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Health & Fitness
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Old 03-03-2014, 04:45 PM   #81
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I don't understand jump squats
Doesn't seem safe


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Fill that hole in your soul by buying more material goods
http://forum.e46fanatics.com/showthread.php?p=15286051
buy my sedan rear seats (gray leather)

sell me sedan A pillars!! (black fabric)
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Old 03-03-2014, 10:28 PM   #82
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Quote:
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I don't understand jump squats
Doesn't seem safe


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They're probably not! I used to do them for explosiveness and vertical
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Old 03-04-2014, 02:05 PM   #83
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Chest

superset: "see-saw" bench-dip machine, 2 plates a side x 10, 3 plates a side by 10, 4 plates a side by 8 (failed on the dips because I didn't weigh enough to get the bar moving. It just lifted me straight up.

incline dbs: 70x10, 95x10, 110x7

Cable straight out fly 3x10, superset reverse tri extensions (single arm)

Seated cable decline press superset incline fly 3x10

Standing cable V-bar pushdowns 3x10 superset knee to chest

3 sets Situps superset clap pushups

I was in a rush, not my best work
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“They have the guns and therefore we are for peace and for reformation through the ballot. When we have the guns then it will be through the bullet.” - Saul Alinsky, quoting Lenin

"You don’t burn books because they’re irrelevant. You burn books because you’re terrified that they’re not. You don’t muzzle people who have no audience. You muzzle people only when their voices are amplified far beyond your liking."
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Old 03-06-2014, 12:12 PM   #84
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Attempted back day, still in horrific pain

3x10 strict pull ups Superset incline DB curls
3x25 seated rows , light
3x10 Bb curls
3x25ish reverse pull-downs
3x10 DB hammer curls
3x15 machine high row pull-down whatever thing
Stretch
.5 mile walk
3 mile bike
Fml
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“They have the guns and therefore we are for peace and for reformation through the ballot. When we have the guns then it will be through the bullet.” - Saul Alinsky, quoting Lenin

"You don’t burn books because they’re irrelevant. You burn books because you’re terrified that they’re not. You don’t muzzle people who have no audience. You muzzle people only when their voices are amplified far beyond your liking."

Last edited by Act of God; 03-06-2014 at 12:12 PM.
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Old 03-07-2014, 06:15 PM   #85
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Shoulders - I feel like I should be in a wheel chair. Awful day, every weight seemed WAY heavier than it is

Shoulder press machine 1x25, 1x20, 1x15, 1x8 (1 plate, 2, 3, 4 each side), superset hanging leg raises
BB shrugs 135x15, 225x10, 275x10, superset 5lb rehab movements for shoulder
DB side raises 15x15, 10x20, 10x25, superset wincing in pain from my back
upright rows 30x15, 60x10, 50x10 superset wrist curls same weight
Reverse curls, some weight I forget
walk 2 minutes, quit due to pain
stretch 20 minutes, stretch in sauna 20 minutes

absolute misery, and for some reason I look JACKED today
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“They have the guns and therefore we are for peace and for reformation through the ballot. When we have the guns then it will be through the bullet.” - Saul Alinsky, quoting Lenin

"You don’t burn books because they’re irrelevant. You burn books because you’re terrified that they’re not. You don’t muzzle people who have no audience. You muzzle people only when their voices are amplified far beyond your liking."
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Old 03-10-2014, 12:27 PM   #86
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Back feels like it is getting better, did light legs

overhead squat 45x10, 65x8, 95x8
front squat 95, 135, 185x8 (superset reverse curls)
Jump from floor to top of staircase x3 (about 30 inch vertical, not sure horizontal) superset db wrist curls
hamstring machine x3, heavy
one-leg squats x 3 (bodyweight)
Reverse wrist extensions
3x abs (roller wheel, crunch, elbow to knees all in a row)
Walk/run for 1.5 miles
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“They have the guns and therefore we are for peace and for reformation through the ballot. When we have the guns then it will be through the bullet.” - Saul Alinsky, quoting Lenin

"You don’t burn books because they’re irrelevant. You burn books because you’re terrified that they’re not. You don’t muzzle people who have no audience. You muzzle people only when their voices are amplified far beyond your liking."
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Old 03-11-2014, 11:30 AM   #87
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Flat DB 80, 105,125, 140
Superset Skull crushers and machine plate loaded incline x3
Rope pushdowns Superset Incline DB fly x3
Decline Bb 21/15/9 with 135 (brisk)
Cable fly
Reverse tri ppushdown
Cardio

Legs super sore, especially glutes
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“They have the guns and therefore we are for peace and for reformation through the ballot. When we have the guns then it will be through the bullet.” - Saul Alinsky, quoting Lenin

"You don’t burn books because they’re irrelevant. You burn books because you’re terrified that they’re not. You don’t muzzle people who have no audience. You muzzle people only when their voices are amplified far beyond your liking."
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Old 03-11-2014, 11:37 AM   #88
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what's the point of OHS?
If you're not doing Olympic lifts I'd just do some other leg/should movement. Has this discussion with z00 a while back.
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Old 03-11-2014, 11:51 AM   #89
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what's the point of OHS?
If you're not doing Olympic lifts I'd just do some other leg/should movement. Has this discussion with z00 a while back.
Just mixing it up, I get bored. It's challenging
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“They have the guns and therefore we are for peace and for reformation through the ballot. When we have the guns then it will be through the bullet.” - Saul Alinsky, quoting Lenin

"You don’t burn books because they’re irrelevant. You burn books because you’re terrified that they’re not. You don’t muzzle people who have no audience. You muzzle people only when their voices are amplified far beyond your liking."
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Old 03-11-2014, 12:00 PM   #90
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Just mixing it up, I get bored. It's challenging
best answer lol. I was just curious.
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Old 03-13-2014, 04:10 PM   #91
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Back day, just about done with the heavy stuff...need to start cutting

