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  1. #241
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    Okay so update for today
    20 min cardio.

    I had a party to go to dirt got dirty but I didn't have anything to eat. It was only one meal and I don't think it was to bad. But it didn't benefit. I'm gonna focus on doing more cardio this week I really need to get it done and I will keep progressing in my workouts.

  2. #242
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    I got bored so I Just did another 20 min of cardio. Diet has been good after my one meal from the party. Little low on cal today because I slept so long only got 4 meals in.

  3. #243
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    Update for Mon.

    Lift went great. I think high reps is what makes my bi's grow.

    Deadlift-10*10 245
    1 Arm Row-2*20 45, 3*20 50
    BB curl-3*20 55,60,65

  4. #244
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    Quote Originally Posted by bigcwithane View Post
    Update for Mon.

    Lift went great. I think high reps is what makes my bi's grow.

    Deadlift-10*10 245
    How the F!!! I deadlifted 225 x 10 for 3 sets and was ready to pass out today, lol!

  5. #245
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    Quote Originally Posted by gbrice75 View Post
    How the F!!! I deadlifted 225 x 10 for 3 sets and was ready to pass out today, lol!
    Yeah I'm surprised at the amount of weight I have been putting up for so many reps and sets. I'm really sore today.

    Hey t just wondering what my new w/o is gonna be like after this one, since this is week 3

  6. #246
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    Just caught up on your progress.
    Your doing great!
    Nice job

  7. #247
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    Quote Originally Posted by First6 View Post
    Just caught up on your progress.
    Your doing great!
    Nice job

    Thanks first!

  8. #248
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    Update for Tues.

    no cardio(Deadlift was a killer yesterday.)

    Lift
    Bench-3*15 165,170,175
    Incline-3*15 135
    Db Military Press-3*15 40
    Upright Row-3*25 45,50,50
    1Arm Tri-ext-3*20 20,25,25

  9. #249
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    Yeah bro I see some def changes in those recent pics. Good job.
    Are you doing pics on a schedule now?

  10. #250
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    Yes same as you,gb,an t

  11. #251
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    Quote Originally Posted by bigcwithane View Post
    Yes same as you,gb,an t
    Nice!

  12. #252
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    I'm hoping I don't disappoint with pics this week. I've been more than good on my diet for the most part. But I always feel like I never make changes. You guys be the judges.

  13. #253
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    I will be trying to follow this thread more. Keep it up

  14. #254
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    Quote Originally Posted by Twist View Post
    I will be trying to follow this thread more. Keep it up
    Thanks twist. Your input would be greatly appreciated

  15. #255
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    Update for Wends.

    Lift-Legs
    Leg-Ext-3*25 50,60,70
    Ham.Curl-3*25 50,60,60
    Calf Raise-3*25 95
    Bicycles-3*20
    Toe Touches-3*20

    20 min. Cardio pwo.

  16. #256
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    Quote Originally Posted by bigcwithane View Post
    Thanks twist. Your input would be greatly appreciated
    I don't remember your diet and split so I don't have much input. If you do an update on weight and all that with pics let me know so I can take a look

  17. #257
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    Should I just post it up sat with my pics or post my diet now. Weight will be with pictures

  18. #258
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    looking forward to pics day. Did I read correctly that you only do leg extensions with the same weight you do leg curls? Are those single leg leg extensions?

  19. #259
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    Yeah the machines are both single legs.

    Update for Thursday

    Bent Over Row-12*155,12*165,10*175
    Lat. Pull Down-135*12,150*12,157.5*10
    T-Bar Row-135*12,150*12,165*10
    No cardio
    Diets been pretty on, I think I had a rits cracker....

  20. #260
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    Lookin forward to your updated pics! Are they due this Sat?

  21. #261
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    Quote Originally Posted by gbrice75 View Post
    Lookin forward to your updated pics! Are they due this Sat?
    Yes sir. Saturday it is.

  22. #262
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    okay for twist and whoever else wants to know what my diet has been here we go....


    5:30- 1 scoop whey(pre-cardio)

    6:30-meal 1
    1/2cup oats
    1/2 cup egg whites
    1 whole egg
    1 fish oil cap

    9:00- meal 2
    4oz. chicken
    2 cups broccoli

    11:00-meal 3
    4oz. extra lean turkey
    1/2 cup cooked brown rice
    1/2 cup broccoli
    1 fishoil cap

    2:00-meal 4 (pre-wo)
    1 scoop whey
    1/2 cup oats

    4:30-pwo
    1/2 cup oats
    1 scoop whey

    5:00-meal 5
    4oz chicken
    4oz. sweet potato
    i fishoil cap

    7:30-meal 6
    4oz. extra lean turkey breast
    2 cups broccoli

    9:30-meal 7
    1 scoop casein
    10 almonds

    total-1,949 calories, 255g protein, 170g carb, 32g fat
    est.- 2,000 calories, 250g protein, 200g carb, 33g fat


    * meals vary, sometimes i have whole wheat pasta for carbs or tuna for my protein but that is the most of it.
    ** i use spray butter, mustard, hot sauce, salsa,tomato sauce, fat free cheese, grated parmesan, ms.dash, thats it.
    ***also sometimes i have 1/2 a banana pwo or 1/4 of a apple at breakfast.

