RoidRage gets Revenge II

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    1-16-08


    I did a bunch of stuff today..deff. didn't follow a routine.

    Today I had my final exam for gym. Ran a mile in 7:12

    Then I lifted after school as usual.

    Deadlift
    135lbs x 10
    225lbs x 6
    295lbs x 3
    340lbs x 4
    340lbs x 4

    Powerclean
    95lbs x 8
    135lbs x 6
    155lbs x 3
    135lbs x 5

    DB Rows
    25lbs x 8

    This is when I went all over the place..I talked to our new atheltic trainer and hes a cool dude so I was talking to him about stuff..kinda walked around for 15mins and did some exericses.

    Row Machine
    45lbs x 10

    Power runner
    3 sets of 8 reps per leg. 65lbs

    Flat BB Bench Press
    115lbs x 8
    145lbs x 3
    185lbs x 4
    205lbs x 1
    215lbs x 1/2 (spott helped me. took about 10 seconds to finish the rep)


    ----
    some news.


    Im getting bored of negatives. Are these worth it?

    ----In addition, the weight room has changed..

    It is open

    Monday
    Wednesday
    Thursday

    My new routine would be....

    Monday - Chest and Shoulders

    Wednesday - Legs and Back

    Thursday - Abs and Arms


    What do you think about this?
    --
    EX. Workout

    Monday
    Incline BB
    Flat DB

    Wed.
    Squats
    Deadlift
    Leg Press
    Rows

    Thur.
    Ab exercises
    Rope Pull Downs
    Inverted EZ Bar curls
    CG Bench Press
    Incline Curls


    There's a sample..


    ---
    My diet has been ok this week. I have exams and I can't really do that much cooking this week. Need my 4,000 calories


    ---MY LEUCINE HAS ARRIVED! AND IT TASTES HORRIBLE!!

    woo, but im taking 5g PWO

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    1-17-08 Legs and Shoulders


    Did what I could without a spot for most of the Workout

    Squats
    135lbs x 10
    185lbs x 8
    295lbs x 3
    235lbs x 6
    225lbs x 6
    135lbs x 10

    Leg Press
    200lbs x 8
    410lbs x 4
    390lbs x 4

    Military Press
    65lbs x 10
    115lbs x 7
    135lbs x 3 (PR)

    Power-Runner
    8 reps each leg. 1 set. 90lbs


    I need to go higher on all my lifts for my legs becuase I have the energy and strength to do so..I just need to make sure I have a spotter(s) around me.
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    Quote Originally Posted by RoidRageX10 View Post
    some news.


    Im getting bored of negatives. Are these worth it?
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    thanks for the article X.
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    Alright I have 7 full weeks of lifting to go.

    Im going to add in Kre-Alkalyn. I will take 1.5 grams a day of KA for strength along with 3 grams of CM for size.

    Current Records

    Squat 245lbs x 4
    Deadlift 405lbs x 1
    bench 205lbs x 1
    Miliatry Press 135lbs x 10

    I need to add by March 10th

    70lbs to my squat -1 rep
    0lbs to deadlift +2 reps
    25lbs to bench +2 reps
    0lbs to M-Press +7 reps


    Showtime.
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    1-21-08 Chest and Shoulders


    Did what I could at home..

    BTW, the bar weighs 10lbs

    Flat BB Bench Press
    60lbs x 10
    110lbs x 8
    140lbs x 3
    180lbs x 6
    190lbs x 4 (PR) (no negatives)

    Standing Military Press
    60lbs x 10
    70lbs x 8
    90lbs x 9
    110lbs 2 (no idea what happened)

    Front DB Raises (5 second negatives)
    5lbs x 10
    10lbs x 10
    15lbs x 6
    20lbs x 4


    Tonight my diet will be around 3.8 kcals.

    Should I take my Leucine on off days as well?
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    Diet for the 22nd was ~3,900 calories.

