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    thanks rick

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    [IMG ]http://s1084.photobucket.com/albums/j408/quarcus/?action=view&current=plj4rlt.j pg&newest=1[/IMG]
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    i could smash this computer and strangle mr.photbucket right now.
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    try no space between the G and the ] in the first part...

    or better yet if you mouse-over the pictures in photobucket, it will have a list of options. Just click on the "IMG code" and it will copy the code and all you have to do is paste it here...







    nice bicep vein and back width, looks like good progress.
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    Quote Originally Posted by quarcus View Post
    i could smash this computer and strangle mr.photbucket right now.

    that made my day
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    Quote Originally Posted by Milas View Post
    try no space between the G and the ] in the first part...

    or better yet if you mouse-over the pictures in photobucket, it will have a list of options. Just click on the "IMG code" and it will copy the code and all you have to do is paste it here...







    nice bicep vein and back width, looks like good progress.
    I agree very nice back pic...no homo
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    a lot of whining and took it a bit slower today. ( i also fell down a hill at work today, really pissed about that)

    shoulders

    seated military press barbell

    135 * 20
    185 * 15
    225 * 10
    275 * 7
    drop
    135 * 10
    30sec rest
    135* 10
    30
    135*10
    30
    135*10

    rear delt, chest on bench db
    20 * 20
    25 * 20
    30 * 15
    35 * 12
    40 * 10 rest pause here

    side raise
    27.5 * 15
    32.5 * 15
    37.5 * 12
    42.5 * 10
    47.5 * 8 rest pause here

    front raise
    run the rack to failure, zero rest
    32.5 * 10
    30 * 10
    27.5* 8
    25 * 8
    20 * 10
    15 * 10
    10 * 10

    40 * 8
    35 * 8
    30 * 7
    25 * 10
    20 * 10
    15 * 10
    10 * 10

    abs
    circuit with medicine ball and decline bench on a platform with a partner,
    20 tosses sides and center
    10 crunches
    10 raises

    this times 2

    cable crunhges
    10 per side
    10 in middle

    this times 2

    leg raises, 10
    knee raises 10
    this times 2

    weighted ab mahcine, stacked
    10
    10
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    Lookin swole bro... Nice Military press too
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    I agree that mil press is just ****ing nasty man.
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    Yeh this man can throw some weight around. He is a fuggin beast!!
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    thanks, guys, I appreciate it. Im just glad im able to hold my strength while dropping fat. My focus for the passed 2 years was strength.
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    Are you a lumberjack, falling down a hill and sh!t?
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    you got it.
    man i was pissed.
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    Quote Originally Posted by quarcus View Post
    you got it.
    man i was pissed.
    I bet, just lucky you didn't get really hurt. Bet you got sh!t for it though.
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    good thing your ok though sometimes a simple fall can turn into something terrible real quck
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    Quote Originally Posted by Milas View Post
    Are you a lumberjack, falling down a hill and sh!t?

    You certainly fit the part of a lumberjack with the beard and sh*t...

    We could call you "Beast Bunyon"
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    legs
    front squats (staying in the sweet spot)
    135 * 30
    185 * 25
    205 * 20
    225 * 20
    135 * 20 full range

    smith machine hack squat (really flexed during these)
    135 * 30
    225 * 25
    275 * 20
    315 * 15
    225 * 15

    leg press, high sled, with high footing (roughly 15sec rest)
    300 * 30
    300 * 30
    300 * 25
    300 * 25

    leg extensions
    25
    25
    25
    25

    leg curl
    25
    20
    15
    10
    10

    calves
    30
    25
    25
    25
    25
    20
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    solid workout here
  19. Registered User
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    arms last night
    hammer curls
    35 * 20
    37.5 * 15
    37.5 * 15
    40 * 12

    close grip bench
    185 * 20
    225 * 15
    225 * 12
    225 * 12

    cable curl
    90 * 20
    100 * 15
    110 * 15
    120 * 12

    single arm cable
    60 * 12
    60 * 12
    60 * 12

    hammer dip machine
    3 plates per side * 15
    "" *15
    ""* 15
    "" * 12

    peak curl on the smith 3 differnt grips in drop
    50 lbs between 12 and 20 per grip. 3 sets

