breezy's training, supplementation, and food log

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    Quote Originally Posted by kbayne View Post
    Praying mine is waiting for me at home
    If not, it should be there soon. I'm jealous of that fleece you're rocking.
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    Quote Originally Posted by RegisterJr View Post
    I don't ever look at the clothing rack at my gym, so I'm not positive, but they normally only sell their brand.

    It was a girl I saw doing cardio. Most of the time I see people wear BB or MuscleTech shirts. I rarely see a descent brand. Lol
    Gotcha.

    Cool. I was surprised to see a PES shirt at my gym a few months ago as well. It's usually the huge companies like you said.
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    Quote Originally Posted by breezy11 View Post
    If not, it should be there soon. I'm jealous of that fleece you're rocking.
    Ya it's pretty comfy . Might of been a bit warm for it today but repped it all day.
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    Matt, I did it!! :-)

    Quote Originally Posted by RegisterJr View Post

    It was a girl I saw doing cardio. Most of the time I see people wear BB or MuscleTech shirts. I rarely see a descent brand. Lol
    Saw someone in acid wash jeans and high tops. I don't even...
    Squats do a booty good.
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    Quote Originally Posted by kbayne View Post
    Ya it's pretty comfy . Might of been a bit warm for it today but repped it all day.

    Looks like it. Lol I wondered how cold it was.


    Quote Originally Posted by gokix811 View Post
    Matt, I did it!! :-)
    Congrats!! I knew you could do it!
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    How's being able to have a relax type day and watch football?
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    Quote Originally Posted by kbayne View Post
    How's being able to have a relax type day and watch football?
    I wouldn't know lol. Today actually ended up being pretty busy. I got to head to the gym later than normal though, so I had a couple monsters to train with, and I'm watching the Pats now.
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    I got in an early morning secondary legs session. I didn't have much planned other than wanting to include giant sets (which was a blast on 100g of carbs each of the last 2 days). I did what was shown in the videos below for 4 rounds and finished with 3x20 on leg extensions and 6x10 on seated leg curls with strict form.


    Giant Sets:

    -Smith Front Squats: constant tension, heels elevated after round 1

    -KB Lunges: alternating legs

    -Banded Somersault Squats: I believe I'd seen these mentioned in @Montego1's log, checked them out, and have included them the last 3 times I hit legs. Today was the first time using band resistance and it was tough. I was previously using 25lb or 45lb plates on the bar, which was very challenging as well.



    Round 1:







    Round 3:








    Band Resisted Somersault Squats: I added one more set of these solo, after completing the giant sets. The band resistance and heel elevation was increased this time around.

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    Quote Originally Posted by breezy11 View Post
    I got in an early morning secondary legs session. I didn't have much planned other than wanting to include giant sets (which was a blast on 100g of carbs each of the last 2 days). I did what was shown in the videos below for 4 rounds and finished with 3x20 on leg extensions and 6x10 on seated leg curls with strict form.

    Giant Sets:

    -Smith Front Squats: constant tension, heels elevated after round 1

    -KB Lunges: alternating legs

    -Banded Somersault Squats: I believe I'd seen these mentioned in @Montego1's log, checked them out, and have included them the last 3 times I hit legs. Today was the first time using band resistance and it was tough. I was previously using 25lb or 45lb plates on the bar, which was very challenging as well.

    Round 1:

    Video Link: http://youtu.be/qxdSrL-DoeY

    Round 3:

    Video Link: http://youtu.be/HgKSVrRd8DE

    Band Resisted Somersault Squats: I added one more set of these solo, after completing the giant sets. The band resistance and heel elevation was increased this time around.

    Video Link: http://youtu.be/qe_NfSyuYhk
    The shirt is awesome.
    Those somersault squats look uncomfortable.. how does it feel on that low back of yours?
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    Quote Originally Posted by aceroni View Post

    The shirt is awesome.
    Those somersault squats look uncomfortable.. how does it feel on that low back of yours?
    Sure is.

    No stress on my back at all. The only thing uncomfortable was my quads, feeling ready to explode. I should record a set with better form, since my legs were dead at the end of the tri-set.
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    Those somersault squats hit the outer sweep of my quad like nothing else. As long as my knees can tolerate them I'll be putting those in the rotation for good.

    I noticed you didn't rest the bar along you're hip line.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Those somersault squats look intense. Might have to play around with them.


    ...Well Breezy, I sit here at work in my Lucic jersey surrounded by envious Leaf fans Big season ahead for us..... Go B's
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    Quote Originally Posted by breezy11 View Post
    This log will primarily be used to keep track of my training, supplementation, and progress, but will offer some meal/recipe options as well. I'll try to keep up with posting my workouts daily and meals on a weekly basis.

