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  1. #26
    High on Life linedriver465's Avatar
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    A great workout considering i was out till 2:30am this morning celebrating the Tar Heel basketball victory.

    New Deadlift PR: 175 lb for 8 solid reps

    I focused on improving my form for pull ups this workout. I was unable to complete as many full ROM reps as usually, however, i felt they were more slow and controlled.

    My back is gonna be sore tomorrow

    Im leaving for San Fransisco tomorrow for 5 days. This will be part of my rest week. I'm travelling to Raleigh (not very far i know) for a competition next week for 3 days, so i will actually take 8 days total off. No big deal.
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  2. #27
    High on Life linedriver465's Avatar
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    Came back from my spring break vacation yesterday. It was great, i went to San Fran. The seafood was excellent
    I did a lot of walking and one day i biked across the golden gate bridge to Tiburon (18miles)

    Measurement Monday:
    BF% :13.5
    Waist: 32.75in
    weight: 164.4 lb
    fat: 22. 19 lb
    ffm: 142.21

    fat stayed about the same but gained one pound of ffm compared to last week, probably glycogen and water.
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  3. #28
    High on Life linedriver465's Avatar
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    Today: Steady State Cardio
    about 32 min for 3.5 miles, stayed at 140-144bpm
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  4. #29
    High on Life linedriver465's Avatar
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    leg day today. form on squats was ok, not too great. i need to lower the weight.
    horrible calf cramp while warming up for calf exercises. a charlie horse that almost left me in tears. took a couple minute break and took the calves easy.

    didn't feel like i had 100% focus today. studying for AP exams in May is starting and the work is ridiculous.
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  5. #30
    High on Life linedriver465's Avatar
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    BTW, i know i havent updated this in a while, but im so proud that on tues, my back day, i deadlifted 200 LBS!! for 6 reps (5 solid reps).

    Im also now down to 160lbs and about 11.5-11.7% body fat
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  6. #31
    High on Life linedriver465's Avatar
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    So......its been a long while since ive done any heavy duty posting on M&S since ive been college. This first semester ive really just been getting a feel for managing everything. I got a position with the school newspaper on the advertising team which is great cause it should help me network and further my interest in business as a major.

    Anyways, Ive been going to the gym consistent. Started with a push, pull, leg split for a while. Then switched to a full body. My diet has been fariyl good for the most part. Ive havent gained the freshman 15 haha. The first 10 weeks or so i gained no weight but since then ive been bulking. Strength and gain increases are decent but that darn party scene is too hard to pass up so late nights and liquid courage are a commonality, but only on the weekends. haha

    After reading that interview by bendthebar, Ive decided to continue with my fb training (always been my favorite). In addition im going to start with the 14 day bulk and cut cycle he also mentioned. Sounds awesome to keep fat gain at bay while building muscle. I dont really count my calories but have a rough idea of what i need to intake to cut. I plan to add a good bit more food to get to that 1000 cal surplus per day.
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  7. #32
    High on Life linedriver465's Avatar
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    Here's my stats as of 11/28/09
    Weight: 162.4 lb
    Height: 68.75in
    Wrist: 6.75 in
    Waist: 31.75in
    BF%: 10.6% (a little low imo but it was taken while i was home after flushing out all the excess sodium in my body from dorm food)
    Fat: 17.21 lbs
    FFM: 145.19lbs

    I dont have my calipers, measuring tape or scale and i feel the numbers would be inaccurate at school due to the high sodium content cause i retain water quite easily. Im mostly going by visually appearance, energy level, hunger, etc... but ill post measurements when i get home when possibly
    Last edited by linedriver465; 12-08-2009 at 08:19 PM.
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  8. #33
    High on Life linedriver465's Avatar
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    Today was the first day of starting the 14 day cut and bulk cycle. Im cutting for the next two weeks cause ive been "bulking" since ive gotten here. So far i havent found myself unusually hungry but we'll see. Im cutting out mostly carbs in my last two meals or so.

    Complex Workout (freakin amazing alternative to interval training or mindless cardio)

    6,5,4,3,2,1 rep scheme; perform each exercise one right after the other with the same weight. Rest 75s after each "set."

