Sunz Out. Gunz Out. // Boro's #summerofshred Log

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    Quote Originally Posted by borobulker

    Thanks man.. I am stronger fasted. The idea that training fasted causes strength loss is a damn myth... We've proven it time and time again.

    This is not my garage, it's an actual gym.

    Its based on being awesome at everything... Gaining strength and yoke, while losing BF and getting more athletic. haha
    It seems like it's working for you man! I want to open a gym like that when I get out of the service.
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    Quote Originally Posted by jimbuick View Post
    It seems like it's working for you man! I want to open a gym like that when I get out of the service.
    Thank You for your service my friend...
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    Week 1 // Day 3: Squat/Quads Speed - 9-26-12
    (Fasted, a.m., Jack3d Micro pre-workout and Modern BCAA during)

    A1) Box Squat: 8 x 2 @ 255# + light bands (single ply Inzer bottoms)
    A2) Look Sexy (seriously, take pictures)

    B1) Goblet Hold Step-ups: 40x6, 50x6, 60x6
    B2) Reverse Sled Drags: 50'/50' x 6 plates, 7 plates, 8 plates

    C1) Yoke Walk: 355x50'/50', 355x50'/50', 535x50'
    C2) Side Plank: 3 x :30

    D1) Reverse Hyper: 2 sets of 12
    D2) Hanging Abs: 2 sets of 12



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    Gettin beast Casey! I am almost done with my 2nd week of Powerlifting and shiza lol kickin my ass... Learning all kinds of stuff... Box squats with chains are a blast haha keep Killin it man!
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    Quote Originally Posted by Airborne42 View Post
    Gettin beast Casey! I am almost done with my 2nd week of Powerlifting and shiza lol kickin my ass... Learning all kinds of stuff... Box squats with chains are a blast haha keep Killin it man!
    Hell yeah brother!!! Keep it up!

    You carrying a log here?
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    Quote Originally Posted by borobulker

    Hell yeah brother!!! Keep it up!

    You carrying a log here?
    Its his athletix log bro. You aren't in it?!
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    Quote Originally Posted by jimbuick View Post
    Its his athletix log bro. You aren't in it?!
    Doubtful... Post a link and I'll be in that 'ish.
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    late but in some sick lifts going on Casey keep killing it!!!
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    Quote Originally Posted by borobulker

    Hell yeah brother!!! Keep it up!

    You carrying a log here?
    I'll be starting a log once my sponsored one is up. It will be my journey to powerlifting and what I'm on atm. Gotta say I'm Lovin that test powder! The aggression is perfect!!! Started prime yesterday
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    Quote Originally Posted by Airborne42

    I'll be starting a log once my sponsored one is up. It will be my journey to powerlifting and what I'm on atm. Gotta say I'm Lovin that test powder! The aggression is perfect!!! Started prime yesterday
    Prime is the sh!t. I can't wait to break into my USP stash after my appnut log.
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    Still havnt tried micro... Ima tap in my c20 soon
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    Quote Originally Posted by Airborne42
    Still havnt tried micro... Ima tap in my c20 soon
    I haven't tried my c20 yet and I have some micro on the way. Have you used c20 before??
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    Quote Originally Posted by jimbuick

    I haven't tried my c20 yet and I have some micro on the way. Have you used c20 before??
    Naw
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    Quote Originally Posted by Airborne42

    Naw
    Dang. I'm trying to figure out what to expect when I use it on my next cut.
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    Thanks guys!
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    Week 1 // Day 4: Shoulders/Bis - 9-27-12
    Did a little swolefest, nothing too wild. Nursing my new tattoo...



    Week 1// Day 5: Deadlift/GM/Hammies Rep
    (Training fasted)

    A1) Good Mornings out of Chains: 235x10, 285x8, 315x8
    A2) Thoracic Mobility w softball "peanut"

    B1) RDLs: 225x8, 225x8, 275x8
    B2) Reverse Crunches: 3 x 15

    C1) Band Leg Curls: 2x15, EFS lights out of rack

    D1) Sledge Hammer: 3 x 10/side
    D2) Prowler: Yoke setup, 8 plates. 3 heavy trips.

    E1) Puke up ModernBCAA
    E2) Death.



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    Quote Originally Posted by borobulker
    Week 1 // Day 4: Shoulders/Bis - 9-27-12
    Did a little swolefest, nothing too wild. Nursing my new tattoo...

    Week 1// Day 5: Deadlift/GM/Hammies Rep
    (Training fasted)

    A1) Good Mornings out of Chains: 235x10, 285x8, 315x8
    A2) Thoracic Mobility w softball "peanut"

    B1) RDLs: 225x8, 225x8, 275x8
    B2) Reverse Crunches: 3 x 15

    C1) Band Leg Curls: 2x15, EFS lights out of rack

    D1) Sledge Hammer: 3 x 10/side
    D2) Prowler: Yoke setup, 8 plates. 3 heavy trips.

