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  1. #51
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    keep it up, cool one dude.....

  2. #52
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    15 minutes jump rope
    4x5 minutes burpees
    4x45 second battling ropes
    4x30 second battling ropes x burpees
    20x4 wall balls
    20x4 plank jacks
    20x4 skater plyo
    20x4 tuck jumps
    20x4 high knees
    20x4 mountain climbers
    20x4 squat jumps

  3. #53
    Coming Up The Ranks eatntrain's Avatar
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    4x15 8lbs dumbbell alt bicep curls
    4x15 8lbs pushup rows
    4x15 8lbs lateral raises
    4x15 8lbs triceps kickbacks
    4x15 20 bent over barbell rows
    4x15 8lbs shoulder overhead press
    4x15 25lbs triceps pushdown
    4x15 bench dips

  4. #54
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    Quote Originally Posted by cohle View Post
    keep it up, cool one dude.....
    hey, thanks!

  5. #55
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    Question for you eatntrain, what are your goals with working out?

    Sent from my SM-T230NU using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  6. #56
    Coming Up The Ranks eatntrain's Avatar
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    3x12 20lb straight bar bent over rows
    3x10 15lb single arm bent over db rows
    3x15 30lb seated two-arm cable lat pull down
    3x15 20lb seated cable rows
    2x10 bodyweight pull ups

  7. #57
    Coming Up The Ranks eatntrain's Avatar
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    Quote Originally Posted by Ridgeback303 View Post
    Question for you eatntrain, what are your goals with working out?

    Sent from my SM-T230NU using Tapatalk
    A few months back my goal has been to drop weight. I was able to drop some til I hit my plateau and stopped dropping so I switched to keto and the diet worked well for me.

    Been on/off lifting since keto because I feel really week. However, I'm trying to squeeze in a few lifts a week to hopefully tone my body and build muscle

  8. #58
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    Is it the keto diet that is making you feel weak, do you think? Are you still in ketosis?
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  9. #59
    Coming Up The Ranks eatntrain's Avatar
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    Quote Originally Posted by Ridgeback303 View Post
    Is it the keto diet that is making you feel weak, do you think? Are you still in ketosis?
    It is. I'm still on the diet and it's really difficult to swing in and out of.

    I've been trying to train my running in the last two weeks, and keto has been kind of holding me back. I'm not sure whether or not I should give up the diet, though. I feel like I've hit my plateau and a normal calorie-controlled diet and workout routine no longer help me drop weight and keto has been a big help on the cutting. I've probably said this in my last post. Haha

    But yes, keto does make me feel sluggish. Workouts lately aren't as bad as when I was just starting on the diet though. I suppose it's starting to level out for me a bit.

  10. #60
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    40 minutes on the treadmill

    3x10 15lb inclined db chest press
    3x10 10lb inclined db flys
    3x10 20lb machine chest press

  11. #61
    Coming Up The Ranks eatntrain's Avatar
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    20 minutes stationary bike
    15x3 20lb kettlebell squats
    15x3 20lb kettlebell sumo squats
    15x3 20lb closed leg kettlebell squats
    15x3 60lb leg curls
    15x3 60lb leg extensions
    15x3 60lb leg curl extensions
    15x3 20lb walking lunges

    300 counts jump rope

  12. #62
    Coming Up The Ranks eatntrain's Avatar
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    10 minutes stationary bike
    3x15 leg raise
    3x15 sit ups
    3x15 cross legs
    3x15 flutter kicks
    3x15 45lb wide grip lat pulldown
    3x15 45lb seated cable rows
    3x15 10lb single arm bent over db rows
    3x15 50lb kettlebell deadlifts
    3x15 40lb t-bar rows

  13. #63
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    10 minutes treadmill

    15 minutes HIIT/ABS NTC

    3 sets

    10 45lb sumo squat (smith machine)
    10 40lb squat machine
    10 bodyweight squats
    10 25lb db squats
    10 40lb lying leg curls
    10 30lb leg extension

  14. #64
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    sets

    5 ea side single leg hop

    5 ea side single leg lateral hop

    5 ea side single leg hop with 180 degree turn

    10 6lb ball slams

    20 deadbugs



    3 sets

    2 different drills on the speed/agility ladder



    3x10 face pulls

    3x10 ea side one arm db press

  15. #65
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    Warm up
    10 WGS
    10 Toe Taps
    10 IYT
    5 minutes light jog


    8 65lb barbell deadlifts
    8 85lb barbell deadlifts
    8 105lb barbell deadlifts

    4x5 45lb (just the bar) clean grip front squats

    Regression training:
    6 20lb high pulls
    6 30lb high pulls
    2x6 40lb high pulls

  16. #66
    Coming Up The Ranks eatntrain's Avatar
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    circuit

    4 rounds
    8lb squat to wall balls
    10 plank reach
    no rest in between

    4 sets
    10 ea side 35lb single arm cable row
    12 20lb kb swings
    no rest in between

    3 sets
    10 trx push ups
    5 ea side single leg squat
    30lb bb overhead farmer's walk

    8 minute stationary bike

  17. #67
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  18. #68
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    4 sets
    10 sec jumping jacks
    10 sec high knees

    4 sets
    20 sec 8lb ball slams
    20 sec elbow plank

    4 sets
    20 sec 5lb db push press
    20 sec 20lb kb swings

    4 sets
    20 sec 5lb db front rows
    20 sec hip thrusts

    4 sets
    5 5m sprint
    15 standing crunches

  19. #69
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    front squats
    2x8 45lb warm up
    5x5 75lbs

    deadlift
    2x8 95lbs warm up
    5x5 155lbs

    leg press
    4x12 200lbs

    lying leg curl
    leg extension
    4x12 60lbs

 

 

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