Big boy needs to strip out, here's the plan, plz review and critique. - AnabolicMinds.com - Page 8

Big boy needs to strip out, here's the plan, plz review and critique.

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    Date: Mar 22, 2011
    Name: Day 2, wk 1
    Start Time: 05:10 PM
    End Time: 06:30 PM
    Duration: 01:20
    Location:
    Mood: Energized and Ready!
    Notes: Lifting preceeded by 4 minute warm up to get blood flowing and break a sweat.

    # Exercise Name Set Lbs. Reps
    1 Hack Squat
    #1 230 8
    #2 280 8
    #3 320 8
    #4 340 7
    Continued on taking these to parallel or below.

    2 Barbell Deadlift
    #1 275 8
    #2 315 6
    #3 345 2
    #4 365 1
    Itching to get back to 4 plates like I was pre hammy pull, gonna take some time. Warm up sets at 135, 185, 225. Sets 1 and 2 were with no belt.

    3 Leg Press
    #1 500 12
    #2 500 12
    #3 500 12
    Used a little help pushing on knees to force out a few more reps on last 2 sets.

    4 Calf Press On The Leg Press Machine
    #1 230 20
    #2 320 15
    #3 320 15
    Was not sure where to start here. Really focused on slow negs the last set.

    Today's dietary numbers: 2886 cals (117 carbs, 228 protein, 147 fats) with an estimated output of 4532 for a deficit of 1885.

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    Down over 40 lbs and some very impressive strength, keep it up.
    Just inject.
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    Quote Originally Posted by HereToStudy View Post
    Down over 40 lbs and some very impressive strength, keep it up.
    Thanks HTS.

    Got a quick question for you all.

    When I came back from my deload, I started to incorporate decline bench into my split, hoping that building some lower pec mass would help firm up my sagging skin (I know, there is no such thing as targeted fat loss.) If you have been following along, you will note I tend to run a four day upper/lower split.

    So here is my quandry: Do I give up flat bench or incline bench to make room for the declines in the routine or should I maybe keep the flat BB press and maybe cut that down to 3 rather than four sets and finish off the chest portion of my day 3 with 3 sets of incline DB presses? I feel as I already have good thickness in my upper pec's, but more is not a bad thing
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    keep cutting the carbs bro you are doing great!
    BJJ = life
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    March 24, 2011
    Name: Day 3, wk 1
    Start Time: 05:20 PM
    End Time: 06:25 PM
    Duration: 01:05

    # Exercise Name Set Lbs. Reps
    1 Barbell Bench Press - Medium Grip
    #1 235 6
    #2 235 4
    #3 235 4
    Got a spot on last set, still seem to be losing ground on my flat bench, pisses me off. Maybe it is just coming off of the deload week. Last set included a 5th rep with help, and a slow neg for a 6th.

    2 Incline Dumbbell Press
    #1 160 6
    #2 160 6
    #3 160 6
    Noted weights are dumbell wgt X2

    3 Assisted Wd Grip Pull up
    #1 235 7
    #2 235 6
    #3 240 6
    #4 245 3
    Noted weight is estimated body weight + clothes minus assist weight.

    4 Close-Grip Bench Press
    #1 185 6
    #2 185 8
    #3 185 6
    Had spotter for 2nd and 3rd set, was totally alone in the weight room for first one so I did not want to risk it.

    5 Preacher Curl
    #1 70 8
    #2 70 8
    #3 70 8
    Using EZ bar, set 1 was outer grip, sets 2 and 3 were inner grip. These are easier on my elbows but I do not feel the contraction nearly as much as straight bars.

    6 Side Lateral Raise
    #1 40 10
    #2 50 10
    Weight is DB weight X 2, finally, shoulder is nearly 100%

    7 Barbell Curl
    #1 60 12
    Just wanted to get a good pump and feel it here. Went light with very strict form.

    Wrapped it up with 12X 30/30 HIIT cycles at 70/90% max resistance, 165 cals.

    Todays dietary numbers: 2858 cals (98 carbs, 229 protein, 180 fats {yes, I know, that is too high, wife made meat loaf, low carb but high fat and protein}. Estimated output: 4466 for a deficit of 1608.
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    great workout brother!
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    Mar 25, 2011, Day 4, wk 1
    Start Time: 04:15 PM
    End Time: 05:20 PM
    Duration: 01:05

    # Exercise Name Set Lbs. Reps
    1 Barbell Squat
    #1 225 8
    #2 275 6
    #3 315 3
    #4 345 2
    #5 225 10
    Still focusing on depth/form. Warm ups with bar, 135, 185. All warm ups and sets 1 and 2 done down to a bench, no belt. Set 3, 4 and 5 done all reps to parallel, belt for set 4 only.

