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  1. #51
    M&S Elite Member OneGun's Avatar
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    Today the weather was cool. Around 40 degrees F. No wind or rain though. Perfect for outdoor activities.

    Cardio


    Run (outdoor)

    2.01 miles / 15:48


    That's all that went down today, but it was a day of progress in that this has been my fastest 2 mile in some time. I got below an 8 pace (8 minutes/mile) for the first time since my return to running. Hopefully I can keep this good momentum up. Barring some unforseen unfortunate event like another ankle sprain, I'll be extending my mileage to 3.1 (5k) come May 1st. I'll continue 2 mile routes through the end of April then try tack on one mile every month.

    Tentative plan for lifting tomorrow. Let's see if I can hit the gym for the 3rd consecutive Friday. TGIF regardless!

  2. #52
    Coming Up The Ranks MisterDMC's Avatar
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    Awesome progress! You are getting some legs on you now. C'mon man don't let me be the only guy going to the gym tomorrow.
    Big 4 - Bench 245 Squat 315 Deadlift 345 OHP 125
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    Bulking to 210 - Currently 186

  3. #53
    M&S Elite Member OneGun's Avatar
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    Quote Originally Posted by MisterDMC View Post
    Awesome progress! You are getting some legs on you now. C'mon man don't let me be the only guy going to the gym tomorrow.
    Well I didn't let you down, Sir! And speaking of...

    Legs


    ATG Squat

    1. 135 x 10
    2. 185 x 10
    3. 225 x 10
    4. 245 x 7
    5. 255 x 5 * almost failed on last rep
    6. 225 x 9 * almost passed out on last rep

    SLDL

    1. 135 x 10
    2. 155 x 10
    3. 165 x 10
    4. 175 x 10

    Leg Exension

    1. 130 x 12
    2. 130 x 12
    3. 150 x 10
    4. 145 x 9

    Standing Calf Raise

    1. 130 x 14
    2. 140 x 14
    3. 150 x 14
    4. 150 x 14


    I pushed very hard on squats today, but I was able to complete all attempted reps with good depth and form. Poundages still on their way up and I feel good. And since I didn't hit the mega millions jackpot tonight as I'd planned, I'll post my cardio session tomorrow afternoon.

  4. #54
    Regular Poster Dano's Avatar
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    Great leg day.

  5. #55
    Coming Up The Ranks MisterDMC's Avatar
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    Great day indeed, better than mine...
    We even heard about that ridiculous jackpot here in Canada, 540 million dollars
    Big 4 - Bench 245 Squat 315 Deadlift 345 OHP 125
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    Bulking to 210 - Currently 186

  6. #56
    M&S Elite Member OneGun's Avatar
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    Quote Originally Posted by Dano View Post
    Great leg day.
    Quote Originally Posted by MisterDMC
    Great day indeed, better than mine...
    We even heard about that ridiculous jackpot here in Canada, 540 million dollars
    Yeah, it was one of those days. In fact, it may have been my best leg day performance ever. The last two sets were intense. So much so that I think the energy expenditure affected my leg extension performance... which had lower numbers than the previous week. Not that I care about that. If I have a good squat performance on leg day, I care little for a mediocre performance in iso work.

    Today I did fasted cardio and it's a damn good thing I did. It's also my wife's birthday today, so there'll be some "special treats" in terms of food consumption today. And if history is any guide, between one and three malt beverages will be consumed with dinner. But what the hell... you gotta enjoy your life sometimes, even when cutting!


    Cardio


    Run (outdoor / fasted)

    2.00 miles / 16:03


    So this run was also a good performance compared to those of the previous couple weeks. I just missed beating an 8 pace, but that's close enough for me. Like weight training (perhaps more), improving performance with running is slow going and I've quit in the past, made a comeback, then quit again. I don't intend to repeat the quitting cycle anymore. In any case, numbers are again going in the direction I like to see them. Run times are going down, scale numbers going down, lift poundages going up.

    Now it's time for dinner... smoked brisket!

    Everyone enjoy what's left of the weekend!

  7. #57
    M&S Elite Member OneGun's Avatar
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    So Monday's in the books. At least it's out of the way. Onward I plod toward the weekend.

