KLEEN - STRONG BODY STRONG MIND!

Rocket3015

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UPDATE; I hit the squat rack. 95lbs 5 sets, 100 total reps. Some foam rolling on the lower back and legs, abs DONE !! Knee and Shin still feeling pretty good !!
 
MrKleen73

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UPDATE; I hit the squat rack. 95lbs 5 sets, 100 total reps. Some foam rolling on the lower back and legs, abs DONE !! Knee and Shin still feeling pretty good !!
Congrats that is awesome, hope the knee still feels good today!

Speaking of knees mine was giving me a bit of an issue yesterday. I think for a while I am going to rely on mostly pump work, and or BFR, no deep squatting unless body weight only. As far as lifting weights, it will be dead lifts, Hex Bar Deads, and very controlled Sissy Leg Press for thigh work when doing a movement for thigh, otherwise leg extensions and curls or bridges.

I am also going to deload for my upper body for a week or two. Just turn down the intensity a bit. My joints are just pissed off at me right now. Elbows and Shoulders bitching at the moment. My bench press session ended with high rep sets of 185 due to the joints just not warming up.

Bench 5 sets @ 185 - reps were not counted, did a lot of constant tension with shorter rom to really get some TUT going since I couldn't lift heavy.

Pull Ups WG- 15, 12, 8 Pull Ups Normal Grip 2 sets 8 and 4.

Fat Grips DB Arnold Press 55lbs x15 x 4 sets


Biceps focus Negative Chin Up - pulled myself up then took let elbows move forward t focus on biceps and lowered myself as slowly as possible seemed like about a minute, then hung in an occluded stretch for as long as possible. MASSIVE BICEPS PUMP FROM THIS!!!!!!
 
Hyde

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Some beast Arnold’s there, for sure. Bet the pump was real for this one
 
MrKleen73

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Some beast Arnold’s there, for sure. Bet the pump was real for this one
Thanks and definitely, the shoulders were looking like pumpkins! Had a nice triceps pump, and the rear delts were really popping off the top of my triceps giving me that freaky look! :)
 
Rocket3015

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Pumpkin's I Like That !!
 
kenpoengineer

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That last leg session was BRUTAL. Inspirational brother!
 
MrKleen73

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Pumpkin's I Like That !!
Yep big and lines going down them. So pumpkins! :)
That last leg session was BRUTAL. Inspirational brother!
I agree, it definitely was a burner! I was dripping sweat!

Knee is feeling a little better today. So I didn't do damage just inflamed a bit, but still something to keep my eye on. The planned changes to training should help quite a bit. I will go see a Doctor when I get back from Atlanta to have my foot looked at.


Had a great dinner with my son for his Birthday. Had an 8 oz sirloin, steak fries and 2 crown on the rocks.

My other son wants to take me out to Main Event tonight to have some drinks and bowl or something. So we are going to go up there tonight. I will do legs tomorrow most likely some BFR training. Then on the 18th it will be his birthday and we go out for dinner again. So I am probably just going to maintain right around where I am for the next few weeks. Not try to push any progress, just keep myself from regressing much and getting a lot of circulation into my worn and inflamed areas for a bit.
 
MrKleen73

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Had a great weekend, I drank WAY TOO MUCH with my Son! Haha, we had a blast but yeah I was feeling it all day Saturday. We already knew we were going to drink so we Uber'ed to and from the place. Knowing that we felt free to drink and have fun without having to worry about who was driving home. I woke up with a hangover, and literally stayed in the room and chilled most of the day passing in and out of sleep. Bringing the kids in to watch TV in the bedroom for a little bit to spend some time. My wife had bought a share size bag of M&M's so I snacked on those throughout the day until I was ready to eat some real food.

Dinner Friday was a steak and some hot wings. The drink of the night was Crown on the rocks. Was surprised I hadn't bowled in years and managed something over 180 which was the score in the 8th frame. I forgot to look at the final score, I was more impressed with the 6 strikes that game and only leaving 3 open frames. WooHoo!!!!

Drank a couple big gatorades throughout the day. Ordered Pizza and took 4 Blue Sugars to get things where I wanted them. I ended up eating over half a large double chicken, double Canadian ham, roma tomatos and banana pepper pizza from Papa John's for dinner and a couple slices of their chocolate chip cookie. Was damn good!!!!

For a hangover day this was about as good as it could get. Watching TV with the wife kids on the bed as a family!!!