    2 Romanian Deadlift
    #1 235 8
    #2 235 8
    #3 235 8
    #4 235 8
    Still hate these.

    3 Leg Extensions
    #1 190 12
    #2 190 12
    #3 190 12

    4 Lying Leg Curls
    #1 80 10
    #2 80 10
    #3 80 10
    Today's dietary info (Assuming I don't snag an apple or bannana later): 2745 cals (93 carbs, 261 protein, 152 fats) estimated output of 4377 for a deficit of 1632.

    Tomorrow just gonna hit some cardio and also start on an herbal cleanse program made by Advocare. Also, have Monday off, so am gonna do Day 1, wk 2 then instead of Sunday.
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    Today was pretty chilled. Did some tennis ball rolling on my hips, traps and back. "Hurt so good". Got a hair cut and started on the herbal cleanse (this mornings fiber mix had 17 carbs, 10 of which were fiber) not hitting me to hard so far.

    Did some cardio, 30 minutes on the 5 stage Skyscraper program with most intense setting being 2min, 40 sec at 11/15 max resist, avg 112 spm, 245 cals. Sauna then hit the shower.

    Today's dietary totals: 2570 cals (132 carb, 219 protein, 134 fats) with an estimated output of 3760 for a deficit 1190.
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    If you've got sore muscles in your back and shoulders, I HIGHLY recommend the Body Back Buddy (check it out on Amazon). For $28 it helps hit all the right spots in just the right ways. I have pain and tension throughout my shoulders and back, and this thing helps like nothing else! I've had better results from this than deep tissue massage (just because it's easy/cheap to use consistently over the course of days). Check it out, I don't think you'll be dissapointed!
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    Quote Originally Posted by Milas View Post
    If you've got sore muscles in your back and shoulders, I HIGHLY recommend the Body Back Buddy (check it out on Amazon). For $28 it helps hit all the right spots in just the right ways. I have pain and tension throughout my shoulders and back, and this thing helps like nothing else! I've had better results from this than deep tissue massage (just because it's easy/cheap to use consistently over the course of days). Check it out, I don't think you'll be dissapointed!
    I might look into this to. My shoulders are usually tense from stress and poor sleep positioning.

    How does that thing work?
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Quote Originally Posted by Milas View Post
    If you've got sore muscles in your back and shoulders, I HIGHLY recommend the Body Back Buddy (check it out on Amazon). For $28 it helps hit all the right spots in just the right ways. I have pain and tension throughout my shoulders and back, and this thing helps like nothing else! I've had better results from this than deep tissue massage (just because it's easy/cheap to use consistently over the course of days). Check it out, I don't think you'll be dissapointed!
    Will def. scope it Milas. Thanks for the tip. I tend to get a lot of soreness and tension in my traps.

    Here is a link Josh.

    Amazon.com: Body Back Buddy: Health & Personal Care
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    Quote Originally Posted by JudoJosh View Post
    I might look into this to. My shoulders are usually tense from stress and poor sleep positioning.

    How does that thing work?
    Trigger point therapy. Basically an S-shaped cane with a whole bunch of knobs all over it for applying pressure to all the right spots, nice and deep, with levers/handles to apply extra pressure.

    Quote Originally Posted by taman6886 View Post
    Will def. scope it Milas. Thanks for the tip. I tend to get a lot of soreness and tension in my traps.

    Here is a link Josh.

    Amazon.com: Body Back Buddy: Health & Personal Care
    Yeah, that's where I get a lot of mine. My wife used to try to help but couldn't put the right concentrated pressure on it, even with her elbows, but the Body Back Buddy hits it good! After 5 minutes I am totally relieved and pain free!
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    Quote Originally Posted by Milas View Post
    Trigger point therapy. Basically an S-shaped cane with a whole bunch of knobs all over it for applying pressure to all the right spots, nice and deep, with levers/handles to apply extra pressure.



    Yeah, that's where I get a lot of mine. My wife used to try to help but couldn't put the right concentrated pressure on it, even with her elbows, but the Body Back Buddy hits it good! After 5 minutes I am totally relieved and pain free!
    OOOhhhh.... so thats what it is. Okay, I have a pain book on this thing but never read it. Its in my "to read" pile
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Not really much activity today. Dietary info as follows:2427 cals (135 carb, 226 protein, 105 fats) with an estimated output of 3606 for a deficit of 1179.

