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w1cked
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Post subject: Leangains  Posted: Tue Jan 03, 2012 6:04 am |
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Joined: Mon Aug 14, 2006 7:33 am
Posts: 7810
Location: Buffalo NY
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I'll retire the old one and start a new one this year. I plan on logging my detailed diet too, probably because I'm becoming orthorexic :(
Currently at ~192#, 13-14% bf. Short term goal is to hit 8% or better in 12 weeks with minimal muscle loss. Ditching my belt too.
Lift (fasted, 15g BCAA+5g creatine)
Deadlift: (135, 225, 265, 315, 365, 415)*5
GHR (5# plate elevated): 12, 10
Chinup: +25#, 3*8
Seated calf: +70#, 3*8
tried HSPU against wall for first time, got 5. Tried to do muscleups and failed.
Meal I (PWO): 1.75 cup white rice, 20 oz chicken tenderloin (1600)
Meal II: 9 eggs+brocolli (630)
Meal III: 1.5 cup ff cottage cheese, 1 scoop ON Casein (400)
Total: ~2700
Supplements: 10g fish oil, 1200 mg Ca, 533 mg Mg, EC*3 (25/200)
_________________
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout
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w1cked
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Post subject: Re: Leangains Posted: Wed Jan 04, 2012 5:04 am |
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Joined: Mon Aug 14, 2006 7:33 am
Posts: 7810
Location: Buffalo NY
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Walked for 60 mins in fasted state
Meal I: 13 oz chicken tenderloin, 1 oz walnuts, broccoli (550)
Meal II: 13 oz chicken tenderloin, broccoli (350)
Meal III: 6 eggs (400)
Total: ~1400
Supplements: 10g fish oil, 1200 mg Ca, 533 mg Mg, EC*3 (25/200)
_________________
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout
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David_89
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Post subject: Re: Leangains Posted: Wed Jan 04, 2012 10:41 am |
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2553
Location: Australia
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You taking the Mg for sleep? I've been sleeping a lot better while on holidays, I still wake up early, just minus the 4-5 piss breaks. Feels good.
You reckon you're a chance of hitting a 3xBW dead post diet?
_________________ Get Strong, Get Fast, Get Fit, Get Specific, Compete. My log
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David_89
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Post subject: Re: Leangains Posted: Wed Jan 04, 2012 1:11 pm |
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2553
Location: Australia
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Yeah it's going well, trying to gain weight over christmas is enjoyable. I got given 20kg of mangoes, 5kg of grapes and 4 watermelons from a client, so I have pumped the fruit down, along with some of the regular holiday food. Looking forward to being back home and being in my regular routine though, much easier to plan food and the like. Been getting wild caught salmon much cheaper as well, which is cool for off days.
_________________ Get Strong, Get Fast, Get Fit, Get Specific, Compete. My log
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w1cked
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Post subject: Re: Leangains Posted: Thu Jan 05, 2012 6:02 am |
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Joined: Mon Aug 14, 2006 7:33 am
Posts: 7810
Location: Buffalo NY
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Lift (fasted, 15g BCAA+5g creatine)
Bench: (95, 115, 135, 155)*5, 175*2*6
Close grip incline: 135*9, 8
CSR: (45, 70, 90)*5, 115*3*6
Band pullapart: mini*2*20
practiced handstands.
Meal I (PWO): 1.75 cup white rice, 20 oz chicken tenderloin (1600)
Meal II: 9 eggs+brocolli (630)
Meal III: 1.5 cup 2% cottage cheese, 1 scoop ON Casein (400)
Total: ~2700
Supplements: 10g fish oil, 1200 mg Ca, 533 mg Mg, EC*3 (25/200)
_________________
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout
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w1cked
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Post subject: Re: Leangains Posted: Fri Jan 06, 2012 6:26 am |
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Joined: Mon Aug 14, 2006 7:33 am
Posts: 7810
Location: Buffalo NY
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Walked for 60 mins in fasted state
Meal I: 13 oz chicken tenderloin, 1 oz walnuts, broccoli (550)
Meal II: 13 oz chicken tenderloin, broccoli (350)
Meal III: 6 eggs (400)
Total: ~1400
Supplements: 10g fish oil, 35000 IU D-3, 1200 mg Ca, 533 mg Mg, EC*3 (25/200)
_________________
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout
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XDSHo
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Post subject: Re: Leangains Posted: Fri Jan 06, 2012 12:00 pm |
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Joined: Sun Jan 28, 2007 12:23 am
Posts: 2305
Location: San Jose, CA
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w1cked
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Post subject: Re: Leangains Posted: Sat Jan 07, 2012 9:51 am |
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Joined: Mon Aug 14, 2006 7:33 am
Posts: 7810
Location: Buffalo NY
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Lift (fed state)
Squat: (95, 165, 205, 245, 285)*5, 325*2*5
DB Incline: 50*5, 60*5, 70*2*8
Standing calf: 135*5, 225*3*5
DB Hammer Curl: 50#, 2*8
Kneeling rollouts: 2*10
practiced handstands.
ditched the belt, and switched back to hi bar olympic style. Squats were hard, probably because I haven't used the stance for a long time. rollouts felt good, no back pain.
Meal I: 9 eggs+brocolli (630)
Meal II (PWO): 1.75 cup white rice, 20 oz chicken tenderloin (1600)
Meal III: 1.5 cup 2% cottage cheese, 1 scoop ON Casein (400)
Total: ~2700
Supplements: 10g fish oil, 600 mg Ca, 533 mg Mg, EC*3 (25/200)
_________________
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout
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fctilidie
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Post subject: Re: Leangains Posted: Sat Jan 07, 2012 11:49 am |
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Joined: Sat Jul 14, 2007 2:15 am
Posts: 2043
Location: Hull, England
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Cheers bruv. And high bar olympic style all the way  _________________ Workout Log
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w1cked
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Post subject: Re: Leangains Posted: Sun Jan 08, 2012 9:34 am |
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Joined: Mon Aug 14, 2006 7:33 am
Posts: 7810
Location: Buffalo NY
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Walked for 60 mins in fasted state
Meal I: 13 oz chicken tenderloin, 1 oz walnuts, broccoli (550)
Meal II: 13 oz chicken tenderloin, green cabbage (350)
Meal III: 6 eggs (400)
Total: ~1400
Supplements: 10g fish oil, 1200 mg Ca, 533 mg Mg, YC (18, 200), EC (75, 400)
not lean enough for YC yet, but I got a bunch of shitty livelong ones left, just wanna get rid of it.
_________________
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout
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