    cable skull crusher
    120 * 25
    140 * 15
    160 * 12
    180 * 10

    spider cable curl
    60 * 10
    60 * 10
    60 * 10
    60 * 10

    cable pushdown with v bar
    140 * 15
    140 * 15
    140 * 15

    really feeling drop in cals/carbs. may need to start using a pre-workout to get over this. IM getting slightly less done per workout and its taking longer.
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    staying on katanadrol longer. have started proviron. increasing t-3 dosage.
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    The pre workout probably would help while taking in low carbs. You have to get energy from somewhere and its not going to be from carbs since your cutting them.
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    6lbs chicken breast
    2.3 lbs cod
    1.9 lbs steak
    2 lbs shrimp
    4 yams
    3 cups oatmeal
    2 avocado
    60 egg whites
    15 Protein shakes
    3 bags of spinach
    3 broccoli crowns
    1/4 cup pinto beans

    my target macros
    2400 cal
    60 fat
    400 Protein
    80 carb
  23. Registered User
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    injections tonight. Probably the worst yet. I have learned another scenario to avoid when injecting.

    - Dont inject after extended sessions of leg kicks.

    This session was intended to work on killing the nerves effected by leg kicks. i believe this is why i hit/effected a nerve. They must of been inflamed or something.

    Instantly very weird sensation accompanied with muscle spasms. Wasnt sure what to do (thought about rick doing this on his first injection, but i couldnt remember what he said other than that it sucked), i paused for a moment than pushed all the way in and continued the injection as normal. All was fine until i was removing the needle. After i backed out 1/4 inch, i returned to that dangerous area. Things really spasm-ed and crapped, terrible sensation. Not painful, more like biting aluminum foil and having a muscle twitch at the same time. worst part was that I had another injection to do immediately after, felt like the same thing was going to happen at any moment. Went fine.

    Both bled like hell. I bet that they are gonna bruise tomorrow.
  24. Registered User
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    back
    bent over row
    wu 135 * 15
    185 * 10
    185* 10
    185 * 10
    185 * 10
    185 * 10
    185 * 10
    185 * 10
    185 * 10
    185 * 10
    185 * 10
    185 * 10
    30 sec rest on these

    bw wide grip pull up

    bw * 10
    bw * 10
    bw * 10
    bw * 10
    bw * 10
    bw * 10
    bw * 10
    bw * 10
    bw * 10
    bw * 10
    30sec rest on these

    seated 2 hand narrow cable row
    160 * 25
    160 * 25
    180 * 15
    200 * 12
    240 * 9

    wide grip cable pull down
    220 * 15
    230 * 12
    240 * 10
    250 * 9

    close grip pulldown
    180 * 15
    180 * 15
    180 * 12
    180 * 12
  25. Registered User
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    Quote Originally Posted by quarcus View Post
    injections tonight. Probably the worst yet. I have learned another scenario to avoid when injecting.

    - Dont inject after extended sessions of leg kicks.

    This session was intended to work on killing the nerves effected by leg kicks. i believe this is why i hit/effected a nerve. They must of been inflamed or something.

    Instantly very weird sensation accompanied with muscle spasms. Wasnt sure what to do (thought about rick doing this on his first injection, but i couldnt remember what he said other than that it sucked), i paused for a moment than pushed all the way in and continued the injection as normal. All was fine until i was removing the needle. After i backed out 1/4 inch, i returned to that dangerous area. Things really spasm-ed and crapped, terrible sensation. Not painful, more like biting aluminum foil and having a muscle twitch at the same time. worst part was that I had another injection to do immediately after, felt like the same thing was going to happen at any moment. Went fine.

