jrock645
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Did 35 minutes on the bike after work tonight.
jrock645
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Cardio today.
5 sets of the Bear barbell complex
30 minutes on the elliptical, HR 151 avg
10 minutes sauna
Was slow getting out of bed today, so got a late start. Switched today and tomorrow’s workouts. Will lift tomorrow before I leave town tomorrow night.
5 sets of the Bear barbell complex
30 minutes on the elliptical, HR 151 avg
10 minutes sauna
Was slow getting out of bed today, so got a late start. Switched today and tomorrow’s workouts. Will lift tomorrow before I leave town tomorrow night.
jrock645
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HIT today.
BB bench x10, 4, 5, 5, 10, 13
Leg curl x7.5 1:10, then untimed droplet
Lat pull x8 :57
Cable pullover x7 :53
Shoulder press x7 1:01
Machine curl x6 1:00, then drop set on hammer curl machine
Triceps pressdown x5 :25, then untimed droplet
70sec plank
Gym was crowded and Smith’s were taken up, so did some standard benching. Also, lower back was tight and just felt off. Didn’t want to chance tweaking something leaving town tonight and not having access to ice packs or a chiropractor for a few days.
Continuing to add weight on most exercises, slowly progressing even eating at a slight deficit.
BB bench x10, 4, 5, 5, 10, 13
Leg curl x7.5 1:10, then untimed droplet
Lat pull x8 :57
Cable pullover x7 :53
Shoulder press x7 1:01
Machine curl x6 1:00, then drop set on hammer curl machine
Triceps pressdown x5 :25, then untimed droplet
70sec plank
Gym was crowded and Smith’s were taken up, so did some standard benching. Also, lower back was tight and just felt off. Didn’t want to chance tweaking something leaving town tonight and not having access to ice packs or a chiropractor for a few days.
Continuing to add weight on most exercises, slowly progressing even eating at a slight deficit.
jrock645
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Got back at it today.
Squat x25
Smith bench x 4.5 :38 then x5, x8 for a quick dropset
Seated leg curl x7 1:05 then x5, x8,single legs x8 each dropset
lat pull x8 :59
shoulder press x 6 :48 then x5, x6 dropset
curl machine x8 :55
tricep press down x3 then x8
time: 37 minutes
Also did PT back exercises, hanging knee raises and 35 minutes on the elliptical, HR 132 avg.
Got back into town Wednesday evening and took me a few days to get back on rhythm with work and sleep schedule and stuff. Figured the rest might not be bad but I felt really stiff all over I guess from not doing much for a few days.
Not sure what I did different with the squats but they absolutely wrecked my quads. I felt full blow DOMS type soreness in them almost immediately after completing them. Didn't have my belt on quite right, had to re rack the weight after a few reps and quickly adjust it, then get back to it.
Strength was a bit off on some stuff, not others. Did the drop set with the leg curls last weekend before I left down and really felt it in my hamstrings for days afterwards, so tried that again today.
Diet was junk in NOLA, but got back on the plan Thursday morning. No carb day until at least next Monday, and maybe not until the Monday after.
Squat x25
Smith bench x 4.5 :38 then x5, x8 for a quick dropset
Seated leg curl x7 1:05 then x5, x8,single legs x8 each dropset
lat pull x8 :59
shoulder press x 6 :48 then x5, x6 dropset
curl machine x8 :55
tricep press down x3 then x8
time: 37 minutes
Also did PT back exercises, hanging knee raises and 35 minutes on the elliptical, HR 132 avg.
Got back into town Wednesday evening and took me a few days to get back on rhythm with work and sleep schedule and stuff. Figured the rest might not be bad but I felt really stiff all over I guess from not doing much for a few days.
Not sure what I did different with the squats but they absolutely wrecked my quads. I felt full blow DOMS type soreness in them almost immediately after completing them. Didn't have my belt on quite right, had to re rack the weight after a few reps and quickly adjust it, then get back to it.
Strength was a bit off on some stuff, not others. Did the drop set with the leg curls last weekend before I left down and really felt it in my hamstrings for days afterwards, so tried that again today.
Diet was junk in NOLA, but got back on the plan Thursday morning. No carb day until at least next Monday, and maybe not until the Monday after.
jrock645
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Cardio and core this morning.
