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Old 02-01-2013, 10:32 PM   #31
tgorton2124
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Default SQUAT day 20130201

damn guys feb already. april right around the corner! spent my friday night squatting like everyone should. upped my carbs and calories today to prepare for tonight. another day in the books as a success.

diet today:

meal 1:4 whole eggs 4 egg whites, 8oz turkey breast, 2 slices ezekiel bread wth almond butter
meal 2: 30g protein shake, 1/2 cup of oats mixed in, almonds
meal 3: 8oz tilapia, 6oz sweet potatoes, 1/2 cup green beans, almonds
meal 4: 30g protein shake, with almonds
meal 5: 8oz tilapia, 1/2 cup quinoa rice, 1/2 cup steamed broccoli
meal 6: 48g protein shake, 2 rice cakes with almond butter, and i think i might cook some eggs before the night is over.

workout went as follows:

3x front squats @ 225 ironman sets (at least 20 reps) heels raised without locking out. never hit quads so good.
3x back squats @ 405 sets of 10-12 1 min rest
3x standing hamstring curls last set drop set. went heavy on these
3x lying hamstring curls moderate weight till fail
1x leg extensions whole stack till fail, up 2 two plates on stack till fail, and repeat till i finished up whole stack till complete failure.
3x leg press fail last set drop setted.

abs
4x hanging leg raises timed 1 min straight, rest 1 min

cardio
20 min incline walk

im gonna feel it tomorrow, really enjoyed front squats now that im finally doing em right. hope everyone else spent the night right hitting the gym up. i know its super bowl weekend but i got my mind set on this competion. love keep up with my diet and training on here and getting feedback from every, just more motivation! finally was able to upload pics. its all a work in progress but im being patient and working out hard and dieting hard so cant wait to see what is to come in 9 weeks. hope everyone else achieved their goals today. good night all

whether you're taking to rest days, or active rest, or working out tomorrow hope its a successful saturday for everyone
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Old 02-02-2013, 12:17 AM   #32
BendtheBar
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april right around the corner! spent my friday night squatting like everyone should.
That's what I'm talking about. True dedication.
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Old 02-04-2013, 10:19 PM   #33
tgorton2124
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Default chest day 20130204

Chest workout today:

incline db press @ 110's 5x5
3x flat db bench @ 100's till fail
3x hammer press wide bench fail
3x incline hammer bench one arm at a time till fail
3x decline db flies supersetted with presses till fail
3x 1 min wide grip push ups

7x seated calf raises toes in, out, neutral, in, out, neutral, neutral.

30 min stair stepper.

gonna start hitting cardio in the am and pm to start losing more fat. nothing to intense just slow steady rate cardio..dont wanna lose too much mass.
hope everyone else went and got some today in the gym. back day tomorrow, gonna kill it!!! (gym and kitchen)
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Old 02-05-2013, 11:40 AM   #34
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Join Date: Jul 2009
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Good session. Keep it rolling.
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Old 02-10-2013, 11:17 AM   #35
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 80,909
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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How is the training?
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