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  1. #1
    Coming Up The Ranks erabbit33's Avatar
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    Default Erabbit33's Training Log

    Figured I'd give this a shot. Looking to build size and strength. Currently out of shape and a bit fat. Starting this out at 6'10 315lbs. Will be posting updates as often as I possibly can, will be using a variety of supplements to help me achieve my goals.


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  2. #2
    Time To Rebound! LayzieBone085's Avatar
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    Welcome

    I personally would start first with your diet
    No supplement helps you when you are out of shape. Diet is 99% of the battle


    If Cutting Read the following:

    http://www.bodyrecomposition.com/fat...s-part-1.html/
    http://www.bodyrecomposition.com/fat...s-part-2.html/

    I highly suggest you read here regarding your diet:

    http://www.bodyrecomposition.com/fat...s-part-1.html/
    http://www.bodyrecomposition.com/fat...s-part-2.html/

    And also my article regarding fatloss on the site:

    http://www.muscleandstrength.com/for...Look-Your-Best


    These are where you want to start
    Keep your kcals as high as possible while still losing. This helps with allowing you to drop them when you stall. Keep cardio as minimal as possible and kcals high. Then when you stall you can either 1) Drop kcals or 2 add cardio. Give yourself as much room for change as possible.
    Team ScoobyPrep

  3. #3
    Coming Up The Ranks erabbit33's Avatar
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    Default

    I understand the importance of diet but at the moment I am primarily looking to gain strength and size outright. I'm going to switch to taking in lots of meat and carbs. I'm not really a cheese or fatty foods type of guy so my fat intake is normally on the lower end, I normally overdue the carbs or fatty red meat.

    Once I hit my goals which I predict should be in the next 4-6 months strength wise I am going to switch to a cut phase and continue on with my lifting progression but add in cardio and become a bit stricter with my caloric intake.

    Taking today off from the gym. Tomorrow I am going to test my 1RM on Bench, Deadlift, Overhead Press & Squat to get a starting point.


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  4. #4
    Coming Up The Ranks erabbit33's Avatar
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    Also prepping for pushing myself tomorrow morning by going for an all you can eat sushi for dinner tonight. Gotta pump those carbs in before giving it hell in the morning.


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  5. #5
    Coming Up The Ranks erabbit33's Avatar
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    Does anyone have a recommendation on a camera to purchase to self film some lifts? I bought a few different stands for my iPhone 6 Plus but none of them seem able to hold the phone in the correct position for the entirety of one set.


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  6. #6
    Time To Rebound! LayzieBone085's Avatar
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    Get yourself a very nice Nikon
    Team ScoobyPrep

  7. #7
    Coming Up The Ranks erabbit33's Avatar
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    Default

    Quote Originally Posted by LayzieBone085 View Post
    Get yourself a very nice Nikon
    Thanks, I'll have to look into it.


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  8. #8
    Coming Up The Ranks erabbit33's Avatar
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    Default

    No workout today. The snow messed my morning up and I ran out of time shoveling my house, neighbors and in laws out so that was workout enough for me. Hopefully will have time later this week to get back to the gym to give it a shot.


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  9. #9
    Coming Up The Ranks erabbit33's Avatar
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    Default

    Testing my 1RM tomorrow for the following:
    BB Squat
    BB Deadlift
    BB Bench
    BB Military Press (Standing)
    BB Overhand Row


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  10. #10
    Coming Up The Ranks erabbit33's Avatar
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    Also very excited to try out EFX Sports Pre in Blueberry and log it here


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  11. #11
    Coming Up The Ranks erabbit33's Avatar
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    Link to my EFX Sports PRE log: http://forum.muscleandstrength.com/t...00#post1085500


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  12. #12
    Coming Up The Ranks erabbit33's Avatar
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    Default

    1/12/17 - Workout

    Location - New York Sports Club (Hicksville, NY)

    Pec Deck
    150x25
    170x25
    190x20
    210x20
    230x15

    DB Flat Bench
    50x10
    60x10
    70x8

    Incline DB Flys
    30x15
    30x15
    35x15

    DB Incline Bench
    40x10
    50x10
    60x8

    Hammer Strength Iso-Lateral Shoulder Press (Machine +10lbs)
    100x10
    150x10
    170x8

    DB Front Raises
    30x10 Each Arm
    35x8 Each Arm

    Cable Lateral Raise
    20x10 Each Arm
    25x10 Each Arm
    30x10 Each Arm

    Abcore Crunch
    45x20
    45x20
    45x20

    Plank
    1- 45 seconds
    2- 30 seconds

    Cardio
    Treadmill - 30 mins @ 4MPH & 1.0 Incline
    Treadmill - 30 mins @ 4MPH & 2.0 Incline


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  13. #13
    Coming Up The Ranks erabbit33's Avatar
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    Default

    My normal workout split is:
    Chest/Shoulders/Abs
    Back/Bis/Tris/Abs
    Legs/Abs

    Keeping it simple. Not really going for a cut/bulk but rather a recomp. Getting married second week of June so trying to just change the way I look. Going to weigh in daily from here on out. Possibly post a progress pic here and there.