Yesterday was a good day too. Had a great upper body workout. My leg and foot were hurting so I didn't want to push the lower body too much. I might try some bike riding this afternoon. I did do several sets of sled pushes and pulls until my legs were pumped though...

Yesterday for most of the day the diet was turkey breast sandwiches with lots of real cheese. I made my intra drink with 2 servings of POST which is 30g dextrose, and 20g protein per scoop with lots of aminos and other goodies in it and mixed that with a big gatorade. So about 110g carbs there.

I tried bench press, Incline Bench Press, Incline DB Bench and every single one of them lit up the front of my shoulders. It took a little feeling things out to find some exercises my body was feeling the love on. Most of the intensity of this workout was the result of using Intentions, negatives, and some shorter ROM constant tension

Upper Body Dynamic Warm Up

Decline Chest Press 45 per side - repped until RPE9 or failure 4 sets
Supported Isolateral Rows = same
Neutral Grip Shoulder Press Machine = 115 x the same
Rear Delt Destroyers - 40x60 > 20x30 > 12.5x15

BFR Superset - 30 seconds between superset
Incline DB Curls - 12.5x fail x 4 set
Incline Skull Crushers - 55x fail x 4 sets


Holy Bat Pump BatMan! That guys arms are HYUGE!!!!!!!

I had a sick enjoyment watching the veins going EVERYWHERE on my arms! My biceps were just full of viens and blood, my triceps and inner biceps were just covered with a spiderweb of veins! It looked sick!!!! Then when I took the occlusion bands off my arms filled up so big they hurt!!!

Torque Tank Sled - locked hips in place and used full extension whether pulling or pushing. Did 10 sets at 30 yards 5 pushing and 5 pulling to get blood flow and some work for my legs that wasn't going to cause any further issues to arise.

I had two MASSIVE sandwiches in the 3 hour post workout window. Probably a pound or more of turkey breast and 10 cheese slices between them. I also had 2 more handfulls of peanut M&M's post workout. I will be having some more of these today. I bought a large turkey breast and it got pushed to the back of the fridge and hidden. So it wasn't cut when it was supposed to. So now we have to eat it withing the next 3 days. I ain't wasting $40 worth of turkey breast... No Way! I sliced all of it up and informed the kids it was lunch and dinner for the next few days. :)

So I went to the store and got like 6 types of cheese. some lettuce, maters, and a few types of sandwich breads and it was go time!

Surprisingly I woke up this morning looking quite full and still very lean. Maybe even leaner than I started the weekend to be honest.

Yesterday I also took 2 half servings of Blue Sugar to help with carb management.
 
Hyde

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I am glad you had some great family time and good eats this weekend sir!

I read your Dynamic Warmup and then the work below it, thinking you meant that was the warmup, and I was like what kind of maniac is doing 4 sets to the threshold of failure for a warmup?!
 
MrKleen73

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I am glad you had some great family time and good eats this weekend sir!

I read your Dynamic Warmup and then the work below it, thinking you meant that was the warmup, and I was like what kind of maniac is doing 4 sets to the threshold of failure for a warmup?!
Yeah that would be counter productive.

The Upper Body Dynamic Warm Up is a little more warm up and a little less work!

Done on hands and knees

Shoulder Circles to Front x10
Shoulder Circles to Back x10
Cat / Camel x10
Serratus "Push Ups" on Knees x 10
Finger Raise x10
Palm Raise x10
Dislocators x10
Band Pulls x10

Wrist Stretches =
Side 2 Side x10
Side 2 Side with externally rotated hyperextension x10
Hands Twisted Back W/ Palm Up x10
" add in externally rotated hyper extension x10
Hands Twisted Back with Palms Down x10
" add in externally rotated hyper extension x10
Palms Down Hands to the front x10
" add in externally rotated hyper extension x10

This has all of the support muscles of the shoulder girdle, wrists and elbows completely warmed up and stretched out by the end of the warm up.

You can see why I just call it Upper Body Dynamic Warm Up instead of going into it.
 
MrKleen73

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I went for a bike ride yesterday and only had 30 minutes so I really tried to push the pace. Legs had a massive pump when I got off the bike. Was walking the duck walk of a man who just worked legs!

I plan on possibly riding again today if weather and schedule permits. Then I plan on doing some BFR for legs tonight. Probably going to add in some glute activation work for my right glute to see if I can get it back in business.
 
MrKleen73

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Hit up a leg workout and did some glute exercises as well last night.

Aerodyne Bike warm up then 1 sprint on the bike until the pedals slowed a good bit from fatigue.

