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Old 02-21-2013, 11:05 AM   #31
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Thanks for the feedback everyone.

Third week weigh in at 216.5 lbs. Gained 2 lbs over the weekend from the extra calories (weighed in 217.5 after the weekend), so lost a pound of that. I'm losing and gaining the same weight - not too concerned since it's probably just water weight, and I'm maintaining/gaining in my strength levels. Fact is that I'm "feeling" a little leaner in my clothes. I've made up my mind to make this a slower and healthier process, so I just need to stay the course and remember that I'm trying to recomp - and not necessarily lose weight.

Today's w/o:

Circuits with minimum rest periods (front squat to pushups to inverted rows/pullups - used some kipping for the pullups)

FS (lbs) - 75x8,8-100x8,8-125x6,6-150x6,6
Pushups - BWx8,10,10,10,10,10,10,10
InvRow - BWx8,10,10,10 - Pullups - BWx8,8,8,8

Finisher:
FS's were feeling good so decided to push some more weight.

175 lbs x 3, 200 x 3, 225 x 2,2,2.
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Old 02-21-2013, 12:23 PM   #32
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nice. sounds like an intense conditioning session
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Old 02-21-2013, 12:54 PM   #33
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Thanks SecondsOut.
It was a fun w/o. You got a nice V-taper happening in your avatar. Do you have a log?
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Old 02-21-2013, 02:53 PM   #34
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thanks! lats grew a lot from around this time last year through the summer. i was doing lots of pullups. then i actually dropped pullups and brought the focus back to the powerlifts. i'm actually surprised that i'm maintaining the lats without doing many pullups (just a few sets here and there at home) and without doing any direct lat work.
my log is linked in my signature; it's the "Training" link.
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Old 02-21-2013, 08:15 PM   #35
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Got some sweating going on in here!

Way to work hard!
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Old 02-22-2013, 01:08 PM   #36
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Thanks jd/seconds.

After reading through your logs, I would say I too want to get bigger, stronger and faster. Well, for me, it's probably more like stronger, faster, then bigger. You guys both have some nice workouts yourselves.

Today was another day of conditioning before taking a day, or two off. I have to help my brother in law move tomorrow, and then Sunday will be a day off. This should work out real nice - one day of moving to get the blood moving and help recovery, and then a day off to fuel up for SQUATS on Monday!!

A little short on time this morning, so hit this circuit (~45 min including warm up and cool down):


-Approx 5 min incline walk
-Treadmill run and then walk 6 sets x 6 - 8 mph runs
-Snatch/Clean & Press combo (lbs) 75x3/3,3/3 - 100x3/3,3/3 - 125x3/3,3/3
-Speed Deads (lbs) 150x6,6 - 180x6,6 - 210x6x6
-Leg raises x 12,12,12,12,12,12
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Old 02-22-2013, 02:07 PM   #37
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wow, that's some serious productivity for 45 mins!
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Old 02-22-2013, 04:27 PM   #38
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Your goals are very achievable...I like what you're doing, but keeping strong is never counter productive.... IMO, just bias your program toward the conditioning side until you get your BF where you want it. in conjunction with food choices, metabolic disruption as often as possible = fat loss.
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Old 02-22-2013, 04:31 PM   #39
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Yeah man...you have to keep moving, but it wasn't too bad. I was just taking enough rests in between to catch my breath. I cant wait till the weather gets a little nicer and then take my conditioning outside. I haven't been this serious about conditioning in a long time. Hope I can make this summer worthwhile.
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Old 02-22-2013, 04:37 PM   #40
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What I've found is that after a few conditioning w/o's, I'm really looking forward to move some heavy weight. I'm just flip flopping between strength w/o's and a few conditioning w/o's. The underlying theme for the strength part is to simply progress in either weight and/or reps (i.e. trying to set new PRs each time).
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