Beowulf's (insert witty title) Training Log - AnabolicMinds.com - Page 2

Beowulf's (insert witty title) Training Log

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    I bumped my knee of the corner of my glass coffee table earlier (I blush to mention that I did it dancing around like a buffoon to make my lady laugh ) I have a lump, it hurts to bend it, and it cracks when I walk down stairs. I really hope this doesn't interfere :

    ****Thanks for the encouragement, boys. Every bit helps
    Now if I could only get some sexy ladies to cheer me on instead of a bunch of large males


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    Quote Originally Posted by Beowulf
    Now if I could only get some sexy ladies to cheer me on instead of a bunch of large males...
    As an psychology expert, I'm convinced you don't actually care if the ladies cheer you on and you subconciously are turned on when beelzebub strokes your uhh 'id'
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    Quote Originally Posted by kwyckemynd00
    As an psychology expert, I'm convinced you don't actually care if the ladies cheer you on and you subconciously are turned on when beelzebub strokes your uhh 'id'
    Damn, did I just see you on BET advertising your Extra-Sensory Perceptions
    •   
       

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    Quote Originally Posted by Beowulf

    ****Thanks for the encouragement, boys. Every bit helps
    Now if I could only get some sexy ladies to cheer me on instead of a bunch of large males

    Well, would a not so large man wearing fishnets and heels suffice? I thought so....


    Go Beo!
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    Quote Originally Posted by Beowulf
    [B]
    50x14 RP@9


    130x14 RP@9


    80x15 RP@10


    135x16 RP@10 (little help on #16)


    185x10 RP@7 (felt toasted by the time I got to this set)
    What are the RP@'s referring to? Is that repeat?
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    rest pause

    damn white ppl
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    Quote Originally Posted by Beowulf
    Currently 199lbs at approx. 12%bf. I don't think I'll quite hit the goal, but I'll get pretty close. I've been doing the calculation BV posted a while back, and it seems to come out a bit on the high side. I'd rather overestimate than underestimate. My abs are starting to show; that is a good sign.
    thats awsome man, best of luck on the final few (im not sure when your birthday is so insert either weeks or months)
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    Quote Originally Posted by OCCFan023
    thats awsome man, best of luck on the final few (im not sure when your birthday is so insert either weeks or months)
    B-Day is in 2 weeks. There is no way I'll make the goal by then b/c I'm not gonna waste all the LBM I've gained in the last year just to get cut down by that day. I'll be at a conference in So. Cal all next week, so I'm not sure if I'll be able to hit the gym at all. I have no idea what sort of diet I'll be able to pull off next week, but I'll try. If nothing else, I'll try to make it a deloading week, and maybe hit up a couple of circuit training workouts on a crappy hotel nautilus.

    6/22/06
    DAY 2A: BIS, CALVES, FOREARMS, ABS

    DB Curls

    25x8
    30x5
    35x4
    40x3
    45x2
    50x14 PR
    *RP@7, 11

    Standing Calf Raise
    100x10
    150x8
    200x8
    250x6
    300x5
    375x3
    425x16 PR
    *RP@10

    DB/BB Wrist Curl
    15x15
    25x12
    35x10 (wrist pain )
    135x12 (w/BB...more wrist pain )
    This is pissing me off. I need to find a forearm exercise that I can actually do without wrist pain : I should have listened to my parents and slowed the #$%^ down when I was younger.

    Decline Situps
    8
    5
    6
    5
    25x8
    35x20
    RP@15
    *First time doing these in a long time. Just establishing a baseline.

    Another good workout I rotate warmups so that I got all of this done in about 30min.

    Nutrition
    Burned: 3146
    Consumed: 2624
    Deficit: 522
    Ratio: 47/39/15
    Last edited by Beowulf; 06-22-2006 at 10:03 PM.
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    Observation: If DOMS is a decent indicator of sufficient microtrauma to induce growth, there is no question in my mind that 1 all out set w/RPs, etc is enough to cause DOMS. My legs are still sore from 3 days ago, and my upper body is in some serious pain right now from yesterday's workout.