    E1) Puke up ModernBCAA
    E2) Death.
    I'm going for some GPP and active recovery today. Gonna hit the prowler as well, among other things but I haven't quite put the circuit together yet lol
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    Nursing a TERRIBLE diet over the weekend, but hey 'gotta keep your body guessin'" haha



    Week 2 // Day 1: Bench, Chest, Tris Rep - 10-1-12

    A1) Dumbbell Bench: 4 x 8 @ 7-8
    100x8, x8, x10, x12
    A2) T-Spine Mobility

    B1) Push-ups on DBs: 3 x almost failure (leave 2-3 reps in the tank before things really get ****ty)
    x22, x15, x15

    B2) Foam Roll Chest, delts and forearms w LAX ball

    C1) Incline Flyes: 3 x 10-12
    45x12, 55x12, 30x25

    D1) Band Pushdowns: 150 reps w/average band
    x50, x20, x20, x20, x20, x20


    Ready to squat tomorrow!
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  20. Sunz out, Gunz out...
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    Whats the new tattoo?
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    Quote Originally Posted by AaronJP1 View Post
    Whats the new tattoo?
    Old school/traditional Betty Boop pin-up down my left tricep... it's in memory of my late Grandma. She was one of the strongest people that I've ever met, even at 4'5". A true inspiration in my life that I miss dearly.

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    Quote Originally Posted by borobulker

    Old school/traditional Betty Boop pin-up down my left tricep... it's in memory of my late Grandma. She was one of the strongest people that I've ever met, even at 4'5". A true inspiration in my life that I miss dearly.
    Nice ink.
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    Woke up a little late today so had to rush this, which isn't always a bad thing.

    Week 2 // Day 2: Squat, Quads Max Effort - 10-2-12
    A1) Box Squat: Worked up to 415x3 (+130# of chain), 465x3 (+130# of chain), 465x3 (+130# of chain)
    A2) Call me and tell me you love me



    B1) Goblet Hold Step-ups: 5 x 3 each leg (concentrate on being fast with each rep!—higher box this week, USED a 14" box)

    B2) Reverse Sled Drags: 3 x 100' (concentrate on being fast! Don’t lumber at all)

    C1) Band only box squats: 3 x 25. HORRIBLE. (Choke bands and wear them over your shoulders)
    C2) Side Plank: 3 x :30 (get tighter this week)
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    Quote Originally Posted by borobulker
    Woke up a little late today so had to rush this, which isn't always a bad thing.

    Week 2 // Day 2: Squat, Quads Max Effort - 10-2-12
    A1) Box Squat: Worked up to 415x3 (+130# of chain), 465x3 (+130# of chain), 465x3 (+130# of chain)
    A2) Call me and tell me you love me

    B1) Goblet Hold Step-ups: 5 x 3 each leg (concentrate on being fast with each rep!--higher box this week, USED a 14" box)

    B2) Reverse Sled Drags: 3 x 100' (concentrate on being fast! Don't lumber at all)

    C1) Band only box squats: 3 x 25. HORRIBLE. (Choke bands and wear them over your shoulders)
    C2) Side Plank: 3 x :30 (get tighter this week)
    Do you own your own chains? If so, where did you get them?
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    Quote Originally Posted by jimbuick View Post
    Do you own your own chains? If so, where did you get them?
    Yes I do, and my gym has a few hundred pounds also.

    Mine have come from all over. My heaviest ones came from a shipyard, I had to clean them up but they're wild heavy. I also have some I got when I was in Columbus from Westside Barbells chain source. If you're interested, I can send you info.

    Where are you located?
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    Quote Originally Posted by borobulker

    Yes I do, and my gym has a few hundred pounds also.

    Mine have come from all over. My heaviest ones came from a shipyard, I had to clean them up but they're wild heavy. I also have some I got when I was in Columbus from Westside Barbells chain source. If you're interested, I can send you info.

    Where are you located?
    Fort Bragg NC. That would be awesome if you had any idea where I could get some.
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    Clear msg Jim
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    Quote Originally Posted by Airborne42
    Clear msg Jim
    Done.
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    Trained alone this morning, which I don't really prefer... but I got it done in a VERY good time. Only spent around 35-40 minutes there, including my lengthy 'warm-up'.

