Where Evolution Begins...

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    Where Evolution Begins...



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    Routine

    Normally Monday and Tuesday are my heavy days. I do more sets with less reps …then Thursdays, Fridays and Saturdays I use lighter weights but I do more reps and less sets ( 3 sets x 10-15 reps or 2 sets x 25-30 reps for example).
    Monday - Back, Shoulders, Chest, Biceps and Triceps
    Tuesday - Quads, Hamstrings and Calves
    Wednesday - Cardio
    Thursday - Back and Chest
    Friday - Quads, Hamstrings, and Calves
    Saturday - Shoulders, Biceps and Triceps
    Sunday - Cardio or Rest


    Current Supplements
    Genomyx Protocol
    Genomyx Protocol
    Genomyx DCP
    Genomyx Smolder
    Magnum Serum
    Mangum Quattro
    Magnum Big C
    Magnum A-bomb
    Magnum DNA

    Currently doing a 40 day log for Magnum, on day 10
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    Starting Stats of this journey...

    Weight 166.6
    around Bellybutton: 30.75
    around wait: 31.75
    Body caliper, waist: 10

    Starting Pictures


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    Where Evolution Begins...


    Most Recent PR, happened on Tuesday. March 29, 2011
    YouTube - Deadlift 405 then 405 + Chains
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    Was going to say - that title is a familiar slogan to me, LOL.

    All the best in achieving your goals, bud!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Quote Originally Posted by Rosie Chee Scott View Post
    Was going to say - that title is a familiar slogan to me, LOL.

    All the best in achieving your goals, bud!

    ~Rosie~
    haha, wait, where is it from?

    Thank you!
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    I hurt myself today
    to see if I still feel
    I focus on the pain
    the only thing that's real

    I will let you down, I will make you hurt


    YouTube - Bodybuilding - Hurt




    Everyone I know goes away in the end.

    if I could start again
    a million miles away
    I would keep myself
    I would find a way

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    Im in to follow along.
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    Talking


    Quote Originally Posted by GENOMYX View Post
    Im in to follow along.
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    Thursdays workout...

    Chest/Back Hyper
    1 minute rest

    Decline BB 185x12, 185x10 -> 135x17
    Lat Pulldown 120x12, 140x12, 160x9 ->140x6
    Dips x15, x14, x8
    Rack Pull 135x30, x30
    Chest Crossover 40x30, x30
    BB Row Underhand 135x25, x25

    Notes
    Great endurance today, pump was amazing. switched it up with some higher reps...


    Still haven't hit legs yet today, slept in till 6 p.m. today... might go over to the intramural sports complex here at college, they have some machines we don't have in the basement. mainly want to use the ab/adductor machines
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    Legs coming up...


    after watching this,


    YouTube - Ronnie Coleman legs workout


    I think I'm going to do some high rep front squats
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    Day 12

    Legs, hyper

    Front Squats 135x15, 185x10, 185x10, 185x10
    Leg Extension Supper Set with Leg Curl 90x15/90x15, 90x20/95x20
    Abduction Super Set with Adductor 55x40/55x40, 85x20/85x30
    Calves on Leg Press machine 130x25, 175x20


    Notes
    -When to the IM sports complex, they let me in for free since there was just about no one else in there on this Friday night
    -Don't do front squats too often, but as you can see, they're a lot lower than my back squats... Not sure I like them too much lol.. I can go lower but I feel stress on my back whereas with back squats I don't have any.
    -Arms/shoulders tomorrow, should be fun
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    ARMS

    coming up...

    Might do something from a longg time back...

    Idk if DONOH or OHIO129 remember this, but we worked out a long time ago on arm day... Donoh and I were both like, wtf is Ohio129 doing this workout for.. but, as you can see from his avi, it works

    This isn't the workout, but here's ohio129...

    YouTube - Genomyx workout on christmas
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    Arms/Shoulders Hyper

    Rope Pulldown Drop Set 65x30->55x20->45x10; 55x30->45x20->35x10; 45x30->35x20->25x10
    BB Curl - 30 second rest between sets 50lbs for 10 sets of 10 reps
    Face Pull 2 Drop sets of: 55x30->45x20->35x10
    Skull Crushers (21s) SuperSetted With Wide Grip BB Curls (21s) 2 sets, no rest: 50x21
    Overhead Tricep Extension with rope SuperSetted with Cable Curl Close Grip 65x15, 2 sets.