    Both bled like hell. I bet that they are gonna bruise tomorrow.
    that doesn't sound like fun.do you aspirate?
  26. Registered User
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    for sure
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    OUCH...
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    shoulders
    seated military press
    135 wu 25
    185 * 10
    185 * 10
    185 * 10
    185 * 10
    185 * 10
    185 * 9
    185 * 8
    185 * 7
    185 * 8
    185 * 6

    rear delt standing cables
    50 * 20
    55 * 15
    60 * 12
    65 * 10
    70 * 8
    55 * 12

    lateral raises mini circuit
    leaning against a wall to failure, leaning against an incline bench to failure, standing
    25 * 10, * 10, * 12
    20 * 15, * 10, * 12

    drop set
    27.5 * 10, 25 * 10, 20 * 8, 15 * 10, 10 * 10

    standing up right db row
    37.5 * 12
    37.5 * 12
    42.5 * 10
    42.5 * 10
    47.5 * 8

    front raises
    25 * 10
    30 * 10
    35 * 10

    seated hammer strength machine burn out
    1 plate per side
    25
    25
    25
    20
  29. Registered User
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    legs today
    squat
    135 * 10
    225 * 10
    275 * 10
    275 * 10
    275 * 10
    275 * 10
    275 * 10
    275 * 10
    275 * 10
    275 * 10
    275 * 10
    275 * 10
    1 min rest between sets

    lunge superset,
    45lb dbs * 10 / leg. step up onto tire with 35lb db 10/leg. step up onto tire failure w/ no wt.

    45lb dbs * 10 / leg. step up onto tire with 35lb db 10/leg. step up onto tire failure w/ no wt.

    45lb dbs * 10 / leg. step up onto tire with 35lb db 10/leg. step up onto tire failure w/ no wt.

    hamstring curls, hammer strenght machine
    80 lbs * 25
    80 * 25
    80 * 20
    80 * 20
    80 * 15

    calves seated
    100 * 25
    100 * 25
    100 * 25
    100 * 25
    100 * 25

    calves on leg press
    200 * 20
    200 * 20
    200 * 20
    200 * 20
    200 * 20

    front squats
    135 * 20
    135 * 20
    135 * 20

    45 min
  30. Registered User
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    Some nice workouts there bro
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    chest

    incline barbell
    135 * 20
    225 * 15
    245 * 12
    275 * 10
    295 * 8

    flat db

    80 * 20
    100 * 12
    120 * 10
    120 * 9

    superset hammerstrength incline press and fly machine
    1 plate * 20, 80 * 10
    2 plates * 15, 100 * 10
    3 plates * 10, 120 * 10
    3 plates and a quater * 8, 120 * 10

    incline db fly
    45 * 20
    50 * 15
    55 * 12
    60 * 9

    cable decline
    70 * 12
    70 * 12
    70 * 12
  32. Registered User
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    solid stuff here that incline is legit there
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    Quote Originally Posted by mich29 View Post
    solid stuff here that incline is legit there
    I agree...295x8 on INCLINE!
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    thanks everyone!

    legs
    stretch 135 * 10
    wu 225 * 15
    315 * 15
    365 * 10
    drop set here
    405 * 7
    315 * 10
    225 * 10
    front squat 135 * 12
    near death. These were all deep and the plate stripping was done as fast as a lumberjack can move.

    calve raise
    25
    25
    25
    25

    leg press
    6 plates * 20
    calve raise failure
    6 plates * 20
    calve raise failure
    6 plates * 20
    calve raise failure
    6 plates * 20
    calve raise failure

    hammer strength leg curl
    100lbs * 12
    100 * 12
    100 * 12

    smith squat, feet touching as far forward as possible, staying in sweet spot, tons of flexing on quad
    225 * 25
    225 * 25
    225 * 20
    225 * 20

    smith machine, lunge... maybe a split squat.... dunno. first time
    135 * 12
    135 * 12
    135 * 12 per leg
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    sounds a nice quick leg beat down to me
  36. Registered User
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    get to start clen again in 3 days
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    Quote Originally Posted by quarcus View Post
    get to start clen again in 3 days
    Shake and bake!
    NeedToBuildMuscle Representative / PowerChews Representative
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    lol
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    Quote Originally Posted by quarcus View Post
    get to start clen again in 3 days
    Nice!
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    your going be ripped up man.can't wait to see how this turns out fo ya
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