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  1. #101
    Elite CJ275's Avatar
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    THURSDAY:
    20 minutes on the Assault Bike, moderate pace.

    TONIGHT:
    -Strict Press: B,95,135, 147.5 x 6. Up 2.5 lbs from last time. Back off set: 115lbs x 13 reps. Up 20 lbs from last time.

    -Slight Inc DB Bench: 55's x 11,9,9. Last set to failure.

    -Flat BB Bench: 135lbs x 12,10,11. Last set to failure.

    -A1) Cable Tri Pressdowns: 40lbs x 20,16,15(f)
    -A2) DB Lateral Raises: 20's x 20,18,16+Partials
    -A3) DB Inc Hammer Curls: 17.5's x 20,16,15(f)

    Going to have to abandon my initial program. On a new shift at work, and my work days are now all 12-14 hours long.

    New plan is on my 2 off days, I'll do a full upper body and a full lower body day. I'll also hit everything a second time later on in the week, after my work day, I just will have lesser total time to utilize. Short and sweet workouts. Tonight's was only 45 minutes long, so it worked nicely.

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  3. #102
    Elite CohibaRobusto's Avatar
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    Originally Posted by CJ275 View Post
    Going to have to abandon my initial program. On a new shift at work, and my work days are now all 12-14 hours long.

    New plan is on my 2 off days, I'll do a full upper body and a full lower body day. I'll also hit everything a second time later on in the week, after my work day, I just will have lesser total time to utilize. Short and sweet workouts. Tonight's was only 45 minutes long, so it worked nicely.
    That's a drag man, sorry to hear you're program is getting disrupted like that. Sounds like you feel like you can work around it though, which is cool. I would have a tough time with that for sure.

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  5. #103
    Senior Member wilkinkc's Avatar
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    In a perfect world and time wasn’t an issue would you do an upper lower split twice a week? Or something different. Always wondered what split would be optimal while on

  6. #104
    Elite Gibsonator's Avatar
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    In a perfect world we would all hit 2 body parts per day split by meals and naps lol
    Way Better looking than Trump

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  8. #105
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    Originally Posted by wilkinkc View Post
    In a perfect world and time wasn’t an issue would you do an upper lower split twice a week? Or something different. Always wondered what split would be optimal while on
    I think so, yes. Either that, or a Push/Pull/Legs split. I'm only an intermediate at best, so I feel like hitting everything roughly 2x per week is good for me. And at least 2 days off from weight training each week. Get some light cardio and stretching done those days.

    With the exception of hamstrings, I'm usually ready to go again within 3-4 days.

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  10. #106
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    Originally Posted by CohibaRobusto View Post
    That's a drag man, sorry to hear you're program is getting disrupted like that. Sounds like you feel like you can work around it though, which is cool. I would have a tough time with that for sure.
    No worries at all, I honestly wasn't digging what I was doing. I didn't like hitting each muscle group only once per week.

    Great feeling after the workouts, but I was recovered in about 3 days. I think that I'll like this better, I actually have a bit more volume in the new plan.

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  12. #107
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    Tonight:

    -Front Squats, 5x5+: 225 lbs x 5,5,5,5,10. Went light, haven't done these in a year or so at least. Giving myself room to increase.

    -Ntrl Grip Cable Pulldowns, build to heavy 8, then a back off set: 90,110,130,150 x 8. Back off set: 110 lbs x 17.

    -Pendlay Rows, 3@r8+: 135 lbs x 10,10,8(f)+partials.

    A1) DB Inc Curl, 3@r8+: 20's x 15,15,12(f)
    A2) Low Pulley Rear Delt Flyes: 10 lbs x15,15,14+partials
    A3) DB Single Leg Calf Raises:
    Left: 10 lbs x 16,19,13+Partials
    Right: 53 lbs x 18,17,13

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  14. #108
    Elite Gibsonator's Avatar
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    I hate front squats with a passion.
    Way Better looking than Trump

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  16. #109
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    Your so close to giving your wife a real man
    ‘Trump is my idol, I aspire to look like him’ Gibs 2020

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  18. #110
    Moderator-San Jin's Avatar
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    Originally Posted by Trump View Post
    Your so close to giving your wife a real man
    How did you know we were in negotiations for me to visit?


    You are not entitled to your opinion.
    You are entitled to your informed opinion.
    No one is entitled to be ignorant.



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  20. #111
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    Originally Posted by Jin View Post
    How did you know we were in negotiations for me to visit?
    Travel restrictions. Close the borders!!!

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  22. #112
    Moderator-San Jin's Avatar
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    Originally Posted by CJ275 View Post
    Travel restrictions. Close the borders!!!
    If you love your wife you’ll find a way for me to get there (but definitely don’t tell MY wife).


    You are not entitled to your opinion.
    You are entitled to your informed opinion.
    No one is entitled to be ignorant.



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  24. #113
    Elite CohibaRobusto's Avatar
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    Like one big happy poly family now! How cute

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  26. #114
    Senior Member The Phoenix's Avatar
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    Polyamorours, polygamy is illegal.



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  28. #115
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    Today's Work:

    Cardio
    20 mins on the Assault Bike. Holding right around aerobic threshold pace. I note my Cals at the 10:00 minute mark, and try to hold or slightly increase the output for the final 10:00. Breathing heavy, but could hold that pace for a pretty long time.

    Mobility Work
    15 minutes of flowing through a routine targeting my hips, shoulders, and spine. I already have fairly good mobility, so I'd like to keep it. This is more maintenance than anything else, but I feel as though it's important.

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  30. #116
    Senior Member Ragingmenace223's Avatar
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    looks like your getting it in brother so you know i have to at least try and keep pace.
    I started a lil lighter then you, but i have managed to gain like 6 lbs in the past couple weeks....i should be over 200 anytime of the day by end of week. Been waiting for a long time.
    Who knew all i had to do was drink a gallon of water and make sure to get no less then 4500 cals...
    Pants still fit the same so thats a plus when ur gaining weight quick....
    Your plan seems effective but i wont be trying the bike anytime soon....lol
    THE ROAD TO FAILURE IS PAVED WITH GOOD INTENTIONS

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  32. #117
    Elite CJ275's Avatar
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    Originally Posted by Ragingmenace223 View Post
    ....i should be over 200 anytime of the day by end of week. Been waiting for a long time.
    I'm knocking on 200's door myself, had a 199.8 weigh in a few days ago. I'm getting up to 220 lbs, so you'd better start eating 5,000 Cals if you want to keep up!

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  34. #118
    Elite Boogieman's Avatar
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    I'm just getting fat, WTF...thought eating 6000 calories would help me gain oh well at least the scale is going up.

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  36. #119
    Elite CohibaRobusto's Avatar
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    I was about to brag the other day about finally hitting 203 lbs then realized I couldn't see my abs anymore and maybe it wasn't all muscle I was building

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  38. #120
    Senior Member PZT's Avatar
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    just posting to also state that I am fat lol

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