25lb weighted pullups 10 reps x 3 sets
Seated row 100lbs (machine 100lbs) 21/15/9, superset db curls 25/30/35
T-bar row 45/90/135 15 reps, 10 reps, 10 reps superset ez bar curls 50/60/70
reverse grip pulldowns 3 sets, forget reps and weight
single arm hanging curls (off the reverse side of a preacher bench) 15/20/25lbs
4mph walk a mile (had to rush back to work)
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“They have the guns and therefore we are for peace and for reformation through the ballot. When we have the guns then it will be through the bullet.” - Saul Alinsky, quoting Lenin

"You don’t burn books because they’re irrelevant. You burn books because you’re terrified that they’re not. You don’t muzzle people who have no audience. You muzzle people only when their voices are amplified far beyond your liking."
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Old 03-14-2014, 06:24 PM   #92
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Shoulders - last day of heavy stuff (well "heavy" since I'm still injured)

Push press 95x15, 135x10, 135x10
Plate loaded press 1/2/3 plates a side
Side raises 15/20/25lb dbs superset lying face down on incline bench reverse delt rows same dbs
Plate loaded shrug machine 4/4/3/2 plates a side
Front db raises 15/20/25lb db
abs throughout
forearms at the end
1 mile @ 4.0
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“They have the guns and therefore we are for peace and for reformation through the ballot. When we have the guns then it will be through the bullet.” - Saul Alinsky, quoting Lenin

"You don’t burn books because they’re irrelevant. You burn books because you’re terrified that they’re not. You don’t muzzle people who have no audience. You muzzle people only when their voices are amplified far beyond your liking."
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Old 03-17-2014, 09:58 AM   #93
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Back day, just about done with the heavy stuff...need to start cutting

25lb weighted pullups 10 reps x 3 sets
Seated row 100lbs (machine 100lbs) 21/15/9, superset db curls 25/30/35
T-bar row 45/90/135 15 reps, 10 reps, 10 reps superset ez bar curls 50/60/70
reverse grip pulldowns 3 sets, forget reps and weight
single arm hanging curls (off the reverse side of a preacher bench) 15/20/25lbs
4mph walk a mile (had to rush back to work)
going to change the workouts?
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Old 03-17-2014, 04:17 PM   #94
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going to change the workouts?
yeah, I'm bored again. Probably going to do some oly stuff tonight, maybe a fran. I dunno!! I have an hour to decide
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“They have the guns and therefore we are for peace and for reformation through the ballot. When we have the guns then it will be through the bullet.” - Saul Alinsky, quoting Lenin

"You don’t burn books because they’re irrelevant. You burn books because you’re terrified that they’re not. You don’t muzzle people who have no audience. You muzzle people only when their voices are amplified far beyond your liking."
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Old 03-17-2014, 04:23 PM   #95
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Try some CFFB style workouts, I was skeptical at first but they are pretty awesome.
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Old 03-17-2014, 05:24 PM   #96
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What's cffb?

I'm in the middle now

Squat cleans, 5 sets of 135x3 (winded), Superset push-ups 21/15/9/6/3
Pussy Fran 15/9/7 with strict pull ups... I'm dying

30 inch (estimated) stair jumps 3x5 with calf Superset

x3 wall ball 15 reps

Knees to chest
2x500m row 2:15 pace
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“They have the guns and therefore we are for peace and for reformation through the ballot. When we have the guns then it will be through the bullet.” - Saul Alinsky, quoting Lenin

"You don’t burn books because they’re irrelevant. You burn books because you’re terrified that they’re not. You don’t muzzle people who have no audience. You muzzle people only when their voices are amplified far beyond your liking."

Last edited by Act of God; 03-17-2014 at 05:44 PM.
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Old 03-17-2014, 05:41 PM   #97
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What's cffb?

I'm in the middle now

Squat cleans, 5 sets of 135x3 (winded), Superset push-ups 21/15/9/6/3
Pussy Fran 15/9/7 with strict pull ups... I'm dying

30 inch (estimated) stair jumps 3x5 with calf Superset

x3 wall ball 15 reps
Crossfit Football, the stuff Solly does.
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Old 03-17-2014, 06:02 PM   #98
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I seriously felt like I was going to die doing the rows at the end of this work out, my entire body is shaking as I'm driving home right now
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“They have the guns and therefore we are for peace and for reformation through the ballot. When we have the guns then it will be through the bullet.” - Saul Alinsky, quoting Lenin

"You don’t burn books because they’re irrelevant. You burn books because you’re terrified that they’re not. You don’t muzzle people who have no audience. You muzzle people only when their voices are amplified far beyond your liking."

Last edited by Act of God; 03-17-2014 at 06:02 PM.
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Old 03-18-2014, 01:57 PM   #99
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I seriously felt like I was going to die doing the rows at the end of this work out, my entire body is shaking as I'm driving home right now
I love this sh1t.
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Old 03-18-2014, 03:29 PM   #100
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Mixed and matched from cffb

5x10 dynamic push-ups
3xmax reps one armed rows 115, 125, 140
Did ttoday's conditioning 12:30 lol, 3 power cleans 135 and farmer walks 75/80/70 depending on energy 5 rounds
Abs
Walking
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“They have the guns and therefore we are for peace and for reformation through the ballot. When we have the guns then it will be through the bullet.” - Saul Alinsky, quoting Lenin

"You don’t burn books because they’re irrelevant. You burn books because you’re terrified that they’re not. You don’t muzzle people who have no audience. You muzzle people only when their voices are amplified far beyond your liking."
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