    Tomorrow, I have the day off work, so iron and cardio
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    Mar 28, 2011
    Name: Day 1, wk 2
    Start Time: 11:00 AM
    End Time: 12:25 PM
    Duration: 01:25
    Location: Wilms Cnty Y
    Notes: Started with a 5 minute warm up on bike to get a sweat going.

    # Exercise Name Set Lbs. Reps

    1 Decline Barbell Bench Press
    #1 235 8
    #2 235 8
    #3 235 6
    #4 235 5

    2 Dumbbell Bench Press
    #1 170 6
    #2 170 7
    Can handle more, tried 100's but the pre-exhaustion from the declines was more than I expected, had to drop to 85's X2

    3 Seated Cable Rows
    #1 280 10
    #2 280 10
    #3 280 10
    #4 280 10
    Used the parallel grip bar, added a couple of 15 pound dumbells to the stack to increase resistance.

    4 One-Arm Dumbbell Row
    #1 100 8
    #2 100 8
    #3 100 8
    #4 100 8
    Even sets are left, odd sets are right.

    5 Barbell Shoulder Press
    #1 175 12
    #2 175 10
    Set up in squat rack, spotter had to help me rock it back to get it overhead. Could not maintain it overhead the 3rd set so I had to skip it, my delts must have been toast!

    6 Lying Triceps Press
    #1 85 12
    #2 85 9
    #3 85 9
    Using EZ curl bar
    7 Hammer Curls
    #1 30 12
    #2 30 12
    #3 30 12
    Did these seated to negate the chance of swinging/momentum.

    Finished things off with 35 minutes of 5 stage skyscraper cardio at max 10/15 resist at 115 avg spm, 285 cals.
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    Today's dietary info: 2515 cals (107 carbs, 250 protein, 117 fat) with an estimated burn of 4693 for a deficit of 2179. **** better pay off for tomorrow's weigh in, that is a huge deficit!
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    That's more than half a pound of fat!
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    Quote Originally Posted by Milas View Post
    That's more than half a pound of fat!
    Here's to hoping that is all I burned up today. Hopefully, with 250g protein and 2 servings of BCAA's, muscle tissue was not sacrificed.
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    Weigh in this AM was 279.4, down another 1.4 pounds from last week, overall total of 42.6. Did not take a waist measurement. Things seem to be slowing down a bit but not gonna panic.
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    Mar 29, 2011
    Name: Day 2, wk 2
    Start Time: 04:35 PM
    End Time: 05:45 PM
    Duration: 01:10
    Notes: Lifting preceeded by 4 minute warm up.

    # Exercise Name Set Lbs. Reps
    1 Hack Squat
    #1 320 8
    #2 320 8
    #3 340 8
    #4 350 6

    2 Barbell Deadlift
    #1 285 8
    #2 325 4
    #3 335 1
    Crappy day deadlifting. Tried to hit 355 twice, no luck, don't get it since I nailed 365 last week. Possibly the 2K+ caloric deficit yesterday?

    Anyways, warm ups at 135, 185, 225. No belt till I tried 355. The iron giveth and the iron taketh

    3 Leg Press
    #1 520 12
    #2 520 12
    #3 520 12

    4 Calf Press On The Leg Press Machine
    #1 410 20
    #2 410 15

    Dietary info for today: 2826 cals (127 carbs, 220 protein, 164 fat [ yeah, I know, a bit to high] with an estimated output of 4409 for a deficit of 1583.
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    Off day today (workout wise) so nothing but driving and my job. Dietary info as follows: 2596 cals (148 carb, 207 protein, 135 fats) with an estimated output of 3642 for a deficit of 1045.
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    Have to skip the gym tonight, sister in law is having complications from surgery and is having a rough go at it, have to do what I can on my end to be a support to the wife, which basically means take care of all the parental stuff so she need not worry about it and be there for her.

    Hopefully, things will stablize and I can pick up Day 3 tommorow, hit day 4 Saturday, start the cylce over again on Sunday.
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    good luck brother, i hope everything works out
    BJJ = life
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    Thanks Anton

    Her heart cath went ok, now all we can do is wait.

    Today's dietary info as follows: 2590 cals (106 carb, 209 protein, 153 fats) with an estimated output of 3630 for a deficit of 1041. Hopefully things stabilize with my Sister in Law so I can go back at it tomorrow. Will have no dietary info as this it will be my cheat meal day.
    Last edited by taman6886; 03-31-2011 at 07:44 PM. Reason: Added an apple I forgot and minus 1tbsp PB
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    Quote Originally Posted by taman6886 View Post
    Have to skip the gym tonight, sister in law is having complications from surgery and is having a rough go at it, have to do what I can on my end to be a support to the wife, which basically means take care of all the parental stuff so she need not worry about it and be there for her.