8 minutes warmup on the elliptical
3 sets of the Bear in about 9 minutes- added weight
2 sets cable woodchoppers 20 reps each
2x 35 cable crunches
20 minutes elliptical HR 153 avg
8 minutes warmup on the elliptical
3 sets of the Bear in about 9 minutes- added weight
2 sets cable woodchoppers 20 reps each
2x 35 cable crunches
20 minutes elliptical HR 153 avg
jrock645
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Got in after work for my NTF workout.
Leg press, calf raise, pull-ups, dips, chin-ups, hip abductor, back extension, upright row, chest fly.
PT back exercises
Planks and hanging knee raises.
In and out in 25 minutes. Legs are still sore as hell, though I think the leg press tonight might’ve loosened them up a bit. We’ll see how they feel tomorrow.
Leg press, calf raise, pull-ups, dips, chin-ups, hip abductor, back extension, upright row, chest fly.
PT back exercises
Planks and hanging knee raises.
In and out in 25 minutes. Legs are still sore as hell, though I think the leg press tonight might’ve loosened them up a bit. We’ll see how they feel tomorrow.
jrock645
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32 minutes LISS on the bike after work tonight.
jrock645
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Full body lifting this morning.
Smith incline press x3 :29 then dropset x6, x7
Leg extension x10
Leg press x15
Calf raise x11 1:01
Face pull x10 1:23
Cable lateral x6 :48 each side
Dip x8 :36 +3 negative only
Hanging knee raise x35
Myo crunch x15
Time:36 minutes
Also sat in the sauna 12 minutes. Legs still sore so took it very easy on the leg stuff. They’re getting better, so hopefully I’ll be back to normal on Monday.
Smith incline press x3 :29 then dropset x6, x7
Leg extension x10
Leg press x15
Calf raise x11 1:01
Face pull x10 1:23
Cable lateral x6 :48 each side
Dip x8 :36 +3 negative only
Hanging knee raise x35
Myo crunch x15
Time:36 minutes
Also sat in the sauna 12 minutes. Legs still sore so took it very easy on the leg stuff. They’re getting better, so hopefully I’ll be back to normal on Monday.
jrock645
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Today’s workout:
Smith bench x5.5 :46, took weight off +4.5
Leg curl x10 1:32
Lat pull x7 1:08
Shoulder press x7 1:01
Cable pullover x6 :51
Bicep Curl machine x9 1:20
Triceps pressdown x10 1:00
Squat x13
Time:32 minutes
Also did: back extension, hanging knee raises and myo crunches, 35 minutes on the elliptical HR 126 avg
Everything felt good except the squats. Legs still not back to normal after last week. Upper body lifts are mostly all progressing.
Smith bench x5.5 :46, took weight off +4.5
Leg curl x10 1:32
Lat pull x7 1:08
Shoulder press x7 1:01
Cable pullover x6 :51
Bicep Curl machine x9 1:20
Triceps pressdown x10 1:00
Squat x13
Time:32 minutes
Also did: back extension, hanging knee raises and myo crunches, 35 minutes on the elliptical HR 126 avg
Everything felt good except the squats. Legs still not back to normal after last week. Upper body lifts are mostly all progressing.
jrock645
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Cardio this morning.
8 minute warmup elliptical.
3 sets of the Bear
Cat vomit x10
60 sec plank
20 minutes elliptical, hr 144 avg
10 minutes sauna
Back on the palumbo cut diet as of today, calories at 2500.
8 minute warmup elliptical.
3 sets of the Bear
Cat vomit x10
60 sec plank
20 minutes elliptical, hr 144 avg
10 minutes sauna
Back on the palumbo cut diet as of today, calories at 2500.
jrock645
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30 minutes on the bike tonight after work
jrock645
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Got in for NTF workout this morning. Couple sets each of: leg press, calf raise, hip abductor/adductor, pull-ups, dips, cheat fly, rear delt fly, upright row, hammer curl, triceps pressdown.
Also did weighted myo crunches and back extensions.
Overslept so had no time for any cardio. Will do some after work tonight.
Also did weighted myo crunches and back extensions.
