Epistane R3action

LiveToLift said:
You got that in the bag. That epi should be hitting soon. I remember the first few "on" workouts. Gets to the point where you have to force yourself to leave the gym.
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Thanks brother, I wish I could make it up North today to hit some real weight. But I'm going to rep it out today!
 
Danb2285 said:
I actually think the exact opposite of both of these statements.



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thats R3's family right there. Have you been raiding his photo albums again? Mr. B?
 
Legs:

Smith Squats:
135x5 195x5 245x5
(don't know what happened here, every time I got under the weight I got an unbelievable headache. Had to cut out early.)

Leg Press:
400x29 400x16 400x10

Calf Press:
400x30

Rotary Calf Press:
225x18 225x16 225x14

Leg Extension:
170x12 250x10 250x10

Seated Leg Curl:
170x14 250x8 250x8

Now for cardio....
Loading up the babies and going on a bike ride with the family!
 
R3ACTION said:
Legs:

Smith Squats:
135x5 195x5 245x5
(don't know what happened here, every time I got under the weight I got an unbelievable headache. Had to cut out early.)

Leg Press:
400x29 400x16 400x10

Calf Press:
400x30

Rotary Calf Press:
225x18 225x16 225x14

Leg Extension:
170x12 250x10 250x10

Seated Leg Curl:
170x14 250x8 250x8

Now for cardio....
Loading up the babies and going on a bike ride with the family!
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if youre not already, start taking 200mg CoQ10 every day. that will be gone in 3 days, I guarantee it
 
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Ubiquinol is better...more bioavailable than CoQ10
 
I see the basement photos are leaking out. Lol
 
AZMIDLYF said:
Ubiquinol is better...more bioavailable than CoQ10
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this is true. Ubiquinol is the active in CoQ10. Either way, you can't go wrong
 
CoQ or Hawthorn Berry should be good for BP. Id even up your fluid intake 20% and see how that works too.
 
I figured cycle assist would have that covered. When I get up I'll go get it checked.
 
It was nice to get or with the wife and kids today. I think as long as the spring weather is here I will replace elliptical with more quality time with the family. Nothing like pulling two toddlers around right after leg day!
 
That's a win-win right there!!
 
R3ACTION said:
I figured cycle assist would have that covered. When I get up I'll go get it checked.
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cycle assist has a bunch of things in it, but no CoQ10. Believe me when I say that it will most likely solve your issue
 
BPS Cycle Guard
 
Have you considered a GVT style day for chest? It was mentioned earlier about low weight and high reps, GVT is a 10x10 format with moderate weight. May be worth a shot.
Oh, subbed BTW.
 
iparatroop said:
Have you considered a GVT style day for chest? It was mentioned earlier about low weight and high reps, GVT is a 10x10 format with moderate weight. May be worth a shot.
Oh, subbed BTW.
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Thanks for joining brother. So what would a GVT chest day look like?
 
R3ACTION said:
Thanks for joining brother. So what would a GVT chest day look like?
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40-60% of 1RM for weight
DB press palms facing 10 sets of 10-1min rest between sets.
Incline Flyes 3 sets of 10 same, rest period.

You can sub for any exercise you want, basically, but you want compound movements. GVT is boring, but it's effective. The first few sets will feel light, but sets 7-10 are pretty hard. If you complete all reps without form failure, up the weight a bit (10% or so).

Hope that helps.
 
iparatroop said:
40-60% of 1RM for weight
DB press palms facing 10 sets of 10-1min rest between sets.
Incline Flyes 3 sets of 10 same, rest period.

You can sub for any exercise you want, basically, but you want compound movements. GVT is boring, but it's effective. The first few sets will feel light, but sets 7-10 are pretty hard. If you complete all reps without form failure, up the weight a bit (10% or so).

Hope that helps.
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Looks interesting, I like the idea behind it. I think between this and the GreyBush method I will be able to make some changes.
 
R3ACTION said:
Looks interesting, I like the idea behind it. I think between this and the GreyBush method I will be able to make some changes.
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I'm actually doing something very similar tomorrow for chest. Pyramid down then back up on flat bb bench. 10 sets of 10. Followed by pec deck. Sick pump!
 
In the last 3 weeks of his meet training. He's doing well. He is shooting for a 500/315/500 for his lifts. We shall see. Thx for asking big man.
 
AZMIDLYF said:
In the last 3 weeks of his meet training. He's doing well. He is shooting for a 500/315/500 for his lifts. We shall see. Thx for asking big man.
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Good luck to your boy AZ! Daddy must be proud! Know I would be!
 
Alright BP is 148/78.
Feeling rough today, my daughter had to go to urgent care last night. She had a pretty bad ear infection. I was asleep about 3 hours before my wife woke me up to watch my son as she took her in. little lady is feeling better now, but after leg day and bike ride and little sleep makes for a third shift nightmare. Probably won't lift today, I'm going to catch up on sleep.
 
R3ACTION said:
Alright BP is 148/78.
Feeling rough today, my daughter had to go to urgent care last night. She had a pretty bad ear infection. I was asleep about 3 hours before my wife woke me up to watch my son as she took her in. little lady is feeling better now, but after leg day and bike ride and little sleep makes for a third shift nightmare. Probably won't lift today, I'm going to catch up on sleep.
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Bummer dude - ear infections suck! I remember as a kid I had to get stitches in my leg. Went to urgent care & there was this girl next to me with an ear infection - she was in sooo much pain they took her in before me & I was completely ok with that, as she looked like she was in hell... Hope all's well (or getting there) now -
 
R3ACTION said:
Alright BP is 148/78.
Feeling rough today, my daughter had to go to urgent care last night. She had a pretty bad ear infection. I was asleep about 3 hours before my wife woke me up to watch my son as she took her in. little lady is feeling better now, but after leg day and bike ride and little sleep makes for a third shift nightmare. Probably won't lift today, I'm going to catch up on sleep.
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damn dude, that sucks! hope the lil one is feeling better!
 
Hope the little girl gets better soon. Ear infections are like the plague with my kids. At least one of them gets one EVERY year. Very painful. Get some rest brother!
 
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