    Weigh In: 184.5 lbs (- 6.5 lbs. from start of cut)


    Biceps & Abs


    EZ Bar Curl (standing / narrow grip)

    1. 45 x 10
    2. 55 x 10
    3. 75 x 10
    4. 75 x 10
    5. 65 x 8
    6. 65 x 10

    Straight Bar Curl (standing / wide grip)

    1. 55 x 10
    2. 55 x 8
    3. 45 x 10
    4. 45 x 8

    Incline Dumbell Curl

    1. 20s x 10
    2. 20s x 8
    3. 20s x 7

    Ab Pull Down

    1. 65 x 12
    2. 80 x 12
    3. 87.5 x 12
    4. 95 x 12
    5. 95 x 8
    6. 87.5 x 12

    Dumbell Side Bends

    1. 65s x 12 per side
    2. 75s x 12 per side
    3. 75s x 12 per side
    4. 75s x 12 per side


    So my scale isn't indicating movement of any kind. I've been stuck at 184.5 lbs. for the 2nd week now. I know it's from my diet. It's good and clean/healthy, but I'm just not creating enough of a deficiency to accelerate the fat loss. That being said, I am losing body fat and gaining muscle at this point; I can see it in the mirror. However, if I'm to reach my goal of 175 lbs., I'll need to drop the calories. I'm going to make the push in the month of April to reach my goal. Let's see if I can hit 175 lbs. by May 1st.

    Stay tuned...

  8. #58
    M&S Elite Member OneGun's Avatar
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    So continuing with my lift day/cardio day/lift day/cardio day pattern... you get the idea, today was cardio day! Yaayy! And it went pretty good.

    Cardio


    Run (outdoor)

    2.00 miles / 15:54


    I failed to mention that I took Sunday completely off from all training. Plus, I've finally disciplined myself to be in bed no later than 10:30 p.m., so I'm now getting at least 6.5 hours of sleep. Usually 6.75 hours, but who's counting?

    Anywho, I'm feeling good so tomorrow I'm going to work up to a 1rm on bench. Maybe I'll do the same with squat and deadlift this week too. It's been a long time since I've tested myself with any 1rm days, so I think it's time to see where I stand. I'd like to see 225 x 1 happen, but I'm not sure; my bench has been lacking as of late, but I'll be giving her hell come 8:00 p.m. tomorrow.

  9. #59
    Coming Up The Ranks MisterDMC's Avatar
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    Good luck bud
    Big 4 - Bench 245 Squat 315 Deadlift 345 OHP 125
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    Bulking to 210 - Currently 186

  10. #60
    M&S Elite Member OneGun's Avatar
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    Today was cool. I found my current 1 RM on bench... which it turns out is 225. In January of 2009, I'd bulked up to 215 lbs. and had a 2 RM of 300. This morning the scale read 182 lbs. Obviously, I've got a long way to go to get back into the 300 club, but that's a long term goal. Perhaps this time next year I'll get there. However, I don't think that's going to happen when I'm cutting which I'm currently doing... or at least attempting.

    What I'll be doing for the next few weeks to finish my cut and get down to 175 lbs. is curtail my usual evening snack. Typically that just consists of 1.5 cups (approximately) of lowfat cottage cheese, but I figure if I give that up, it will put me in enough of a deficiency to start moving the scale down. Furthermore, I'm going to start trying to run 3 miles instead of just 2... when I feel I can, that is. I just need a solid month of discipline then I can turn around and start the slow/clean bulk that I want to get started with.

    I'm really not the type of guy who's fixated on being ultra-lean. I'm never going to compete or anything like that, but I'd like to be 200 lbs at 15-18% body fat with 315 bench/405 squat/455 deadlift. That's my long term/final goal.

    Anyway, here's what happened tonight...


    Chest (Max Out Day)


    Bench Press

    1. 135 x 8
    2. 155 x 5
    3. 185 x 1
    4. 205 x 1
    5. 225 x 1
    6. 250 x 0
    7. 235 x 0

    Incline Dumbell Press

    1. 45s x 10
    2. 55s x 10
    3. 60s x 10
    4. 60s x 7
    5. 55s x 7

    Incline Dumbell Fly

    1. 20s x 12
    2. 25s x 12
    3. 25s x 12
    4. 25s x 12

    Dips

    1. BW - 55 x 10
    2. BW - 40 x 10
    3. BW x 8
    4. BW x 7

    So yeah... I got 225 for 1 pretty easy. I thought fortune would smile on me and I'd get 250; that didn't happen. 235 didn't happen either. Nevertheless, I know where I stand. Maybe in a month or 2, I'll try it again and see if I can add another 5 or 10 lbs., but until I start eating more, I'm not really expecting anything astounding. I'm contemplating changing things up at some point here too, but I think I'll give my current routine a couple more months which will put me somewhere in the neighborhood of 14 weeks on this "program".

