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Donny
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« Reply #850 on: January 31, 2013, 07:36:21 AM »

yeah i see your super/triset workouts so i got it driving in TO SWITCH IT UP....
yeah shake it up Baby  Grin some great workouts appearing on the thread.. always great to read them.
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« Reply #851 on: January 31, 2013, 07:42:27 AM »

yeah shake it up Baby  Grin some great workouts appearing on the thread.. always great to read them.
YEAH BOOTY,MYSELF,AVBG,U,,,SOME GOOD WORKOUTS ,INFO,
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« Reply #852 on: January 31, 2013, 11:38:31 AM »

well my legs are tired so i will rest and not go running and itīs raining hard outside(getting soft in my old age) watch a good film and drink a Bannana milk shake...love it.
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« Reply #853 on: January 31, 2013, 01:13:52 PM »

Delts

4 sets (descending/strip sets) x 20-6 reps
4 sets BB military press x 8 reps
4 sets upright rows 135lb (shoulder width grip) supersetted with rear delt raises 30lb reps to failure

3 sets crunches x 25 reps

30 mins recumbent bike steady state whilst reading/viewing vids http://www.mmaroasted.com/ on the iPad
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« Reply #854 on: January 31, 2013, 01:27:30 PM »

Delts

4 sets (descending/strip sets) x 20-6 reps
4 sets BB military press x 8 reps
4 sets upright rows 135lb (shoulder width grip) supersetted with rear delt raises 30lb reps to failure

3 sets crunches x 25 reps

30 mins recumbent bike steady state whilst reading/viewing vids http://www.mmaroasted.com/ on the iPad

NICE,,,,MY AB WORKOUT TOO...ALSO THROW IN LEG RAISES ON THE ROMAN CHAIR LAST NITE,,,DELTS NICE TOO
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« Reply #855 on: January 31, 2013, 01:29:05 PM »

NICE,,,,MY AB WORKOUT TOO...ALSO THROW IN LEG RAISES ON THE ROMAN CHAIR LAST NITE,,,DELTS NICE TOO

You can never have too much (legit) side or rear delt!
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Donny
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« Reply #856 on: January 31, 2013, 01:41:03 PM »

Delts

4 sets (descending/strip sets) x 20-6 reps
4 sets BB military press x 8 reps
4 sets upright rows 135lb (shoulder width grip) supersetted with rear delt raises 30lb reps to failure

3 sets crunches x 25 reps

30 mins recumbent bike steady state whilst reading/viewing vids http://www.mmaroasted.com/ on the iPad

nice work....
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« Reply #857 on: January 31, 2013, 05:08:26 PM »

I didn't train yesterday either.  I felt really dizzy and dipsy (no jokes) all day so I didn't hit the gym.  Managed to piss off two friends because of it though.  My friend the other day wanted to train with me but I didn't want to train when she wanted to and my other friend tried to talk me into going to gym at peak time when I was feeling dizzy.  I told her I was staying home to make tomatoe and lentil soup instead.
Anyway it's a bit cooler here as from yesterday.  There is a bit of a breeze so I will start walking again outdoors.
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« Reply #858 on: January 31, 2013, 09:02:34 PM »

I didn't train yesterday either.  I felt really dizzy and dipsy (no jokes) all day so I didn't hit the gym.  Managed to piss off two friends because of it though.  My friend the other day wanted to train with me but I didn't want to train when she wanted to and my other friend tried to talk me into going to gym at peak time when I was feeling dizzy.  I told her I was staying home to make tomatoe and lentil soup instead.
Anyway it's a bit cooler here as from yesterday.  There is a bit of a breeze so I will start walking again outdoors.
feel better and regroup next day get great workout,,,,

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« Reply #859 on: January 31, 2013, 09:06:25 PM »

supplements any one use and what?i do protein powder shake or greek yogurt mixed with whey and after training whey w/cheerios or rice chex or some whey with low fat choc icecream Cool...i do multi/creatine pre train only on train days and recently added glycerine powder jury still out get good vascularity pump which i get anyway can't tell if it more tho,,feel little fuller after training pump/look wise use this only on train days..thats it,,,
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« Reply #860 on: January 31, 2013, 11:00:12 PM »

feel better and regroup next day get great workout,,,,


Yes I think so too, I don't want to have a crappy train.  Today it's boiling hot again, the cooler breeze we had yesterday has been replaced by an intense heat.  I ate something that has seen me in the toilet all day.  I had pancakes for breakfast but because I have been eating so clean, it has gone through me. 
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« Reply #861 on: February 01, 2013, 04:02:42 AM »

feel better and regroup next day get great workout,,,,


great advice from nJ...if i feel tired i am not afraid to wait another day and then have a good workout when i am refreshed.
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« Reply #862 on: February 01, 2013, 04:20:35 AM »

so Today i will do a Triset for shoulders and supersets for my arms:
Warm up as normal 10 mins jumping rope.
Double crunches 2x30-50
TRISET:
clean and press(from waist height) 4x10
side laterals 4x12
rear delt raises 4x12

ez bar pullover and press 3x10 with
Barbell curls 3x10
Incline tricep ez bar extensions 3x10 with
Incline DB curls3x10

