runner's advanced GBC

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    runner's advanced GBC


    Just thought I would throw it up for motivation.(weights in kgs)

    SS 1. Tempo 50X1
    A1 podium snatch grip deadlifts- 40x6, 50x6, 50x6, 70x6, 70x6
    A2 hanging power cleans- 40x6, 40x6, 50x6, 50x6, 55x6.
    45 seconds rest between each exercise superset.

    SS 2:
    B1-Russian step ups on Bench(3010): 10 each arm 20*10, 20*10, 20*10, 20*10
    Super set
    B2- Weighted Dips (4010): BW *20*4 sets *10 reps.
    45 seconds rest again

    SS3:
    C1-lying Hamstring curls(4010) 15*10, 20*10, 25*10, 25*10
    C2- cable face pulls(3030): 12*10, 15*10, 15*10, 18*10
    45 seconds in between each.
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    Name:  day3.png
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    Supps: every day the same for 40 days
    6am- cordygen v02

    1 erase pro
    Focus xt + cm + cop.
    10g bcaa pre
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    Lunch:
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    With meals: 2x cycle assist
    1 pantethine
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    1 magnesium chelate complex.
    5000iu vitamin D(10,000iu per day)
    15g fish oil per day.
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    In!
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    Quote Originally Posted by LiveToLift
    In!
    Thank you sir!!! LTL for the win
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    Subbed for my facking brother!!! Lol
    "Difficult things take a long time, impossible things take a little longer."
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    If you get too dry just drop the Erase Pro, you will know by how your joints feel... should get nice and shredded on this. Ohter options for joints is increase fish oil and employ super cissus rx...
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    Quote Originally Posted by runner_79

    Thank you sir!!! LTL for the win
    No no no this is your spotlight bro! Lol! Here to support a good AM brother! Kill it man!
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    Quote Originally Posted by DreamWeaver
    If you get too dry just drop the Erase Pro, you will know by how your joints feel... should get nice and shredded on this. Ohter options for joints is increase fish oil and employ super cissus rx...
    I have 5% bulk lol from uspowders. Taste is so fuggn bad man hahah
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    Quote Originally Posted by punjabimunde
    Subbed for my facking brother!!! Lol
    Thx brutha.
    Together we stand divided we fall
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    Quote Originally Posted by LiveToLift

    No no no this is your spotlight bro! Lol! Here to support a good AM brother! Kill it man!
    Will give it the good old college go
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    Quote Originally Posted by LiveToLift

    No no no this is your spotlight bro! Lol! Here to support a good AM brother! Kill it man!
    You facking up too?? Lol...bro you better get rest so you can kill at gym...I don't want you to lose your sexy body...lol...heck there's no way I'm gonna let you lose that sexy abs...I'm gonna come with my avenger Crew and workout together as team...(:
    "Difficult things take a long time, impossible things take a little longer."
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    Disclaimer:
    The views and actions of myself do not by any means represent the views of EBF.
    I do not endorse the use of anabolic agents and do so at my own discretion.
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    How come runnerchick didn't sub your thread???
    "Difficult things take a long time, impossible things take a little longer."
    OG Punjabi Avenger
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    Quote Originally Posted by punjabimunde
    How come runnerchick didn't sub your thread???
    Meh lol. She too cool for me hahah
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    Quote Originally Posted by punjabimunde
    How come runnerchick didn't sub your thread???
    Meh lol. She too cool for me hahah. She is so emersed in our avengerz log
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    Quote Originally Posted by runner_79

    Meh lol. She too cool for me hahah. She is so emersed in our avengerz log
    Lol lets get her in her MAN thread
    "Difficult things take a long time, impossible things take a little longer."
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    Group workout dressed in characters costumes? Bahahahaha

    Sent from my HTC One X using Am.com
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    Team hug
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    Is there another girl in this log? Make yourself known lol

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    Quote Originally Posted by runnerschick
    Is there another girl in this log? Make yourself known lol

    Sent from my HTC One X using Am.com
    Only you mam...let's get you to log something so others can follow and be inspire from you as well
    "Difficult things take a long time, impossible things take a little longer."
    OG Punjabi Avenger
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    Quote Originally Posted by punjabimunde

    Only you mam...let's get you to log something so others can follow and be inspire from you as well
    Not enough posts to link you up pj

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    Quote Originally Posted by runnerschick

    Not enough posts to link you up pj

    :::Avengers-Ms Marvel:::
    Already subbed mam
    "Difficult things take a long time, impossible things take a little longer."
    OG Punjabi Avenger
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    Quote Originally Posted by punjabimunde

    You facking up too?? Lol...bro you better get rest so you can kill at gym...I don't want you to lose your sexy body...lol...heck there's no way I'm gonna let you lose that sexy abs...I'm gonna come with my avenger Crew and workout together as team...(:
    Just got home from work bro, doing my morning browsing! Your too funny man and thanks I think.... ;-).

    Hittin the bed soon got chest today. Now back to runner kicking a$$ up in this!
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    Thx brutha. Hittin hard tomoz.
    110%.
    Hit the chest bro smash it
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    Quote Originally Posted by runner_79
    Thx brutha. Hittin hard tomoz.
    110%.
    Hit the chest bro smash it
    You better believe I'll be going H.A.M.!! (hard as a mofo). :-)
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    Epi v and erase damn!!!

    Gbc- German body comp??
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
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    Quote Originally Posted by chedapalooza
    Epi v and erase damn!!!

    Gbc- German body comp??
    GCB stands for "Good Christian Belles". Previously, it stood for "Good Christian B**ches
    "Difficult things take a long time, impossible things take a little longer."
    OG Punjabi Avenger
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    Quote Originally Posted by LiveToLift

    You better believe I'll be going H.A.M.!! (hard as a mofo). :-)
    Damn straight. Only way to do it
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    Xozozo
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    Quote Originally Posted by punjabimunde

    GCB stands for "Good Christian Belles". Previously, it stood for "Good Christian B**ches
    Ahh, Christian bitchez
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
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    Quote Originally Posted by punjabimunde

    GCB stands for "Good Christian Belles". Previously, it stood for "Good Christian B**ches
    We fight the good fight man
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    Quote Originally Posted by chedapalooza View Post
    Epi v and erase damn!!!

    Gbc- German body comp??
    Yah I am doing epi-v and epi-strong got my finger on the panic button though, joints already getting a bit dry but I change to isolated lifts in about 10 days so I might still make it....
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    Quote Originally Posted by DreamWeaver

    Yah I am doing epi-v and epi-strong got my finger on the panic button though, joints already getting a bit dry but I change to isolated lifts in about 10 days so I might still make it....
    Epi-C Doug
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    immma heree
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    Quote Originally Posted by benmayro
    immma heree
    Thx man
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    Let's hit the weights now, do some HIIT go home drink bcaas eat at 12noon
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    Twas good, legs are burning

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    Name:  adv GBC day1.jpg
Views: 46
Size:  59.7 KB

    smashed it.

    Food:
    Meal 1-12noon (400g chicken breast, veggies)
    Meal 2- 3pm ( 8egg whites, 24 almonds)
    Meal 3- 6:30pm (3/4 cup white rice, 300g chicken breast and veggies).

    Am I missing anything? any suggestions.

    Supps were per usual, noting different. tomorrow i may do ignite 2 pre workout with COP + CM and ALCAR + PLCAR + 60mg SS Methyl Syn.
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    I dare u to eat 5 egg whites, 3 whole eggs, and 8 almonds. The yokes got the good stuff in it dood
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
  

  
 

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