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03-05-2011, 01:51 PM
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#1 (permalink) | ||||||||
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gaspers04
is "Thickneck McBenchpress"
Senior Member
Max Brawn
Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,147
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
My Mood:
Reputation: 148030
  
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Gasp
The last part of this week has been super busy, I managed to keep my training and diet in check with "refeed" last night. It has been two weeks of strict dieting with two refeeds (Friday's Dinner Meal). This week I will incorporate 15 minutes of Cycling or Elliptical training every morning before meal one. Also this week, I will be adding 100gr of Dextrose post workout only. Being at two weeks into the diet I feel exceptionally strong with no cravings or "carb crashes". Brief training overview: Westside Training Format
Diet
Cardio
I think that this about covers it all. Any questions or critiques, feel free to post or IM. I will keep an open and receptive attitude. Thanks everyone.
__________________
 http://liftingheavy.tumblr.com/Training Blog Supplements M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.
Last edited by gaspers04; 03-05-2011 at 02:05 PM. |
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03-05-2011, 02:18 PM
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#2 (permalink) | ||||||||
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gaspers04
is "Thickneck McBenchpress"
Senior Member
Max Brawn
Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,147
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
My Mood:
Reputation: 148030
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Thursday March 3rd
DE Bench Speed bench 135x15/15 w/u 250x3/3/3/3/3/3/3/3 CGBP 225x5/5/5/5/5 Skull Crushers 125x5/5/5/5/5 DB Rows 100x10/10/10/10 DB Lateral Raises 35x10/10/10 Tricep Push Downs - Elbow PreHab 80x10/10/10 This training session was done while at work on my lunch break prior to a Inmate transport, 40 minutes total.
__________________
http://liftingheavy.tumblr.com/Training Blog Supplements M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.
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03-05-2011, 06:20 PM
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#3 (permalink) | ||||||||
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gaspers04
is "Thickneck McBenchpress"
Senior Member
Max Brawn
Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,147
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
My Mood:
Reputation: 148030
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DE Squat & Deads
Speed Squat 135x10/10 w/u 325x2/2/2/2/2 Arch Back Good Mornings 225x5 225x5 315x5 315x5 315x5 Reverse Hypers 10/10/10 Hypers 10/10/10 Seated Calves 140x15/15/15/15 Cable Pull Downs - Abs 20/20/20/20 *Speed squats and good mornings are real light, will increase the weight in two weeks.
__________________
http://liftingheavy.tumblr.com/Training Blog Supplements M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.
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03-05-2011, 06:41 PM
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#4 (permalink) | ||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
 Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 67,491
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1684697
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Looking good as always big G.
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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03-05-2011, 06:56 PM
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#5 (permalink) | ||||||||
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gaspers04
is "Thickneck McBenchpress"
Senior Member
Max Brawn
Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,147
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
My Mood:
Reputation: 148030
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Thanks Brother!
__________________
http://liftingheavy.tumblr.com/Training Blog Supplements M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.
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03-05-2011, 10:16 PM
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#6 (permalink) | |||||||||
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bamazav
Dog House Training, home of the Walker
Dips!Geezers Rule!
Bigger, Stronger, BAMA!
Max Brawn
Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 3,634
Training Exp: 3
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Lunges
My Mood:
Reputation: 137878
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Quote:
__________________
David, Husband, Father, Pastor Seeking to be transformed, not conformed! Become a disciple of the bar. - glwanabe The Official Fit For The King Website Yasen Miroslav Zavadil |
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03-05-2011, 10:55 PM
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#7 (permalink) | ||||||||
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gaspers04
is "Thickneck McBenchpress"
Senior Member
Max Brawn
Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,147
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
My Mood:
Reputation: 148030
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LMAO! Thanks Bam, I do try to entertain Brother!
__________________
http://liftingheavy.tumblr.com/Training Blog Supplements M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.
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03-06-2011, 08:28 AM
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#8 (permalink) | |||||||||
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Szelago
120 lbs LOST!!!
44 yr bulk phase complete
Max Brawn
Join Date: Feb 2011
Posts: 1,106
Training Exp: 1yr since coming back
Training Type: ARGH!!!
Fav Exercise: Leg Press
Fav Supp: Thank god for elastamine!
My Mood:
Reputation: 5338
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Quote:
Our diets look about the same, G. This will definitely work. I'm down about 120 lbs. Do you plan to carb cycle? Last edited by Szelago; 03-06-2011 at 08:33 AM. |
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03-06-2011, 08:53 AM
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#9 (permalink) | ||||||||
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gaspers04
is "Thickneck McBenchpress"
Senior Member
Max Brawn
Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,147
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
My Mood:
Reputation: 148030
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No, this seems to be working at the moment. Ill get carbs post training and on refeed days. Seems to be enough change to keep my body guessing.
__________________
http://liftingheavy.tumblr.com/Training Blog Supplements M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.
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03-06-2011, 12:07 PM
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#10 (permalink) | ||||||||
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Isaku900
has no status.
Wild Iron Gym
Uber Brawn
Join Date: Feb 2011
Posts: 351
Training Exp: 10+
Training Type: Westside
Fav Exercise: Big 3
Reputation: 3682
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Are you doing your DE days with straight weight? or do you have accommodating resistance that you're going to start using?
__________________
Team Wild Iron, Wild Iron Gym, Santa Clara, CA Wild Iron Gym Training Videos Wild Iron Gym Become a fan of Wild Iron Gym on Facebook: |
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