    Not sure if all that makes sense, lol, but it was an insane pump... great workout
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    Upper Power

    Incline DB Press 80x5, x5, x8
    Rack Pull 315x5, x5, x5, x5, x5
    DB Hammer Curls 40x5, 45x5, 50x5


    Notes

    -Quick workout today, squeezed it in between two classes because I have an exam tomorrow morning and will be studying this afternoon/night. Also have an exam Wednesday morning... Might push Tuesday Lower Power till Wednesday depending how I feel about the material, we'll see..
    -As stated before, Gym DBS go from 80lbs to 100lbs with none in between, so on the third set I just went until I couldn't anymore... next time Incline DBs come around I'll just see how many sets I can do 5 reps with...
    -Went 'light' on Rack pulls as I just maxed out on deadlifts, give it a lil recovery time.
    -shoulder still a lil 'odd' so I'm not doing any heavy presses with that, just yet.
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    Question to ALL

    Does anyone deadlift off some sort of elevation or with 25's?

    Reason being, my sticking point on deadlifts is off the ground... With Rack pulls, at the knee, I can pull 500+x5.. However off the ground is where I have the most difficulty... thus I was thinking of starting to deadlift with 25s so it'll be harder off the ground... think that will help increase it?
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    Quote Originally Posted by gainweightnow View Post
    Question to ALL

    Does anyone deadlift off some sort of elevation or with 25's?

    Reason being, my sticking point on deadlifts is off the ground... With Rack pulls, at the knee, I can pull 500+x5.. However off the ground is where I have the most difficulty... thus I was thinking of starting to deadlift with 25s so it'll be harder off the ground... think that will help increase it?
    I have done both - using different box heights, as well as using lighter plates (but adding more to make up the weights) from the ground. Deadlifting off an elevation can be difficult if you're not flexible. Using lighter plates (but more of them to make up the weight) just takes the bar closer to the ground when lifting, not necessarily making it harder or easier to do the movement.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Video from Saturday...

    Squat off....

    guest appearance at the end too!

    YouTube - SquatOff
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    Quote Originally Posted by Rosie Chee Scott View Post
    I have done both - using different box heights, as well as using lighter plates (but adding more to make up the weights) from the ground. Deadlifting off an elevation can be difficult if you're not flexible. Using lighter plates (but more of them to make up the weight) just takes the bar closer to the ground when lifting, not necessarily making it harder or easier to do the movement.

    ~Rosie~
    Thanks, I'm going to try this out
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    Quote Originally Posted by gainweightnow View Post
    Thanks, I'm going to try this out
    No worries
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Pretty Impressive Troy.
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    Quote Originally Posted by GENOMYX View Post
    Pretty Impressive Troy.
    Thanks!!

    Check out this new video, lol....

    YouTube - REBECCA BLACK - FRIDAY PARODY WEIGHT LIFTING SQUATS DEADLIFT
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    Leg progress picture....

    Same Weight, Same Boxers, Different Year.

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    Quote Originally Posted by gainweightnow View Post
    Leg progress picture....

    Same Weight, Same Boxers, Different Year.

    Definite progress from the first to second images, Troy Now to keep on making it!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Quote Originally Posted by Rosie Chee Scott View Post
    Definite progress from the first to second images, Troy Now to keep on making it!

    ~Rosie~
    "My weakness is that I am never satisfied, ironically it is also my strength"

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    Huge progress dude. Keep up the good work
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    Quote Originally Posted by gainweightnow View Post
    "My weakness is that I am never satisfied, ironically it is also my strength"

    Nice quote Yes, often our greatest weakness is attached to our greatest strength. As with you, my greatest weakness is also my greatest strength - depending on how we use them determines whether they will be a weakness or strength. Keep surging forward, Troy! Ever forward!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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    Started Sheiko #29 today...

    Day 1

    Monday


    Bench
    120x5
    140x4, x4
    165x3, x3
    175x3, x3, x3, x3, x3

    Squat
    185x5
    225x5, x5
    260x5, x5, x5, x5, x5

    Bench
    120x5
    140x5
    165x4, x4, x4, x4

    Notes
    Under estimated the time... Got done with all of that right when the gym was closing... still had flies and good mornings to do :/

    It wasn't really a hard workout, though I'm not sure if the first day is? We'll see how it goes.
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    Week 1, Day 2
    April 20


    Deadlift to knees
    210x3
    250x3
    290x3, x3
    310x3, x3, x3, x3

    Incline BB Bench
    135x6
    155x6
    165x6, x6

    Dips
    +25lbs x5, x5
    +45lbs x5
    +55lbs x5
    +65lbs x5

    Rack Pull
    275x4
    325x4
    375x4, x4
    425x3, x3, x3, x3

    Lunges
    70x5
    90x5
    110x5, x5, x5

    abs->cable curl
    80x10
    90x10
    100x10

    Notes
    Got the whole workout in today. Chest was sore(ish).
    -Interested to see how this routine goes
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