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    No workout today. I would consider the 5 hour basketball tournament as HIIT though. Work tournament - we played 4 full court games (I played about 65/70% of each game). We ended up losing to the beastly team with ex college players... so we took 2nd. Took Focus XT and Alphamine preworkout, and I had 2 separate shakers of MBCAA+ with me as well during the games. I resisted temptation well. There was Pizza, wings, and all kinds of soda and crap. I ate my quest bar between two of the games and hit Chipotle on the way home (no rice, no beans - double chicken and steak) Feelin like a boss right now B)

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    Chest + HIIT

    Down about 6.9 lbs on the cut. and actually set a new high rep PR today.. Or at least more than I've done yet this year. Really happy as well, because I'm seeing definition I haven't seen in a while. Alphamine + Recompadrol + Vanillean is beast mode on a "very low" carb diet. Recomp basically makes it seem like a carb free diet.

    Incline DB press:
    70x15
    70x15
    75x13
    85x12 PR

    Decline DB press:
    70x15
    70x15
    70x15
    75x11

    Cable seated low flyes:
    20x15
    25x12
    30x9
    30x9

    One arm flat ISO db press:
    75x10ea
    75x10ea
    75x10ea

    One arm ISO peck deck (120% reps - past center - max squeeze)
    175x10ea
    175x10ea
    175x10ea

    HIIT - 20 min BIKE (1 min sprint intervals on med/high resistance 1:30 spin out) I was Drenched after

    SUPERSET: Balanced MED ball pushups/ Peck deck

    Med ball pushups:
    15, 13, 10

    Peck Deck
    145x12
    160x12
    160x10 drop 130x7
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    Nice work on the PR! Happy to hear you are getting great results man!
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    Quote Originally Posted by LiveToLift View Post
    Nice work on the PR! Happy to hear you are getting great results man!
    Thanks Bro!
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    Great work on the pr bud! Gotta love chipotle (from what I hear) we just got one so I'm anxious to check it out!
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    Quote Originally Posted by bean5er View Post
    Great work on the pr bud! Gotta love chipotle (from what I hear) we just got one so I'm anxious to check it out!
    Thanks Bean! Its really good, and all organic. Its easy to eat low carb there too. Its my go-to spot
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    Quote Originally Posted by 804 View Post

    Thanks Bean! Its really good, and all organic. Its easy to eat low carb there too. Its my go-to spot
    That's what I keep hearing. It's on the opposite side of town but hell with it I'm going :-)
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    Quote Originally Posted by 804 View Post
    Thanks Bean! Its really good, and all organic. Its easy to eat low carb there too. Its my go-to spot

    Double meat FTW! One opened up next to my office a couple years ago and I went there at least 3 times a week for the first few months.

    Congrats on the PR man! Killing it on a cut!

    Quote Originally Posted by bean5er View Post
    That's what I keep hearing. It's on the opposite side of town but hell with it I'm going :-)
    Go for it bud. It's pretty good.
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    Quote Originally Posted by breezy11 View Post
    Double meat FTW! One opened up next to my office a couple years ago and I went there at least 3 times a week for the first few months.Congrats on the PR man! Killing it on a cut!
    Thanks Bro! LOL I do the same thing - I can never decide between chicken or steak... so I get both, and guacamole... It always ends up being $11, though. Well worth it.
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    Yesterday: Legs + Biceps + core

    Front Squats:95x15
    135x12
    155x12
    185x7
    225x2

    Leg press/ Leg sled:
    8 plates x 15
    10 plates x 15
    12 plates x12
    12 plates + (4) 25's x 10

    Deadlifts:
    275x6
    315x3
    345x3
    365 x1
    405x no – fail
    395x1

    Hamstring curls:
    130x15
    130x15
    145x15
    160x12

    Ez bar curls pyramid:
    75x10
    85x10
    95x10
    speed dropset 105x7 85x10 65x13 45x18

    Old person (band resistance curl machine) (2 sets):
    my partner and I would curl on the machine and the one of us would put additional pressure at max contraction for 15 seconds then burnout on curls.

    Decline barbell sit-ups
    45x15
    45x20
    65x14
    45x18

    resistance band "over and outs" – abdominal exercise I invented that targets in-between the outer sides of the abs and obliques. Performed with a black (heaviest) resistance band around a post of some sort – with a partner standing on your feet. You have each end of the resistance band in your hands. You do situps with each hand alternating going between your knees. I will post a video at some point.
    3x8

    My workout partner has just joined AM as well: “TheMovement” He just started a log, so check it out if you guys get a chance
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    Today's workout - It was after therapy and today was a "workout session" so I went fairly light afterwards. Went to a gym downtown that I've never used so it was nice. I'll definitely return, because they have a bunch of hammer strength machines which I would love for chest.