Overslept so had no time for any cardio. Will do some after work tonight.
jrock645
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Today’s workout:
Leg press x10 1:03
Calf raise x10 1:21
Leg extension x6.5 :56
Machine row x6 :52
Smith incline x4.5 :35
Face pull x14 1:28
Cable lateral x8 :56
Triceps press machine x7.5 :40 (dip stations were full)
Back extension x12 1:14
Hangin knee raise x40
Time 34 minutes
Leg press x10 1:03
Calf raise x10 1:21
Leg extension x6.5 :56
Machine row x6 :52
Smith incline x4.5 :35
Face pull x14 1:28
Cable lateral x8 :56
Triceps press machine x7.5 :40 (dip stations were full)
Back extension x12 1:14
Hangin knee raise x40
Time 34 minutes
jrock645
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Cardio and conditioning day.
15 minute elliptical warmup.
2 sets cable wood choppers
2 sets cable crunches
2 sets back extension
4 sets of the Bear
22 minutes elliptical HR 153 avg
30 minutes incline walking
Tweaking my mealplan because I have not been able to get back into ketosis with the Palumbo cut diet. I think too many carbs in all the eggs/egg whites, notes and nut butters and protein shakes. Drew up a new mealplan with similar macros, but lower carbs to get down to 20g a day.
Breakfast 6 eggs 1T butter
Lunch 3-4 chicken thighs
Dinner 12oz New York strip or ribeye
Snack 2 scoops whey + 2T peanut butter
Comes in at 2500cals, about 225g protein, 170g fat and 20 carbs.
15 minute elliptical warmup.
2 sets cable wood choppers
2 sets cable crunches
2 sets back extension
4 sets of the Bear
22 minutes elliptical HR 153 avg
30 minutes incline walking
Tweaking my mealplan because I have not been able to get back into ketosis with the Palumbo cut diet. I think too many carbs in all the eggs/egg whites, notes and nut butters and protein shakes. Drew up a new mealplan with similar macros, but lower carbs to get down to 20g a day.
Breakfast 6 eggs 1T butter
Lunch 3-4 chicken thighs
Dinner 12oz New York strip or ribeye
Snack 2 scoops whey + 2T peanut butter
Comes in at 2500cals, about 225g protein, 170g fat and 20 carbs.
jrock645
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Got in for a workout this morning.
Smith bench x6 :49, took weight off and did 6 more
Squat x13, reduced weight did 10 more
Leg curl x7 :55
Lat pull x6 :46
Shoulder press x7 1:02
Cable pullover x5 :42 then into dropset x7, x12
Machine curl x7 :56
Tricep pressdown x8 :57
Hanging knee raise x40
Myo crunch x20
Time: 37 minutes
Also did 35 minutes on the elliptical HR 136avg.
Legs still haven’t recovered fully from that set of squats that left me brutally sore two weeks ago. Started at same weight but was struggling a little so took some weight off. Also worth noting, pollen season is here and it’s not helping. Coughing up a lot of phlegm.
Smith bench x6 :49, took weight off and did 6 more
Squat x13, reduced weight did 10 more
Leg curl x7 :55
Lat pull x6 :46
Shoulder press x7 1:02
Cable pullover x5 :42 then into dropset x7, x12
Machine curl x7 :56
Tricep pressdown x8 :57
Hanging knee raise x40
Myo crunch x20
Time: 37 minutes
Also did 35 minutes on the elliptical HR 136avg.
Legs still haven’t recovered fully from that set of squats that left me brutally sore two weeks ago. Started at same weight but was struggling a little so took some weight off. Also worth noting, pollen season is here and it’s not helping. Coughing up a lot of phlegm.
jrock645
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Cardio this morning.
12 minute elliptical warmup.
PT back exercises
3 sets of the Bear
30 minutes elliptical HR 126avg
12 minute elliptical warmup.
PT back exercises
3 sets of the Bear
30 minutes elliptical HR 126avg
jrock645
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Not to failure workout today.
12 minutes elliptical warmup
8minutes HIIT
Lat pullovers, calf raise, leg extension, pull-ups, dips, cable curls, cable crossover, cable upright row, reverse curls
Hanging knee raises, myo crunch, plank
10 minutes sauna
Wasn’t getting HR as high as I wanted but my legs felt decent so I felt like the output was good. Seems like I need to get my Hr up for a bit before HIIT to hit the numbers I really want.