    1/23 Diet

    Calories 4250
    Fars -114
    516 - Carbs
    287 -Protein

    I will post my workout tommorow.
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    1-23-08 Back and Legs/Strength Day


    Deadlift
    135 x 10
    225 x 7
    315 x 3
    345 x 4
    375 x 2

    Powerclean (no set reps, just doing what I can)
    135 x 5
    135 x 6
    145 x 5
    155 x 7
    175 x 3
    missed 185
    missed 185

    Squat
    135 x 10
    155 x 6
    225 x 3
    255 x 4
    275 x 3

    Bent Row Machine
    45 x 8
    70 x 6
    90 x 7
    135 x 2
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    1-24-08 Triceps/Abs/leg


    Dips (2 sets till failure)
    BW x 19
    BW x 11

    Rope Pull Downs
    30 x 10
    70 x 8
    120 x 4

    Skull Crushers
    65 x 8
    75 x 3

    Power-runner
    45 x 10 (each leg)
    70 x 6 (both legs same time)
    135 x 8 [right leg]
    45 (few reps, tried to strech knee)[left leg]

    Abs/Agilty
    Lots of DOTS with DB's

    Leg Raises
    BW x 20
    BW x 15

    Incline Crunches
    BW x 10
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    Updates


    1)
    Im at 161lbs now! Im gaining weight (some fat of course) at 4,000 kcals a day. At the rate I'm going, I will get to 170lbs by Feb. 25th (which is one pitchers/catchers start) but depending on what time of the day practices start, my bulk will end Friday, March 7th.

    2)
    On Wednesdays, I am going towards more of a strength day with Squats, deadlifts, cleans, leg press, and rows.

    3)
    I need to mask the taste of Leucine, its horrid. Any ideas? Crystal Light?

    4)
    My goals are going to be just all out 1-rep maxes, not 3 reps.
    Bench - 225lbs
    Squat - 315lbs
    Deadlift 425lbs
    Mil.Press 135lbs 8 times (I dont wanna max press over my head)

    5) My diet on the weekends arentr being kept tracked off, but I have a good idea that im eating 3,400 +
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    Quote Originally Posted by RoidRageX10 View Post
    1)
    Im at 161lbs now! Im gaining weight (some fat of course) at 4,000 kcals a day. At the rate I'm going, I will get to 170lbs by Feb. 25th (which is one pitchers/catchers start) but depending on what time of the day practices start, my bulk will end Friday, March 7th.

    2)
    On Wednesdays, I am going towards more of a strength day with Squats, deadlifts, cleans, leg press, and rows.

    3)
    I need to mask the taste of Leucine, its horrid. Any ideas? Crystal Light?

    4)
    My goals are going to be just all out 1-rep maxes, not 3 reps.
    Bench - 225lbs
    Squat - 315lbs
    Deadlift 425lbs
    Mil.Press 135lbs 8 times (I dont wanna max press over my head)

    5) My diet on the weekends arentr being kept tracked off, but I have a good idea that im eating 3,400 +
    Nice job with the gain. Slow and steady wins the race.

    Squat - 315lbs
    Deadlift 425lbs

    Those are awesome #'s for your bodyweight. No doubt you will hit them shortly with what you have been putting up recently.


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    Quote Originally Posted by Xodus View Post
    Nice job with the gain. Slow and steady wins the race.

    Squat - 315lbs
    Deadlift 425lbs

    Those are awesome #'s for your bodyweight. No doubt you will hit them shortly with what you have been putting up recently.


    Thanks for your support X. You have really gave me some
    great tips. My deadlift is all mental. I know I can pull it, I just need to get mentally prepared to pull it.

    BTW, I finally remembered to use some EVOO with my 16oz of Milk before I went to bed 2 nights ago. The taste wasn't good nor bad, but I felt so much bigger and musclar the next morning and looked more defined in the mirror. I love using the EVOO now and will be doing it everynight! Thanks again for that tip.
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    haha leucine is the worst thing ever. Heres what I started doing and it works the best thus far.

    1.)Mix up some crystal light in a water bottle

    -While holding your breathe do step 2-5

    2.) Dump a little CL in your mouth and hold.

    3.) Dump the Leucine dose in your mouth and shake the **** out of your head to mix it up. Then swallow.

    4.) Drink some more of the CL and swish it around your mouth and swallow.

    5.) Chug about 4 gulps of the CL then breathe.