    Hammer strength Iso-lateral row machine: (setup high to hit upper middle back):
    90x15
    180x10
    230x8
    230x8
    90x15

    Dumbell pullovers:
    95x12
    95x12
    95x10
    95x10

    Lat pulldown machine (tried a new style of movement my therapist told me would put less strain on my elbow)
    140x10
    140x10
    140x10
    140x10

    Reverse peckdeck - high seat/ lower mid back
    120x10
    120x10
    120x10
    120x10

    Bosu planks
    30sec x 5

    HIIT cycling - 20min

    @ home: pushups, and curls
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    Nice work bud. How's the therapy going?
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    Quote Originally Posted by breezy11 View Post
    Nice work bud. How's the therapy going?
    Going very well - I haven't have the tendon/ nerve in my elbow rollover in almost 2 weeks! Starting to go over all of my form on exercises that may me distracting it. He's been strength training for 40 years so he knows his stuff... even though a lot of what he says seems contradictory to what most people think of as common knowledge/ assumptions.
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    Quote Originally Posted by 804 View Post
    Going very well - I haven't have the tendon/ nerve in my elbow rollover in almost 2 weeks! Starting to go over all of my form on exercises that may me distracting it. He's been strength training for 40 years so he knows his stuff... even though a lot of what he says seems contradictory to what most people think of as common knowledge/ assumptions.
    Very good to hear 804! Good luck on correcting the form issues. It always kills my strength temporarily but in the end is way more beneficial than destructive.
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    Today's workout:

    Shoulders HIIT

    Military DB press (with shrug at top of rep):
    50x15
    60x12
    70x10
    80x8

    Side lateral raise machine:
    140x12
    140x12
    145x10
    150x9

    Db shruggs:
    100x15
    100x15
    100x15
    100x15

    Upright cable rows:
    50x12
    50x12
    50x12

    Cable rope face pulls:
    50x15
    50x15
    50x15
    57.5x15
    57.5x13

    Reverse peck deck (rear delt iso):
    105x12
    105x12
    105x12
    105x12

    HIIT cycle- lvl 14 on high intensity - went for 20 min (1min HI 1min spin out) the shorter rest killed it


    Overall: down 8 lbs. Abs and obliques are really starting to shape up
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    8 lbs is some serious shredding! Keep it up bro. I imagine you are looking all cut up right now!
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    Great to hear that the therapy is helping.

    Another solid session man. Getting shredded!
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    Quote Originally Posted by LiveToLift View Post
    8 lbs is some serious shredding! Keep it up bro. I imagine you are looking all cut up right now!
    Quote Originally Posted by breezy11 View Post
    Great to hear that the therapy is helping.

    Another solid session man. Getting shredded!

    Thanks Bros! Trying to get around 10 more in the next 6 weeks.... should start slowing down about now.. since I'm trying to avoid muscle loss. Wanna be a shredded 6'3'' 200lbs
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    Skipped today for some rest. and slight re-feed controlled with recompadrol.

    Yesterday's workout: Quick Chest/Tri workout 45min

    overhead pulldown cable flyes:
    15x15
    20x15
    20x15
    25x13
    30x11

    Flat Dumbell press:
    70x15
    70x15
    70x15
    70x15

    Triceps cable rope pulldown:
    50x15
    50x15
    50x15
    50x13
    50x12

    Incline Flyes with rotation at top (stressed that elbow issue slightly - but it felt fine hours later):
    40x12
    40x13
    40x12
    40x7 - pain - stopped
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    8 lb. nice work 804! Great to hear that your elbow is doing better as well.
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    Quote Originally Posted by classic34 View Post
    8 lb. nice work 804! Great to hear that your elbow is doing better as well.
    Thank you, Classic!
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    Took yesterday off. Had a controlled re-feed last night with recompadrol. Weighed in at 207.5 this morning (Down ~9ish overall)

    Today's workout: Full body + HIIT (haven't done full body in awhile - felt good)

    Front squats
    95x15
    95x15
    95x15
    95x15

    Cable wide grip rows (elbows at shoulder level to hit upper back):
    85x15
    85x15
    100x12
    120x9

    SUPERSET: EZ bar skull crushers/ barbell skull crushers:

    EZ:
    75x12
    75x12
    75x12

    Barbell:
    65x10
    65x12
    65x12

    Overhead smith shrugs (new variation - liked it)
    95x15
    115x12
    115x12

    Barbell declined situps:
    45x15
    45x15
    45x15

    PYRAMID - Seated high cable curls:
    25x15 30x10 35x6 30x8 25x12 20x18

    Inclined Db curls:
    25x15
    25x15
    25x15

    HIIT - 20 min bike (1min HI 1 min spin out)
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    Solid work brother! A full body session and HIIT sounds brutal.
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    Quote Originally Posted by breezy11 View Post
    Solid work brother! A full body session and HIIT sounds brutal.
    Thanks man! Everything but chest! That's today
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    Today - Chest/ Tri +HIIT

