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  1. #3376
    Broken Geezer KD5NFW's Avatar
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    Good mix of work there!
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  2. #3377
    Time To Rebound! LayzieBone085's Avatar
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    Quote Originally Posted by LayzieBone085 View Post
    178 and rolling along just fine. down about 10 pounds in 8 weeks

    Quote Originally Posted by LayzieBone085 View Post
    Inov8 Elite Performance
    Mesocycle #10
    Week 1 Day 4

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

    BB Bench (speed reps)
    185 x 8 (5 Sets)

    2 Stop Squats
    245 x 6 (5 Sets)

    A1. Overhead DB Press Seated
    55's x 12
    60's x 10 (2 Sets)
    65's x 8

    A2. Parital Side DB Laterals
    40's x 12 (4 Sets)

    Neutral Grip DB Bench Press 2:1:2:2
    70's x 10 (3 Sets)

    Standing OHP (Speed) No Failure 3:1:1:1
    75 x 15 (3 Sets)

    Standing Calf Raise 2:1:1:3
    2 Plates/Side x 10 (3 Sets)

    Post-Workout:

    Cellucor PB Marshmallow Low Carb Cake:

    Quote Originally Posted by KD5NFW View Post
    Good mix of work there!
    Ty Sir.
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  3. #3378
    Time To Rebound! LayzieBone085's Avatar
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    Cellucor Molten Chocolate/Mint Chocolate Chip Thin Mint Oatmeal


    http://www.youtube.com/watch?v=OrSlOgZeic4

    Recipe

    Dry:

    3/4 Cup of Oatmeal (60g) → I Used MyOatmeal Custom Blend
    25g Molten Chocolate Whey
    25g Mint Chocolate Chip Whey
    8g SF/FF Pudding Mix
    5g Cocoa Powder

    Mix-in:

    3 Thin Mint Cookies (Girl Scout)

    Directions


    First add Oatmeal into a bowl and combine water in a 2:1 Ratio. So for 60g which is cup that would need 1.5 cups water. Mix and cook on a medium power for 10 minutes (I cook on a medium power to prevent over flowing and also make a thicker final product)

    When Oatmeal is done cooking mix in Whey Protein, Cocoa Powder, and SF/FF Pudding Mix and Stir.

    After everything is combined together top with Thin Mint’s for a good complimenting Mix-In!

    Enjoy!

    Macros

    Calories ~ 575
    Fat ~ 11g
    Carbs ~ 75g
    Protein ~ 45g



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  4. #3379
    Gainz Train Conductor Squatzilla's Avatar
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    Looking good at 178 Bob, as always the lifting (& eating) is golden up in here!
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  5. #3380
    Time To Rebound! LayzieBone085's Avatar
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    Inov8 Elite Performance
    Mesocycle #10
    Week 1 Day 5

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

    Deadlift (Wave Loading) 2:1:1:1
    315 x 8
    335 x 6
    355 x 4
    335 x 6
    315 x 8


    Weighted Back Extension 3:1:1:2
    BW + 10 x 12 (5 Sets)

    A1. Close Grip Push-Ups 2:1:1:1
    BW x 20 (4 Sets)

    A2. Cable Rope Pull Over 3:1:1:2
    60 x 8 (4 Sets)

    A1. Leg Extension 2:1:1:1
    50 (Each leg) x 12 (3 Sets)

    A2. Seated Leg Curl 2:1:1:1
    90 x 12 (3 Sets)

    Decline Sit-Ups
    BW x 15 (4 Sets)

    Post-Workout:

    Chicken, Broccoli, and Rice Alfredo:

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  6. #3381
    Gainz Train Conductor Squatzilla's Avatar
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    Week 1 Day 5....lol..mine ends at 3 haha ...typical bodybuilder eyyy! Nice work on them big pulls LB
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  7. #3382
    Time To Rebound! LayzieBone085's Avatar
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    Quote Originally Posted by Squatzilla View Post
    Week 1 Day 5....lol..mine ends at 3 haha ...typical bodybuilder eyyy! Nice work on them big pulls LB
    Appreciate that zilla man!!!!!!
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  8. #3383
    Time To Rebound! LayzieBone085's Avatar
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    Inov8 Elite Performance
    Mesocycle #10
    Week 2 Day 1

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

    Incline BB Bench (Wave Loading) 2:1:1:1
    190 x 8
    210 x 6
    230 x 4
    210 x 6
    190 x 8

    Flat DB Bench (speed reps)
    60's x 8 (4 Sets)

