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Old 01-25-2014, 12:00 AM   #1
bsprad
bsprad
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Points: 1,030, Level: 17 Points: 1,030, Level: 17 Points: 1,030, Level: 17
Activity: 2% Activity: 2% Activity: 2%
 

Join Date: Dec 2012
Location: Kansas City MO area
Posts: 35
Training Exp: 30
Training Type: General Fitness
Fav Exercise: Back
Reputation: 260
bsprad is off to a good startbsprad is off to a good startbsprad is off to a good start
Default Body Transformation Contest Week 4

1-20-14

Ate poorly

Squats 10X10
Hamstring Curls 5X10
Weighted Abs 5X15
Bike 25 Minutes

1-21-14

DB Curls 10X10
Triceps Pushdowns 10X10
Side Lateral Raises 3X10
Rear Deltoid Raises 3X10

Lower AB raises 5X10
Bike 30 Minutes

Friday - 1-24-14
Age: 64

Height: 64

Weight: 231 (gained 2 pounds)

Goal: Reduce weight, gain lean muscle and avoid injuries

Workout plan:
10X10 - Incline Chest Press
10X10 - Lat Pull Downs
3X10 - One Arm Rows Rows
3X10 - DB Flyes

Shoulder rehab with bands
Stretching


** Eat six small meals a day
Eating plan was very poor. Poor planning and preparation
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Old 01-25-2014, 11:52 AM   #2
BendtheBar
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Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,805
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
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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I saw 10x10 on squats. That will leave a mark.
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Old 01-26-2014, 07:32 AM   #3
bsprad
bsprad
New Brawn
Points: 1,030, Level: 17 Points: 1,030, Level: 17 Points: 1,030, Level: 17
Activity: 2% Activity: 2% Activity: 2%
 

Join Date: Dec 2012
Location: Kansas City MO area
Posts: 35
Training Exp: 30
Training Type: General Fitness
Fav Exercise: Back
Reputation: 260
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Default Yes and thanks

Yes, it did. It was the best workout of the week. Thanks.
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Old 01-26-2014, 10:45 AM   #4
big_swede
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Activity: 62% Activity: 62% Activity: 62%
 
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Join Date: Apr 2010
Location: sweden
Posts: 11,940
Training Exp: 5
Training Type: Strongman
Fav Exercise: Cable flyes
Fav Supp: Celltech
Reputation: 479119
big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!
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Good job man!
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