    Complex 1: (100lbs)
    Power Clean
    Front Squat
    Barbell Row
    Push Press
    SL Deadlift

    Time: 9:36.8
    Note: I accidentally waited 90s between sets instead of 75s and forgot to do the 3 rep set in push press so had to do two 3 rep sets with push press to make up for forgetting.

    all in all great workout. Quick but effective
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  9. #34
    High on Life linedriver465's Avatar
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    First Full Body Day following principles set forth by BendtheBar's 3 part article.
    Wednesday 12-15 reps
    Hack Squat
    Good Morning
    Dip (Chest Emphasis)
    DB Row
    Seating DB OHP
    Hammer Curl
    Leg Raise

    time: 43:38

    Pretty solid considered i played frisbee for 1.5 hour beforehand and didnt eat anything in between. I also did have my converses to lift in so i had to use running shoes which was OK but not ideal. Never tried good mornings so used the bar and built up from there to 80ish pounds, which is decent but im still not sure of my form. pooped out on the last set of leg raises and only did 7 reps. I feel like im not eating enough even though im cutting considering all the walking i do in between classes, i look a little deflated but i guess that comes with decreasing the carbs. Well see, i feel and look like im not retaining as much water and stuff. I just cant wait for the 14 day bulk
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  10. #35
    Coming Up The Ranks
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    how tall are you ?

  11. #36
    High on Life linedriver465's Avatar
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    Quote Originally Posted by lwbb View Post
    how tall are you ?
    5 foot 8.75 inches
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  12. #37
    High on Life linedriver465's Avatar
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    Forgot to update yesterday but I did perform a fullbody workout using 10 reps, 3 sets per exercise.

    Deadlift
    Front Squat
    Incline Bench Press
    Pull Up
    Calf Raise
    Upright Row
    Barbell Rollout

    10 rep deadlifts kicked my butt cause im used to doing 5 reps. I was really exhausted during the front squat but managed to power through the entire workout.

    Im currently practicing intermittent fasting, a nutrition technique in which I drink only calorie free liquids for 16 hours of the day and for the following 8 hour i "feast," or intake my total calories required for the day. After reading many articles and personal opinions, many actually find the diet helps them lose fat and gain fat free mass (recomp). Although I don't have a ton of fat, it would be nice to preserve as much muscle during the 14 day cut cycles as possible. The focus and energy during the fasting state is amazing though.

    I was really tired during my workout because my body hasn't quite yet adjusted the relatively low calorie intake before working out. I ate a monster of an omelette and a huge salad and some peas from the school dining hall. Not enough carbs, which was a mistake. I also waited around 75min between eating and working out but could have only waited 30-45min.
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  13. #38
    High on Life linedriver465's Avatar
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    Stat update for 12/13/09

    Weight: 163.8lb
    Waist: 31.75in
    BF%: 10.4
    FFM: 146.76 lb
    Fat: 17.04 lb

    Thoughts: In two weeks, my waist remained the same while my weight increased by 1.4lbs
    This means i lost fat and gained ffm in the past two weeks however the first week i was eating in a surplus while last week and this week im eating in a deficit. Im loving the IF approach to cutting. SO much energy.
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  14. #39
    High on Life linedriver465's Avatar
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    Bringin this bad boy back from the dead.... Here's the A/B routine (performed on three non-consecutive days of the week) I will be following until I (hopefully) reach the following goals by the end of summer (August 20, 2010):

    Chin Up bw + 50lbs for reps
    Military Press 125lbs for reps
    Bench Press 200lbs for reps
    Squat 1.5-1.75 x bw for reps
    Deadlift 2 x bw for reps
    Bodyweight: Increase by ~10lbs while keeping bf% below 13%

    Stats as of 5/7/10 (taking 5g creatine 3-4x week so I assume why "real" weight is slightly below this)
    Weight:168.2 lbs
    Waist: 31.13in
    Wrist: 6.75in
    Height: 68.5in (Don't worry I didn't shrink since my 12/12/09 posting. lol. I just didn't measure accurately last time)
    BF% (according to doug's charts): 11.0

    Each exercise is designed to be performed for 3 sets with a rep range Dependant on what I'm feeling that day (trying the more intrinsic approach to training but the reps will probably stay in the 5-12 reps ranges so progression doesn't stagnate). Maybe the occasional 20 rep squat =P

    A Day
    ATG Squat
    BB Bench Press
    Row
    Standing BB OHP (ie Miltiary Press)
    Weighted Chin Up
    Weight Dips (Tricep emphasis)
    Weighted Crunches/Leg Raises

    B Day
    Deadlift
    Inc. DB Press
    Pull Up
    CGBP
    DB Row
    Calve Raises
    BB Curl
    Last edited by linedriver465; 05-12-2010 at 11:17 PM.
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  15. #40
    High on Life linedriver465's Avatar
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    5/12/10

    Workout: B day
    Times: 63min
    Grade: A+
    Calories: 3700 calories

    Deadlift
    280 x 6
    295 x 5
    305 x 4!!! (Form was 95% but I had no idea going into this workout that I'd lift 300+ for reps!)