    I know such a complicated way to get that ish down, but its working OK for me.
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    1-28-08 Chest and Shoulders


    I keep forgetting to take my darn Creatine and Leucine! I need to remember to do that.

    Workout - Chest and Shoulders [33 minute Workout] Very Intense

    *No negative movements on my lifts*

    Chest

    Flat BB Press
    75lbs x 10
    115lbs x 8
    155lbs x 3
    185lbs x 7 (PR)
    195lbs x 4 +2 (+assitance)

    Incline BB Press
    135lbs x 10
    140lbs x 4

    Shoulders

    Seated Military Press
    65lbs x 8
    115lbs x 6
    135lbs x 2

    Standing Push Press
    135lbs x 4

    Last Exercise

    Dips
    BW x 16
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    Im giving up on Leucine right now. If I feel like taking, great. I tried all those tips yet its still nasty. AND my BCAA"s are nasty too so Im buying some Lemonade Xtend for my cut. I havent been taking BCAA's after my WO's, I was just trying to mask the taste.

    Todays "diet"

    Calories - 4439
    F-86
    C-663
    P-253
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    1-30-08 Legs and Back (power)


    Yesterdays diet had ~4,000kcals and 650 carbs =O ~200g Protein and under 90grams of fats

    Deadlift
    135lbs x 10
    225lbs x 7
    365lbs x 6 (PR)
    405lbs x 3 (crazy pr)

    Squat
    135lbs x 10
    185lbs x 6
    225lbs x 3
    255lbs x 6 (too light) (PR)
    275lbs x 5 (PR)

    Powerclean
    135lbs x 4
    155lbs x 3
    175lbs x 1

    Row Machine (way to light)
    45lbs x 8
    90lbs x 8
    115lbs x 6


    I TORE THE WEIGHTS UP TODAY! Man Deadlifting felt EXTREMLEY Light and My squats and rows could have been heavier. I didn't expect my weights to go crazy like this. Still got 10 workouts left until Pitchers and catchers start for baseball (but there might be another 2 weeks of my bulk during that time).

    It was cool having 8 people stare at me when I was repping 365 on my deadlift too. 365 even felt too light and needed to go heavier.

    Reasons today rocked:
    -8 hours of sleep
    -Consitent Diet (4,000kcals)
    -Creatine and Protein (thats it)
    -"im gonna lift you" and "no one is gonna get in my way" mentaility.
    -Visualizing my workouts.
    -Workout planned out (ie what lift im doing first and how much weight/reps)
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    1-30-08 Diet


    Calories - 4,200
    P-295
    C-530
    F-100
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    Last Workout of Janurary '08


    Triceps

    Bar Pull-Downs
    30lbs x 10
    60lbs x 8
    100lbs x 3
    120lbs x 11 (PR)
    140lbs x 8 (PR)

    Skull Crushers
    70lbs x 5 (PR)
    70lbs x 5 (PR)

    Dips
    BW x 10

    Abs

    Incline Crunches
    BW x 15
    25lbs x 5
    BW x 8

    Hanging Leg Raises
    BW x 10
    Bw x 15

    Agility Work

    Did some jump roping.
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    wooooowhhheeeee. How much you weight now RR?
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    Quote Originally Posted by Distilled Water View Post
    wooooowhhheeeee. How much you weight now RR?
    162lbs

    and loving it!

    I wish I just would have ate 4,000kcals when I first started lifting. Heck Im not even taking my creatine regularly.
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    Meal 1 5:30 AM
    -3 eggs
    -5 strips Turkey Bacon
    -Chicken Breast

    Meal 2 6:30 AM
    -4 Slices Wheat Bread
    -Fish or Pasta
    -8oz Milk

    Meal 3 10:30 AM
    -Protein Shake (4 slices of bread during school)

    Meal 4 12:30 PM
    -2 Deli Turkey on Wheat Sandwhiches
    -8oz Milk

    Meal 5 3:15 PM (Instant PWO)
    -Bagel
    -Yogurt

    Meal 6 3:45 PM (Post-Workout)
    -8oz Chicken Breast
    -16oz Milk

    Meal 7 5:00 PM
    -Pasta or Fish

    Meal 8 7:00 PM
    -6oz Ground Turkey

    Meal 9 9:00 PM
    -16oz Milk
    -1 TSBP EVOO

    Heres an updated copy of my diet. Had to find a better way to eat. I will still add in some fruit daily.

