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Old 01-23-2013, 06:22 PM   #11
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Get it good!
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Old 01-23-2013, 11:41 PM   #12
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Fascinating routine. That's a ton of reps per week! I like the simplicity, though.

And you've got some work to do son, my granny survived the depression and could pull a cart better than a mule. Now, she never bench pressed, but she could hip lift the tractor while a wheel was being changed and pick up a row of potatoes with one hand while she dug with the other. Good luck buddy!

Just sayin'

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Last edited by MikeM; 01-24-2013 at 02:19 AM.
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Old 01-24-2013, 12:14 AM   #13
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Quote:
Originally Posted by markievicz View Post
Week 1 Day 1 23 Jan 2013

Squat
105kg x 5 – 5sets

Bench
87.5kg x 5 – 5sets

Deadlift
135kg x 5 – 5sets
Great goals and achievable too ... Bring it home Alan ... And stay healthy ...
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Old 01-24-2013, 04:37 AM   #14
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thanks guys ,

LtL, as far as diet goes , ill be giving Intermittent fasting a run , that combined with low carb
(not a million miles away from what steve talked about in his vlog intro…

Will try to get down to 93kg/92kg and then follow your water loading template as laid out here
http://muscleandbrawn.com/forums/tra...tml#post234370
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Old 01-24-2013, 05:05 AM   #15
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Good bashing on the 3!
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Old 01-24-2013, 06:31 AM   #16
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Good start

Looking forward to following the new log
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Old 01-24-2013, 08:19 AM   #17
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24 Jan 2013

Cardio
Max incline on treadmill for 20mins at 6.5kms

Had to ask someone how to use the machine!!


Abs
Weighted Crunches - 60kg – 4sets of 20
Plank - 3 sets of 60secs

Pull Ups
BW x 8
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
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Last edited by markievicz; 01-24-2013 at 09:03 AM. Reason: forgot to add the planks!
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Old 01-24-2013, 08:24 AM   #18
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Quote:
Originally Posted by markievicz View Post
24 Jan 2013

Cardio
Max incline on treadmill for 20mins at 6.5kms

Had to ask someone how to use the machine!!


Abs
Weighted Crunches - 60kg – 4sets of 20

Pull Ups
BW x 8
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
Great work Alan! Do more cardio so I can count some towards mine !
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Old 01-24-2013, 10:19 AM   #19
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That is great toning Alan!

Was she cute? That's a great line.
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Old 01-24-2013, 10:37 AM   #20
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Quote:
Originally Posted by Hunterace View Post
Great work Alan! Do more cardio so I can count some towards mine !
Haha , ill do a small bit on a Tuesday and Thursday to try help move some bf

Quote:
Originally Posted by Squatter View Post
That is great toning Alan!

Was she cute? That's a great line.
Toning!! Bahahahaha

Well if you call a small bald man cute , then I guess ill leave that to you and Mrs. Squatter to discuss!
Coincidently , he is the only instructor in the gym that has no issue with me deadlifting. He came in to ask me was I lost as it was the first time he’d ever seen me near a treadmill in the 2 years ive been a member there
WIN!
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