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5.0

5.0

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Nov 3, 2012
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I've lost a gf every time I've run tren e, smh. I think you will be very happy with your results from this run given the work you put in. You're going to need to eat on this one though. You'll be amazed at what you look like in 10 wks even at 205.
 
creekrat

creekrat

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My TDEE is currently right at 3500 so I’m going to start at 4000 calories and go from there. If I’m too fluffy I’ll cut back a little bit but not much. Will try to get as many calories from food with a lot of rice, chicken, turkey, fibrous carb veggies, fish and some lean beef. I’ll have some whey post workout and casein before bed. If I have to I’ll get a little dirty with the diet on some days.
 
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creekrat

creekrat

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Sep 9, 2012
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Skeeeeewats today!!!!

Warmed up with light weight circuit of leg press, walking lunges, extensions and leg curls 3x10

Extensions 4x12,12,10,11/22

Curls 4x12,12,10,10/20

Squats 5x5

Smith Machine Lunges 4x10 each leg

Leg Press SS with Calf Raises on the Press 4x12,12,10,12/24
 
creekrat

creekrat

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Sep 9, 2012
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Skeeeeewats today!!!!

Warmed up with light weight circuit of leg press, walking lunges, extensions and leg curls 3x10

Extensions 4x12,12,10,11/22

Curls 4x12,12,10,10/20

Squats 5x5

Smith Machine Lunges 4x10 each leg

Leg Press SS with Calf Raises on the Press 4x12,12,10,12/24
 
creekrat

creekrat

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Sep 9, 2012
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Hit chest/shoulder/tri and it was a great day!

Incline EZ Bar Front raises 4x12,12,10,8/16

Incline DB Press 4x12,12,10,12/24

DB Side Raises 4x12,12,10,12/24

Incline DB Fly 4x12,12,10,11/22

Seated DB OHP 4x12,12,10,12/24

Cable Fly 4x15,12,12,10

Seated Bent Over Rear Delt Raise SS with Tricep Vbar Pushdowns 4x12,12,10,12/24

Incline Machine Press 3x5 trifectas(2 1/2-3/4 reps followed by full rep to count as 1)

Cable Side Delt Raises SS with EZ Bar Pullovers 4x12,12,10,11/22

DB Front Raises 4x12,12,12,10/20
 
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5.0

5.0

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What do you think your goals will be once you start seeing progress from your work? Any interest in pl at this point?
 
creekrat

creekrat

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At 38 my only desire is to look good naked. I have no plans for any PL meets or any physique shows or anything of the sort. It's just about Being healthy, looking good and feeling good. We have a boat and wakesurf so I guess the goal is to be that 38+ year old dad that is ripped and has abs. Nothing like taking the shirt off an having people stare!
 
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5.0

5.0

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At 38 my only desire is to look good naked. I have no plans for any PL meets or any physique shows or anything of the sort. It's just about Being healthy, looking good and feeling good. We have a boat and wakesurf so I guess the goal is to be that 38+ year old dad that is ripped and has abs. Nothing like taking the shirt off an having people stare!
Great goals! Strength is addictive and so is crushing pr's
 
creekrat

creekrat

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Sep 9, 2012
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Back and Bi today. Focus and intensity were definitely there today and I felt like I did some solid work.

Straight Arm Pulldowns SS with Hammer Curls 4x15,12,12,12/24

High Angle Cable Pulldowns 4x15,12,10,10/20

BB Curls 4x15,12,10,8/16

Neutral Grip Row 4x12,12,10,10/20

Incline Curls SS with Face Pulls 4x12,12,10,8/16

Lat Pulldown SS with Z Curls 4x12,12,10,10/20

1 set of 21s to finish it off.

 
creekrat

creekrat

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Sep 9, 2012
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Tried something a little new today. Last workout until Monday since I'll be traveling on Friday and Saturday. Sunday will be meal prep for the week. All weights are in KG unless otherwise stated.

Incline DB Press 4X10(12.5kg),10(17.5kg),10(22.5kg),10 + 5 partials(30kg)

Flat DB Press 4x10(17.5kg),10(22.5kg),10(30kg),8(35kg)

Incline BB 3x10(135lb),10(205),8(255)

Machine Flat Press 3x10(50kg),10(70kg),10(90kg)

Cable Crossover SS with Cable Press 7x10 at 30kg per side

DB OHP 4x10(15kg),10(17.5kg),10(22.5kg),10(30kg)

Prone Incline DB Front Raises 4x10(10kg),10(12.5kg),10(15kg),10(20kg)

Upright BB Rows 4x10(90lb),10(115lb),10(140lb),10(150lb)

Cable Behind the Back UH Grip Lat Raises 7x10 (25lb)

The pump from this workout was amazing. This was a FST 7 routine that I've been considering doing during my blast.
 
5.0

5.0

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Nov 3, 2012
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Fuk man nice work! 255x8 incline bb was a nice last set. Kudos!
 
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