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Old 09-30-2013, 04:07 PM   #31
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9/30: Diet on Travel Day to Client Site (rest day)

For anyone wondering and for my own record I've had as of 5pm today

50g almond butter
3 scoops protein powder

Spinach salad with jalapenos, banana peppers, mushrooms, lemon juice, 1-2 tb parmesan cheese, 1-2 hardboiled eggs, and 8-10 ounces combined of flank steak and chicken -> not exactly sure of the caloric content as it's part of the salad bar.

Probably a solid 1500-1750 calories thus far.... I think? Thoughts? I'm working to estimate portion sizes without using my usual crutch which is a food scale.
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Old 09-30-2013, 07:35 PM   #32
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Probably a solid 1500-1750 calories thus far.... I think? Thoughts? I'm working to estimate portion sizes without using my usual crutch which is a food scale.
Sounds close. If nothing you;re getting plenty of protein and a good food variety.
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Old 09-30-2013, 09:53 PM   #33
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Sounds close. If nothing you;re getting plenty of protein and a good food variety.
Perfect. Had an apple, Greek salad, and turkey club (bacon, turkey, lettuce, tomato, aioli) and a side of ruffle potatoes chips. Probably another 1200-1500 cals? Would have liked a little more protein in this meal but I was already approaching my meal per diem
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Old 09-30-2013, 10:07 PM   #34
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Great job on the progress man. Those meals sound great, they are making me hungry!
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Old 10-02-2013, 03:31 PM   #35
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Great job on the progress man. Those meals sound great, they are making me hungry!
haha. thanks cutty. now that I'm in the workforce sitting at a desk most of the day I should be able to add mass eating less calories which is both a blessing and a burden lol.
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Old 10-04-2013, 05:18 PM   #36
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10/1: Back/Traps/Forearms @ Work Gym
Deadlift: 375 x 5,5,7 -> hit rep goal on last set; increase to 380
Pendlay Row: 155 x 14/8/7/7/6 -> increase to 160
Pull-ups: bw x10/7/5/3
Lat Pulldown: 110 x 12/12/12/10 -> increase to 115
Cable Low Row: 130 x 12/10/9/8/8 -> -5lbs over last week, but better form and more reps
Power Shrugs:
135/225/315/405x10
455x9 -> +4 reps over last week
BB Static Hold/Wrist Curl/Reverse Wrist Curl -> progressed in time holding barbell
225x37s/50x17/20x20
225x30s/50x16/20x18
225x27s/50x15/20x15
**gonna sub reverse BB curl for reverse wrist curl as I get a better pump and connection in the top part of my forearm with those
Oblique Twists (light): 3 sets

10/2: Chest/Triceps @ Work Gym
195x9,8,6 -> FUUUU; same total # of reps as last week
135x15/7/6/5/5
DB Incline Press: 50x15/8/6/6/6 -> increase to 55
DB Flat Fly (they didnít have mid pulleys)
15x30/20/15/13- > wayyy too light
20x10/7/8 -> better; use this weight next week
CGBP: 110 x 11/7/7/7/4/4 -> +15lbs over last week
Rope Tri Pushdowns (on diff machine than usual)
50x13
45x6
40x6
30x12/9/8/8/7 -> found a good starting point for the weight to use on tri pushdowns on this cabl machine; usually I perform this workout at my home gym
Shoulder Health Ė 3 sets

10/4: Legs @ Home Gym
Low Bar Back Squat: 235 x 11, 9, 8 -> felt ok; +5lbs over last week
High Bar Back Squat: 195x20-> +5lbs over last week
Leg Press: 2pps x 98 reps in 5 minutes
Leg Extensions: 70x25/11/8/7/7/6/7 -> increase to 80
Plate Loaded Hack Squats: 100lbs per side x 15/11/9/10/10 -> increase to 110lbs per side
SLDL: 210 x 20/11/9/8/8 -> increase to 215
Lying Leg curl: 55 x 26/12/12/10/9 -> increase to 60
Seated Calf Raise: 55 x 22/15/10/10/8/10/11 -> increase to 60
Hanging Leg Raise: 20 reps over 4 sets
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Old 10-04-2013, 05:52 PM   #37
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There's a whole lotta progression up in here!
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Old 10-05-2013, 11:06 AM   #38
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And a whole lotta work!! Looking good Nick
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Old 10-05-2013, 01:02 PM   #39
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Great consistent work.
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Old 10-05-2013, 07:24 PM   #40
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There's a whole lotta progression up in here!
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And a whole lotta work!! Looking good Nick
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Great consistent work.
Thanks fellas - I appreciate the encouragement. Got another deep tissue massage today, so I decided to call it a rest day. Will be smashing shoulders and biceps tomorrow, back/traps/forearms on monday, and chest tris on tuesday since I wont have gym access wednesday or thursday
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