    Interestingly, my quads and tris have not really been sore. I shot 20mcg of IGF preworkout in each quad on leg day and each tri yesterday. I wonder if the IGF is at the root of this. I shot bis before today's workout, so we'll see tomorrow.
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    Quote Originally Posted by Beowulf
    Observation: If DOMS is a decent indicator of sufficient microtrauma to induce growth, there is no question in my mind that 1 all out set w/RPs, etc is enough to cause DOMS. My legs are still sore from 3 days ago, and my upper body is in some serious pain right now from yesterday's workout.

    Interestingly, my quads and tris have not really been sore. I shot 20mcg of IGF preworkout in each quad on leg day and each tri yesterday. I wonder if the IGF is at the root of this. I shot bis before today's workout, so we'll see tomorrow.
    I hate to be a pain in the ass (not really) but....
    could you elaborate on the rest pause concept. I was running a TUT program robbed from Glen and tweaked a bit. I recently changed it up some using the same split but using heavier weights and less TUT. Also incresed rest between sets from 60 seconds to ~3 minutes and increase weight each set to give me the desired rep ranges (8-10, 4-6, 2-4). I am trying to increase strength mainly and was thinking this rest pause may help with that? Especially while "on"? Just a thought.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    Rest / Pause doesn't have anything to do with TUT really, just a fatigue factor. Some people benifit from working their muscles harder, i.e. rest pause, and some people should just stick to straight sets because they don't recover as well.
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    Quote Originally Posted by kwyckemynd00
    Rest / Pause doesn't have anything to do with TUT really, just a fatigue factor. Some people benifit from working their muscles harder, i.e. rest pause, and some people should just stick to straight sets because they don't recover as well.

    I reduced the TUT but was wondering if the RP will help with strength gains. I have good recovery, especially with the "enhancement" I am currently getting. I was thinking the last set to failure, RP and try again? I guess I should just get off my lazy ass and do a search, LOL.

    Sorry Beo, I'll quit hijackin your thread. Reading it just got me thinkin is all. (That is a dangerous pastime for me)
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    Quote Originally Posted by bpmartyr
    I reduced the TUT but was wondering if the RP will help with strength gains. I have good recovery, especially with the "enhancement" I am currently getting. I was thinking the last set to failure, RP and try again? I guess I should just get off my lazy ass and do a search, LOL.

    Sorry Beo, I'll quit hijackin your thread. Reading it just got me thinkin is all. (That is a dangerous pastime for me)
    Ask away, I could care less about hijacking.

    DC claims his entire regimen is geared toward strength and hypertrophy, so I would think that a RP would help in that dept. Considering your current state of "suspended animation", I can't imagine it hurting. Only thing is that I would not use RP in the 2-4 rep range. If you get 4 reps in the straight set, you might get 1 more, 2 if you're lucky. I'd say shoot for something you can get for at least 6-7 reps, take 10-15 breaths and you should get 2-4 more reps. Make sure you are very, very, very warm. RP is no joke :bb2:

    BTW, looking pretty shredded in the avatar; will you be updating post-cycle.
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    Quote Originally Posted by Beowulf
    Ask away, I could care less about hijacking.

    DC claims his entire regimen is geared toward strength and hypertrophy, so I would think that a RP would help in that dept. Considering your current state of "suspended animation", I can't imagine it hurting. Only thing is that I would not use RP in the 2-4 rep range. If you get 4 reps in the straight set, you might get 1 more, 2 if you're lucky. I'd say shoot for something you can get for at least 6-7 reps, take 10-15 breaths and you should get 2-4 more reps. Make sure you are very, very, very warm. RP is no joke :bb2:

    BTW, looking pretty shredded in the avatar; will you be updating post-cycle.
    Thanks for the info bro. Perhaps I'll try the RP on my second set to squeeze out a bit more volume. I like the lower rep final set with a very slow neg on the last rep. Trying to get the fibers used to the heavier weight.