    Current Stats
    Height: 5'11
    Weight: 217lbs

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=76 188"/>
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=76 189"/>

    Current Goal
    Recomp transitioning into a cut.

    Current Training
    My current training is based on Mountain Dog Training (John Meadows). I only have 1.5 weeks left and am unsure what I'll be doing immediately following the end of the program.

    I should have today's workout and my current supplementation posted later tonight.
    Subbed....because I heard this is the place to be. Keep up the strong work Breezy!
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    Quote Originally Posted by ELROCK View Post
    Subbed....because I heard this is the place to be. Keep up the strong work Breezy!
    Indeed it is!



    Big win tonight Breezy!!
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    Quote Originally Posted by wasme View Post
    Indeed it is!



    Big win tonight Breezy!!
    As a penguins fan, thanks for starting the flyers out with a loss ha.
    It's BULKING season: http://anabolicminds.com/forum/workout-logs/254139-swol-boones-quest.html
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    Quote Originally Posted by Montego1 View Post
    Those somersault squats hit the outer sweep of my quad like nothing else. As long as my knees can tolerate them I'll be putting those in the rotation for good.

    I noticed you didn't rest the bar along you're hip line.
    They hit mine hard as well. Still trying to figure out the best way to do them, but think they're a keeper as well.

    Yeah, I've been trying a lot slight variations. Different the bar position, stance, heel elevation, hand/arm postion.




    Quote Originally Posted by wasme View Post
    Those somersault squats look intense. Might have to play around with them.


    ...Well Breezy, I sit here at work in my Lucic jersey surrounded by envious Leaf fans Big season ahead for us..... Go B's

    They're definitely worth a shot.

    Go B's! Work must have been nice today.


    Quote Originally Posted by ELROCK View Post
    Subbed....because I heard this is the place to be. Keep up the strong work Breezy!

    Welcome man. Thanks, that's the plan.


    Quote Originally Posted by wasme View Post
    Indeed it is!



    Big win tonight Breezy!!


    Yup! Undefeated

    Quote Originally Posted by booneman77 View Post
    As a penguins fan, thanks for starting the flyers out with a loss ha.
    You're welcome.
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    I trained back this morning. It was a light pump session with giant sets making up the majority of it.


    Giant Set: 4 rounds

    -Banded Smith Rows

    -DB Pullover

    -Rhomboid Rows; elbows high and wide

    -Prone KB Rows: supinating wrists

    -Prone KB shrugs: dropped after round 2 because I couldn't get any clean reps

    -Band Chest Pulls

    -Dead Hang




    Round 2:







    In-and-Out Neutral grip Pulldowns: I wasn't sure what to call these, but it's how I wrapped up today's session. I did 2 sets as shown in the video.








    Here's a superset from a previous back session that I never posted:









    DW started a joint log, which I'll be joining him in. I'll probably continue to post training in here as well, but will have more frequent/detailed updates over there.
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    Link that over here for sure
    It's BULKING season: http://anabolicminds.com/forum/workout-logs/254139-swol-boones-quest.html
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    Quote Originally Posted by booneman77 View Post
    Link that over here for sure
    You got it.

    HBCD & EAA/Peptapro log. Breezy & DW journey to ELITE
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    I trained legs this afternoon. It was a tough session, especially after running on lower calories and minimal carbs this week. I'm towards the end of a mini diet and will start bringing calories and carbs up soon.

    I finished a program from Meadows yesterday and will most likely plan my own training for a month or 2 before getting something new. That being said, my training won't be much different, but I can start posting more details again.




    Banded Lying Leg Curls

    2 warm-up sets of 15
    4 working sets of 8

    -15 partials out of the stretched position on the final set

    This is a video from a week or 2 ago, but shows the same setup used today:







    Hack Squats
    2 feeder sets of 5
    4 working sets of 8

    -duck stance: heels together, standing on a block, pushing off balls of feet

    -constant tension





    KB Bulgarian Split Squats

    25x15
    35x15
    40x15
    55x10 +10 second iso-hold, drop to 35x6 +10 second iso-hold, drop to 15x4 +10 second iso-hold

    Final set (one leg):






    BB Back Squats

    135x12
    225x6
    315x6
    365x6
    405x6
    405x6
    405x6
    405x6

    -worked up with sets of 6 to a weight that would be good for 4 sets of 6 without grinding
    -took a 4 min break after split squats

    Last 2 working sets: second set from a better angle







    BB Stiff-Legged Deads

    3 sets of 10

    -full ROM: flexing glutes at top
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    This morning's session was heavy chest/shoulders. I've started to bring my calories up, but carbs will remain on the low end for a couple more days. I'd like to keep fat gain minimal over the next few months, but I'm sure I'll be adding some. The plan is to "eat because I'm growing", as opposed to "eating to grow" (credit to Bill Willis).