BFR Leg Press 360x RPE9, RPE9, RPE9, Fail

BFR Leg Extensions - 95 x RPE9, RPE9, Fail
BFR SLDL - 145 x RPE9, RPE9, Fail

Did some prone (face down) leg raises to help with glute activation.


Man my legs were swole, serious veinage all over too! Something sick about how much I enjoy seeing the veins in my quads bulge out as I am doing pressing and leg extensions!

Even though yesterday was a lift day I opted to keep carbs under 100, I had a serving of beans with lunch in a bowl with sirloin fajita meat and salsa. Then just drank a gatotrade with aminos and extra water added in for intra drink. Then I showered and ate 10 oz 93/7 turkey with 2 slices of cheese and coated in mustard for dinner. I woke up nice and tight with no bloat today. Just a little bit of clean up with a nice deficit.

I am kind of looking for a new challenge of sorts. Not sure what it might be, but I want to challenge myself to something. I am thinking meditation or yoga or something that involves a bit of both. Just started reading about the Wim Hof method, and am finding it interesting. Not sure if I will go into that it is pretty intense but there is some very cool information on the good it can do for you and especially when it comes to activating brown fats.
 
MrKleen73

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Enjoyed a great Birthday Dinner with my son last night. Had 4 Blue Sugars a little before leaving then went to a nice Mexican place. Had some chips, a margarita and a bad ass grilled chicken breast covered in shrimp and crawfish with a cream sauce on it, and had that in 3 corn tortillas. Was a hell of a good meal and with the rest of the food from the day probably only got me to about 2500 maybe 3000 calories tops!

Tonight will be a whatever feels good for upper body workout. I think I may have carbs throughout the day today to fuel that one for a MASSIVE PUMP . I brought 2 Blue Sugar to work with me to have with my 2nd meal. I think I might go make myself some oats with PB, or Kerrygold's butter and cinnamon here in a few and have a shake to get things started.
 
Hyde

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That bday dinner sounds absolutely perfect. Glad for you!

You are loving that Blue Sugar aren’t you? I really do. They hit it dead on.
 
Hyde

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Blue Sugar? ...color me intrigued.
Controlled Labs new GDA we released maybe 2 months ago if that. Big dose of Berberine as well as a few other little goodies to help clear blood sugar faster. Tends to help you process big carb meals decidedly better.

Something Matt Porter has mentioned is there is actually no literature to support the notion there is any preference towards muscle cells over fat stores during this enhanced clearing a GDA provides, but anecdotally it will help you look a lot tighter and more full after a lot of carbs - and definitely drives bigger pumps in the gym.

Performax’s Slin Max was the best I knew of prior to us dropping this, but Blue Sugar doesn’t give me heartburn the way Slin Max did.
 
Rocket3015

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I wish we had a good Mexican Restaurant in our town.
 
tyga tyga

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We have a Mexican joint here that is levels above any other Mexican place I’ve been. They make their chips fresh before they come to the table for the queso, salsa and guac which are all made in house as well.

I eat a boatload of my calories from the chip n dip(s) before my actual meal comes out!
 
kenpoengineer

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Drinking, Gatorade, hot wings, massive sandwiches, Mexican food! You have a cast iron stomach!
 
MrKleen73

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That bday dinner sounds absolutely perfect. Glad for you!

You are loving that Blue Sugar aren’t you? I really do. They hit it dead on.
Oh yes! I knew I would and man as much as I have relaxed the structure of my diet I am still impressed with my abs and whatnot. I do an ab check almost every other day. Just to make sure they are in the same realm.
Blue Sugar? ...color me intrigued.
Controlled Labs new GDA we released maybe 2 months ago if that. Big dose of Berberine as well as a few other little goodies to help clear blood sugar faster. Tends to help you process big carb meals decidedly better.

Something Matt Porter has mentioned is there is actually no literature to support the notion there is any preference towards muscle cells over fat stores during this enhanced clearing a GDA provides, but anecdotally it will help you look a lot tighter and more full after a lot of carbs - and definitely drives bigger pumps in the gym.

Performax’s Slin Max was the best I knew of prior to us dropping this, but Blue Sugar doesn’t give me heartburn the way Slin Max did.
Yeah I really like it.