    Avy pic was at the end of the USP/Scivation cut stack test and yeah, I was pretty lean. Not the case right now. Almost embarrasing going from showing abs to pudgin over the belt. I prolly throw up some update pics at the end of this run. I do plan on cutting in the second half though.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    Hey Beo,
    How are you doing Man? Any updates?
    My The 1 LOG: http://anabolicminds.com/forum/steroids/254164-my-one-log.html
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    I've been away at a conference and didn't have any time for the gym. I just ran 30min every morning. Diet was mediocre at best, but I'll be back at it tomorrow :squat:
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    Resuming the Log...


    I got back from a conference late Friday night, and was occupied Sat and Sunday (wedding), so I ended up having a 9 day layoff. I really hate layoffs. My diet wasn't terrible, but definitely shy of where it should have been

    Nonetheless, I'm back at it and plan to crank for at least 7 consecutive weeks before another layoff. I figure I should have a deloading week before the chaos of the new school year begins.

    7/3/2006

    Day 1C: QUADS/HAMS/ABS

    Deadlifts:

    135x8
    135x5
    185x5
    225x4
    275x2
    315x2
    365x1
    315x4
    This pissed me off. I got 365x4 for on my first time doing this workout. I do not respond well to layoffs, and I didn't have my **** together well enough to nail the layoff diet. Oh well, the conference was informative, and I got to know my new colleagues for next year.

    Leg Press
    180x12
    270x9
    360x4
    450x20 (RP @ 13)

    Swiss Ball Crunches
    20
    16
    15
    12

    Vacuums
    3 sets for as long as possible (didnt' count)

    Cardio
    Elliptical: 45 min

    Nutrition
    Burned: 3407
    Consumed: 2830
    Deficit: 577
    Ratio: 46/38/17
    Last edited by Beowulf; 07-04-2006 at 12:12 AM.
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    Re: Resuming the Log...


    Quote Originally Posted by Beowulf
    I got back from a conference late Friday night, and was occupied Sat and Sunday (wedding), so I ended up having a 9 day layoff. I really hate layoffs. My diet wasn't terrible, but definitely shy of where it should have been

    Nonetheless, I'm back at it and plan to crank for at least 7 consecutive weeks before another layoff. I figure I should have a deloading week before the chaos of the new school year begins.

    7/3/2006

    Day 1C: QUADS/HAMS/ABS

    Deadlifts:

    135x8
    135x5
    185x5
    225x4
    275x2
    315x2
    365x1
    315x4
    This pissed me off. I got 365x4 for on my first time doing this workout. I do not respond well to layoffs, and I didn't have my **** together well enough to nail the layoff diet. Oh well, the conference was informative, and I got to know my new colleagues for next year.

    Leg Press
    180x12
    270x9
    360x4
    450x20 (RP @ 13)

    Swiss Ball Crunches
    20
    16
    15
    12

    Vacuums
    3 sets for as long as possible (didnt' count)

    Cardio
    Elliptical: 45 min

    Nutrition
    Burned: 3407
    Consumed: TBD
    Deficit: TBD
    Ratio: TBD
    Hey Bud,

    You are back in the gym now. I've often felt guilty from the absence, but benefited from it. So stay focused AND DON'T GET DOWN ON YOURSELF!!! (but put the ice cream down for the week. )
    My The 1 LOG: http://anabolicminds.com/forum/steroids/254164-my-one-log.html
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    Yeah, I'm not taking that DL performance as a complete failure. I just need to ease back into it.
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    here Beo.. give Ubi a hug... I've been there... I had three weeks off recently due to some huge events in my life... and came back with a pitiful showing in the gym....