    Inc. DB Press
    55 x 12
    65 x 6
    65 x 6

    Pull Up: wave sets
    bw + 5lbs x 2,3,5 reps
    bw + 5 lbs x 2,3,5
    bw + 7.5lbs x 2,3,3

    CGBP
    120 x 12
    125 x 8
    130 x 4

    DB Row
    50 x 12
    55 x 8
    60 x 5

    Standing Calve Raises
    130 x 15
    150 x 11
    170 x 8

    BB Curl
    60 x 9
    65 x 7
    70 x 4 (was getting light-headed during the last few sets of curls b/c I was really keeping my form strict and trying to breath properly)
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  16. #41
    LegCurlBrah JMango's Avatar
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    Nice workout! Awesome job on the deadlift 305 for 4 reps its really nice buddy! Good work, keep it up!
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  17. #42
    High on Life linedriver465's Avatar
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    Quote Originally Posted by JMango View Post
    Nice workout! Awesome job on the deadlift 305 for 4 reps its really nice buddy! Good work, keep it up!
    thanks man. I ended up with blood all up and down my left shin and lower quad because the bar opened up a scab, but I think that made the sets that much more intense for me!
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  18. #43
    High on Life linedriver465's Avatar
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    5/13/10

    Intervals!!

    5min jogging warm up
    3 min stretching/walking

    6 Intervals: 30 seconds running as fast as possible (AFAP) followed by 30 seconds of very light jog/walk/gasping for air

    5min jogging cooldown/gasping for air/calling for mommy(=p)

    Grade:B+
    Thoughts: Without a doubt, these kicked my ass. I haven't sprinted or "ran" with semi-regularity since December so these were def. a wakeup call. Nevertheless, I felt great afterwards (even though I'm gonna be sore tomorrow). Even though I'm in a muscle gaining phase, I intended to perform some form of HIIT twice per week now that it's the summer and I'm sitting more at home compared to the 4+ miles of walking I did per day at school.
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  19. #44
    High on Life linedriver465's Avatar
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    5/14/10

    Calories: 3750
    Grade: B+
    Time: 65min
    Workout: A day

    Definitely not a bad workout, but nothing spectacular. Quake 10.0 definitely helped me with the higher rep sets.

    Note to self: stop using chest supported row; I feel it less in my back in comparison to BB rows

    PRs are in bold.

    Squats:
    210 x 7
    215 x 5
    175 x 11 (feel the burn!)

    BB Bench Press:
    155 x 7
    160 x 6
    165 x 5

    BB Row:
    125 x 7

    Chest Supported Row:
    77.5 x 7 (eh)
    80 x 4 (ok)

    BB Military Press
    95 x 7
    100 x 4
    65 x 12 (burnnn!)

    Chin Up:
    bw + 25 x 6
    bw + 27.5 x 5
    bw + 30 x 3 super set with bw x 3

    Dip
    bw + 45 x 6
    bw + 25 x 7 (ok, trying to keep the arms close to my sides to emphasize triceps)
    bw x 11

    Hanging Leg Raise (trying to get feet to point at the ceiling):
    bw x 12 (pause @ rep 10)
    bw x 12 (pause @ rep 8 and 10)

    Weighted Decline Crunch: (weight behind head)
    bw + 12.5 x 8.5 (0.5 means 1 negative) superset with bw x 2
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  20. #45
    LegCurlBrah JMango's Avatar
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    PR Monster!!! You killed this workout! Your are progressing very well, keep it up buddy your doing awesome!
    Twitter @JMang0

  21. #46
    High on Life linedriver465's Avatar
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    Quote Originally Posted by JMango View Post
    PR Monster!!! You killed this workout! Your are progressing very well, keep it up buddy your doing awesome!
    Thanks man! I think I found the sweet spot between volume and frequency so that I progress just about every workout. Feelsgoodman
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  22. #47
    High on Life linedriver465's Avatar
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    5/17/10

    Time: 67min
    Workout: B day
    Grade: A+
    Calories: 3700

    Note: First day I trained in my vibram fivefingers kso. They were unbelievable! I couldn't even tell I was wearing a shoe

    BB Deadlift:
    295 x 6
    305 x 6
    315 x 4 => Finally got 3 plates on each side. Felt like a boss today. haha. It'll be four plates on each side before I know it.

