Long

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My doctor told me I need to drop weight for health reasons. So I'm getting a nutritionist. My lifting and exercise habits are totally fine, I just need to be less fat. So we shall see how this goes.

Back at it Monday.

Let us know what approach your nutritionist chooses. I would go low carb for a while and workout around that. I’ve learned that I can’t out train a bad diet the hard way.
 

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Bench press 10,10,10,8,8

Cable cross 3x9

Dumbbell press 12,12,10,10

Side raise 3x10

Lying rear 3x10

Shrugs 18, 15, 10(grip failure) last set with straps 13.
 

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How's the shoulder holding up? Doing any rehab for it?
 

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How's the shoulder holding up? Doing any rehab for it?

I'm limping it along. I'm just doing a lot of warm up and keeping the weight reasonable. It dosen't bother me at all on the negative during bench press so I am taking advantage of that. My shoulder press is getting lighter and lighter. Side and rear raises as well.
 

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Have you looked into rotator cuff exercises?

Video is pretty gay, but it may help prolong whatever is going on in there.
 

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217.2

Oblique twists
4x20

Deadlifts warm up 8,5
5 sets of 5 @ 70% of one rep max

Barbell rows
10,9,8

Dumbbell rows
3x8
 

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217.8

Squats 5x8

Leg extensions 10,18,18

Leg curls 15,12,10

Calf raises 18,13,12,12
 

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216.4

Good form, staying under tension, long negatives with good stretch, filling the muscle with blood on the warm up and eating more vegetables than a farmers rabbit

Bench press
8,8,11,12,8

Cable cross
10,9,8

Triceps rope seated overhead
28,22,18,13,18

Dumbbell shoulder press
13,9,8

Dumbbell side raise
10,9,9

Lying rears
10,10, 9

Barbell shrugs
18,12,12,15
 

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216.4

Four three minute rounds on the heavy bag with two minute rest, four rounds on the double end bag with one minute rest and three one min rounds on the speed bag with one minute rests.

Worked on form with a focus of hook form particularly not dropping my hands and telegraphing the hook. Tightening it up.
 
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214.6. Weird right? Checked it three times.

Box squats x8

Barbell calf raises x4

45 min sideline to sideline run

4 3 minute speed bag rounds to loosen up the shoulders

Biceps are sore from the bag work yesterday.
 

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:32 (20):
214.6 coming in hot after a day off

Jump rope 1 min on 1 min off for 5 rounds

Double end bag work

Jab cross move for 5 minutes

Double end bag free rounds
3 min on 1 min off for 6 rounds

30 min sideline run/jog/crossovers
 
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214.6

Floor press
12, 8, 8, 8, 10, 10

Spent 20 minutes filling and packing the heavy bag. Damn workout all on its own.

Jump rope
1 min on 1 min off for 4 rounds

Heavy bag
3 min on 1 off for 5 rounds.

Speed bag
3 min on 1 off for 3 rounds

20 minutes sideline to sideline runs and crossovers


I ate hamburger, chips and ice cream last night. Bullshit when I'm trying to drop weight. Get back up, move forward, work harder.
 
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213.6:32 (20):


Seated behind the neck press
12, 12, 12, 10, 9, 10

Shrugs 15, 15, 15, 18

Crunches 3 rounds 1 minute apiece

Slip rope
Shuffle in changing head slots Tyson style
(Had me sweating like a pig!)
5 two minute rounds with 1 minute breaks

Maize bag
3 3 minute rounds.

Feeling it in the elbow joints and tendons as well as the ankles and calves.

Tomorrow will be just deadlifts. Looking forward to it!!
 

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213.8

Deadlift day!

Warm up for 8, up for 8, up for 8, up for 8.

Working weight for 5, working weight for 5.


Felt damn good. My weight isn't too far off from a few months ago! Dropping weight and lifts are going up again! (On the deadlifts anyway)

Have to be honest here my goal is weight loss first and foremost. I am not eating enough to maintain muscle and strength growth all the way around.

I'm just doing basically the big five plus shrugs and calf raises and only one or two weight training exercises a day. I'm spending more time doing boxing and cardio to cut this weight.

I am using "maintenance weight" for most of those lifts. Exceptions are calf raises, shrugs and deadlifts. I'm going heavy on those.

Wednesday is deadlifts only. I am going to keep focusing on getting better and heavier on the deadlift.

An update on the Cerberus belt, its ****ing still awesome. Single prong was a good choice. I am a completely satisfied customer. Just wanted to give a shout out. Hard to find a customer service oriented company with a good product these days.
 
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214.4 no real damage done.

Dumbbell rows 3x12, 3x10

Heavy bag
3 minute rounds with 1 minute rest for 6 rounds

Double end bag 3 min rounds 1 minute rest for 3 rounds

Speed bag
3 minute rounds with one minute rest for 3 rounds

Sideline to sideline for 20 minutes at an easy pace with a few crossovers thrown in


Feeling those deadlifts in my hamstrings and glutes.
 

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when's the big fight?

No big plans. There is a gym that just opened recently about 30 minutes away from me with a few active fighters.

I'm thinking after Christmas I'll see if I can get some sparring time. Take it from there.

As long as I health allows.
 

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