    anyways, you can stop hugging now... getting weird.
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    I'd hug longer but those nunchucks are intimidating
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    7/5/2006

    DAY 1B: CHEST/BACK WIDTH/DELTS/BACK THICKNESS/TRIS

    BB Incline Bench
    45x20
    45x15
    135x8
    165x5
    185x10 RP@7
    ~Lost a couple of reps here, but not as bad as the loss on leg day

    CG Pulldown
    60x15
    60x10
    80x8
    100x5
    120x4
    150x20 RP@13

    DB Raise
    8x15
    15x5
    25x21 RP@14

    BB Rows
    45x15
    135x8
    185x5
    205x13 RP@8

    EZ Skullcrusher
    30x15
    50x8
    70x20 RP@13, 18

    Nutrition
    Burned: 3274
    Consumed: 2814
    Deficit: 460
    Ratio: 58/27/15

    Overall, strength is more on track than expected. Bring it on :bb:

    Last edited by Beowulf; 07-06-2006 at 07:23 AM.
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    7/6/2006

    DAY 2B: BIS/CALVES/FOREARMS/ABS

    EZ Preacher Curls

    30x12
    40x8
    60x5
    70x3
    80x11 RP@8 (lost 1 rep from last time...not too bad)
    50x23 straight set

    Seated Calf Raise
    0x20
    45x12
    70x8
    85x5
    115x4
    150x20 RP@10,16 PR
    115x15 straight set

    DB Wrist Curls (palms up, seated)
    15x20
    20x20
    25x20
    30x20

    Woodchop (for obliques)
    40x15 (chest level)
    50x15 (chest level)
    60x15 (chest level)
    40x15 (from bottom of pulley)
    *this is a great exercise for obliques, and to a lesser degree, abs
    http://www.bodybuilding.com/fun/henkin8e.jpg

    Nutrition
    Burned: TBD
    Consumed: TBD
    Deficit: TBD
    Ratio: TBD

    Today should be the day to update my goal for the last year, but I've modified it in my sig to extend for 1 more month, due to getting off track with being out of town for the conference. Again, I feel like I'm getting back on track with my workouts. Gotta keep truckin'
    Last edited by Beowulf; 07-06-2006 at 04:28 PM.
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    Hey Beo, just wanted to let you know I have been secretly following your log whilst hiding in the shadows. All the while ready to pounce like Ubi would on his next victim.
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    happy birthday beo
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    Quote Originally Posted by Beelzebub
    happy birthday beo
    Just another day closer to dying right. How depressing is that.

    BTW, don't work those "claves" too hard. Don't wanna pull a claf muscle now do you.
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    Quote Originally Posted by Beelzebub
    happy birthday beo



    Quote Originally Posted by natedogg
    Just another day closer to dying right. How depressing is that.

    BTW, don't work those "claves" too hard. Don't wanna pull a claf muscle now do you.
    Nice catch. Frightening that I'm an English teacher, isn't it...

    I'm one day closer to dying, or as I prefer to think of it, one day closer to the best shape of my life. Otherwise I'd sit on the couch and eat ice cream all day. Hmmmmmmmm, ice cream
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    happy birthday bro.. how did you like my side of the country? Maybe next time you won't be so shy huh? Although, you were 2 hours south of me... ..... ... ... I digress.... keep up the logs.. some of us (namely I) are too lazy to keep them.
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    Thanks Ubi. I realized that I was spending Monday through Friday with my entire grade level team, and we were in workshops from 7:30-4pm every day. I didn't have time to do anything, and I had to be on my best behavior. They thought I was tapped b/c I stayed out until 2am when the night that my buddy drove down from LA to catch up.

    I love your side of the country. Pacific Beach made me curse the sanctity of marriage (figuratively, of course). I could really get used to living out there, and would actually go for it if life wasn't so fleeting. I just got hired at one of the best city schools in the country (a rare opportunity), and the lady and I will probably start having Beowulfitos in a couple of years, so we'll need to rely on family a lot then.