    Inc. DB Press:
    60 x 11
    65 x 6
    65 x 6

    Pull Up:
    bw + 15 x 6
    bw + 17.5 x 5
    bw x 9

    CGBP:
    130 x 8
    135 x 6
    140 x 4

    DB Row:
    60 x 7
    55 x 10
    50 x 14 (ok)

    Calf Raises:
    70 x 15 (seated)
    180 x 10 (standing)
    200 x 8 (standing)

    Barbell Curls:
    70 x 6
    65 x 8
    55 x 9 (ok)

    Lasting Thoughts: Calorie Cycling + Intermittent Fasting + Full Body Workouts = Superawesome progression (for me at least)
    Check out my article page!
    http://www.muscleandstrength.com/authors/nick-ludlow

    "Like" my Facebook author page for future article updates
    https://www.facebook.com/nickludlow91

    Follow my lifting log!
    http://www.muscleandstrength.com/forum/threads/76483-LD-s-Journey-to-Beastdom

  23. #48
    High on Life linedriver465's Avatar
    • Join Date
      Dec 2007
    • Posts
      10,059
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
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      USA
    • Training Log
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    • Rep Power
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    5/19/10
    Calories: 3700
    Workout: A day
    Grade: B- (lacking focus and energy so form wasn't as good as usual)
    Time: 63 min

    Squats:
    215 x 6
    215 x 6
    180 x 11


    BB Bench Press:
    165 x 7
    170 x 4
    135 x 10

    BB Row: Need to be more parallel next time => drop in weight
    130 x 7
    135 x 6/2

    Chest Supported Row:
    60 x 14 (solid pump)

    BB Military Press
    100 x 7
    105 x 4

    70 x 6 (tried split stance but my shoulders were fried and form was decent at best)

    Chin Up:
    bw + 27.5 x 7
    bw + 30 x 4 ss w/ bw x 2
    bw x 6

    Dip
    bw + 47.5 x 5
    bw + 47.5 x 4 (felt it much more in my triceps this set)
    bw + 10 x 8 ss w/ bw x 1


    Weighted Decline Crunch: (weight behind head)
    bw + 12.5 x 9.5 ss with bw x 2
    bw + 15 x 5 ss w/ bw x 3

    Hanging Leg Raise (trying to get feet to point at the ceiling):
    bw x 12 (pause @ rep 8)- quads and legs were sore from squats and weighted decline crunch so ROM was ok
    Last edited by linedriver465; 05-19-2010 at 10:56 PM.
    Check out my article page!
    http://www.muscleandstrength.com/authors/nick-ludlow

    "Like" my Facebook author page for future article updates
    https://www.facebook.com/nickludlow91

    Follow my lifting log!
    http://www.muscleandstrength.com/forum/threads/76483-LD-s-Journey-to-Beastdom

  24. #49
    High on Life linedriver465's Avatar
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    Haven't updated this in a while but I've still be lifting.

    Recent News: I took a little more than week off towards the end of June and switched up my routine to a 4 day, upper/lower split, which I'm loving so far.

    7/14/10: Lower B Routine
    Grade: A
    Notes: Short and Sweet, but a killer workout nonetheless

    Deadlift
    340 x 5
    300 x 3/3/3/1 (30 sec rest in between each cluster set)

    Front Squat
    155 x 8
    175 x 5
    135 x 10

    BB Good Morning
    125 x 10
    145 x 6

    Leg Press
    Sled + 180lbs x 10/5/5/5

    Seated Calf Raise
    50 x 15
    70 x 12
    80 x 10
    Check out my article page!
    http://www.muscleandstrength.com/authors/nick-ludlow

    "Like" my Facebook author page for future article updates
    https://www.facebook.com/nickludlow91

    Follow my lifting log!
    http://www.muscleandstrength.com/forum/threads/76483-LD-s-Journey-to-Beastdom

  25. #50
    NOT ripped, NOT concerned LtL's Avatar
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      3-4 Years
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    Nice lifting brother

    LtL

 

 

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