    Oh, and I almost forgot... I registered for the Warrior Dash today. On Saturday, September 15th at 10:30 a.m., I'll be running in this barbaric 5k for the 2nd year in a row. Fun stuff. There's probably one near you. Check it out... it's a frigg'n blast.

  11. #61
    M&S Elite Member OneGun's Avatar
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    Cardio


    Run (outdoor)

    2.32 miles / 19:09


    So this was a cool run. Instead of pounding the city sidewalk, the Mrs. and I drove to a state park for a trail run. I was feeling good and wanted to go for 3.1 miles for a full 5k, but I didn't have it in me. But that's fine. Progress was made nonetheless. I think for the rest of the week, I'll run on the same trail. My Warrior Dash race isn't till September, so as long as I don't start slacking or get hurt, I'll be in great shape come race day.

    And now... Friday is here... almost. And with Friday comes Deadlifts. 405 DL is now in the crosshairs of OneGun... soon...

  12. #62
    Seasoned M&S Veteran hunterace's Avatar
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    Haven't read much here til now. Figured I'd stop in since you stopped in on my new log. Looking real good, only went back a page or two, but what's the warrior dash? Keep up the hard work!
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
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  13. #63
    M&S Elite Member OneGun's Avatar
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    Quote Originally Posted by hunterace View Post
    Haven't read much here til now. Figured I'd stop in since you stopped in on my new log. Looking real good, only went back a page or two, but what's the warrior dash? Keep up the hard work!
    Thanks for the encouragement, Hunter. The Warrior Dash is a running race that's got a bunch of crazy obstacles like mud pits, cargo net climbs, and other crazy shizz. Here's the Michigan II Warrior Dash map. I did one last year and it was awsome. This one's in a different city, so it should be a lot of fun. They're typically 5k races or close to it. Tons of fun... all day event.

    So back to the present - today. Today was back day and I thought I'd perform a little better than I did. It wasn't terrible, but I didn't make progress on deadlifts like I'd hoped to. In hindsight, I just tried lifting too much weight too soon and failed on a 355 attempt. But at this stage in the game, I'm getting close to knowing what my limits are on my big lifts, so now that I know where I stand, I can focus on slow progression. The noob progress is at its end. Now is when the training starts.


    Back


    Deadlift

    1. 135 x 10
    2. 185 x 10
    3. 225 x 8
    4. 275 x 6
    5. 315 x 5
    6. 355 x 0 * Failed
    6 (b). 315 x 3

    Pull Up

    1. BW x 4
    2. BW x 4
    3. BW x 4
    4. BW x 3
    5. BW x 3

    Wide Grip Pull Down

    1. 85 x 10
    2. 100 x 10
    3. 115 x 10
    4. 120 x 10
    5. 110 x 8

    * Slow & Controlled focusing on form

    T-Bar Row (Chest Supported)

    1. 70 x 10
    2. 80 x 10
    3. 80 x 8
    4. 70 x 10

    Barbell Shrug

    1. 225 x 12
    2. 275 x 10
    3. 315 x 8
    4. 315 x 8

    * Only 8 reps on last 2 sets due to losing grip... even with straps.


    So like I said, I wasn't thrilled with this session, but I've had worse. We all know this is a game of ups and downs and this one was mediocre, imo. I'm really looking forward to bulking, but the chub removal process must continue for a few weeks here. But once that's over...

  14. #64
    Seasoned M&S Veteran hunterace's Avatar
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    Good workout man. Do you run the race as a race, like trying to win? Or is it just try to finsh typ of thing? Not that it matters really
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
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  15. #65
    M&S Elite Member OneGun's Avatar
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    Quote Originally Posted by hunterace View Post
    Good workout man. Do you run the race as a race, like trying to win? Or is it just try to finsh typ of thing? Not that it matters really
    Well I try to push myself during the race, but I'm not someone who's built for running. I'm 5' 9" and on the stocky side and many who do show up are marathon runners and beyond. Last year, I just ran it with a buddy of mine who was about the same condition and size as me. And though we weren't really competing against each other, my whooping of his arse was pleasing, admittedly.

    But no, for the most part it's just fun. I'll never be a champion runner, but I get my butt out there regardless...

    P.S. I'll have pics for sure after the race in all the muddy glory!