    I really wish I had spent a few years in SoCal in my early twenties One thing is certain: I'll be headed out that way again to visit my buddy just outside LA. If I make it this summer I'll definitely give you a shout, and maybe even get some workouts in next time.
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    Quote Originally Posted by Beowulf
    I really wish I had spent a few years in SoCal in my early twenties One thing is certain: I'll be headed out that way again to visit my buddy just outside LA. If I make it this summer I'll definitely give you a shout, and maybe even get some workouts in next time.
    SoCal is the ****.
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    socal is definately the place to be.

    if you can afford it.
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    Yeah, I heard that the avg price of a home is $600,000, and there are not many job opportunities. Definitely not the place for a teacher to start a family, but a very nice place to visit.
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    7/7/2006
    Day 3B: QUADS/HAMS/ABS
    Hack Squat

    0x15
    90x8
    180x5
    230x4
    270x3
    320x12
    270x16
    I was aiming to duplicate my last effort, and did almost exactly, except that I bumped into a buddy and ended up having a 2min rest between the 320 set and the 270 set. Definitely getting back on track.

    Leg Curl
    40x12
    60x8
    80x5
    100x3
    120x18 RP@11, 15
    Got the same on this, but I needed an extra RP


    Nutrition
    Burned: 3318
    Consumed: TBD
    Deficit: TBD
    Ratio: TBD
    Last edited by Beowulf; 07-28-2006 at 06:35 AM.
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    7/11/2006

    Cardio: 30 Min in a.m.

    DAY 1C: CHEST/BACK WIDTH/BACK THICKNESS
    Dips

    90x12 (on machine)
    90x12 (on machine)
    0x5
    0x6
    0x6
    35x4
    50x16 RP@9, 14
    (Did a 2nd RP here to beat what I did last time; would've come up 1 short)

    Wide Neutral Grip Lat PD
    60x12
    80x8
    100x6
    110x4
    120x3
    130x14 RP@9
    T-Bar Rows
    45x10
    90x5
    135x7 :
    I was really short on time, so I didn't really rest between any of these, and had to screw before doing the set properly. Back thickness is usually my strongest movement, so if I have to botch an exercise, this is the one to do it on.

    I'm still having a tough time making it to the gym b/c I keep having conflicts. I'm finally getting a summer schedule down, which is good b/c ironically, the lack of routine makes it hard to find time to hit the gym. Saturday was scheduled off. Sunday, the fam celebrated my B-Day, so I was there all day, and the gym closes early. Monday, my wife had a minor procedure done, and was in extreme pain, so she understandably wanted me with her all day (you wouldn't believe how sensitive I can be ). I finally made it in today, but had started a major project all day. I took the wife out for a belated b-day dinner (3months late ), so I had to leave the gym halfway through my workout. I'll do delts and tris with abs, calves and bis tomorrow. No big deal.

    The dinner was awesome. Any Bostonians out there should check out Dali (named for the painter), a Spanish tapas restaurant on the Somerville/Cambridge line. Awesome food. We had to get a b-day dessert, and you won't believe what my wife wanted: a traditional Spanish dessert, flan, but this one was called "Ubiquitous Flan". Something you want to tell me Ubi? Any reason she'd pick that you fecker... :bruce:

    I'm sure this will sound wrong, but Ubi was delicious

    I'm not even gonna try to count cals for the day after eating 7 different tapas plus dessert. Suffice to say I won't have a cheat for a while.
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    7/12/2006

    DAY 2C (Modified): TRIS/DELTS/BIS/FOREARMS

    CG Bench:

    45x15
    45x15
    95x8
    135x5
    160x3
    185x10 RP@7
    Tris were a bit fatigued from dips yesterday, otherwise I think I would have beaten this

    BB Curls (Wide)
    30x12
    40x8
    50x6
    80x4
    90x4
    100x9 RP@6

    Upright Rows
    30x12
    40x10
    50x4
    70x3
    80x15 RP@10

    Reverse EZ Curl
    30x12
    40x5
    50x18 RP@12

    I got up early today to get this workout in before working today. I'm sick of missing workouts, so I'll fit them in whenever I can (as long as it doesn't jeopardize my marriage )

    I'm doing manual labor all day, so I'm not sure how much I will need to increase cals. I'll listen to my body and tweak cals accordingly.