    Calories - 4,520
    P-318
    C-523
    F-123

    I only have a ~month left of bulking. I want to make sure Im eating more then enough and lifting extremley hard.

    I will be increasing my overall volume by a few sets now.

    Chest- 3 exercises (5 Heavy sets)
    Shoulders - 2 exericses (4 Heavy sets)
    Back - 2 exericses (4 Heavy sets)
    Legs - 3 exercises (6 Heavy Sets)
    Triceps - 2 Exericses (4 Heavy sets)
    Biceps - 2 exericses (4 heavy sets)
    Abs - 3 exercises

    Monday
    Flat Bench
    Incline Bench
    BW Dips (2 sets to failure)
    Military Press
    DB Raises (front or side)

    Wednesday
    Squat
    Deadlift
    Powerclean
    Leg Press/Power-runner
    Row Machine

    Thursday
    V-Bar Pull-Downs/CG Bench Press
    Skull Crushers/Dips
    RG EZ Bar Curls (reverse grip)
    Hammers
    Incline Crunches
    BW Leg Raises
    Med Ball


    Start with 10 minutes Stretching. ~5 minutes Jump Rope

    End with 5 minutes stretching ~5 minutes jump rope
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    2-4-08


    Flat BB Bench Press
    95lbs x 10
    115lbs x 8
    165lbs x 3
    190lbs x 6
    195lbs x 3 (+2)

    Incline BB Press
    95lbs x 8
    140lbs x 7
    155lbs x 3 (+1)

    Seated Military Press
    95lbs x 6
    120lbs x 5
    135lbs x 2 (+1)

    After this my shoulders were dead

    Push Press
    95lbs x 12

    Dips
    BW x 12

    Did some crunches and lots of jump rope/stretching. Great workout!
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    2-6-08 Legs and Back


    Stratle Deadlifts
    135lbs x 10
    225lbs x 7
    315lbs x 3
    385lbs x 3
    415lbs x 2 (PR)

    Squats
    135lbs x 10
    205lbs x 6
    225lbs x 3
    275lbs x 5
    295lbs x 5 (PR)
    315lbs x 2 (PR!!) Hit my goal +1 rep!

    Powerclean
    135lbs x 6
    135lbs x 4
    135lbs x 2 (after leg press)

    Leg Press
    190lbs x 8
    290lbs x 6
    430lbs x 6 (PR)
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    2-7-08


    This workout stunk. I wasn't motivated and staying on track.

    CG Bench Press
    65lbs x 10
    95lbs x 8
    165lbs x 2 (hand to hand grip, which was dumb)
    155lbs x 6 (6 inches from hands)
    215lbs x missed (normal grip)

    Bar Pull-Downs
    30lbs x 10
    60lbs x 8
    100lbs x 3
    150lbs x 6
    160lbs x 4

    EZ Bar Curls
    35lbs x 10
    55lbs x 8
    65lbs x 4 (Reverse Grip)
    75lbs x 6

    Ab Work.
    Incline crunches/leg raises.

    random crap that im done doing.



    My diet hasnt been perfect the past week, but Im back on track.
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    I'm going back to my original plan.

    M- Chest and Tri's

    W- Back and Legs

    Th - Shoulders and Abs (biceps if i want to)

    my shoulder's are way to sore after doing flat/incline presses. and my shoulders arent too sore after Wednesday.
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    I changed my mind about my diet for the last 2 weeks. Im not going to be eating 4,500 kcals like I wanted to. Im going to eat more around 3,500 calories to limit fat gain and save money. I will make up a rough outline and post it later tonight.
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    Meal 1 5:30 AM
    -3 eggs
    -4 strips Turkey Bacon

    Meal 2 6:30 AM
    -4 Slices Wheat Bread
    -8oz Milk

    Meal 3 10:30 AM
    -Protein Shake

    Meal 4 12:30 PM
    -2 Deli Turkey on Wheat Sandwhiches
    -8oz Milk
    -Apple

    Meal 5 3:15 PM (Instant PWO carbs) 5:1 Carbs to Protein
    -Bagel (60g)
    -Yogurt (45g)