  16. #66
    M&S Elite Member OneGun's Avatar
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    Another trail run today. No plans on going to the gym this weekend at all. Resting tomorrow and I'll be back in the gym Monday.

    Today I went to the same park to run, but I chose (well, somebody chose) to take a different branch of the trail of which I was assured there'd be fewer hills. But guess what there was even more of. You gosh darn right! Hilly as all get out. But did I complain? Nein!

    Cardio


    Run (outdoor / trail run)

    2.45 miles / 22:47


    So my pace here was slower than the previous run, but the terrain was more challenging... at least that's what I'm attributing the slower pace to. Nevertheless, I increased my distance again. Soon I'll be back to full 5k (~3.1 miles) and all will be well.

  17. #67
    M&S Elite Member OneGun's Avatar
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    Well I slept like crap last night and I'm not sure why. I just wasn't really tired. It might have something to do with me sleeping 10-11 hours Friday and Saturday night. Maybe I overcharged?

    Anywho, today I did some shoulder work and the session went pretty well. I was able to squeeze some progression from the last shoulder session, but progress is getting harder and harder the longer the cut continues. I'm so looking forward to eating more (not too much though ).

    But before we get into the training...

    Weigh in: 181 lbs. ( - 10.5 lbs. from start of cut)


    And now...


    Shoulders


    Military Press

    1. 65 x 10
    2. 95 x 8
    3. 105 x 5
    4. 135 x 8
    5. 135 x 5
    6. 105 x 10

    Seated Dumbell Shoulder Press

    1. 35s x 10
    2. 40s x 9
    3. 40s x 10
    4. 45s x 10

    Upright Row (w/EZ Bar)

    1. 75 x 10
    2. 85 x 10
    3. 95 x 10
    4. 95 x 10

    Side Dumbell Lateral Raise

    1. 20s x 10
    2. 20s x 10
    3. 20s x 10
    4. 20s x 10

    Dumbell Rear Delt Fly

    1. 30s x 12
    2. 35s x 12
    3. 35s x 12
    4. 35s x 12


    Good session here. It's looking like at this rate, I might reach my goal of 175 lbs. by May 1st, but I'll have to keep a strict eye on my diet. However, last weekend was my major hurdle and I came out unscathed. Not only did I not pig out yesterday on Easter, I went to a birthday party Saturday, and though what I ate wasn't the best (pizza, wings, cake), the quanity was very reasonable. As a result, the sale put me down 3.5 lbs. from last week's weigh in. 6 lbs to go in ~ 3 weeks.

  18. #68
    M&S Elite Member OneGun's Avatar
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    OneGun was a running fool again today (pardon my 3rd person speech... I slip into it from time to time).

    Cardio


    Run (outdoor / trail run)

    2.31 miles / 19:01 * Lots of hills on the trail I ran on... just for the record.


    Actually, since I've been shooting to work up to 5k again (3.1 miles), the 2.31 miles was just the first stretch of running I did. In truth, I stopped and caught my breath for 2-3 minutes, then ran another .3 miles (up to 2.61 miles) which took me another 2:39. From there I walked about 7 minutes then ran the last 100 yards. Djya get all that?

    So from know on, what I'll do is just continue shooting for 5k, but just keep the timer "on" and walk until I can run again. This will result in my subsequent posts of my runs showing the time & distance like always, but this may include periods of walking. However, the more I do this, I'll be able to "close the gaps" and eventually complete the planned distance without any walking... full non-stop runs... savvy?

    Back underneath a barbell tomorrow to continue the cyle (lift/run/lift/run/lift...).

  19. #69
    Coming Up The Ranks MisterDMC's Avatar
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    Nice improvements on the running.
    Big 4 - Bench 245 Squat 315 Deadlift 345 OHP 125
    Training Log - mister-dmcs-training-log-becoming-bat-lol
    Bulking to 210 - Currently 186

  20. #70
    M&S Elite Member OneGun's Avatar
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    Quote Originally Posted by MisterDMC View Post
    Nice improvements on the running.
    Thanks DMC. It's coming along... slowly.


    Today -


    Today's workout started out decent even though now that I'm getting deeper and deeper into the cut, I can tell I don't have the energy I would if I was bulking. And as much as it hurts me to admit this, I'm considering... supplementation! Noooooooooo!

    But seriously, as much as I'm anti-supplement (anti-supplement industry is actually more accurate), I might try something to enhance my engergy and recovery. However, don't rub me out of the skeptic camp on this topic just yet. But the weekend might just put me into a Vitamin Shoppe for one type of snake oil or powder... we'll see.