    SWOLEGASM2K12

    Week 2 // Day 3: Back, Traps Accessories - 10-3-12
    A1) 1 Arm Kettlebell Row: 90x12, 90x15, 90x15, 90x15
    A2) Active Hip Flexor Mobilization: sets of 5 each between each set of row

    B1) Farmer’s Walks: 3 x 100 feet, 150# dumbbells
    B2) Straight Arm Pull Downs: 3 x 8-12

    C1) Face Pulls w/ External Rotation w/ monster mini bands: 3 x 15
    C2) Shrugs on Incline Bench, 2-3 second hold: 3 x 10-15
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    Quote Originally Posted by borobulker

    Yes I do, and my gym has a few hundred pounds also.

    Mine have come from all over. My heaviest ones came from a shipyard, I had to clean them up but they're wild heavy. I also have some I got when I was in Columbus from Westside Barbells chain source. If you're interested, I can send you info.

    Where are you located?
    Can't wait to get back to Ohio.

    I dig those farmers walks too Boro.
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    Got a little behind on my training log guys... sorry!

    Week 2 // Day 4: Speed Bench/Shoulders/Biceps - 10-4-12
    A1) Speed bench (first time in months):
    - 135x3 (+ doubled minis) x 3 sets
    - 155x3 (+ doubled minis) x 6 sets

    B1) Seated DB press: 70x5, 80x5, 80x5
    B2) Foam Roll/"The Stick" on quads/adductors

    C1) Hammer Curls - 5x5
    C2) Band speed curls - 5x a lot

    D1) Dragon Flag abs - 3x15
    D2) KB Side Bends - 3x15

    Week 2 // Day 5: Deadlift - 10-5-12
    A1) Speed deadlifts, full range, raw. 275x1 +Doubled minis across platform x8 sets
    A2) Thoracic spine mobility

    B1) DB RDL's - 80x8, 100x10, 100x10 (fast)
    B2) Reverse Crunches - 3x10

    C1) Pull throughs - 3x10 +avg band

    D1) Plate Twists - 25# plate, 3x15 each side
    D2) PROWLER. - 3xPUSHHH (Sprints) - 6 plates



    Week 2 // Weekend
    A1) Have Fun. Eat Food.


    --- Lunch both mornings, Sat and Sun. ---
    - Chicken breast, Green Peppers, Bacon all pan fried in coconut oil. boom.








    HUGE week ahead of me!
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    how was/is the weekend? looks like some kick ass fun!
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    Quote Originally Posted by y0lked View Post
    how was/is the weekend? looks like some kick ass fun!
    Great time man... thanks!
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    FOODPORN FIX.



    Solid meal #1 - 10/8/12
    5 strips of bacon cooked in coconut oil
    4 whole eggs, 4 egg whites; scrambl3d.
    Parmesan cheese sprinkled over, with ketchup and franks for taste



    Solid meal #2 (din-din) - 10/8/12
    chicken, pan fried in coconut oil with fajita spices
    sauteed peppers and onions
    over brown rice with hot sauce and ranch for flavoring
    \\ USPlabs Alpha Ginger //
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    Week 3 // Day 2: Rep squat/quadz - 10-9-12
    A1) Safety Squat Bar Low Box Squat: 3 x 15 @ 300# of hell. (box + 3 mats, no pad)
    A2) Breathe heavily and mumble swear words

    B1) Goblet Step-ups: 3 x 8 (bench height)
    B2) Reverse Sled Drags: 4 x length of carpet (Prowler, 6 plates)

    C1) Giant Cambered Bar Walk: 4-5 x down and back (worked to 315, 365)
    C2) Side Plank: 4 x :30-:35 // Getting a lot better at these. Glad for that!





    FOODPORN BONUS-----



    Dinner - BBQ short ribs, baked potatoes and corn!
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    OMG you are killing me here!! Nice meals big C.

    What are you holding in your AVI?
    Always open light. It’s not what you open with, it’s what you finish with. Louie Simmons
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    Glad to see you are still training hard boro. keep up the good work.
    SFW and GFH
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    Quote Originally Posted by AZMIDLYF View Post
    OMG you are killing me here!! Nice meals big C.

    What are you holding in your AVI?
    Not holding anything, thats the reflection of my GoPro camera
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    Quote Originally Posted by Inarius View Post
    Glad to see you are still training hard boro. keep up the good work.
    Whats up brother! Ain't no stoppin me!
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    Week 3 // Day 3: Back/Traps - 10-10-12
    A1) Bent over rows: 5x5, 225# w/ belt
    A2) LAX ball to chest/shoulders


    B1) 1 Arm DB Row: 5x5, 145# DB
    B2) Foam Roll (PVC) lats

    C1) Farmers Walk: 180# each side, 3x100'
    C2) Incline shrugs: 3x10

    \\ USPlabs Alpha Ginger //
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