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Old 08-27-2012, 10:34 AM   #41
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Originally Posted by BendtheBar View Post
Well if it helps any, I am on day 18 of Paleo and lost 15 pounds. I always eat to satiety too.

This low carb pizza recipe is the schindizzle!
Share the recipe!!

Congrats on the 15lbs loss!

I successfully avoided the donut run this AM! YAY! Only, to get to the office and find a HUGE Box of cookies out at the cafe area. LOL

Will try to remain strong! heh heh heh
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Old 08-27-2012, 10:42 AM   #42
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Sunday August 26, 2012 - Super Hero Fat Loss Workout 4

Barbell Complex 1: Perform 1A-D in rapid succession with no rest between them: do not set the barbell down . After exercise 1D, Rest 90 seconds and repeat 2 more times. 3 Sets of 10 reps

1A) Military Press 80 x 10, 80 x 10, 80 x 10
1B) Hang Clean/Front Squat Combo 80 x 10, 80 x 10, 80 x 10
1C) Bent Over Row/Romanian DL Combo 80 x 10, 80 x 10, 80 x 10
1D) Back Squats Narrow Stance 80 x 10 , 80 x 10, 80 x 10

**Increased weight 5 lbs to 80lbs. Made it through 2 sets fine, then the left tricep tendon acted up and affected my grip, so had to take a break between 1B and 1C.

Dumbbell Complex 2: Perform 2A-D in rapid succession with no rest between them: Keep Hold of Dumbbells. After 2D, Rest 90 seconds and repeat 2 more times. 3 sets of 15 reps

2A) Bent Over Alternating Row 25 x 15, 25 x 15, 25 x 15
2B) Squat Push Press Combo 25 x 15, 25 x 15, 25 x 15
2C) Reverse Lunge Off Small Box 25 x 15, 25 x 15, 25 x 15
2D) Alternating Floor PRess 25 x 15, 25 x 15, 25 x 15

Increased weight 5lbs to 25lbs dumbbells.

3) Planks - Hold a plank as long as possible: 2:30.80

End Cycle 3.
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Old 08-27-2012, 11:06 AM   #43
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Share the recipe!!

Congrats on the 15lbs loss!

I successfully avoided the donut run this AM! YAY! Only, to get to the office and find a HUGE Box of cookies out at the cafe area. LOL

Will try to remain strong! heh heh heh
Stay strong Superdave!

Here's the recipe:

Low Carb, High Protein Pizza Crust | Healthy Recipes | Muscle & Strength

After the crust just starts to brown a little, pull it out and top with sauce and toppings. It works great!

I make my own sauce in a sauce pan with:

--1 can tomato sauce
--Italian season blend to taste
--Salt
--Pepper
--Garlic

Easy.
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Old 08-28-2012, 05:27 AM   #44
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Originally Posted by BendtheBar View Post
Stay strong Superdave!

Here's the recipe:

Low Carb, High Protein Pizza Crust | Healthy Recipes | Muscle & Strength

After the crust just starts to brown a little, pull it out and top with sauce and toppings. It works great!

I make my own sauce in a sauce pan with:

--1 can tomato sauce
--Italian season blend to taste
--Salt
--Pepper
--Garlic

Easy.
Thanks ! Will give it a go this weekend!
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Old 08-28-2012, 05:36 AM   #45
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Monday, August 27, 2012 - SHFL Phase 2: Density Training: Workout 1

Set a timer for 18 minutes. Perform exercises 1A-1F in rapid succession with little to no rest. Repeat cycle until timer beeps, aim for 4 sets

1A)Bulgarian Split Squats: 30x8, 30x8, 30x8, 30x8, 30x8
1B)DB Incline Press 50x8, 50x8, 50x8, 50x8, 50x8
1C)DB Romanian Deadlift 50x8, 50x8, 50x8, 50x8,50x8
1D)Bodysaw PLanks (SB) 8,8,8,8,8
1E)Neutral Grip Chin up: 8,8,8,8
1F)Mountain Climbers: 8,8,8,8

#of Cycles complete: 4.66

Set a timer for 12 minutes. Perform exercises 2A - 2D in rapid succession with little o no rest. Repeat cycle until timber beeps, aim for 3 sets.

2A) Jump Squats 12,12,12,12
2B) Barbell Rows 95x12, 95x12, 95x12, 95x12
2C)Hanging Leg Raise 12,12,12,12
2D) DB Push Press 25x12, 25x12, 25x12, 25x12

# of Cycles complete: 4
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Old 08-28-2012, 06:40 AM   #46
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Sounds like a fun routine Dave. Good work.

Al
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Old 08-28-2012, 09:53 PM   #47
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Set a timer for 12 minutes. Perform exercises 2A - 2D in rapid succession with little o no rest. Repeat cycle until timber beeps, aim for 3 sets.
Then pass out, wake up, and call for your momma? That's what I would do at least.

Very impressed Dave! Nice lunch box too.
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Old 08-30-2012, 05:18 AM   #48
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Sounds like a fun routine Dave. Good work.

Al
##It is interesting...Definitely makes me sweat and question my conditioning. LOL

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Then pass out, wake up, and call for your momma? That's what I would do at least.

Very impressed Dave! Nice lunch box too.
#That was my "Back To School" photo. LOL All the kids were doing it, so I did one. The routine is brutal.

Thanks Steve and Al!
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Old 08-30-2012, 05:28 AM   #49
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Wednesday, August 29, 2012 - SHFL Phase 2 Workout 2

18 Minute Block: Set timer for 18 minutes. Perform exercises 1A-1F in rapid succession, with little or no rest between exercises aim for 4 cycles

1A) Barbell Deadlift 185 x 8, 185x8, 185x8, 185x2 (Lower back exhaustion)
1B) Lumberjack Press 45x8, 45x8, 45x8, 45x8
1C) DB Floor Press 50x8, 50x8, 50x8, 50x8
1D) Lunge Jumps 8,8,8,8
1E) Single Arm DB Row 50x8, 50x8, 50x8, 50x8
1F) Goblet Squats 50x8, 50x8, 50x2, 50x2 (Lower back exhaustion)

Rest 4 minutes

12 Minute Block: Set timer for 12 minutes. Perform exercises 2A-2D in rapid succession, with little or no rest between exercises, aim for 3 cycles

2A) Upright rows; 65 x 12, 65 x 12, 65 x 12
2B) Burpees 12, 12, 12
2C) Rocking Planks 12,12,12
2D) "Y" DB Press 15x12, 15x12, 15x12

Oi, these routines are rufffff... My lower back is getting exhausted pretty quick. Not sure why, possibly a form issue, possibly overuse in each routine.
Well that which does not kill us, makes us stronger....RIGHT?!?
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Old 08-30-2012, 06:29 PM   #50
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Oi, these routines are rufffff... My lower back is getting exhausted pretty quick. Not sure why, possibly a form issue, possibly overuse in each routine.
Well that which does not kill us, makes us stronger....RIGHT?!?
Or make it hard to roll out of bed.
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