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Old 08-09-2013, 07:04 AM   #41
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Unfortunately my weight loss has slowed in the last few days. This could be because I haven't been as active now that I'm back at my old job, but honestly I can't put my finger on why I've only lost a few tenths of a lb in the last 2 days.

I've got an appointment on the 28th (longer from now than I had hoped) to get my foot looked at again, and hopefully get a cortisone shot to relieve the pain in my foot and allow me to start doing some cardio and conditioning work. I'm not sure if I can get as lean as I want to be without bringing in some cardio work.

I'm also rethinking my diet. I know from past experience that I need to do carbs for more than 2 days. I'm going to start eating carbs tomorrow and continue to do so into the middle of next week, when I will go back to a VLC diet for probably 1 1/2 weeks
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Old 08-09-2013, 03:21 PM   #42
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HIT for the WIN! I've always thought the idea of HIT was silly, but I think it's going to work out quite well with the template I've designed. Today was pull day.

Sumo deads-
45x10
45x10
135x7
225x5
315x5
405x4
455x1
365x7, I think? Not sure, I was seeing stars by the end of the set.

GHR-
BWx12
BWx12
BWx8+7

I used the settings of the GHR machine to make each set harder, then easier for the drop set. In our machine you can adjust both the distance from the hip pad to the foot pad and the height of the hip pad, so there are lots of different combinations to make it really hard or really easy. I'm getting much stronger on these so I'll continue to push myself and make these harder for myself every time I do them.

Calf press-
190x15
280x10
280x12
190x8

Dumbell rows-
80x15
105x15
140x12

Close grip pulldowns-
120x15
160x8
140x12
120x8

Biceps-
I did 3 or 4 different types of curls, trying to find a variation that hit my biceps hard without hurting my left shoulder. For some reason almost any curl variation just kills my shoulder even if I try really hard to keep my upper arm from moving. I'm going to have to keep the weights light and keep the curls slow to stimulate the muscle without causing pain. Luckily it's the deadlifts and rows that give me the most effective biceps work anyways, so it's all good.

Push workout tomorrow. I can't wait to kick up the frequency and see how my body responds.
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Old 08-09-2013, 07:46 PM   #43
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I've been thinking things over, and I believe that the reason my weight loss slowed down is cheese. Yup, cheese. I like it, and I've been eating lots of it. Even though it fits into my diet, it's basically pure fat and I think it's just adding too many calories for me to lose any appreciable weight.

It's time to move forward with the lessons I've learned. Tomorrow I start eating carbs again, which will be a nice mental relief. Tuesday or Wednesday I'll be going back to real low carb; Protein shakes and meat. Simple and easy, and I'm going to try to cut down on my beloved Mio as well. I need to commit to this. It isn't going to be easy to get as lean as I want to be, and it's going to get even harder as I start to lean out, so I better get my shit together NOW. My training is good. Great even. I just need to nail down my diet and make it happen.

I really want to add a PH to the deal to help out, but I don't have extra money to put into a cycle right now. Soon though, I should have some extra money to spend and I'll be back on the juice.
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Old 08-09-2013, 08:49 PM   #44
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Get 'er done, Soldier!

Plan your work, work your plan.
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Old 08-10-2013, 12:36 AM   #45
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Thanks for making this the strongest forum on the net.

You make a cameo...

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Old 08-10-2013, 08:08 AM   #46
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Haha, that video is awesome. I just wish it was more obvious that I actually had quite a bit of weight on the bar when I did that lift! MAB FTW.

Today's post keto weight check-226.2. So in 13 days I've lost about 5lb. Not exactly what I was hoping for, but like I said, I'll take the lessons I've learned and move forward.
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Old 08-10-2013, 09:17 AM   #47
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Quote:
Originally Posted by Soldier View Post
I've lost about 5lb.
Progress.

Good job.
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Old 08-11-2013, 03:32 PM   #48
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Ok, lots going on with my diet and my training. Training first. Push day today, and after the carbs yesterday I knew I had to really push it hard. I feel good about how it turned out.

Squats-
45x8
135x5
225x5
275x3
add belt and wraps-
315x3
365x2 (not a PR, but I only got 1 rep last time so this was good)
275x10

Leg extension (I had planned to do leg press next, but it was being used)-
95x15
125x12
155x9
125x11

Leg press-
180x20
280x16
370x12
280x20

Clean and press-
25x20
75x12
95x12
75x15

Bench press-
135x20
185x15
225x10
135x17

I planned to do triceps at this point, but it was getting late so I went straight to abs. I need to do a video some time about the main movement I use for abs. I invented it myself and it's very hard to describe. For now just know that I hit my abs hard.

This was another good session. I really believe in what I'm doing now for my training and that's a good feeling to have.

My diet, on the other hand, is an evolving situation. I had a lot more kickback than I thought, going from 226.4 all the way to 230.4 in a single day. I'm not worried though, tomorrow I'll be good and carb'd up and I'll go back to VLC dieting, possibly for the next 2 weeks if I need to in order to get where I want to be. Tomorrow I'll be hitting it hard, using mostly protein powder and ground beef to get back on track. I'm even planning to cut out diet soda and drink primarily water both with and without flavoring.

I'm going to get below 222 before I have carbs again. I need to start going by the numbers instead of the amount of time. That should get me where I need to be.
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Old 08-11-2013, 05:50 PM   #49
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Lots of work!

Curious about your ab move!
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Old 08-11-2013, 06:58 PM   #50
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Join Date: May 2011
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Training Type: ARGH!!!
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Reputation: 241044
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Quote:
Originally Posted by jdmalm123 View Post
Lots of work!

Curious about your ab move!
Everyone I've taught the move loves it. Unfortunately it requires a cable machine so it's hard to make a video about it. I'll try to figure something out though.
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Current PRs at 242, raw w/ wraps- 525, 355, 605, 1485
Roboro tui, perimo vester adversarius
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