Getting Lean and Focused with Lean EFX Refined

One more bit of info. I'm fighting February 9th, originally I was going to fight at 170 but since I'm hovering around that now my promoter found me one at 165. Start hardcore training on Jan 3rd.
 
Had a great workout tonight. Tried a couple of new things.

Face pulls 70x8x10
Rows 160x10x3
Lat pull downs 130x10x3

Wide grip guillotine curls 80x10x3
Wide grip preacher curls with ez curl bar 45 per side 3x8
Hammer curls 45x10x3

Surprisingly the ez curl bar didn't bother my wrists tonight. Probably because I've taken a break from using it for awhile. Started the guillotine curls a couple of weeks ago. I love the pump I get from doing them. Tomorrow is chest/triceps (if there is a tomorrow) looking forward to expanding my tricep routine. Gonna bump my bench up a notch also.
 
niners4reggie said:
Had a great workout tonight. Tried a couple of new things.

Face pulls 70x8x10
Rows 160x10x3
Lat pull downs 130x10x3

Wide grip guillotine curls 80x10x3
Wide grip preacher curls with ez curl bar 45 per side 3x8
Hammer curls 45x10x3

Surprisingly the ez curl bar didn't bother my wrists tonight. Probably because I've taken a break from using it for awhile. Started the guillotine curls a couple of weeks ago. I love the pump I get from doing them. Tomorrow is chest/triceps (if there is a tomorrow) looking forward to expanding my tricep routine. Gonna bump my bench up a notch also.
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Right on man! I'm going to work on a new routine during pct and I'm going to switch up some exercises and go for reverse pyramids on main lifts I think. I'm down for any suggestions for substitutions for my auxiliary lifts!
 
Just started reverse pyramids myself. Have you tried guillotine curls or flat bench db curls? Heres a link to a killer forearm workout Invalid Link Removed
For chest I like doing cable crossovers starting at shoulder height for a set then raising one click, another set, up another click. Then do that in reverse. Those have all really worked well for me. I'm old school so don't really know a whole lot of new things. So if anyone has suggestions this old dog can learn new tricks!!
 
niners4reggie said:
Just started reverse pyramids myself. Have you tried guillotine curls or flat bench db curls? Heres a link to a killer forearm workout Invalid Link Removed
For chest I like doing cable crossovers starting at shoulder height for a set then raising one click, another set, up another click. Then do that in reverse. Those have all really worked well for me. I'm old school so don't really know a whole lot of new things. So if anyone has suggestions this old dog can learn new tricks!!
Click to expand...

Flat bench curls sound like a nice option. I have to stick with all free weight exercises, I have a home gym. No cable crossover machine....... yet ;)

Its been a while since I bought something new so maybe my wife won't complain lol. But I was thinking a roman chair and selectorized hack squat were going to be my next investments. Not 100% sure though.
 
niners4reggie said:
Weight this morning was 176
Took 1 cap with breakfast
4 egg whites
Oatmeal
Banana
Fat free milk
Whey protein
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10lbs lighter than me...
 
niners4reggie said:
Just started reverse pyramids myself. Have you tried guillotine curls or flat bench db curls? Heres a link to a killer forearm workout Invalid Link Removed
For chest I like doing cable crossovers starting at shoulder height for a set then raising one click, another set, up another click. Then do that in reverse. Those have all really worked well for me. I'm old school so don't really know a whole lot of new things. So if anyone has suggestions this old dog can learn new tricks!!
Click to expand...

I love the cable cross overs, changing height. I start with it high, where I am pushing down working the bottom sid of my chest and keep to odd number on the machine moving up to incline (pushing to face level. Kinda hard to explain sorry.
 
cswalczakny said:
Flat bench curls sound like a nice option. I have to stick with all free weight exercises, I have a home gym. No cable crossover machine....... yet ;)

Its been a while since I bought something new so maybe my wife won't complain lol. But I was thinking a roman chair and selectorized hack squat were going to be my next investments. Not 100% sure though.
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Craigslist baby. Some great deals.
 