Matt is most likely correct on that part but that is not the part that helps you get leaner. Also it is multifaceted. The body doesn't start to convert carbohydrates to fat until it gets the signal that glycogen stores are full. At that point excess carbohydrate can be converted to be stored as fat. Increased sensitivity allows the muscle to store a little bit more, kind of like when you are ravenous and eat too fast you can over fill your stomach and it stretches a little. Increased GLUT 4 activation can do the same. We have all seen what can happen with a deficit followed by a refeed, super compensation. Increased sensitivity can cause that as well to a smaller degree.

Increasing insulin sensitivity helps with that in a few ways. First it allows the muscles to absorb more carbohydrates, certainly it also increases sensitivity in the fat cells but at that point they can only store the fats that are currently in the blood stream and even then only the saturated fats because the other forms need to be converted to be stored...

Now consider that most fats take about 3 hours to enter the blood stream after eating other than coconut oil / mct's. So then you have the GDA clearing the blood stream of excess blood sugar faster, so that insulin levels drop in between meals limiting fat storage and allowing for fat burn to start over again. This is really where you get your benefits, less insulin exposure throughout the day during low level activity limits storage and allows the body to burn fat more efficiently for fuel.

So not anecdotal just more than one moving part involved in the mechanics.

We have a Mexican joint here that is levels above any other Mexican place I’ve been. They make their chips fresh before they come to the table for the queso, salsa and guac which are all made in house as well.

I eat a boatload of my calories from the chip n dip(s) before my actual meal comes out!
I normally skip out on that and only do the meat, sauce, vegetable content, and a few corn tortillas. I have to be on a full on cheat meal to take advantage of the chips. Plus they had an off menu extra hot hot sauce I was loving. It was grilled habanero salsa! YUM! This places chips are off the chain too. Not sure if they make them their or not but they are light and crispy and just amazing!
Drinking, Gatorade, hot wings, massive sandwiches, Mexican food! You have a cast iron stomach!
If I have too big of a meal that is more bothersome to me than having a lot of spices or stuff. Now if the acid reflux kicks in from a big meal and I had a lot of hot stuff then is REALLY sucks to have that come back up but it is a tight rope I am willing to walk... for now. I ate 2 bowls of their off menu hot sauce which was basically lemon juice salt garlic and grilled habaneros that had been blended into a puree.

The wife had one of those days yesterday and I decided I was going to stay and give her some attention. My shoulders and elbows could use another day anyway. It just seems that every once in a while all of my joints or connective tissue seem to get a bit inflamed for a while then it will subside. So not going to push myself into pain either.
 
Rocket3015

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I luckily have an Iron Gut !! Bring On The Spicy Food!!

(My 10 year old grandson will eat cloves of garlic !!!)
 
MrKleen73

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I luckily have an Iron Gut !! Bring On The Spicy Food!!

(My 10 year old grandson will eat cloves of garlic !!!)
Me and my son like to try novelty hot sauces out, so we will order some online every once in a while then save the bottle to do a taste test together. So far the hottest one we have had was called Da Bomb, it is an extract and it is hot as a mofo! I used 2 drops in a big bowl of chili and was runny nosed, and dripping sweat by the time I was done with it. I mean that chili was hot. Not as hot as the 2 drop taste test directly on the tongue, but still it was brutal!
 
Rocket3015

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I like spicy food, but not so hot that you can't enjoy it !
 
MrKleen73

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I like spicy food, but not so hot that you can't enjoy it !
Yeah, but that line is different for everyone. My idea of spicy might be pretty hot to you. It might be like "Oh Come on. You think that is hot?"

That chili was about the hottest sustained heat I want to enjoy. I like my hot wings, hot enough to make me sweat. Well most any food that is supposed to be spicy I want just enough to get me sweating a little. Which is pretty damn spicy, but IT MUST TASTE GOOD! I put hot sauce of some sort, or peppers, or crushed red peppers on just about everything! I buy spicy yellow mustard and then add more heat to it. However I draw the line at eating things to prove a point. Well other than the drop on tongue taste tests with my son, but we do that for fun and silliness. The hot sauces used there are often just a couple drops in something you cook or whatever and not for putting on a taco or something.
 
Rocket3015

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I buy my Frank's buy the gallon !!
 
love2liftkat

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I love spicy stuff!! I’m with you on the “it must taste good” too!!

Your sons bday dinner out sounds amazing! We have some decent Mexican places around here but I sure miss the Tex-mex style! There isn’t any of that around here sadly!
 
MrKleen73

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I love spicy stuff!! I’m with you on the “it must taste good” too!!

Your sons bday dinner out sounds amazing! We have some decent Mexican places around here but I sure miss the Tex-mex style! There isn’t any of that around here sadly!
Yeah Tex-Mex is proof that Texas can do it better than Mexico Baby!!!! YUM!!!!

