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Shredded by summer cont'd. Iparatroop goes from fat to fit.

gokix811 said:
So you finally picked up a foam roller? It hurts a lot at first but you get used to it with frequent use. Just go easy. My favorite is foam rolling the bottoms of my feet. Feels awesome. :)
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I haven't purchased anything yet. Looking at the rumble roller. Looks brutal.
bean5er said:
I am a foam rolling virgin! I need to implement a lot of things to my regimine.

Prolly a good thing to lay off legs homie. Don't you run on Thursdays anyway??
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Do it. It's worth it. And yeah, just finished a little run. Couple miles.
Montego1 said:
Foam rolling ur lats on ur side is bad but rolling front delts and outer chest with a tennis ball is one of the worst pains imagineable.
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Dude, it hurts in a good way. But it hurts nonetheless.
snagencyV2.0 said:
huh
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Never miss a beat, do you?
 
iparatroop said:
It's feeling better, but I don't want to keep aggravating it. I have big plans for September and I have to be 100% so I may have to play conservative for a bit.
I'm about to invest in this foam roller jimbuick told me about. Expensive but looks worth the price.
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It is awful. I've used it before and its way better. But I'm soooooooooo cheap lol.
 
Have yet to get into the world of foam rolling - hear all sorts of good stuff about it... Anyone have any material (vids/links/etc) they recommend?
 
A rolling pin is way easier for legs. I use hard foam for back. Ball for chest and arms/neck
 
20130531

Shoulders

BB Shrug
225x15
315x10
335x10
225x15

SS seated OHP/standing DB front raises
60x10/30x10
70x10/30x10
70x10/30x9
75x8/30x8

SS DB upright rows/BO lat raises
45x10/20x10
45x10/20x10
45x10/20x10
45x10/20x10

SS 6-ways/Horizontal Press
10x10/10x10
10x8/10x10
10x8/10x10

SS cage presses/High pulley face pulls
115x10/120x10
115x10/120x10
115x10/120x10
115x10/120x10

All rest periods between :45-1min
Horizontal presses I did a little differently today. I hooked my heels under the bench and arched my back so I could keep my chin elevated and kept my pecs off of the bench. Felt like I could hit the traps and rear delts a little better and allowed for better form and slower contractions. I'll video these next shoulder session.
Pump was ridiculous and my shoulders were on fire. Good day today. Max pump is crazy, and I can't say that enough.
 
Likin those 6 ways and cage presses buddy!
 
20130601

Long day yesterday. Day began with some scrambled eggs with a little bit of shredded pepper jack.
Dug post holes by hand and set posts for the new fence in the back yard. Carried a bunch of cement around as well. Lots of sun yesterday and I'm burnt. After 6 hours of building the frame for the fence, spent 3 hours playing softball. Good day overall.

Today should be almost as physically exerting. Have to finish the fence today and may go for a run on the beach. We'll see.
 
Nooshefx said:
Run on the beach? Really dood... must be nice
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Well, not your traditional "on the ocean" beach, but it's on the Puget Sound so it's close enough. I didn't make it today anyway, but I have a brand new fence made of cedar that's 6ft tall. Gained about 100 sq ft of property out of the deal and only cost $400 and a sunburn. Good weekend if you ask me.
PalmFist said:
Who doesn't? Haha
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Agreed. Often, I say "aloha" to people here when it's raining. Makes me think of sun and warmth. Sometimes when I'm running, I imagine I'm on the beach and BOOM, there I am.
 
Big giveaway here folks. Get in on it. Never hurts to enter. Hell, you can't win if you don't. I mean, who doesn't want free stuff?

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20130603

Quick chest day today.
Flat bench
4x12

SS incline bench/incline flyes/weighted knee raises
4 sets 10/8/15

SS hex press/flat flyes
4 sets 10/10

Push-ups
3 sets to failure

Had to get to work early so cut things short. Decent day though. Busy day today so I won't be around much.

Weight is 192.5 today.
 
20130604

Back

SS RVDL/BO DB rows/DB Pullovers
WU 135x12
225x10/65x10/65x8
245x8/65x10/65x8
245x8/65x10/65x8
245x8/65x8/65x8

SS WG Lat pulldowns/seated rows/straight arm pulldowns
115x10/130x10/60x8
115x10/130x10/60x8
130x8/130x10/60x8
130x8/130x10/60x8

SS lat stretchers/standing 1 arm cable rows/Lower back extensions
115x10/70x10/25x8
115x10/70x10/25x8
115x10/70x10/25x8
130x8/70x10/25x8

Rest periods :45. Lower back smoked. Reset on every RVDL rep. These became difficult in this format with the limited rest and supersets. Get a lot of funny looks doing these too.
So, I've been experimenting with my diet as of late to see what effect low/med/high carb days have on my body. I'm a pound heavier than I was when I started all of this in February, but significantly leaner and bigger. Today starts a lockdown diet where my intent is to drop nearly every ounce of fat that I have over the next 8ish weeks. I'm still in hiding and will be for a while. I promise that I will emerge in great shape. Stick around for some drastic progress.



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napalm said:
Looks like you're gonna need some bigger shirts pretty soon there brotha...
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Yeah, these shmediums gotta go. Think I'll step up to an extra medium!
snagencyV2.0 said:
^^ dude got thick quick dint he?
looks like a real troopa now :)
awesome turnaround here, dave is doing good things!
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Thank you for the kind words sir.
gokix811 said:
Beefy! I need to step up my game.
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Yeah, but only the 80% beef. Got some fat to cut yet.
bean5er said:
BOOM

:winning:

Definitely bigger brochacho nice work
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Thank you Angelina Brolie. Tryna get on your level.
edje007 said:
freaky troopa:)

Getting bigger by the day.....
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Thanks buddy. I got some big shoes to fill. You other guys are much bigger than I am, got some work to do on my end.
 
My level of what? Bro names? Ain't gonna happen Brosama Bin Laden. If ur speaking leanness well I'm sure you'll pass me soon :-(
 
Damn dude! You got jacked since the last picture i saw of you! Looking awesome man. Your killing it.
 
bean5er said:
My level of what? Bro names? Ain't gonna happen Brosama Bin Laden. If ur speaking leanness well I'm sure you'll pass me soon :-(
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I was speaking of leanness, and I doubt I'll catch you. I'm gonna give it a go though Alfonso Sorianbro
Airborne42 said:
Gettin big bro haha ****
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That makes me feel good coming from you.
snagencyV2.0 said:
be interesting to see what this guy has up his sleeve next..
he continually surprises me, very quick learner
as for you bean - you know what to do brogan - now get on it! :hitwithrock:
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Not a whole lot up the sleeve other than some tattoos. I'm in hiding for a reason tho. Let's see what goodies this way come.
Danb2285 said:
Damn dude! You got jacked since the last picture i saw of you! Looking awesome man. Your killing it.
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Thanks holmes. I mighta put on a couple of pounds. Time to start stripping them off again tho.
 
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