run the other days. I was running 4 miles a day with minimal effect, then changed to sprints everymorning and ripped up. Remember you are sprinting like someone took your family pet. Lots of aggression. Becareful and remember to warnup. Lot of torque involved.

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Thu Jul 21, 2011 5:32 am 
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Elephant
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Location: New Jersey, USA
Pazios,

I "sprinted" this morning. Ten Sprints for .07 miles each, took me 26 seconds each...so that comes out to 9.6mph which is pathetic. Was sprinting for a total of 4.3 minutes. According to my "loseit.com" calculator, I only burned like 60 calories from the sprinting, plus another 20 from the walking. That seems low....is it wrong?

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Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Thu Jul 21, 2011 7:12 pm 
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Elephant
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This morning's "sprints" detailed in previous post. My legs are sore...

1 mile on the treadmill

Dumbbell Bench Press
Drop set, 40x8, 30x10, 20x12
40x8, 40x8, 40x8

Incline Dumbbell Press
Drop set, 35x10, 25x12, 15x14
35x10, 35x9, 35x9

Dumbbell Flyes
Drop set 25x10, 15x12, 10x16
25x10x3

Decline Dumbbell Press: 30x12, 30x10, 30x10, 30x11, 30x12 (I kept failing at different numbers it was weird).
Supersetted with sit ups body weight x25x5

Isolateral Decline Press:
25 (each side)x20, 35x16, 45x14, 55x11, 65x7 (fail)

Pushups: 12, 12, 11, 12, 12 (all fails)

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Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Sat Jul 23, 2011 5:39 pm 
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Elephant
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Location: New Jersey, USA
Yesterday was bis and tris and some random ab work. I'm too depressed to think back and write about it. I am pissed at the world. Here's what I did today.

Real Squats, using a rack: 45x20, 65x16, 85x16, 105x14x3, drop to 65x16, 4516
Hack Squats, using the smith machine: 20x20, 40x16, 60x14, 80x12, 80x12
Lunges: 30lbsx10eachlegx5
Quad extensions (both legs): 70x12, 85x14, 100x8x3
Quad extensions (single leg) 40x10x5
Hamstring Curls (both legs): 40x16, 55x12x4
Hamstring Curls (single leg): 20x12, 25x10, 20x12x3
Calf extensions: 35x20, 40x18, 45x16, 50x14, 55x12

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Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Sun Jul 24, 2011 3:17 pm 
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Elephant
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Location: New Jersey, USA
I took the weekend off of running (except for one mile saturday but that doesn't count) and binged on vegan crumb cake and cupcakes and beets with olive oil and tons of protein plus cereal....oops...not sure if I am being gluttonous or just listening to what my body wants...nonetheless I got great lifts in. I can barely walk today (win!) and my shoulders are on fire right now. Today I did:

Overhead Dumbbell Press: 20x20, 25x16, 30x10x4 (really want to get up to 35 ASAP, as soon as I can squeeze out 30x11x3 I'm goin for it).
Hang Clean and Press with Barbell (first time I ever did it...): 40lbsx12x5
Delt Triad (Lateral dumbell raises, front dumbbell raises, overhead dumbbell press supersetted no rest at all)
Laterals: 10lbsx12x5
Fronts: 10lbsx12x5
Overhead Dumbbells:20lbsx16x5
Isolateral Shoulder Press Machine: 35lbs each side x8x5
Bosu Ball Captains Chair thingy leg lifts for abs: body weight 25x5 (first 3 sets straight leg, bent legs on last two sets)

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Mon Jul 25, 2011 6:52 pm 
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Elephant
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Location: New Jersey, USA
Supposed to be backs' turn today but I skipped it cause my right side hurts....Hopefully it will be recovered for the next time (4 days from now)

Skull Krushers: 50x16, 60x12, 60x12, 50x16, 50x16
EzBarbell Curls: 50x13, 60x7, 60x7, 50x12, 50x12
Overhead Triceps Dumbbell Press: 45x20, 50x16, 55x14x3
Alternating Dumbbell Curls: 20lbsx10 (each arm)x5
Suspended Leg Lifts: body weight x 20x5. Trying to get my legs to be straight but it was too hard, kept bending further and further as I did more
Bicep Pulley Curls: Drop set: 70x12, 60x12, 50x12, 40x12. Then 80x12x3.
Tricep Pulley Press: Drop set 100x10, 90x10, 80x10, 70x10. Then 100x10x3
Bicep Preacher Curl Machine Thing that I enjoy: 50x16, 55x14, 60x12x3
Tricep Overhead Press Machine Thing (just want some random pumping exercises at the end usually) 20lbs each side x16, 25x12x3

My dad installed a pull up bar in my room.....So I am gonna use them to do leg lifts and chin ups and try to train myself to do pullups to save myself the embarassment of trying at the gym. I originally asked him to install it because I wanted to get some TRX straps but didn't realize they cost 200 bucks...

Oh and I realize in the background you can see non-vegan lotion and other cosmetics....they were gifts...but if you look carefully you can see a bottle of Shikai lotion.


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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Tue Jul 26, 2011 7:40 pm 
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Elephant
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Location: New Jersey, USA
Dumbbell Chest Press: Dropset 40x7, 30x8, 20x10
40x8x3
Preexhaust Superset: Dumbbell Flyes & Chest Press
Flyes: 20x12x5
Press:30x10, 30x10, 30x9, 25x10, 25x10
Dips: bodyweight x 8 x 5
Pushups (real): 16x5
Cable Flyes: 30lbs each side x20, 37.5x12x4
Pec Dec: 35x12x5

Keep telling myself ill do abs at home but i neglected them today. just did 20 reps of leg pull ins on my improv trx made out of rope. got tired/hungry...

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Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
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https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100


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