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  1. #26
    Coming Up The Ranks erabbit33's Avatar
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    So I know weight can fluctuate drastically from day to day based on water and caloric intake, but in two weeks of actually making sure I'm consuming higher quality foods and over a gallon of water a day, does it make sense to gain 3.5lbs? I can see a difference in some spots on my body, like my waist has already gone from a tight 44 to a 42, I guess my point is it's a bit discouraging to see a 3.5lb gain. I guess it's to be expected when you aren't looking to actually cut weight but rather change the way you look all at once.


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  2. #27
    I'm a Grower;) castille's Avatar
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    Quote Originally Posted by erabbit33 View Post
    So I know weight can fluctuate drastically from day to day based on water and caloric intake, but in two weeks of actually making sure I'm consuming higher quality foods and over a gallon of water a day, does it make sense to gain 3.5lbs? I can see a difference in some spots on my body, like my waist has already gone from a tight 44 to a 42, I guess my point is it's a bit discouraging to see a 3.5lb gain. I guess it's to be expected when you aren't looking to actually cut weight but rather change the way you look all at once.


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    Depending on the water and food yes it can happen. That is why it is good not to get to caught up on the scale and go by measurements and how you look, although I know that is hard to do. I still struggle with it.
    If your calories are correct then your body will adjust. Just stay consistent with your nutrition.
    NO EXCUSES JUST RESULTS!!

  3. #28
    Coming Up The Ranks erabbit33's Avatar
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    Quote Originally Posted by castille View Post
    Depending on the water and food yes it can happen. That is why it is good not to get to caught up on the scale and go by measurements and how you look, although I know that is hard to do. I still struggle with it.
    If your calories are correct then your body will adjust. Just stay consistent with your nutrition.
    Yea it's very hard to get that thought through my thick head. I lost a belt size but gained 3lbs. That's a win in my book.


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  4. #29
    Coming Up The Ranks erabbit33's Avatar
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    1/18/17 - Workout

    Location - New York Sports Club (Hicksville, NY)

    Nautilus Nitro Lower Back
    110x15
    125x15
    140x15

    Back Extensions
    BWx10
    BWx10
    BWx10

    Bent Over BB Row
    135x10
    155x10
    175x8

    Underhand Lat Pulldown
    100x15
    110x15
    120x15
    130x12
    140x10

    Hammer Strength Iso-Lateral Row (Machine +12lbs) (Inside Grip)
    57 Each Side x 15 reps
    102 Each Side x 15 reps
    147 Each Side x 12 reps
    192 Each Side x 8 reps

    Hammer Strength Standing Shrug (Machine adds 25lbs)
    115x15
    205x15
    295x12
    205x15
    115x15

    Abcore Crunch
    45x25
    45x25
    45x25

    Treadmill - 30 mins @ 4MPH & 1.0 Incline


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  5. #30
    Coming Up The Ranks erabbit33's Avatar
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    No workout today. Too much going on work wise, just ran out of time in the day unfortunately.


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  6. #31
    Coming Up The Ranks erabbit33's Avatar
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    1/20/17 - Workout

    Location - New York Sports Club (Hicksville, NY)

    Hammer Strength Iso-Lateral Shoulder Press (Machine +10lbs)
    55 Each Side x 15 reps
    80 Each Side x 15 reps
    100 Each Side x 12 reps

    Hammer Strength Standing Shrug (Machine adds 25lbs)
    115x15
    205x15
    295x15
    205x15
    115x15

    Precor Smith Bench Press (Bar Load +?lbs)
    90x12
    180x7
    200x4

    Precor Smith Incline Bench Press (Bar Load +?lbs)
    90x12
    110x10
    140x8

    Strive Lateral Raise
    70x20
    90x20
    110x15
    130x15

    Overhand Cable Crossover
    65x15
    80x15
    95x15
    110x15
    125x15

    Dumbbell Side Bend
    25x25 Each Side
    45x25 Each Side

    Abcore Crunch
    45x25
    45x25
    45x25

    Treadmill - 60 mins @ 4MPH & 0 Incline


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  7. #32
    Coming Up The Ranks erabbit33's Avatar
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    Been out of the gym for 10 days now with back pain, muscle weakness and back spasms. Going to doctor tomorrow hopefully to get an MRI and a referral to see a specialist to get to the bottom of this. Not being able to lift now for ten days is killing me.


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  8. #33
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    Apologies. I take back what I asked on your post in the supplements page. Hope you get to the bottom of your back pain problems.

  9. #34
    Coming Up The Ranks erabbit33's Avatar
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    Saw an orthopedic today for my back. Got the ok that structurally everything looks good, which is a relief. Was told it was a pretty severe strain of my low back. Doctor recommended I go back to the gym and work on strengthening the area and my core as a whole right away and to not go crazy. If the doc says to go to the gym, I'm going to the gym. First day back tomorrow in two weeks, I'm pumped.


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  10. #35
    Coming Up The Ranks erabbit33's Avatar
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    Quote Originally Posted by peterk View Post
    Apologies. I take back what I asked on your post in the supplements page. Hope you get to the bottom of your back pain problems.
    Thanks, no worries, severe muscle strain. Thank god that's all it ended up being. Between work and the gym I got myself good somewhere along the line.


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  11. #36
    Coming Up The Ranks erabbit33's Avatar
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    Took another two weeks off to heal up 100%. Feeling much better. First day back in the gym was today. Decided to ease into it and focus on some basic low back and core movements. Nothing crazy here, going to start pushing it up a notch with each passing day that there is no discomfort, pain or spasms in the area.


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  12. #37
    Coming Up The Ranks erabbit33's Avatar
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    2/22/17 - Workout

    Location - New York Sports Club (Hicksville, NY)

    Treadmill - 30 mins @ 4MPH & 0 Incline

    Back Extensions
    BWx10
    BWx10
    BWx10

    Super Mans
    3 x 30 secs

    Decline Crunches
    1x10
    1x10

    Seated Back Extension
    95x25
    110x25
    125x25
    140x25

    Plank
    1 x 30 seconds
    1 x 45 seconds
    1 x 60 seconds

    Crunches
    4 x 50 reps


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  13. #38
    Coming Up The Ranks erabbit33's Avatar
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    2/23/17 - Workout

    Location - New York Sports Club (Hicksville, NY)

    Treadmill - 30 mins @ 4MPH & 0 Incline

    Precor Smith Machine Shrug (Bar Load +?lbs)
    90 x 12
    90 x 15
    140 x 12

    Hammer Strength Standing Shrug (Machine adds 25lbs)
    115 x 15
    205 x 15

    Close Grip Front Lat Pulldown
    100 x 15
    120 x 15
    140 x 15

    Shotgun Cable Row
    20 x 20
    30 x 20
    40 x 20

    Seated Cable Rows
    100 x 15
    120 x 15
    140 x 12

    V-Bar Pulldown
    100 x 10
    110 x 10
    120 x 10

    Lying T-Bar Row
    45 x 10
    45 x 10
    70 x 10

    Seated Back Extensions
    110x25
    125x25
    140x25
    155x25

    Plank
    2 x 45 seconds


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  14. #39
    Coming Up The Ranks erabbit33's Avatar
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    Weight Update: 321.4lbs (+ 7lbs in last month)


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  15. #40
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    Your diet is the most important thing to look at before you start your exercise regime

 

 

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