EZ Bar preacher reverse curls 3x10+ With
Barbell wrist curls 3x10+
I will finish off hanging from my chin bar using a thumbless grip for as long as i can. I decided to hit triceps first today in my supersets as i normally hit biceps first.
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« Reply #863 on: February 01, 2013, 06:47:54 AM »

great advice from nJ...if i feel tired i am not afraid to wait another day and then have a good workout when i am refreshed.
Yes better to listen to your body.  Sometimes I will push myself to train even if I don't feel like it because it's consistancy that gets results.  I will train legs tomorrow and will be fresh and ready to squat till I drop.  I like how it rhymes.   Grin
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« Reply #864 on: February 01, 2013, 08:48:45 AM »

starting to get sick of the weather here...itīs raining hard again. I will go out though and get my cardio in..
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« Reply #865 on: February 01, 2013, 12:00:12 PM »

starting to get sick of the weather here...itīs raining hard again. I will go out though and get my cardio in..

It is dry and warmer here for a rare change. This weather is supposed to last through Super Bowl weekend. I have a couple of hundred bulbs to get in the ground for some spring color. Planting these should keep me busy today. I should have planted them months ago, but I didn't. I am not big on working in the garden when it is raining cats and dogs.

I have an all day meeting tomorrow in Salem, OR. Just as I get one thing wound up another pops up. I guess this is better than not having anything to do.

The cooling fan control module on my car has gone tits up. My mechanic has ordered the part which he will install on Monday. Although this will run about $250, it is less than a car payment would be on a new car. My car is now 9 years old. It has 100K miles which is nothing really these days. I guess it is worth maintaining what I have although some of the new cars are really exciting, have more features and get better gas mileage. I took my wife's car in for an oil change yesterday. Her car is 15 years old. She has barely 60K miles on it and it runs like a top. Clearly she doesn't drive that much. Fortunately, she is happy with what she has. This may be one of the reasons I love her, she is so easy to please.

I can't talk about the gym because I am still avoiding it for some reason.

Someone on Getbig recommended Costco brand Salmon patties, which I bought and they are excellent. Last night I made salmon burgers. We had fresh baked hamburger buns from a local bakery, which we toasted. My wife put together a wonderful aioli sauce while I grilled some zucchini and the salmon patties. We assembled the salmon burgers by spreading a layer of aioli sauce on the buns, added the grilled zucchini, the salmon patties and some sliced tomatoes, topping everything with the other half of the bun. It was a pretty messy sandwich to eat, but it was fabulous.

Aioli sauce is made using 1/2 cup mayonnaise, some lemon juice, lemon zest, garlic, chives, salt and pepper. My wife added capers to make it even more tasty. It is good on many things including french fries.
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« Reply #866 on: February 01, 2013, 12:13:17 PM »

prime i got to take my car to the Garage...lucky i am fully covered by my Insurance. I really got to visit you man...you got it good with all that great food Grin
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« Reply #867 on: February 01, 2013, 01:27:17 PM »

Legs

30 min recumbent bike steady state cardio/warm up.

4 sets unilateral leg extension 20-6reps weight 1/2 pyramid
4 sets lying hamstring x 10 reps @ 100lbs super slow negatives
5 sets barbell squat 25-5 reps 135-365lbs 1/2 pyramid
5 sets Romanian deadlift 135-315lbs 1/2 pyramid

No calf training as they're big mofos  Cheesy


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« Reply #868 on: February 01, 2013, 01:52:46 PM »

Wow....they are Great calfes ... Shocked
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« Reply #869 on: February 01, 2013, 03:17:37 PM »

avbg sick calves ,,,i thought i had decent ones...


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« Reply #870 on: February 01, 2013, 03:22:01 PM »

Thanks fellas.. njflex you got cows bro  Cool
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« Reply #871 on: February 01, 2013, 03:24:01 PM »

thurs delt day did a tri set day time and just good pump workout

set 1 group dbpress then side laterals and bent over rear delt laterals... x3 each... 10 reps per movement
set 2 group cable upright row then fr raise with straight bar finish with shrugs x3 each... same reps range 10

forearms rope roll's and reverse wrist curl cable

calves leg press toe press extensions...
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« Reply #872 on: February 01, 2013, 03:26:01 PM »

Thanks fellas.. njflex you got cows bro  Cool
thanx still digging ur's tho Cool,,,diamond and nice ridge at bottom cut,,,
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« Reply #873 on: February 01, 2013, 04:07:57 PM »

You Both have Great calfes ....
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« Reply #874 on: February 01, 2013, 04:34:28 PM »

You Both have Great calfes ....
donny ever so the moderator,,, Grin,,,,,
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