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Old 02-20-2012, 08:38 PM   #181
BendtheBar
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Looks good to me ESPM. Get it on.
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Old 03-14-2012, 11:12 AM   #182
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Join Date: May 2011
Location: Virginia
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Training Type: ARGH!!!
Fav Exercise: Barbell Row
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I need to start adding in about 15-20 minutes of cardio 3-4 days a week. I can feel my workouts suffering because of it. These pictures are roughly a year apart with the one in white shorts being taken last april and the other 3 taken this month. I've lost quite a bit of weight due to not being able to eat in my classes, but still not too bad.

I feel like I look better in the first picture, but I may just be leaner.







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Old 03-14-2012, 12:00 PM   #183
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I think you look much better in the after pictures. You look fit, strong and healthy.
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Old 03-16-2012, 11:15 AM   #184
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I thought I would update my log a little bit today with my average macros for the past week and my workout today as well as future plans.

My average macros have been as follows:

kcals: 2700/day
Protein: 321g/ day
Carbs: 256g/day
Fats: 80g/day

My rotator cuff warmup definitely detracted my my lifts in a drastic manner, but better safe than sorry. If anything, it was a pre-exhaust, but all of my lifts were solid. I experimented with supersetting my arms today after reading about serge nubret's high volume workout and I enjoyed the pump and the challenge.

My plans for the next two to three months are to lean out a little bit for summer, so I'm going to utilize some supersets, decrease rest periods, and add 15-20 minutes of jumping rope 3-4 times a week while attempting to hit the same macros. After gaining roughly 30lbs in under a year why not cut down a bit?

I didn't have my log so I winged it as far as sets, reps, and exercises.

My weight is slowly moving back up and I'm retaining less water weight than I had at this weight before. I'm currently 183.8 at 14.6% BF.

Here was today's workout:

Warmup:

External Rotations
Internal Rotations
Subscapularis Work
Infraspinatus Work
Split-stance Broom Pec Mobilization
Scapular Wall Slides

Workout: 1 Minute rest between each set

Strict Standing Military Press

Bar x 20 (Nice pump)
65 x 10
120 x 7
110 x 8
90 x 8

Cable Laterals

30 x 12
30 x 8
20 x 15

Wide-Grip Cable Upright Rows

90 x 15
110 x 12
110 x 8

Face-Pulls

80 x 15
90 x 12
110 x 10

DB Rows Slow and Strict

60 x 15
70 x 12
80 x 8

Tricep Pushdowns No Rest between sets

-----Supersetted With------

Cable Curls - Different Grips

90 x 15
-------
70 x 15


110 x 12
--------
75 x 12


110 x 12
--------
75 x 12


120 x 11
--------
75 x 9

120 x 10
--------
75 x 10


Supplements:

1 1/2 Scoop Dynamite Pre-Workout
2 Scoops Xtend
1 Scoop Controlled Labs Green Magnitude
2 Scoops Met-rx Whey
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Old 01-04-2013, 05:00 PM   #185
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Join Date: May 2011
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Training Exp: 2+
Training Type: ARGH!!!
Fav Exercise: Barbell Row
Reputation: 2048
espm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good posts
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Thought I'd grace you guys with a more recent picture complete with fake beard and tattoos!

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Old 01-15-2013, 02:22 PM   #186
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Join Date: May 2011
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Training Type: ARGH!!!
Fav Exercise: Barbell Row
Reputation: 2048
espm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good posts
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A little update for you guys on my training and diet. I've started competing in Judo and Jiujitsu again, which means weight classes and a different approach to training. One that is more sports specific. I'm currently using a modified WS4SB split by Joe Defranco with a few things added in and changed around.

Depending on how I feel the workouts may be lengthened or shortened and I may even add in a full body day consisting of primarily body weight movements.

Monday AM - Max Effort Upper Body

Bench Movement -Warming up to a 5 rep max
DB Bench Movement - 3x8-15
Rope Pullups - 3xMax
--Supersetted With--
Facepulls/Rear Delts - 3x12-15
Barbell or T-Bar Rows - 3x8-12
Hammer Curls - 3x8-15
Pushups - 3xMax

PM - Jiu-Jitsu/Cardio

AM Tuesday - Dynamic Day
Box Jumps/Vertical Jumps - 8x5
DB Stepups - 3x8-12
Romanian Deadlift/Stiff Legged - 3x8-12
Leg Raises 4x8-15
Paloff Press 4x8-15
Grip Training
Judo Uchikomi Drills - 50 of my favorite throw each side

PM - Judo for two hours

Wednesday

High Intensity Interval Training or Swimming 500 yards or Concept 2 Rower

Thursday - Repetition Upper
Incline Bench - 4x8-12
Dips - 4x12-15
Horizontal Row - 4x8-12
-Supersetted With-
Rear Delt - 4x8-12
Lateral Raise or Shoulder Press - 4x8-12
Traps - 3x8-10
Triceps - 3x8-10
Towel Grip Pullups -
3xMax

Friday

AM - Cardio
PM - Jiu-Jitsu

Saturday - Lower

AM - Jiu-Jitsu
PM - Weights

Tire Flips or Squats - 3x5
Sled Push and Drag - 3 sets timed
Reverse Lunge - 3x8-12
Pullthroughs/Hamstring Movement - 3x8-12
Rope Pullups - 3xMax
--Supersetted With--
Timed Dumbbell Holds 3xmax time
Ab Circuit
Judo Uchi-Komi Drills

Sunday

Rest or Light Cardio



Now for my diet!

7AM - 2 Whole Eggs, 8 oz Eggwhites, 1/2 Cup oats with Fruit, Spinach or Peppers with Water

11AM - 8 Oz Chicken Breast, 1 Sweet Potato, Spinach and a Multivitamin

2PM - 8 Oz Chicken Breast, 1 Sweet Potato, and Spinach

4PM - Protein Shake and handful of Almonds or Legumes before Class

8PM - Tuna or Salmon with Spinach cooked in Olive Oil and Lemon with a protein Shake.

10PM - Packet of Tuna with Natural Peanut Butter or a candy bar :-D.
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Old 01-15-2013, 02:26 PM   #187
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You mix the tuna and PB together?
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Old 01-15-2013, 02:27 PM   #188
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Quote:
Originally Posted by espm1000 View Post
Thought I'd grace you guys with a more recent picture complete with fake beard and tattoos!

LOL Epic
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Old 01-15-2013, 02:28 PM   #189
espm1000
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Points: 2,382, Level: 29 Points: 2,382, Level: 29 Points: 2,382, Level: 29
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: May 2011
Location: Virginia
Posts: 208
Training Exp: 2+
Training Type: ARGH!!!
Fav Exercise: Barbell Row
Reputation: 2048
espm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good posts
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Quote:
Originally Posted by Jen View Post
You mix the tuna and PB together?
I have not, but I've been known to do weird things with Tuna. I definitely try to get more fats in my last meals since I'm dropping the carbs before bed. Unless of course I eat the candy bar.
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Old 01-15-2013, 03:36 PM   #190
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
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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Getting that swole on.
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