    A1. DB Side Lateral Raises 2:1:1:1
    25's x 10 (4 Sets)

    A2. Rear Delt Band Pull Aparts 1:1:1:1
    Band x 15 (4 Sets)

    B1: Wide Grip Dips + Chains: 2:1:1:1
    BW + 75 Chains x 8 (4 Sets)

    B2: Underhand Cable Pressdown: 2:1:1:1
    100 x 8 (4 sets)

    HS Pec Deck:
    100 x 12 (4 Sets)

    Post-Workout:

    Cellucor PB Marshmallow Low-Carb Bread:

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  9. #3384
    Time To Rebound! LayzieBone085's Avatar
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    Inov8 Elite Performance
    Mesocycle #10
    Week 2 Day 2

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

    Squat (Wave Loading) 2:1:1:1
    280 x 8
    300 x 6
    325 x 4
    300 x 6
    280 x 8


    Leg Press 1:1:3:1
    6 Plates/Side x 10 (5 Sets)

    DB Stiff Leg Deadlifts 2:2:2:1
    100's x 8 (4 Sets)

    Lying Leg Curl 2:1:1:2
    110 x 5 (4 Sets)

    Rack Deadlift 2:2:1:1 2 min
    275 x 12
    315 x 10
    365 x 10
    405 x 8

    Walking Lunges
    50's x 16 Steps (4 Sets)

    Seated Calf Raise 1:1:3:3
    2 Plates x 20 (3 Sets)

    Post-Workout:

    Handel's Peanut Butter Parfait:

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  10. #3385
    Broken Geezer KD5NFW's Avatar
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    Strong inclines and squats Bob! Work is looking good!
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  11. #3386
    Time To Rebound! LayzieBone085's Avatar
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    Just trying to get strong like you
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  12. #3387
    Gainz Train Conductor Squatzilla's Avatar
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    Bobzilla stay killing it on the Meso movement... dude you got first class seats on the gain train bro!
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  13. #3388
    Moderator Scrutiny's Avatar
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    Awesome leg workout there mate.

    Getting me inspired for mine in a few hours!
    Consistency is the key

  14. #3389
    Time To Rebound! LayzieBone085's Avatar
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    Quote Originally Posted by Squatzilla View Post
    Bobzilla stay killing it on the Meso movement... dude you got first class seats on the gain train bro!
    Im down 10 pounds in 9 weeks!
    i am far from gaining!!!
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  15. #3390
    Time To Rebound! LayzieBone085's Avatar
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    Molten Chocolate & Mint Chocolate Chip Brownies with a Molten Chocolate/Mint Chocolate Chip Frosting:


    https://www.youtube.com/watch?v=m6ZrDi68L80


    Ingredients:

    Dry:
    3g Splenda
    3g Baking Powder
    8g SF/FF Pudding Mix
    20g Molten Chocolate Whey
    20g Mint Chocolate Chip Whey
    95g Complete Pancake mix

    Wet:
    2 Egg White
    1 Whole Egg
    25g Greek Yogurt
    95g Almond Milk

    Frosting:
    50g Greek Yogurt
    50g Regular Yogurt
    10g Molten Chocolate Whey
    10g Mint Chocolate Chip Whey


    Directions:

    Pre-Heat Oven to 350

    Mix all Dry (Whey, SF/FF Pudding Mix, Pancake Mix, Splenda, and Baking Powder) In one large bowl

    Separate Eggs into a separate bowl. Add Yogurt, Milk and Eggs to the dry bowl and use a hand blender to mix the batter. When Batter is complete you will take cooking spray and layer a pyrex dish (to bake the brownies)

    Take the batter and transfer to the Pyrex dish (once coated in cooking spray) and cook for 20-25 minutes until a toothpick comes out clean.

    allow to cool after finished (for 5-10 Minutes)

    Take a knife and cut into squares (Brownies) and then use your frosting as a coating the brownies


    Macros:


    Brownies:

    Calories ~ 610
    Protein ~ 50g
    Carbs ~ 75g
    Fat ~ 12g

    Frosting:

    Kcals: ~115
    Protein ~ 20g
    Carbs~ 7g
    Fat: ~ 1g

    Total:

    Kcals : 725
    Protein ~ 70g
    Carbs ~ 82g
    Fat: ~ 13g



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  16. #3391
    Time To Rebound! LayzieBone085's Avatar
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    Inov8 Elite Performance
    Mesocycle #10
    Week 2 Day 3

