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Old 06-01-2011, 05:05 PM   #51 (permalink)
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Nice work Rich, your a machine brother!
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Old 06-01-2011, 06:30 PM   #52 (permalink)
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Strong beat down Rich. What type of eating plan are you using right now?
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Old 06-02-2011, 03:25 AM   #53 (permalink)
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Love your dedication Rich

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Old 06-02-2011, 05:56 AM   #54 (permalink)
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Youre the man, man!! =)


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Originally Posted by rippednmichigan View Post
Nice work Rich, your a machine brother!
Thank you. I felt like it was a easy day. lol

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Strong beat down Rich. What type of eating plan are you using right now?
To control my weight but enjoy weekends. I'm doing 3 days low carb, 2 maintenance level, 2 days high carb.

Protein: 179
Fats: 57
Carbs: 110 low days, 150-200 maintenance level (depending on the workout and calories burned that day) 200+ high days.

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Love your dedication Rich

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Old 06-05-2011, 08:40 AM   #55 (permalink)
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June 2st
Ab saturation day. Just a morning workout with lighter weights and saturate the Ab’s.

Rest of the time I worked on the Haag Gym Open House “Lifting Joplin” project.



June 3rd

Delts, Traps and Ab’s
22 sets

Alternating Db Front Delt Raises palm up
• 4 sets
H.S. ISO Shoulder Press
• 8 sets
Machine Ext. Arm Reverse Flies
• 3 sets
Glass Style Cable Rear Delt Pulls
• 5 sets
H.S. ISO Low Row Shrugs
• 2 very slow sets


4th and 5th off both weights and cardio. Relax and spend family time.
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Old 06-05-2011, 08:46 AM   #56 (permalink)
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Nice work Rich.

I'll have to check out Glass's version of rear delt pulls. I use alot of his stuff.

I've been doing alot of your very slow moves.....love the lat pulls.
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Old 06-05-2011, 09:11 AM   #57 (permalink)
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Good stuff Rich!

I like the carb cycling. I assume it correlates to lifting days?
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Old 06-05-2011, 10:31 AM   #58 (permalink)
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Good stuff Rich!

I like the carb cycling. I assume it correlates to lifting days?
Actually No. Recovery days.

Low to maintenance on lifting days.

If the body is to heal and grow it needs the nutrients.
Lift days and tearing down the fibers is all done with stored leftover fuel.
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Old 06-05-2011, 10:35 AM   #59 (permalink)
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Let me add this:

Maintenance means, I also calculating in energy burned during workouts.
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Old 06-05-2011, 10:37 AM   #60 (permalink)
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Good work as always buddy!!
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