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Thread: Longs log

  1. #205
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    217.4

    Torqued my shoulder a little throwing hay into the barn. Taking a day off. Back and biceps tomorrow .
    Going to be offline for a while.
    Last edited by Long; 07-05-2019 at 05:52 PM.
    "A goal without a plan is just a wish"

  2. #206
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    Found some old journals of mine from way back that have been very helpful and got some diet adjustments advice as well as revisited the encyclopedia a bit.

    I have changed to heavy calorie days and light calorie days.

    I have adjusted so that I no longer have to count calories I have specific meal setups. That get me where I am going. I'm back to a 40% carbs 40% protein, 20% fat.

    I have added a crazy high calorie day once every two weeks.

    I have stopped doing push/pull/legs. Bodyparts were suffering the way I was doing it.

    Now I am focused more on sets per muscle group, the pump, and pushing weight to failure on the last two sets.

    Monday is traps, shoulders and abs

    Tuesday is legs and abs

    Wednesday is chest and back

    Thursday is arms

    Friday is off

    Saturday is
    bench press (metals suggestion style)
    Clean and press
    Deadlifts
    Front squats
    All heavy

    Sunday is off.

    I'll add the actual workouts on the next post.
    Last edited by Long; 07-07-2019 at 05:43 PM.
    "A goal without a plan is just a wish"

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    Gibsonator (07-07-2019),Grizzly911 (07-08-2019),Metalhead1 (07-07-2019)

  4. #207
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    Goo stuff man. Anything to make the diet work effective and easier is the way to go.

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    Long (07-07-2019)

  6. #208
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    Quote Originally Posted by Long View Post
    Found some old journals of mine from way back that have been very helpful and got some diet adjustments advice as well as revisited the encyclopedia a bit.

    I have changed to heavy calorie days and light calorie days.

    I have adjusted so that I no longer have to count calories I have specific meal setups. That get me where I am going. I'm back to a 40% carbs 40% protein, 20% fat.

    I have added a crazy high calorie day once every two weeks.

    I have stopped doing push/pull/legs. Bodyparts were suffering the way I was doing it.

    Now I am focused more on sets per muscle group, the pump, and pushing weight to failure on the last two sets.

    Monday is traps, shoulders and abs

    Tuesday is legs and abs

    Wednesday is chest and back

    Thursday is arms

    Friday is off

    Saturday is
    bench press (metals suggestion style)
    Clean and press
    Deadlifts
    Front squats
    All heavy

    Sunday is off.

    I'll add the actual workouts on the next post.
    Saturday is definitely a Beast Workout. Good job.

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    Long (07-10-2019)

  8. #209
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    216.8

    The extra holiday weight fell off like nothing and still dropping hard.


    Chest and back

    Incline dumbbell x3 sets

    Bench press x8 sets

    Dumbbell flies x3 sets

    Cable flies x3 sets

    Wide grip pullups to back x3 sets

    Close grip chins x3 sets

    Rope cable rows x3

    Dumbbell rows x3

    Good mornings x3
    "A goal without a plan is just a wish"

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  10. #210
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    Arms

    Heavy cheat curls 4 sets

    Seated dumbbell 3 sets

    Spider curls 3 sets

    Concentration curls 3 sets

    Cable rope pressdowns 3 sets

    Reverse grip cable pressdowns 3 sets

    Seated French press (ez bar) 3 sets



    Seated dumbbell head knockers 3 sets

    Wrist curl superset with reverse wrist curls 5 sets

    Bat waggles 4 sets
    "A goal without a plan is just a wish"

  11. #211
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    Saturday, power.

    Bench press 15, 10, 8, 8, 5, 5, 3, 3, 3, failure at weight to do an unassisted rep, drop 25lbs for 2, drop 20 for 3.

    Push press, 15, 12, 8, 8, 8, 8, 8.

    Deadlift, 10, 8, 8, 8, 8, 8.

    Front squats, 10, 8, 5, drop, 8 reps

    Felt great, seeing visible change, weights going up.
    "A goal without a plan is just a wish"

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  13. #212
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    Quote Originally Posted by Long View Post
    Saturday, power.

    Bench press 15, 10, 8, 8, 5, 5, 3, 3, 3, failure at weight to do an unassisted rep, drop 25lbs for 2, drop 20 for 3.

    Push press, 15, 12, 8, 8, 8, 8, 8.

    Deadlift, 10, 8, 8, 8, 8, 8.

    Front squats, 10, 8, 5, drop, 8 reps

    Felt great, seeing visible change, weights going up.
    Good shit. I was interested to see how this workout would go. Keep it up

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  15. #213
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    Quote Originally Posted by Long View Post
    Saturday, power.

    Bench press 15, 10, 8, 8, 5, 5, 3, 3, 3, failure at weight to do an unassisted rep, drop 25lbs for 2, drop 20 for 3.

    Push press, 15, 12, 8, 8, 8, 8, 8.

    Deadlift, 10, 8, 8, 8, 8, 8.

    Front squats, 10, 8, 5, drop, 8 reps

    Felt great, seeing visible change, weights going up.
    Those are good rep numbers, Long.

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    Long (07-15-2019)

  17. #214
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    219.8 shoulders, chest and legs are making gains. Weights and reps are going up. **** abs. Going to need to add another daily meal to keep making gains. (Number 8)

    Traps and shoulders

    Shrugs 18, 12, 12, 15, 10.

    Reverse lateral 10, 8, 8, 8.

    Front raise 8,8,8

    Side raise 8,8,4 (did burns between sets. Chose a heavier weight and just held it out for 10-20 sec)

    Bent rear, 4 sets of 10.

    Roman chairs 5 sets of 10.
    "A goal without a plan is just a wish"

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  19. #215
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    Quote Originally Posted by Metalhead1 View Post
    Good shit. I was interested to see how this workout would go. Keep it up
    Whatever is at the end will suffer. But priority principle will make this work for me I believe.
    "A goal without a plan is just a wish"

  20. #216
    Elite Grizzly911's Avatar
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    Hey Long, on the front squats, are you doing the free weight barbell or the smith machine?

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    Long (07-15-2019)

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