  14. #14
    I'm a Grower;) castille's Avatar
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    Congrats on getting married later this year. Just stay consistent and push for progression!
    NO EXCUSES JUST RESULTS!!

  15. #15
    Coming Up The Ranks erabbit33's Avatar
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    Quote Originally Posted by castille View Post
    Congrats on getting married later this year. Just stay consistent and push for progression!
    Thanks bro


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  16. #16
    Coming Up The Ranks erabbit33's Avatar
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    1/13/17 - Workout

    Location - New York Sports Club (Hicksville, NY)

    Wide Grip Lat Pulldown
    110x15
    130x15
    150x15
    170x10

    One Arm DB Row
    70x10 Each Arm
    80x10 Each Arm
    90x10 Each Arm
    100x10 Each Arm

    V-Bar Pulldown
    110x10
    130x10
    150x10
    170x10

    One Arm Lat Pulldown
    20x15 Each Arm
    30x15 Each Arm
    40x15 Each Arm

    Rear Delt Fly on Pec Deck
    100x15
    110x15
    120x15

    Seated V-Bar Row
    110x15
    130x15
    150x12

    BB Upright Row
    45x15
    95x10 (Shoulder Pain)
    95x8
    95x6

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

    EZ Bar Cable Pressdowns
    50x50
    60x50
    70x25
    80x25
    90x25
    100x25

    One Arm Cable Tricep Extension
    15x25
    20x25

    Nautilus Nitro Plus Tricep Extension
    35x25
    35x25

    Nautilus Nitro Plus Bicep Curl
    20x25
    35x25
    50x25
    65x25

    EZ Bar Cable Curls
    20x25
    30x25
    40x25
    50x25

    Abcore Crunch
    70x20
    70x15
    70x15

    Treadmill - 30 mins @ 4MPH & 1.0 Incline


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  17. #17
    Coming Up The Ranks erabbit33's Avatar
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    Birthday squats and possibly a small amount of cardio on deck this morning.


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  18. #18
    Coming Up The Ranks erabbit33's Avatar
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    1/14/17 - Workout

    Location - New York Sports Club (Hicksville, NY)

    Cybex Plate Loaded Kneeling Leg Curl
    25x15 Each Leg
    50x15 Each Leg
    75x15 Each Leg
    100x15 Each Leg

    BB Squat
    45x10
    95x10
    115x10
    135x10
    155x10
    165x10
    175x8
    185x6
    195x5
    205x3

    Treadmill - 15 mins @ 4MPH & 0 Incline


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  19. #19
    Coming Up The Ranks erabbit33's Avatar
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    No time for a workout today. Traveled from CT home to NY and sat at Pep Boys for 3 hours waiting for new brakes to be installed. Also very sore from last three days so a day off was much appreciated by my body. Getting ready for tomorrow's workout.


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  20. #20
    Coming Up The Ranks erabbit33's Avatar
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    Not sure I want to do chest tomorrow, on a Monday. Maybe I'll do legs to make up for the fact that I only did squats on Saturday morning.


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  21. #21
    Coming Up The Ranks erabbit33's Avatar
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    Breakfast of champions


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  22. #22
    Coming Up The Ranks erabbit33's Avatar
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    1/16/17 - Workout

    Location - New York Sports Club (Hicksville, NY)

    Cybex Plate Loaded Kneeling Leg Curl
    25x15 Each Leg
    50x15 Each Leg
    75x15 Each Leg
    100x15 Each Leg

    Strive Prone Leg Curl
    50x15
    70x15
    90x15
    110x12

    Strive Leg Extension
    50x15
    70x15
    90x15
    110x15
    130x15

    Precor Super Squat (Hack Squat)
    90x10
    180x10
    270x10

    Abcore Crunch
    45x25
    45x25
    45x25

    Treadmill - 45 mins @ 4MPH & 0 Incline



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  23. #23
    Coming Up The Ranks erabbit33's Avatar
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    Another day another breakfast on the go


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  24. #24
    Coming Up The Ranks erabbit33's Avatar
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    1/17/17 - Workout

    Location - New York Sports Club (Hicksville, NY)

    Hammer Strength Iso-Lateral Shoulder Press (Machine +10lbs)
    100x12
    150x12
    200x10

    Strive Lateral Raise
    50x20
    70x20
    90x15
    110x15

    Strive Shoulder Press (Inside Grip)
    50x15
    70x15
    90x15
    110x10

    Strive Chest Press
    110x10
    130x10
    150x10

    Hammer Strength Iso-Lateral Incline Press (Machine +8lbs)
    98x15
    148x12
    188x8

    Pec Deck
    100x25
    100x25
    120x25
    120x25
    150x15
    170x15

    Overhand Cable Crossover
    50x15
    65x15
    80x15
    95x15
    110x15

    Treadmill - 60 mins @ 4MPH & 0 Incline


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  25. #25
    Coming Up The Ranks erabbit33's Avatar
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    Default

    1/18/17 Weigh-In: 314.5


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