    Meal 6 3:45 PM (Post-Workout)
    -16oz Chicken Breast

    Meal 7 5:00 PM
    -Fish or Family Dinner (~400cals 20g protein)
    -8oz Milk

    Meal 8 7:00 PM
    -Tuna with low fat Mayo. No Bread

    Meal 9 9:00 PM
    -16oz Milk
    -1 TSBP EVOO

    Caloires - 3,520
    P - 280
    C- 345
    F- 117

    If I don't follow this exact diet, I most likley ran out of milk or yogurt and ate a small pizza or ate some rice/pasta. I'm going to do my best to keep the macros consitenet though and keep my frig. full of food.

    All my bulking ends on Febuary 22nd. I will eat a little above matinence the next week to test my Personal Records in Bench, Squat, Deadlift, and Military Press. Then, I will begin my cut.

    BTW, I haven't weighed myself in a while, and dont plan on weighing over 165lbs.

    170lbs is my goal, but I will be satisfied to be anywhere between 167-170lbs.
  28. Senior Member
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    Maxing it Up


    I was tearing the weight up today. I felt great and got my maxes in. I have a powerlifting comp on Saturday.

    This was suppposed to be a normal workout, but I decided to go heavy and get my maxes.

    Stratle Deadlift
    135lbs x 10
    225lbs x 7
    315lbs x 3
    385lbs x 3
    430lbs x 1 (PR) HIT GOAL +5lbs

    Squat
    135lbs x 10
    225lbs x 6
    245lbs x 3
    295lbs x 2
    335lbs missed
    335lbs x 1 (PR) +20lbs
    missed 350

    Powerclean
    135lbs x 5
    185lbs missed
    185lbs x 1 (PR)

    Bench
    135lbs x 3
    185lbs x 1
    205lbs x 1
    225lbs x 1 (PR) GOAL HAS BEEN MET
    missed 235,235

    Did a set of Rows, the powerrunner, and did 225lbs on SLDL just to feel it.

    I am up 5lbs!

    I weigh 167lbs and that was after my workout with no food in my stomach.
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    Quote Originally Posted by RoidRageX10 View Post
    I was tearing the weight up today. I felt great and got my maxes in. I have a powerlifting comp on Saturday.

    This was suppposed to be a normal workout, but I decided to go heavy and get my maxes.

    Stratle Deadlift
    135lbs x 10
    225lbs x 7
    315lbs x 3
    385lbs x 3
    430lbs x 1 (PR) HIT GOAL +5lbs

    Squat
    135lbs x 10
    225lbs x 6
    245lbs x 3
    295lbs x 2
    335lbs missed
    335lbs x 1 (PR) +20lbs
    missed 350

    Powerclean
    135lbs x 5
    185lbs missed
    185lbs x 1 (PR)

    Bench
    135lbs x 3
    185lbs x 1
    205lbs x 1
    225lbs x 1 (PR) GOAL HAS BEEN MET
    missed 235,235

    Did a set of Rows, the powerrunner, and did 225lbs on SLDL just to feel it.

    I am up 5lbs!

    I weigh 167lbs and that was after my workout with no food in my stomach.


    Nice work with setting goals and meeting them, ahead of schedule too! Couple more lbs and you can check that off your list.

    Wish I had the drive you do at your age.
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    Quote Originally Posted by Xodus View Post


    Nice work with setting goals and meeting them, ahead of schedule too! Couple more lbs and you can check that off your list.

    Wish I had the drive you do at your age.
    Thank you very much sir! I appreciate your kind words!

    Yes I need 3 more lbs to hit my goal and then I will have succesfully met all of my goals (I'm not worried about my Military Press any more). I wanted to make sure the big 3 lifts were nailed.
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    Newton Falls Powerlifting Comp.

    Bench
    210lbs
    220lbs
    missed 235lbs

    Squat
    285lbs
    315lbs x 2 (haha yea..)
    missed 335lbs

    SLDL (I always do stratle)
    275lbs
    315lbs
    365lbs


    Well I finished 6th overall out of 19 guys and won myself a medeal for the 165lbs Weight Class.