12 minutes elliptical warmup
8minutes HIIT
Lat pullovers, calf raise, leg extension, pull-ups, dips, cable curls, cable crossover, cable upright row, reverse curls
Hanging knee raises, myo crunch, plank
10 minutes sauna
Wasn’t getting HR as high as I wanted but my legs felt decent so I felt like the output was good. Seems like I need to get my Hr up for a bit before HIIT to hit the numbers I really want.
jrock645
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Today’s workout:
Smith incline press x7 :45, dropped weight then 8 more
Leg press x12 1:16
Calf raise x11 1:21
Leg extension x8 1:00
Machine row x7 :49
Face pull x10 1:14
Cable lateral x5, then dropset
Dip x10
30 hanging knee raises
15 myo crunch
Time: 30 minutes
Energy was a little low today. Still not in ketosis and I can’t, for the life of me, understand it.
Smith incline press x7 :45, dropped weight then 8 more
Leg press x12 1:16
Calf raise x11 1:21
Leg extension x8 1:00
Machine row x7 :49
Face pull x10 1:14
Cable lateral x5, then dropset
Dip x10
30 hanging knee raises
15 myo crunch
Time: 30 minutes
Energy was a little low today. Still not in ketosis and I can’t, for the life of me, understand it.
jrock645
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Did 57 minutes LISS cardio on he bike last night after work.
jrock645
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Got in for a workout today:
Hack squat x32 1:39
Leg curl x7 1:03
Smith bench x5 :33, dropped weight then 6 more
Lat pull x5 :37
Lat pullover x8 :57
Shoulder press x7 :54
Machine curl x4 :32 then untimed dropset
Tricep pressdown x9 :48
Hanging knee raise x30
Total time 39 minutes
Also did 30 minutes on the elliptical, hr 146 avg.
Felt really off today. Usually work out first thing but woke up really dehydrated, so I took my time drinking some water, getting something to eat and easing into the day. Got to the gym around 1:30.
Back has been iffy the last few days(have 2 blown discs) so I opted against squatting and did hack squats instead. First time in probably 10 years doing those. Didn’t feel great today. Got gassed quickly, broke a strong sweat almost instantly just warming up on the elliptical before lifting, and my hr was higher during cardio than it should have been for how hard I was going. Not sure what that was about.
Forgot to post it here, but I also got in for cardio and conditioning work yesterday.
Hack squat x32 1:39
Leg curl x7 1:03
Smith bench x5 :33, dropped weight then 6 more
Lat pull x5 :37
Lat pullover x8 :57
Shoulder press x7 :54
Machine curl x4 :32 then untimed dropset
Tricep pressdown x9 :48
Hanging knee raise x30
Total time 39 minutes
Also did 30 minutes on the elliptical, hr 146 avg.
Felt really off today. Usually work out first thing but woke up really dehydrated, so I took my time drinking some water, getting something to eat and easing into the day. Got to the gym around 1:30.
Back has been iffy the last few days(have 2 blown discs) so I opted against squatting and did hack squats instead. First time in probably 10 years doing those. Didn’t feel great today. Got gassed quickly, broke a strong sweat almost instantly just warming up on the elliptical before lifting, and my hr was higher during cardio than it should have been for how hard I was going. Not sure what that was about.
Forgot to post it here, but I also got in for cardio and conditioning work yesterday.
jrock645
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Cardio day today.
15 minute elliptical warmup
6 minutes HIIT on the bike- hr close to or over 160 6 times
20 minutes elliptical hr 150 avg
30 minutes incline walking on treadmill
Cable wood choppers, back extension, hanging knee raises, plank, cat vomit
15 minute elliptical warmup
6 minutes HIIT on the bike- hr close to or over 160 6 times
20 minutes elliptical hr 150 avg
30 minutes incline walking on treadmill
Cable wood choppers, back extension, hanging knee raises, plank, cat vomit
KennTober
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Hi folks. Time to revive this thread. Getting ready to get married this fall. The problem is that I'm too big for any suit I can buy nearby. Any advice on where to get a big one?
Jeremyk1
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My wedding was super casual, I didn’t even need a suit. Takes care of all that.
love2liftkat
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Could you not go to a shop that does rentals? They measure you and get what you need. That’s what we did for my daughters wedding a couple of weeks ago.
Kolumbiann
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Hey there! Congrats on your upcoming wedding! I'm new to this forum, but I wanted to chime in and offer some advice. Have you considered looking into wedding tuxedos? They often have a wider range of sizes available, including big and tall options. I found this website, Gentlemans Guru, that has a great selection of wedding tuxedos: https://www.gentlemansguru.com/product-category/wedding-tuxedos/. They have a variety of styles and sizes, so hopefully you can find something that fits you perfectly. Best of luck with your wedding planning
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