02sixxer said:
I love the cable cross overs, changing height. I start with it high, where I am pushing down working the bottom sid of my chest and keep to odd number on the machine moving up to incline (pushing to face level. Kinda hard to explain sorry.
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I know exactly what you are talking about my man. Great workout. Although if I go to high it really seems to hurt my shoulders (improper form?"
 
02sixxer said:
Craigslist baby. Some great deals.
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Craigslist in the early spring is a buyers market. That's when everyone officially gives up on their new year's resolutions lol
 
A buddy cut me a killer deal on whey protein so I stocked up and got my protein intake up to 320g that seemed to keep me full and I was able to cut carbs to 85g. Had decent energy but started getting a pretty bad headache, not sure if that is a side from cutting carbs? Weight is 173.6

On a side note the football game tonight Sucked!! Good thing the Lean EFX is helping with the mood aspect haha.
 
cswalczakny said:
Craigslist in the early spring is a buyers market. That's when everyone officially gives up on their new year's resolutions lol
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TRUE!
I am in the hunt for a Dip/pullup stand with different grip positions. I ve seen them before, but having trouble finding one local.
 
niners4reggie said:
A buddy cut me a killer deal on whey protein so I stocked up and got my protein intake up to 320g that seemed to keep me full and I was able to cut carbs to 85g. Had decent energy but started getting a pretty bad headache, not sure if that is a side from cutting carbs? Weight is 173.6

On a side note the football game tonight Sucked!! Good thing the Lean EFX is helping with the mood aspect haha.
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Don't worry, you at least have a damn good team. I am a Dallas fan and we are playing like 13 year old girls. What do you think about the quarteback situation? I thought Alex Smith was doing good? Although, Kaepernick (sp) is going to be a damn good QB.
 
I'm pumped about the QB situation. I think Kapernick is a frickin beast!! My wife's a Cowboys fan. I think they are going to make the playoffs.
 
02sixxer said:
Don't worry, you at least have a damn good team. I am a Dallas fan and we are playing like 13 year old girls. What do you think about the quarteback situation? I thought Alex Smith was doing good? Although, Kaepernick (sp) is going to be a damn good QB.
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Try being a bills fan bro. Talk about an exercise in masochism
 
niners4reggie said:
Maybe the new stadium will propel them back to greatness
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If it comes with a new team, new coaches, new management and a new owner then its possible!!
 
niners4reggie said:
Lol hold on to CJ Spiller though. That dude's a beast.
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Yeah spiller has done well. Almost thought he was going to be out for a bit there but he seems to be a quick healer too. Probably the adamantium skeleton.
 
Hope everyone had a good Christmas!! Back on the diet tomorrow. Actually did pretty good today all things considered.
 
Just got home from the hospital. Haven't really eaten today so going to cook up some fish and a baked potato quick and hit the gym. Wife is home and in bed. All is back to normal.
 
Wife ok?
Sorry to hear you were at the hospital today.
 
niners4reggie said:
And if that wasn't enough our pipes froze Monday so 3 days with no water it's been quite a few days
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Wow man. Keep your head up Reg, as long as the lady is OK, all is good
 
niners4reggie said:
And if that wasn't enough our pipes froze Monday so 3 days with no water it's been quite a few days
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Damn that sucks. It doesn't usually get that cold here.
 
Weighed myself tonight and I'm at 173. Not bad for this time of year. I'm really noticing the veins in my left bi and shoulders much more than before.
 
niners4reggie said:
Weighed myself tonight and I'm at 173. Not bad for this time of year. I'm really noticing the veins in my left bi and shoulders much more than before.
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Not bad! made it through Thanksgiving and Christmas.
 
Kickboxing and cardio tonight. Didn't overdo it as the hard training doesnt start until next week. Still keeping a clean diet. Consistently keeping calories around 1900. Protein is between 265-300 and carbs around 80-85. Really wanting a cheat day but saving it with New Years Eve coming up.
 
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