    But yeah, so anyway... about today... Squats went okay, but I didn't have the energy or the mental state to squeeze any progression out of the session except for the fact that I did add 10 lbs. to my very last set. However, I didn't hit the same rep amount that I did last week, so I guess it's a wash. Good squats nonetheless. SLDLs were good too.

    Then I went to my usual leg extension machine and for some reason, today, the settings (length/height) wasn't right and I couldn't adjust it to where I was comfortable. The same thing happened on sets 3 & 4 when I switched to a different machine. I think at this point, I'll be nixing LE's in favor of front squats in the 10-12 rep range... which was part of my old routine. I'm bringing back what worked. F the LE's.


    Legs


    ATG Squat

    1. 135 x 10
    2. 185 x 10
    3. 225 x 10
    4. 245 x 7
    5. 255 x 4
    6. 235 x 7

    SLDL

    1. 135 x 10
    2. 155 x 10
    3. 160 x 10
    4. 170 x 10 *Note: On these last 2 sets, I thought I had 170 then 180 on the bar... which would have been progression. But after I was done and thought about it, that wasn't the case. Don't I look stupid?

    Leg Extension < This was a burning failure... viking funeral.

    1. 130 x 12
    2. 145 x 12

    2nd/Different Machine

    3. 110 x 9
    4. 110 x 9


    So that was actually it. I got a slow start, and it was getting late and I've got to get up at 5:00 a.m., so I nixed calf work today. I'd lost steam after the Leg Extension fiasco and motivation went to hell as well. So... I got a good session of Squats and SLDLs, but really nothing more. Next leg day will be better prepared for... next time.

  21. #71
    Seasoned M&S Veteran hunterace's Avatar
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    You know you love supplements stop trying to fool everyone , good work today!
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
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  22. #72
    M&S Elite Member OneGun's Avatar
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    Quote Originally Posted by hunterace View Post
    You know you love supplements stop trying to fool everyone , good work today!
    Yeah, you caught me. The cat's out of the bag now, dammit. Time to pull a big tub of Cell Tech out of my stockpile and let the awesomeness begin!

  23. #73
    M&S Elite Member OneGun's Avatar
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    So until today, I'd done nothing since Wednesday in terms of training. I did, however, fall off the wagon a little bit with my cutting diet. Nothing absolutely ridiculous, but counter-productive nonetheless. As a result, I'm not going to weigh in tomorrow morning; there's no value to me it it. But other than the minor slip(s) in my diet, I needed a few days off to recover. In fact, I could have taken a whole week off, but just didn't feel like doing that at this time. I've got some travel coming up in the next few months including a 10 day business trip in Europe, so I think I'll use that as my time off/recovery period. Up until then, I'll be hitting the weights and pavement/dirt.

    * Morning


    Cardio (fasted)


    Run (outdoor / city)

    2.82 miles / 23:24


    * Afternoon


    Chest


    Bench Press

    1. 95 x 10
    2. 135 x 8
    3. 155 x 6
    4. 185 x 9
    5. 205 x 3
    6. 185 x 5

    Incline Dumbell Press

    1. 50s x 8
    2. 55s x 8
    3. 60s x 8
    4. 65s x 5
    5. 55s x 6

    Incline Dumbell Flies

    1. 25s x 10
    2. 25s x 10
    3. 25s x 10
    4. 25s x 10

    Dips (wide grip)

    1. BW x 7
    2. BW x 6
    3. BW - 25 x 5 * assisted
    4. BW - 40 x 6 * assisted


    My run this morning wasn't extremely bad for me in terms of pace, but my leg muscles and lower back felt very tight and wouldn't loosen up. I was just a crappy run overally because of this. However, the gym session was nice as there was finally some progression. Like I've said, I have a goal of getting up to a 5 RM of 225 and am slowly getting there. Once the cut ends though, I think I'll be much better equipped for progression in all areas. I'd say I've got 2 more months of will power in me for cutting then it's time to go up.

  24. #74
    Seasoned M&S Veteran hunterace's Avatar
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    Hard days work there, don't get too down about the diet slip up, just get back on track good job!
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
    June 2012 Log of the Month

  25. #75
    M&S Power User Paula85's Avatar
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    Nice journey... I will follow it...
    TRAIN HARD OR GO HOME.. NO PAIN NO GAIN

 

 

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