    Cable overhead pulldown flyes:
    25x12
    25x11
    25x12
    25x12
    30x9

    Inclined DB presses:
    75x12
    75x12
    75x12
    80x10

    Seated overhead DB triceps extension:
    80x15
    80x15
    80x15
    80x15

    Skull crushers (EZ bar):
    95x10
    95x9
    95x11
    105x6

    Peck deck machine:
    170x15
    185x15
    195x11
    210x9

    Cable rope triceps pulldowns:
    50x15
    50x13
    50x12

    SUPERSET: More cable pulldown flyes / Flat DB flyes (lower chest/ middle chest)

    Cable:
    25x12
    30x10
    35x9

    DB:
    35x15
    35x15
    35x15

    HIIT - 12 min incline sprints on treadmill (1:1 intervals)

    Cashed out now...




    Was 207 this am... dunno if I believe that completely - 11.5 lbs in 19 days.... I haven't lost any noticeable strength either... hmm
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    Killed it as usual.

    You probably lost a decent amount of weight from water/glycogen towards the beginning of your cut. Either way, it's great that strength is being maintained.
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    Quote Originally Posted by breezy11 View Post
    Killed it as usual.

    You probably lost a decent amount of weight from water/glycogen towards the beginning of your cut. Either way, it's great that strength is being maintained.
    Thanks bro, and yeah that's a good point!

    Also probably because I haven't done any high intensity cardio in a LONG time or even cardio at all for that matter.. So my body has probably been "shocked" by all of this HIIT that its not used to. Idk- just a thought.
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    Today's Workout - High intensity shoulders/ traps (all supersets - very little breaks, if any really)

    20 min warm-up shooting hoops

    Superset 1 - Military DB press/ Side dumbbell raises

    Military:
    35x20
    70x10
    75x8
    80x6

    Side DB raises:
    15x15
    25x12
    25x12
    30x10

    Superset 2 - Cable front raise/ Dumbbell shrugs

    Cable raise:
    10x15ea
    10x15ea
    10x15ea

    DB shrug:
    100x15
    100x15
    100x15

    Superset 3 - Plate face raises/ Smith reverse shrug/ Smith front shrug

    Face plates:
    35x12
    35x12
    35x12

    Rev shrug:
    275x10
    275x10
    275x10

    Front shrug:
    275x12
    275x12
    275x12

    Superset 4 - Cable rope face pulls/ Overhead cable flyes (arc above head - seated in middle)

    Face pulls:
    50x15
    57x13
    65x11
    72x10

    Overhead flye:
    15x12
    15x12
    20x10
    25x9

    Superset 5 - cable ez bar upright rows/ Leg lifts (abs)

    upright rows:
    50x15
    57x12
    57x12
    65x11

    Leg ups
    15reps 15reps - hold legs up rest 20lbs on lap (holding contraction) 2 x 20sec

    Superset 6 - Reverse peck deck/ side raises machine

    Rev pdeck:
    115x12
    130x10
    130x10

    Side raise machine:
    110x12
    95x15
    80x16

    Never done a full workout in supersets - definitely kicked my butt. Dudeman I was lifting with was pushing the pace the whole time pretty hard too!
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    Quote Originally Posted by 804 View Post
    Thanks bro, and yeah that's a good point! Also probably because I haven't done any high intensity cardio in a LONG time or even cardio at all for that matter.. So my body has probably been "shocked" by all of this HIIT that its not used to. Idk- just a thought.
    Yep, there are many contributing factors. You're getting leaner, maintaining strength, and are down 11.5 pounds. Just accept it and be happy.
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    Quote Originally Posted by classic34 View Post
    Yep, there are many contributing factors. You're getting leaner, maintaining strength, and are down 11.5 pounds. Just accept it and be happy.
    Oh, I am
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    Really screwed up today with a bad cheat meal... boss took us out for lunch and I killed it... kinda made up for it in the gym tonight though! Set that new DL PR that I have failed on the past 2 consecutive attempts!

    Legs/ lower back/ HIIT/ core

    Front squats: (still getting comfy with these)
    65x20
    135x12
    135x12
    135x12
    135x12

    Deadlifts:
    225x10
    225x8
    315x3
    365x1
    405xfail
    Re-try 405x1 PR!!!!!