    Hopefully, things will stablize and I can pick up Day 3 tommorow, hit day 4 Saturday, start the cylce over again on Sunday.
    On your side with this! Best of luck to you and your family.
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    Quote Originally Posted by taman6886 View Post
    Have to skip the gym tonight, sister in law is having complications from surgery and is having a rough go at it, have to do what I can on my end to be a support to the wife, which basically means take care of all the parental stuff so she need not worry about it and be there for her.

    Hopefully, things will stablize and I can pick up Day 3 tommorow, hit day 4 Saturday, start the cylce over again on Sunday.
    You are a good man sir and sound like a terrific husband!

    Be there for your family bro, we wil lall still be here. Family always comes first, to the sounds of your posting though it seems like you already know this. If you have to miss a couple trainng days due to helping cook dinner, put the kids to sleep, and/or just talking and being there for your wife than so be it. They are ALL more important. The iron will always be there for you when you done with whatever it is that is going on and so will we.

    Best of luck to your family
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    Thanks all, you guys are all class acts! Things are looking good to get back on track tonight!
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    Apr 1, 2011
    Name: Day 3, wk 2
    Start Time: 04:25 PM
    End Time: 05:45 PM
    Duration: 01:20
    # Exercise Name Set Lbs. Reps
    1 Barbell Bench Press - Medium Grip
    #1 235 5
    #2 235 5
    #3 235 5
    This is really pissing me off, keep losing ground on my bench but most everything else I am gaining WTF? Maybe it is a mental block.

    2 Assisted Pull Up
    #1 238 7
    #2 233 7
    #3 243 5
    #4 248 3
    Noted weight is estimated body weight + shoes etc minus assist weight.

    3 Incline Dumbbell Press
    #1 150 10
    #2 160 8
    #3 160 8
    Noted weight is DB weight X2

    4 Close-Grip Bench Press
    #1 185 6
    #2 185 4

    5 Triceps Pushdown - Rope Attachment
    #1 140 10
    #2 150 8
    6 Preacher Curl
    #1 75 10
    #2 75 10
    Using EZ bar

    7 Seated Cable Curl
    #1 100 12
    #2 110 12

    8 Badger Magnum Lateral raise machine
    #1 100 12
    #2 110 10

    Finished things off with 12X30/30 HIIT cycles at 70%/90% max resistance avg. peaking at 203 SPM and coasted to an even 20 minutes. 185 cals.

    Did not track dietary info, cheat meal day. Estimated burn of 4606.
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    Apr 2, 2011
    Name: Day 4, wk 2
    Start Time: 12:40 PM
    End Time: 01:50 PM
    Duration: 01:10
    Location: Wilms, Cnty Y

    # Exercise Name Set Lbs. Reps
    1 Barbell Squat
    #1 285 6
    #2 325 4
    #3 355 2
    #4 245 10
    Still making sure I get to parallel. Nice to see this one is bouncing back after having to drop some weight for better form/depth.

    Warm ups at bar, 135, 185, 225. Used belt for 3rd set only.

    2 Romanian Deadlift
    #1 235 8
    #2 235 8
    #3 235 8
    #4 235 8

    3 Leg Extensions
    #1 185 12
    #2 200 12
    #3 215 12
    Dift. machine, seem to be able to do "more" on this one.

    4 Lying Leg Curls
    #1 90 12
    #2 100 10
    #3 100 10
    Dift. machine, seem to be able to do "more" on this one.
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    Today's dietary info: 2623 cals (112 carb, 266 protein, 121 fats) with an estimated burn of 4303 for a deficit of 1680.
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    Apr 3, 2011
    Name: Day 1, wk 3
    Start Time: 02:40 PM
    End Time: 04:05 PM
    Duration: 01:25
    Location: Wilms Cnty Y
    Notes: Hit 5 minute warm up first.

    # Exercise Name Set Lbs. Reps

    1 Decline Barbell Bench Press
    #1 235 8
    #2 250 4
    #3 255 3
    #4 275 2
    Had a good spotter. Last rep on sets 3 and 4 were forced. Very happy with the way this went today.

    2 Dumbbell Bench Press
    #1 180 6
    #2 180 4
    noted weight is DB weight X 2

    3 Seated Cable Rows
    #1 250 4
    #2 220 6
    #3 220 6
    #4 220 6
    Used the paramount machine which has a surprising more amount of resistance than the cable stack.