  23. #263
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    Update for Friday

    Am cardio(not fasted I have been doing a whey a instant coffee shake before. Is this okay?)

    Lift-arms/abs

    Skull Crush-85*12,90*12,95*10
    1 Arm Hammer Curl- 30*12,30*12,35*10
    V-Bar push downs-72.5*12,82.5*12,87.5*12
    Db curl-35*12,35*12,40*10
    Hanging Leg Raise-3*20
    Brunches-3*20

    Diet was 98% today. My mom got these holiday seasoned mixed nuts and they were so good. I says some extra with my casein.. but thats all.
    Last edited by bigcwithane; 12-11-2010 at 09:47 AM.

  24. #264
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    Update for Saturday

    Cardio-30 mins
    Is this good for cardio 0 incline, 4 min. At 4 mph, then 1min at 8 mph?
    Sometime I do incline at 12, 3 mph for 4 min, and 4 mph for 1 min.

    I will also get pictures up today but i weighed in at 197 after a piss.

  25. #265
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    [IMG][/IMG]
    [IMG][/IMG]
    [IMG][/IMG]
    [IMG][/IMG]
    [IMG][/IMG]

  26. #266
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    Everything is looking good for me what is your progress so far?

  27. #267
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    You have alot of LBM bro, quads in pic 2 are very evident.

    The only part i'd change about your diet (and forgive me if i've already suggested this sometime in the past) is make pre-workout meal a whole food protein source instead of the shake. Other then that, everything looks great! Carbs might be able to come down slightly, 25g or so, but just nit-picking.

  28. #268
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    Thanks gb. I'm not impressed with these pics really. Hopefully in the next two weeks it will be better. I gotta get more strict on the diet, and not be lazy with my cardio. Also I can't make it real food because of school, but if I get a day when I'm not at school its always food.

  29. #269
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    Quote Originally Posted by Twist View Post
    Everything is looking good for me what is your progress so far?
    I'm not really sure honestly Uhm I went from like 205 to 197.

  30. #270
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    Bingo - get your cardio in check. You will drop the bodyfat. As soon as I tightened up my cardio (mine was LAME), I had noticeable changes after literally 2 short weeks.

  31. #271
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    Hiit

  32. #272
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    Quote Originally Posted by Twist View Post
    Hiit
    I wrote a example of my cadio in a earlier post twist. Is that hiit or is it just interval? And do you have any examples for me?

  33. #273
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    Cardio should be
    3 minutes slow
    30 second balls out sprint followed by
    3minutes slow
    repeat

    You definitely have some mass underneath but you gotta drop the fat. You will get there.

  34. #274
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    Quote Originally Posted by Twist View Post
    Cardio should be
    3 minutes slow
    30 second balls out sprint followed by
    3minutes slow
    repeat

    You definitely have some mass underneath but you gotta drop the fat. You will get there.
    that's what I've been doing but it is 4 min slow 1 min balls out.

  35. #275
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    Ok that's fine too. Usually can't sustain 1 minute balls out if you are truly going balls out. But its totally fine. Keep it up then bro.

    only thing I think I didn't look at was your training routine (I might have though). Everything else looks good. If you want me to look at your routine then post it up, but if its anything like the rest of your program I'll be at a loss for words.

  36. #276
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    I like the back and arms and the chest from the side pose, I'm not sure about the love handles with the back pic compared to last time, might have stalled out there. I don't see anything that needs to be changed before the challange starts though and do admire you sticking with the program and posting pics as well.

  37. #277
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    Thank you t. I think my love handles looked worse because I was only in boxers not shorts. But what is my workout going to look like for the competition? Or before since next week is my fourth week of this workout.

  38. #278
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    Updated For Mon.

    No cardio

    Lift
    Deadlift-10x10 245
    1 Arm Row-5x20 50
    BB Curl-3x20 50,55,65

    diet went 100%, i gotta keep it this way because i really want this fat off.

  39. #279
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    Your diet is great. You will def see nice results with it.
    I disagree with the real food pre workout (sorry gb) but that is prob because I am not as educated as gb on it. I prefer the shake as it gets into your system faster to fuel you during the workout and then post workout is half a shake plus real food. Thats just me though.
    I see changes in your pics. mostly just the fact that I can really see that you have some lbm under the fat! that is awesome. Wish I did.
    Keep going brop. Your doin it!

  40. #280
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    Quote Originally Posted by First6 View Post
    Your diet is great. You will def see nice results with it.
    I disagree with the real food pre workout (sorry gb) but that is prob because I am not as educated as gb on it. I prefer the shake as it gets into your system faster to fuel you during the workout and then post workout is half a shake plus real food. Thats just me though.
    I see changes in your pics. mostly just the fact that I can really see that you have some lbm under the fat! that is awesome. Wish I did.
    Keep going brop. Your doin it!
    thanks T!

    Lift
    Bench-3x15 155,165,175
    Incline-3x15 135,140,145
    1 arm military- 35x15,35x15,40x15
    upright row-3x25 50,55,60
    1 arm tri-ext-12.5x15,17x15,17x15

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