    Leg press:
    8 plates - 15
    10 plates -13
    10 plates -12
    12 plates -9
    12 plates -8

    Hip abductor machine:
    145x20
    160x20
    205x13
    220x10
    235x8

    Hamstring curls:
    100x20
    100x20
    115x15
    130x15

    Back box squats - to 90deg:
    135x15
    185x12
    185x12

    HIIT - Bike 20 min (1:1 intervals high/spinout)

    Core:
    upside down hanging negatives (hanging from monkey bars):
    4 sets 20-25 sec each

    hanging knee up negatives with a 25lb plate on lap :
    3 sets 20-30 sec each

    ---- 3 sets of bosu planks at home 30 sec each
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    Join Date
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    9,750
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    Congrats in the PR man, 405 ain't no joke. Keep up the hard work
    Serious Nutrition Solutions Representative
  33. Elite Member
    breezy11's Avatar
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    5'11"  230 lbs.
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    Great job on the PR brother! Very impressive, especially while cutting.
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  34. Senior Member
    TheMovement's Avatar
    Stats
    6'3"  238 lbs.
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    Hey man keep it up, results are coming in as they should so keep the focus and lets kill it!
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
  35. Senior Member
    804's Avatar
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    6'3"  202 lbs.
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    Quote Originally Posted by Distilled Water View Post
    Congrats in the PR man, 405 ain't no joke. Keep up the hard work
    Thanks brother! At 6'3'' I feel extremely happy with that! It feels like I have a 5ft range of motion.

    Quote Originally Posted by breezy11 View Post
    Great job on the PR brother! Very impressive, especially while cutting.
    Thanks brother! I know, I'm pleasantly surprised!

    Quote Originally Posted by TheMovement View Post
    Hey man keep it up, results are coming in as they should so keep the focus and lets kill it!
    Yeah buddy! Back/ Bi's/HIIT today?
  36. Senior Member
    804's Avatar
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    6'3"  202 lbs.
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    Last night's workout:

    Back/ BI

    Cable seated wide horizontal grip rows (targeting highest upper back):
    100x15
    120x12
    140x11
    140x10
    160x8

    Cable standard rows (close vertical grip)
    160x15
    160x13
    180x11
    180x12

    Dumbbell lying pullovers:
    60x20
    80x15
    90x12
    95x12
    100x10

    Seated cable high curls:
    20x15
    25x15
    30x10
    30x9

    Barbell curls:
    65x15
    75x7
    95x5
    115x3 (forced reps - partner helping whole way - great burn)

    "Cobb" curls (concentration curl finishing with a twist of the pinky finger to your chin at the end of the rep - REALLY hits the outer head and peak well)
    25x15
    25x15
    30x10
    30x10
    30x9

    Cable EZ bar preacher curls:
    50x12
    57x9
    65x7 - negative reps

    Cable wide grip rows with vertical grips:
    120x15
    140x15
    180x12
    200x9

    Meadows row's - barbell end pulls (Breezy- I cant remember what they were called - but credit is due your way - these were awesome, really liked the inside start to outside wide finish)
    45x15ea
    45x15ea
    70x12ea
    90x8ea
  37. Elite Member
    breezy11's Avatar
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    5'11"  230 lbs.
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    Great work man. Meadows Rows are fantastic; glad you enjoyed them.
    PES Representative
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  38. Diamond Member
    LiveToLift's Avatar
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    5'9"  185 lbs.
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    Nice job and great consistency in here bro. You have some really interesting routines. Keep killing it!
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  39. Senior Member
    804's Avatar
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    6'3"  202 lbs.
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    Quote Originally Posted by breezy11 View Post
    Great work man. Meadows Rows are fantastic; glad you enjoyed them.
    Not too many workouts you've posted that I haven't tried! Thanks again bro!

    Quote Originally Posted by LiveToLift View Post
    Nice job and great consistency in here bro. You have some really interesting routines. Keep killing it!
    Thanks man, gotta keep variations!
  40. Senior Member
    804's Avatar
    Stats
    6'3"  202 lbs.
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    Jan 2013
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    So this morning I got on the scale and I was surprised again. As of today, I'm down to 204.5.. That's from 218 when I started April 11. I'm astonished with 13.5lbs so fast.. I know how fast I've cut in the past with OEP.. but alphamine + recompadrol + vanillean is amazing. Especially with no noticeable losses in muscle. I'm shocked overall, because my initial goal was to get to 200 lbs by June 10... Looks like this should be a piece of cake.

    Yesterday's workout:

    Me and my buddy went to another gym in the area that had some different stuff than what we have at our facility.

    Chest/ Tri/ Core

    Superset Cable overhead pulldown flyes/ cable raise up flyes

    Pulldown:
    25x12
    25x12
    30x9

    Raise up:
    20x10
    25x9
    25x9

    Inclined DB press:
    75x10
    80x8
    85x7
    90x6

    Incline Hammerstrength press machine:
    120x15
    160x10
    180x10 Dropset 80x15

    Decline Hammerstrength press machine:
    100x15
    140x11
    140x10

    Skull crushers (w/ ez bar):
    105x10
    105x10
    105x10
    115x7

    Core superset 3 sets - Oblique twists/ weighted situp machine/ leg raises

    Felt shredded after this workout!
  

  
 

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