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

    V Bar Pulldown 4:2:1:1
    140 x 8 (2 Sets)
    150 x 6 (2 Sets)

    Bent Over DB Row 1:1:1:1
    90's x 8 (2 Sets)
    100's x 6 (2 Sets)

    Hammer Curl 3:1:3:1
    35's x 8 (4 Sets)

    Cable Straight Bar Curl 1:1:1:3
    75 x 12 (4 Sets)

    A1. HS Dips 2:1:1:1
    3 Plates/Side x 12 (3 Sets)

    A2. Overhead DB Ext.
    70 x 12 (3 Sets)

    Machine preacher Curl 2:1:1:1
    45 Plate x 15 (3 Sets)

    Hanging Leg Raise
    BW X 15 (3 Sets)

    Post-Workout:

    Cellucor Low-Carb Molten Chocolate Muffins:

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  17. #3392
    Support the Troops HDJoe's Avatar
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    workouts looking good and strong, now get some steak in that diet..
    As iron sharpens iron, so one man sharpens another...Proverbs 27:17
    .
    http://www.muscleandstrength.com/forum/threads/76757-51-and-still-lifting-getting-stronger

  18. #3393
    Time To Rebound! LayzieBone085's Avatar
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    Quote Originally Posted by HDJoe View Post
    workouts looking good and strong, now get some steak in that diet..
    As calories keep getting cut, thats a far less chance of that brother. Down 10 pounds in 9 weeks.
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  19. #3394
    Support the Troops HDJoe's Avatar
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    gonna be hard to reach that next weight class if you keep cutting...but I am sure you and Austin got a long term game plan
    As iron sharpens iron, so one man sharpens another...Proverbs 27:17
    .
    http://www.muscleandstrength.com/forum/threads/76757-51-and-still-lifting-getting-stronger

  20. #3395
    Time To Rebound! LayzieBone085's Avatar
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    Quote Originally Posted by HDJoe View Post
    gonna be hard to reach that next weight class if you keep cutting...but I am sure you and Austin got a long term game plan
    Austin does not do my nutrition brother he does my training
    Jason does my nutrition and has for over 5 years, believe me he has taken my physique leaps and bounds coming from almost 125 pounds to where i am today.

    i was 30+ pounds over stage weight not too long ago, i competed at 154 last (2 years ago) and was almost 190, believe me I was pushing my limits, you cannot keep gaining muscle without adding too much fat. especially since you can honestly really only add around 10pounds of LBM a year if you have everything in check. Trying to add over 20+ pounds of muscle on my frame will be a Very long process.

    bodybuilding or moving up a weight class does not happen overnight. The stage will always be there and i dont want to step on stage underweight in a middleweight class and get destroyed.

    This is the 2nd time i have cut in 2 years, so that is pretty equivalent to most bodybuilders who do compete to keep insulin sensitivity in check, and also who try to push their limits and add size. I dont have great genetics and get pudgy pretty darn quick, but ill sure try to reach an uncomfortable zone and add size as best as possible.
    Last edited by LayzieBone085; 04-15-2014 at 01:05 PM.
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  21. #3396
    Time To Rebound! LayzieBone085's Avatar
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    Inov8 Elite Performance
    Mesocycle #10
    Week 2 Day 4

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

    BB Bench (speed reps)
    185 x 8 (5 Sets)

    2 Stop Squats
    245 x 6 (5 Sets)

    A1. Overhead DB Press Seated
    55's x 12
    60's x 10 (2 Sets)
    65's x 8

    A2. Parital Side DB Laterals
    40's x 12 (4 Sets)

    Neutral Grip DB Bench Press 2:1:2:2
    70's x 10 (3 Sets)

    Standing OHP (Speed) No Failure 3:1:1:1
    75 x 15 (3 Sets)

    Standing Calf Raise 2:1:1:3
    2 Plates/Side x 10 (3 Sets)

    Post-Workout:

    Orange Pineapple Chicken Stirfry:

    Team ScoobyPrep

  22. #3397
    Moderator Scrutiny's Avatar
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    Putting in great work here Bob.

    Amazing to see your transformation over the past few years Bob, as you posted above!

    Consistency is the key

  23. #3398
    Broken Geezer KD5NFW's Avatar
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    Putting in the work Bob! It definitely doesn't happen overnight!!
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  24. #3399
    Time To Rebound! LayzieBone085's Avatar
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    Consistency is key
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  25. #3400
    *oven squatter* Frither81's Avatar
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    great job Bob... and your food looks amazing, as usual.

 

 

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