    Consumed: 30009
    Burned: Haven't a clue, based on manual labor.
    Ratio: 43/34/23
    Last edited by Beowulf; 07-13-2006 at 04:53 PM.
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    7/13/2006

    DAY 3C: QUADS/HAMS

    Barbell Squat

    45x12
    45x10
    135x5
    135x10
    165x5
    185x4
    205x3
    225x12
    135x20 (only had about 30-45sec. rest before doing this)

    Reverse Hyper-Extension
    8
    12
    12

    Nutrition
    Consumed: 2779
    Burned: 3178
    Deficit: 399
    Ratio: 46/34/20
    Last edited by Beowulf; 07-13-2006 at 08:21 PM.
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    7/16/2006

    DAY 1A: CHEST/BACK WIDTH/DELTS/BACK THICKNESS/TRIS

    DB Bench

    35x12
    45x10
    55x7
    65x4
    75x3
    85x14 RP@10, 13
    I dropped the weight down on this one to hit more reps

    Pullups
    (warmups on Lat PD)
    60x10 (LPD)
    80x10 (LPD)
    100x6 (LPD)
    80x6 (LPD)
    3
    3
    20 PR
    RP @12, 17
    I felt weak while warming up, but I depussified my mindset for the working set

    Arnold Press
    25x10
    35x6
    45x5
    55x14 PR
    RP@10

    Seated CG Rows
    50x10
    80x7
    100x4
    120x23 PR
    I added 10lbs and got the exact same reps as last time

    Tri PD
    50x5
    75x5
    90x21 PR
    I got three reps more than last time. I think it is time to bump up the weight on this one :bb3:

    I've been painting a house for the last week, which means my calorie expediture is dramatically up. I had to hit a deadline by yesterday, which meant twelve hour days in 90+ degree weather with ridiculous humidity. Amazingly, I stepped on the scale today and am actually up 1lb. I don't know how that is possible, so I'll check it again this week.
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    Nice work man. I am getting more and more intrigued by this "Dogg Crapp". Have to give er a go on the next rotation.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    7/18/2006

    DAY 2A: BIS/CALVES/FOREARMS/ABS

    DB Curls

    20x10
    25x8
    30x6
    35x4
    40x3
    50x15 PR
    --RP@8, 12

    Standing Calf Raise
    100x10
    150x8
    200x6
    275x8
    325x5
    375x4
    425x16
    --RP@10
    This tied what I did last time, but I think that in itself is an accomplishment b/c I've spent dozens of hours standing on ladders and roofs for the last week. Anyone who has done the same knows the toll this takes on the calves.

    DB Wrist Curls
    20x12
    25x12
    30x15

    Hanging Leg Raise
    (warmup with crunches)
    10
    10
    10
    10
    (HLR)
    3
    3
    20 RP@12, 17

    Nutrition
    Consumed: 2756
    Burned: A poopload...scraping and sanding in 96 degree weather for 5 hours
    Ratio: 45/38/18 (P/C/F)
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    Yesterday's Workout


    7/20/2006
    *Didn't have time to post this up yesterday.

    DAY 3A: QUADS/HAMS

    Deadlifts

    135x6
    135x6
    225x4
    225x4
    275x3
    315x1
    365x4
    315x6

    Leg Press
    0x15
    9012
    180x8
    270x5
    360x3
    450x2
    500x20 PR
    RP@13
  •   

      
     

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