    4 Barbell Shoulder Press
    #1 180 6
    #2 160 8
    #3 160 8
    Did not have a reliable spotter, did these standing in the squat rack.

    5 Seated Dumbbell Press
    #1 130 6
    #2 110 10
    Just trying to get a good burn going.

    6 Seated Triceps Press
    #1 55 12
    #2 60 12
    #3 65 10
    Trying to put emphasis on the rear head. Had been a while since I had done these and wanted to go very deep so I started at 55 to see where I was at.

    7 Standing One-Arm Dumbbell Triceps Extension
    #1 25 10
    #2 25 10
    #3 25 6
    #4 25 7
    Odd sets are right, even sets are left. Swapped left and right and repeat with no rest.

    8 Hammer Curls
    #1 35 10
    #2 35 10
    #3 35 10
    #4 35 10
    #5 35 10
    #6 35 10
    Even sets are right, odd sets are right hand. Actually did both hands at the same time.

    Finished up with 30 minute " 5 stage hills" profile for cardio, max resistance was 10/15, avg 114 spm, 241 cals.

    Estimated output today: 4643
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    Nutritional info for today: 2643 cals (119 carb, 235 protein, 143 fats) output of at least 4643 for a deficit of 2019. Beginning to worry about these larger deficits. Any input there Gentlemen (and ladies if any are following along)?
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    are you making progress still?
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    Quote Originally Posted by Milas View Post
    are you making progress still?
    Weigh in tomorrow Milas.
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    Quote Originally Posted by Milas View Post
    are you making progress still?
    Sorry Milas, thought about this a bit and think I misinterpreted the inquiry. Am I making progress in my lifts? Yes and no. My flat bench is going to hell and seem to have lost some pull power on my deadlifts but my Decline bench and squat keep moving up. The decline is a new addition to the routine and I added a bit of a new twist with the squat by finally getting the flexibility to go deeper, so in a sense, that is also a new thing.
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    how do you feel? you need to gauge the cals by how you feel. if you are draggin a$$ to brush your teeth in the morning then its not enough. if you are a little bit tired here and there then nothing to worry about.
    BJJ = life
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    Quote Originally Posted by AntonG42O View Post
    how do you feel? you need to gauge the cals by how you feel. if you are draggin a$$ to brush your teeth in the morning then its not enough. if you are a little bit tired here and there then nothing to worry about.
    Cool, overall feeling great Anton. Have to push myself to get to the gym sometimes, but once there, am ready to hit it. Thanks for the input!
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    Quote Originally Posted by taman6886 View Post
    Sorry Milas, thought about this a bit and think I misinterpreted the inquiry. Am I making progress in my lifts? Yes and no. My flat bench is going to hell and seem to have lost some pull power on my deadlifts but my Decline bench and squat keep moving up. The decline is a new addition to the routine and I added a bit of a new twist with the squat by finally getting the flexibility to go deeper, so in a sense, that is also a new thing.
    No problem. What I find is there's no need to tweak what's working. When you stall out or plateau that's when you need to change something. I was just trying to get a sense of if the large deficits are working for you, or not.

    Honestly, I don't think the deficit is too bad given your goals. If, however, it's impacting your life too negatively then you should probably adjust.

    Right now I'm in contest prep mode, so I'm in a deficit and eating only a few bland things, so life sucks but I'm making great progress. I'm also doing ~2hrs cardio every day, and lifting 5 days a week, and posing practice 3-4 times a week. I am blowing through fat, but it comes at a price. My lifts are going down, but I expected that to a degree.

    So let us know how the current plan is working for you, what your complaints are, and we'll see what we can adjust!
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    Not sure why, just kind of felt like making this a statement type of day. So in that spirit, I drafted this short piece I call " A linemans' declaration." Not sure why, but feel like I want to post it here. So here goes nothing:

    A lineman's declaration:

    Don't like my butt? I don't care. It was not developed for your aesthetic pleasure. It was developed, worked for and earned in the squat racks and weight rooms and iron dungeons of Northwest Ohio.

    It was designed to persuade other large men that this three yards of earth that we lovingly refer to as "the trenches" are MINE and you have no business being here, let alone trying to touch my running back. It was developed to hip toss a 275 pound man onto his back with a thunderous boom that silences a gym! It can pile 4 plus 45 pound plates onto each side of a bar and squat it down to parallel and push it back up again or pull just as much off of the floor to a lock out. If you want to see something pretty, go find yourself a picture of Brad Pitt's dariere, if you need a job done, call me.
    __________________
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    preach big fella preach!
    BJJ = life
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