Don't get me wrong I like a good taqueria for some Authentic Mexican but Tex-Mex RULES!!!!
 
love2liftkat

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Yeah Tex-Mex is proof that Texas can do it better than Mexico Baby!!!! YUM!!!!

Don't get me wrong I like a good taqueria for some Authentic Mexican but Tex-Mex RULES!!!!
I agree!!! Love authentic stuff but definitely prefer Tex-Mex! Two totally different things! Most of the ones around here are the quick/cheap places that it all tastes the same. Haha
 
DemntedCowboy

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Yeah Tex-Mex is proof that Texas can do it better than Mexico Baby!!!! YUM!!!!

Don't get me wrong I like a good taqueria for some Authentic Mexican but Tex-Mex RULES!!!!
There was a place right outside Ft. Hood that use to be really good. You could get 10 tacos for $1, you just had to buy a medium icetea for $4. It had a bunch of Mexicans working in there and none of them spoke English, so I'm sure it was legit.
 
Rocket3015

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Now I want Mexican food for diner tonight!!
 
MrKleen73

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I am back everyone! Had a great week in Atlanta, got to hang out with some friends and for any of you old timers around here I got to spend 2 evenings with Al, AKA ScottyDoc who used to rep for Finaflex. I had lots of great food and had shrimp and grits in 3 different places and it was different at each place.

Now I just need to drop some of this free eating weight back off. Contemplating reintroducing the Carb Nite Solution again. We shall see but definitely ready to get back to dieting.

I was active from walking around a lot, and doing push ups in the room. Other than that I just took it easy last week. Let my body heal a bit. I kept my form and composition pretty well until Wednesday night. However things started to compound after that.

This was from Wednesday night just before going to bed.

_Abs in Atl.jpg


I am for sure a bit softer now because the wife, kids and I just basically took the weekend as downtime. I had Mexican for dinner Saturday, and pizza and a couple brownies for dinner last night if that tells you anything. LOL Back on the normal food train now. I will be going trace carbs only for a few days minimum and see where I am after that.

Tonight will be some leg work, not sure exactly what all I will do but I am thinking it will most likely be testing some light squatting then maybe some BFR work or something.
 
Rocket3015

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Some R&R and Good Food Never Hurt Anyone!!
 
MrKleen73

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Some R&R and Good Food Never Hurt Anyone!!
Agreed, and I imagine I probably grew a little during my down time. Had been training pretty hard and consistently for a while so between that and the surplus I am sure I grew a little or avoided any muscle loss at the minimum.

One thing for sure... I have BEARD GAINZ!!!! Growing it out a bit to see what it looks like when I let some of the length fill in. My wife actually likes it now which is a total change. When I left it was still on the verge of scruffy and now it is starting to lay down a little more. Can finally see that snow white hair on the sides now that it is longer and looks thicker.
 
kenpoengineer

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ScottyDoc-“winner winner chicken dinner”?
 
hairygrandpa

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Your pic reminds me that I still have a long way to go, damn. BUT, I'm on my way!
 
HIT4ME

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Your pic reminds me that I still have a long way to go, damn. BUT, I'm on my way!
His pic reminds me...really of nothing to about myself. He and I are ying and yang. I got all the fat and he got all the muscles.
 
hairygrandpa

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His pic reminds me...really of nothing to about myself. He and I are ying and yang. I got all the fat and he got all the muscles.
But we need guys like you too. As a reminder to keep grinding. :)

"Daddy, stop eating cake or you will look like him."
 
HIT4ME

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But we need guys like you too. As a reminder to keep grinding. :)

"Daddy, stop eating cake or you will look like him."
Yeah...but what do I have for motivation?
 
HIT4ME

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hairygrandpa

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Nah...that depresses me. But it's good. I will take it, if I motivate you!
You know very well what to do. Open a thread and post before pics, with the promise to be lean in 90 days. I know you can pull it off.
 
HIT4ME

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You know very well what to do. Open a thread and post before pics, with the promise to be lean in 90 days. I know you can pull it off.
90 days? I think last time it tool me 6 months.
 
HIT4ME

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DemntedCowboy

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I can't win on here. First, I am too fat. Then, I will deliver and everyone be say I am doing an extreme diet and stupid, etc.

Geez. Tough crowd.
Your Golden. You do you
 
HIT4ME

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Rocket3015

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You can do or be what ever you want, you just have to want it bad enough!!
 

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