    There were some strong dudes in my class. Very impressive ALL NATURAL lifters.

    New goals posted in sig for next comp. in 3 weeks.
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    Quote Originally Posted by RoidRageX10 View Post
    Newton Falls Powerlifting Comp.

    Bench
    210lbs
    220lbs
    missed 235lbs

    Squat
    285lbs
    315lbs x 2 (haha yea..)
    missed 335lbs

    SLDL (I always do stratle)
    275lbs
    315lbs
    365lbs


    Well I finished 6th overall out of 19 guys and won myself a medeal for the 165lbs Weight Class.

    There were some strong dudes in my class. Very impressive ALL NATURAL lifters.

    New goals posted in sig for next comp. in 3 weeks.
    Bad ass bro!!!!

    At 15 I dont think my dead was even within 50lbs of your's. I didn't have a clue on nutrition, was just strong I guess. You got a great concept of how to eat. You should just keep blating thru PR's every few weeks. Keep it up man
    Serious Nutrition Solutions Representative
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    Quote Originally Posted by Distilled Water View Post
    Bad ass bro!!!!

    At 15 I dont think my dead was even within 50lbs of your's. I didn't have a clue on nutrition, was just strong I guess. You got a great concept of how to eat. You should just keep blating thru PR's every few weeks. Keep it up man
    Funny thing was, I pulled it up in like 3 seconds. haha it was my first time going "heavy" on SLDL's do i kinda just went easy.

    I love the way I eat. I can eat pizza (in small amounts) occasinly, still eat healthy, and not lose focus.

    Ive got 3 weeks to the Columbina Powerlifting meet, and hoping to lift over 1,000lbs Total. Which actually, I'm looking around 1,050. Im gonna eat big and train hard for 3 more weeks, take a week off, and then start my quest for my abs.
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    Quote Originally Posted by RoidRageX10 View Post
    Funny thing was, I pulled it up in like 3 seconds. haha it was my first time going "heavy" on SLDL's do i kinda just went easy.

    I love the way I eat. I can eat pizza (in small amounts) occasinly, still eat healthy, and not lose focus.

    Ive got 3 weeks to the Columbina Powerlifting meet, and hoping to lift over 1,000lbs Total. Which actually, I'm looking around 1,050. Im gonna eat big and train hard for 3 more weeks, take a week off, and then start my quest for my abs.
    haha. My quest for abs is almost over.

    If you like chicken bbq pizza I have a bad ass recipe for it and it's 100% awesome for a bulk, carb up meal, or "super healthy" cheat meal.
    Serious Nutrition Solutions Representative
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    Quote Originally Posted by Distilled Water View Post
    haha. My quest for abs is almost over.

    If you like chicken bbq pizza I have a bad ass recipe for it and it's 100% awesome for a bulk, carb up meal, or "super healthy" cheat meal.
    I'm enjoying your log DW. Very good stuff and I can deff. see your abs are showing. Nice.

    I saw that recipe, and I'm going to tell the momma about it.
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    TexasLifter89's Avatar
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    im interested to see how well your workout works. i might borrow it for myself. good luck man im subbed
    - Join Me: Tex89 M-Sten RX Log... Dicing that iron -
    http://anabolicminds.com/forum/cycle-info/222790-tex89s-msten-rx.html
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    nice man i am happy you met your goals and you are now going bigger, i want to make a goal for me of 225.
  38. Senior Member
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    Quote Originally Posted by TexasLifter89 View Post
    im interested to see how well your workout works. i might borrow it for myself. good luck man im subbed
    I've been logging here since January. You can see the progress I have made every week upping the weight or reps.

    I can send you an e-book that explains my routine better.
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    Quote Originally Posted by j0sh710 View Post
    nice man i am happy you met your goals and you are now going bigger, i want to make a goal for me of 225.
    thats a good goal man. Just keep eating as much as I did (4,000 calories) and keep the workouts intense.
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    alright thanks man now that i see how well its going for you it really makes me want to try it. I am thinking of starting a log.
  

  
 

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