    HS Incline 5-4-3-2-1 Press
    4 sets

    -constant tension

    1st and 4th sets: The first set felt light and I added additional reps, but I quickly found out that I was using plenty of weight for the approach being used (if wanting to keep chest isolated and not involve other muscles). The key here is to keep tension on (flex) the pec in the iso-hold position by not fully locking out. These are great.



    *had to edit out sound on 1st set



    BB Incline Press
    4 sets of 6

    -small jumps in weight

    -constant tension: lowering to ~2" above chest and pressing to 3/4 lockout



    Flat DB Press
    3 sets of 10 (with 2 drops of 8 reps each on the 3rd set)

    -full ROM: good stretch/hard flex




    Machine Rear Delt Flyes
    3 sets of 20

    -30-40 seconds rest

    -1 second hold in contracted position




    Chain 10 and 2 o'clock Laterals
    3 sets of 10 (with 10 partials on the final set)

    -mid-position between a front raise and side lateral

    -attached handles to chains




    BB Front Raise/Band 4 Ways
    4 sets of 10/6-8

    -front raise: flex/hold at top, slow eccentric

    4th set:

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    Here's today's back session.



    Banded HS Unilateral Leg Press Rows

    single arm
    4 sets of 8 + 4 with a slow tempo and hard flex/hold

    -added weight each set

    1st and 3rd sets:




    both arms
    2 sets of 10

    2nd set:






    Banded Chest Supported Rows

    4 sets of 12

    -strict form: focus on actually using back to move weight

    -added weight each set

    -elbows kept high and wide, targeting upper back/traps

    2nd set:






    DB Pullovers

    3 sets of 12 with iso-holds and a drop on the 3rd set

    -lying on bench, not across

    -stopping concentric with DB over head





    Wide Grip Rear Facing and Front Facing Pulldowns with a weighted stretch


    3 sets of 8 rear + 8 front + 30 seconds stretch

    -first 8 reps: facing away from pulldown station without the support of leg pads

    -last 8 reps: facing machine with legs under pads and additional weight

    -stretch: as much weight as possible, legs under pads, letting the weight pull/stretch you




    Banded Hyperextensions

    3 sets of 20
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    I had a secondary leg session this morning with an emphasis on hamstrings. Today is my last day of minimal carbs and I can't wait for tomorrow.


    Lying Leg Curls
    6 sets of 10

    -strict form/hard flex



    Adductor Machine
    4 sets of 10



    Occluded Giant Sets

    4 rounds
    BB Stiff Legged Deads x15
    Smith Lunges x10 (5R/5L/5R/5L)
    Smith Squats x15

    -deads: constant tension
    -lunges: back foot elevated for increased stretch/depth
    -squats: constant tension, feet out in front, wide stance, toes pointed out


    Part of rounds 2 and 4: For those unfamiliar with occlusion training, it can be brutal and doesn't require much weight at all. The 2nd round stopped recording due to a phone call and the last 2 exercises of the 4th round are shown.






    GHR

    2 sets of 15
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    Quote Originally Posted by breezy11 View Post
    I had a secondary leg session this morning with an emphasis on hamstrings. Today is my last day of minimal carbs and I can't wait for tomorrow.

    Lying Leg Curls
    6 sets of 10

    -strict form/hard flex

    Adductor Machine
    4 sets of 10


    Occluded Giant Sets
    4 rounds
    BB Stiff Legged Deads x15
    Smith Lunges x10 (5R/5L/5R/5L)
    Smith Squats x15

    -deads: constant tension
    -lunges: back foot elevated for increased stretch/depth
    -squats: constant tension, feet out in front, wide stance, toes pointed out

    Part of rounds 2 and 4: For those unfamiliar with occlusion training, it can be brutal and doesn't require much weight at all. The 2nd round stopped recording due to a phone call and the last 2 exercises of the 4th round are shown.

    Video Link: http://youtu.be/I3NTD2h-axw


    GHR
    2 sets of 15
    I see you're using the red minis instead of knee wraps.
    Do you prefer those?

    Do you have a video of how to wrap the bands?

    And do you do all four rounds with the band on??

    I'm thinking of doing occluded squats so I can continue to grow while letting my lower back heal (strained QL pretty bad two weeks ago)
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    Quote Originally Posted by aceroni View Post
    I see you're using the red minis instead of knee wraps.
    Do you prefer those?

