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  1. fitcopforlife

    This cut sponsored by iForce: Vrob reduces with Dexaprine and T-33

    This^^ Awesome job Rob and Ideal weight loss.
  2. fitcopforlife

    Fitcopforlife's mini-cut with X Factor and Peak Beta

    SHOULDERS Smith Machine Military Press 135 x16 145 x 12 165 x 10 185 x 10 185 x 9 DB Side delts 35 x warmup 40 x 15 40 x 12 45 x 9 DB Front delts 30 x warmup 35 x 13 35 x 11 40 x 10 Peck Deck Rear delts reverse 145 x 13 145 x 10 145 x 9 145 x 7 Cardio 25 min 4.6 speed...392 cals burned...
  3. fitcopforlife

    Fitcopforlife's mini-cut with X Factor and Peak Beta

    I hear you Tim, I was going to move Leg day for Monday for that's my most energetic day and I could get it over with but have yet to change it up;)
  4. fitcopforlife

    Fitcopforlife's mini-cut with X Factor and Peak Beta

    Yesterday was Legs and I really was in the mood which is usually unlikely for leg day. I started off with a warmup- Leg press 3 plates each side and repped until I could barely squeeze the last one out. Loaded 4 plates and went up a plate on each side each set. Last set was 7 each side and got 8...
  5. fitcopforlife

    Fitcopforlife's mini-cut with X Factor and Peak Beta

    I hit it at my regular gym. The first of next week 3 treadmills and 3 elypticals are coming in and I was sort of waiting on them. Although when that Super Squat comes in my leg day will def be at work.:)
  6. fitcopforlife

    Fitcopforlife's mini-cut with X Factor and Peak Beta

    MONDAY CHEST Nautilus Incline 190 x 16 200 x 11 210 x 9 210 x 8 Flat Bench 135 Warmup 185 x 35 225 x 28 275 x 14 315 x 8 (pleased with this ) ;) 275 x 11 225 x 16 Peck Deck 4 sets at 135 until failure Cardio 25 minutes 4.6 speed 10 min 8.0 incline TUESDAY BICEPS AND TRICEPS Alternating DB...
  7. fitcopforlife

    Fitcopforlife's mini-cut with X Factor and Peak Beta

    I know man, I just hope my employees take advantage of this. It will be accessible 24/7 at no cost. How could you not? Anytime SJ, if you ever have any questions about MN's line give me VelocityRob, or SwolenOne a shout anytime.
  8. fitcopforlife

    Fitcopforlife's mini-cut with X Factor and Peak Beta

    Invalid Link Removed Invalid Link Removed Invalid Link Removed Invalid Link Removed Here are some pics of a good hard work in progress. We are still awaiting a 13 foot DB rack, 3 elypticals, 3 treadmills, and a SuperSquat.
  9. fitcopforlife

    Fitcopforlife's mini-cut with X Factor and Peak Beta

    For a good while now with about a couple month break. I do like the older version better. The XFA is highly recommended and is just as good though. I like to suggest the XFA if you have any joint issues.
  10. fitcopforlife

    Fitcopforlife's mini-cut with X Factor and Peak Beta

    Thanks man for following. Sorry for the lack of updates I took Sat and Sunday off any lifting and nursed this back. It's still a little stiff but getting better. I will post some pics of our Department's Fitness Center tomorrow.
  11. fitcopforlife

    Fitcopforlife's mini-cut with X Factor and Peak Beta

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  12. fitcopforlife

    Fitcopforlife's mini-cut with X Factor and Peak Beta

    Thanks guys, yeah I am stoked. Picked it all up today and am waiting for the rubber flooring tomorrow. I will snap some pictures hopefully after we get everthing in place tomorrow evening. On a side note awesome arm w/o tonight sporting my MN shirt. The gym was packed but the focus was oput of...
  13. fitcopforlife

    Fitcopforlife's mini-cut with X Factor and Peak Beta

    DAY 18 CHEST Incline Smith 145 x 23 195 x 16 225 x 14 245 x 12 275 x 8 Decline 145 warmup 185 x 18 225 x 16 245 x 12 275 x 10 Hammer Strength Incline 3 sets 80 90 100 Peck Deck til failure 3 sets @145 Cardio 22 minutes. 10 min 4.6 speed 8.0 incline 12 min 4.6 speed 0.0 incline Awesome...
  14. fitcopforlife

    This cut sponsored by iForce: Vrob reduces with Dexaprine and T-33

    Life gets busy as hell sometimes, the sledge looks to be an effective and quick workout though.
  15. fitcopforlife

    StaCkCop's Anabeta-01 LOG

    Damn this is identical to one of my w/o's last week. I even had my ipod in my ears and couldn't hear a word, and the buzzkill just kept ranting. If he thinks I am turning Breaking Benjamins down to listen to him he's lost it.
  16. fitcopforlife

    Fitcopforlife's mini-cut with X Factor and Peak Beta

    Sorry for the delay, had to resize. Invalid Link Removed
  17. fitcopforlife

    Fitcopforlife's mini-cut with X Factor and Peak Beta

    Yesterday was Shoulders and Tri's and I had a great workout. I didn't keep up with the numbers but here is what I did. Military press 5 sets DB side delts 3 sets DB Front delts 3 sets Nosebreakers 4 sets rope extensions 4 sets Cardio 25 minutes Treadmill. Sunday-Off HAPPY MOTHER'S DAY To all...
  18. fitcopforlife

    Fitcopforlife's mini-cut with X Factor and Peak Beta

    Man I can't believe you didn't notice the DOMS and pumps, I take in from 250-275 gms protein. How much are you taking in man?
  19. fitcopforlife

    Fitcopforlife's mini-cut with X Factor and Peak Beta

    Day 15 LEGS Leg Presses Warmed up with 4 plates each side with around 22 reps. Used real good form and felt every rep. Set 2:5 plates x 18 Set 3:6 plates x 12 Set 4:7 plates x 10 Set 5: 8 plates x 8 Leg Curls 110 x 17 120 x 14 130 x 11 140 x 9 140 x 8 Leg Extensions 170 180 200 220 240 all...
  20. fitcopforlife

    Fitcopforlife's mini-cut with X Factor and Peak Beta

    Day 14 Back and Bi's Awesome w/o today, the ArA pumps and massive DOMS are in full gear today. My chest is still sore from Monday's workout and my arms felt like they were going to explode tonight. Popped my my pre w/o and 5 XF and here's my lifts. Alternating DB curls 40 x 17 45 x 14 50 x...
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