    Do you have a video of how to wrap the bands?

    And do you do all four rounds with the band on??

    I'm thinking of doing occluded squats so I can continue to grow while letting my lower back heal (strained QL pretty bad two weeks ago)
    I don't really prefer them, but they get the job done. I was originally going to train arms and didn't plan on occlusion work, so it's all I had.

    I don't have a video using bands, but it's the same idea as with wraps.






    I take the bands off after each giant set. If it was just one exercise, I'd do 4 rounds/sets with 30 seconds between each before taking them off.


    That sounds like a solid plan. There was a recent occlusion thread where a guy had knee issues and he thought that it was a great alternative for while he's injured.

    Here it is: occlusion training
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    Here's tonight's arm session.



    DB Isotension Destroyer Set / Bench Dips superset
    4 supersets as shown in the video

    -curls: palms kept up, elbows kept forward slightly

    -dips: slow eccentric/explosive concentric on the 1st 10 of 15 reps


    3rd superset: These are tough. I dropped the weight on the final set to make it through with decent form.





    Dual Rope Pushdown/Kickbacks / EZ Bar Curl superset
    4 sets of 10 / 8 + 6 partials

    -pushdowns: cable set 1/4 of the way down from top, bent over 45 degrees at waist, elbows pinned to sides, 1 sec flex at peak contraction


    Lying BB Triceps Extensions / Reverse BB Curls

    4 sets of 12 / 15


    -extensions: bar slowly lowered to forehead, pressing to just shy of lockout

    -30 second tricep/bicep stretch between each set
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    This morning's session was chest/shoulders "pump". It feels great to have calories and carbs on the rise.


    HS Incline 5-4-3-2-1 Press
    3 sets


    Banded Smith Incline Multi-Pause Bench
    4 sets working up in weight with a wide grip drop + partials on the final set (no pause)

    -constant tension/no lockout

    1st, 2nd, and drop sets:






    Slight Incline DB Flye-Press
    4 sets of 10 with a 30 second weighted stretch on the final set



    Incline DB Swing Destroyer Set
    60 reps, cut weight in half, 30 reps, cut weight in half again, 10 reps using full ROM and hard flex



    Seated DB Side Laterals / Spider Crawls
    4 sets of 10 / failure

    -slight lean forward to involve rear delts


    4th set:

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    Here's tonight's back "pump" session.



    Low Rows
    4 sets of 10 working up in weight to 200lbs

    -4th set included drops in 20lb increments for 8 reps with 20 seconds between each (180x8, 160x8, 140x8, 120x8, 100x8)

    -supinated close grip attachment

    -hard flex




    Reverse Wide Neutral Grip Pulldowns
    4 sets of 10

    -chest arched

    -hard flex




    Slight Incline Elevated Lying Rack Rows
    4 sets of 8-10 working up in weight

    -explosive

    -2 second flex/hold

    3rd set:








    Prone BB Rack Shrugs

    3 sets of 12

    -3 second flex/hold

    3rd set:







    Straight Arm Rope Pulldowns / Chest Supported Rows
    3 sets of 12-15 / 8-10 working up in weight

    3rd set: running out of gas

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    It's been a busy few days, but training is going well. The last 3 sessions were legs, chest/shoulders, and back.


    The highlights of heavy leg day were safety bar squats with chains and Bulgarian split squats.


    Chest/Shoulders


    Machine Press

    worked up with sets of 8 until failing to get 8


    Incline DB Press
    4 sets of 8 working up in weight



    Reverse Band Slight Incline Bench

    5 sets of 5 with a slow eccentric, pause, and full ROM
    2 sets of 8 with an increased incline, wide grip, and constant tension

    5th and 7th sets: My chest was smoked at this point, but these felt great.





    Wide Grip Partial Dips with Chains
    3 sets to failure with a drop on the 3rd set

    -working bottom half of movement






    Seated Bent-Over DB Swings / Band Pull Aparts
    4 sets of 25 / 10



    DB Lateral Raises

    4 sets of 8

    -strict form/40 seconds rest



    Banded Seated DB Press

    3 sets of 10 with a drop (just bands) on 3rd set

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    Back

    One Arm BB Row
    3 warm-up sets (15,12,10) to get to working weight
    3 working sets of 8

    -strict form/ "flexing" during eccentric


    3rd working set: You can't really tell from watching the video, but I made an effort to keep flexing my back throughout the eccentric portion of the movement. The pump it caused was intense and it helps prevent you from simply moving the weight to reach the prescribed number of reps. This approach is great with DB bench press as well, if you can handle dropping the weight a little.






    Dead-Stop Smith Rows
    2 warm-up sets of 12 and 10
    3 working sets of 8

    2nd warm-up and 3rd working sets: I love these, as I can contract my entire back hard. They don't require a ton of weight to be effective and you'd most likely benefit less by trying to push the weight.






    DB Shrugs
    3 sets of 12 working up in weight

    - 3 second flex/hold
    -15 second weighted stretch at the end of each set




    Side Facing Single Arm Supinated Pulldowns
    3 sets of 10






    DB Pullovers

    3 sets of 12



    Banded Hyperextensions
    3 sets adding a band to each and a triple drop on the final set

    3rd set:

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    I worked secondary legs with a focus on the quad sweep this morning. The session is a recent one from John, not my own planning.


    Butt Blaster
    2 warm-up sets
    4 sets of 8

    -1 second flex



    Leg Press
    worked up with sets of 10 until barely getting 10

    -feet lower on platform, about 4 inches apart, toes out

    -strict form to keep focus on vastus lateralis

    Here's an example of the technique:





    Kettlebell Squat
    4 sets of 10

    -standing on aerobic steps

    -toes out

    -starting concentric portion of the movement slow, then accelerating through the rest of rep, flexing vastus lateralis (not easy, but definitely possible with solid MM connection) and glutes

    3rd set: These started out fairly easy, but began getting tough on the 3rd set. They were a great set up for the next exercise as well.





    Smith Squat
    4 sets of 8

    -feet out in front with a close stance and toes pointed out

    -constant tension



    Lying Leg Curls / Band Good Mornings
    3 sets of 8 /15

    -good mornings: flexing glutes at top
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    I trained legs this morning. After a couple unplanned rest days last week, it felt like it'd been forever since training them.


    Lying Leg Curls
    x15 (warm-up)
    x15 (warm-up)
    x15 (warm-up)
    x15
    x12
    x10
    x8 -> drop x8 -> drop x8 reps

    -worked up in weight with a double drop on the final set



    HS Leg Press

    worked up with sets of 10 until failing to get 10



    Walking Lunges w/Chains

    1 chain x20 steps per leg
    2 chains! x15 steps per leg
    2 chains -> drop 1 chain -> drop bodyweight to failure
    2 chains -> drop 1 chain -> drop bodyweight to failure


    part of 3 and 4th sets:






    Banded Leg Extensions

    x15 (warm-up)
    x15 (warm-up)
    x10
    x10
    x10 -> drop x8 -> drop x8 + iso-hold

    -working up in weight

    drop set:






    Backwards Sled Pull

    3 rounds with 45 seconds rest between each
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    Killer session homie! And that's one hell of a shirt you are rockin
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    Quote Originally Posted by kbayne View Post
    Killer session homie! And that's one hell of a shirt you are rockin
    Thanks dude. I'm going to be doing a lot of lunges, as they destroy my legs. My legs kept giving out for a few minutes after those were done. Yes it is!
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    I love doing lunges. Only thing that sucks is not having a big toe definitely makes it awkward lol.
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    Quote Originally Posted by kbayne View Post
    I love doing lunges. Only thing that sucks is not having a big toe definitely makes it awkward lol.
    Lol I could see that being a little awkward. What happened to it?
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    Here's an exercise from earlier in the week that I used to work my upper back. The key here is to bring your elbows up high and wide. These don't require a lot of weight to get the job done. I believe this was a warm-up set and working sets were done with 60lb dbs.

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    Quote Originally Posted by breezy11 View Post
    Lol I could see that being a little awkward. What happened to it?
    Working in the oil field as a roustabout and had a 3000+ pound pipe drop on my foot. Broke 2 other bones and nearly sliced my big toe off. Wearing steel toe boots. They tried to save it and I was in the hospital for about 2 weeks but it was just dead and completely black by the end of it. So I had it amputated.
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    Quote Originally Posted by kbayne View Post
    Working in the oil field as a roustabout and had a 3000+ pound pipe drop on my foot. Broke 2 other bones and nearly sliced my big toe off. Wearing steel toe boots. They tried to save it and I was in the hospital for about 2 weeks but it was just dead and completely black by the end of it. So I had it amputated.
    Yikes. My brother was out in North Dakota working in an oil field, but broke his ankle jumping out of a truck bed. He should be back out there just in time for the -30 degree weather though.
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    Quote Originally Posted by breezy11 View Post
    Yikes. My brother was out in North Dakota working in an oil field, but broke his ankle jumping out of a truck bed. He should be back out there just in time for the -30 degree weather though.
    North Dakota in the winter is rough. I would not want to be there for that.
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