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Health & Fitness
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Old 03-08-2013, 11:00 AM   #2061
Mike Larry
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that's weird. You just have to get used to it. Grab a heavy dumbbell and do a goblet squat and just chill there for a bit. It will get you comfortable.
i have absolutely no trouble with goblet squats, so i dont know how much it would better my form for a front squat. i think i'm just gonna keep doing my pvssy front squats and gradually work my weight up. that's basically how i taught myself back squats
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Old 03-13-2013, 11:28 AM   #2062
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second chest workout went like this.

Load the bar up with all small plates. 2 tens, 2 5s. Do 5 reps of the 105, have partner take 20'lbs off quickly, do 5 reps, have partner take 20lbs off 5 reps, have parter add 20lbs, 5 reps, have add 20lbs 5 reps for a total of 3 times through.

The log is off below but it goes like this. Ideally you'd have two guys removing weights and adding weights but it was probably only a 5 second rest between sets. He moved really quick for me.

heavy 105 lbs
light 85lbs
lightest 65lbs
light 85lbs
heavy 105lbs

heavy
light
lightest
light
heavy

heavy
light
lightest
light
heavy

Barbell Incline Bench Press:
45 lb x 20 reps (+48 pts)
135 lb x 10 reps (+79 pts)
160 lb x 5 reps (+80 pts)
160 lb x 5 reps (+80 pts)
160 lb x 8 reps (+91 pts)

Barbell Bench Press:
105 lb x 5 reps (+54 pts)
85 lb x 5 reps (+47 pts)
65 lb x 5 reps (+41 pts)
105 lb x 5 reps (+54 pts)
85 lb x 5 reps (+47 pts)
65 lb x 5 reps (+41 pts)
105 lb x 5 reps (+54 pts)
85 lb x 5 reps (+47 pts)
65 lb x 5 reps (+41 pts)

Dumbbell Flyes:
15 lb x 15 reps (+18 pts)
15 lb x 15 reps (+18 pts)
15 lb x 15 reps (+18 pts)
Chin-Up:
5 reps || weighted || 20 lb (+59 pts)
5 reps || weighted || 20 lb (+59 pts)
5 reps || weighted || 20 lb (+59 pts)
10 reps (+72 pts)
EZ-Bar Curl:
65 lb x 20 reps (+20 pts)
85 lb x 5 reps (+17 pts)
75 lb x 5 reps (+16 pts)
Preacher Hammer Dumbbell Curl:
25 lb x 10 reps (+27 pts)
25 lb x 10 reps (+27 pts)
30 lb x 10 reps (+28 pts)
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Old 03-14-2013, 08:19 AM   #2063
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Another good workout last night. According to my logs I never did 190x5x3 so that was good but my feet still tend to flair out the further along the set I'm in so I have to keep turning them in. Walking hurts today.

Anyone know if my box jump time was good? 50 jumps at 20" in 1:47 seconds.

Front Barbell Squat:
95 lb x 5 reps (+50 pts)
95 lb x 5 reps (+50 pts)
135 lb x 5 reps (+66 pts)
190 lb x 5 reps (+95 pts)
190 lb x 5 reps (+95 pts)
190 lb x 5 reps (+95 pts)
115 lb x 10 reps (+68 pts)

Barbell Squat:
135 lb x 5 reps (+66 pts)
205 lb x 2 reps (+71 pts)
205 lb x 2 reps (+71 pts)
205 lb x 2 reps (+71 pts)
205 lb x 2 reps (+71 pts)
205 lb x 2 reps (+71 pts)
205 lb x 2 reps (+71 pts)
205 lb x 2 reps (+71 pts)
205 lb x 2 reps (+71 pts)
205 lb x 2 reps (+71 pts)
205 lb x 2 reps (+71 pts)
EMOM 2 reps.

No back pain or anything.

Dumbbell Step Ups:
30 lb x 10 reps (+9 pts)
30 lb x 10 reps (+9 pts)
30 lb x 10 reps (+9 pts)

Romanian Deadlift:
170 lb x 10 reps (+77 pts)
170 lb x 10 reps (+77 pts)
170 lb x 10 reps (+77 pts)

Box Jumps:
50 jumps || 20 in (+159 pts)
Done in 1:47

Last edited by DylloS; 03-14-2013 at 08:20 AM.
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Old 03-14-2013, 07:03 PM   #2064
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Handstand Push-Up:
6 reps (+36 pts)
6 reps (+36 pts)
5 reps (+30 pts)
3 reps (+18 pts)

Power Clean:
135 lb x 6 reps (+52 pts)
155 lb x 30 reps (+81 pts)
30 for time. Done in 12:30. Crap time.

Push Press:
135 lb x 3 reps (+39 pts)
155 lb x 1 reps (+31 pts)
155 lb x 1 reps (+31 pts)
165 lb x 1 reps (+33 pts)
165 lb x 1 reps (+33 pts)
165 lb x 1 reps (+33 pts)
165 lb x 1 reps (+33 pts)
165 lb x 1 reps (+33 pts)
165 lb x 1 reps (+33 pts)
165 lb x 1 reps (+33 pts)
165 lb x 1 reps (+33 pts)
165 lb x 1 reps (+33 pts)
165 lb x 1 reps (+33 pts)

Standing Dumbbell Push Press:
30 lb x 18 reps (+54 pts)
30 lb x 11 reps (+49 pts)
30 lb x 12 reps (+50 pts)
30 lb x 8 reps (+45 pts)
30 lb x 15 reps (+52 pts)
Tabata for 5 rounds

Ring Dip:
15 reps (+136 pts)
15 reps (+136 pts)
15 reps (+136 pts)

Close-Grip Barbell Bench Press:
115 lb x 12 reps (+69 pts)
115 lb x 12 reps (+69 pts)
115 lb x 12 reps (+69 pts)

Bench Dip (Seated Dip):
25 reps (+42 pts)
25 reps (+42 pts)
25 reps (+42 pts)
25 reps (+42 pts)
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Old 03-15-2013, 09:02 AM   #2065
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Going through old fb pics last night and was like wtf. This was from late summer 2011 and the other pic is from last weekend. I looked like sh1t. Anyone looking to eat low cal and do insanity might want to change their mind after seeing that.

Last edited by DylloS; 01-21-2014 at 07:07 PM.
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Old 03-15-2013, 09:13 AM   #2066
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Going through old fb pics last night and was like wtf. This was from late summer 2011 and the other pic is from last weekend. I looked like sh1t. Anyone looking to eat low cal and do insanity might want to change their mind after seeing that.
Sexy toothpicks Mike
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Old 03-15-2013, 09:18 AM   #2067
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Sexy toothpicks Mike
I had no idea lol. I looked like an assh0le.
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Old 03-15-2013, 09:54 AM   #2068
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I like you skinny better. Stop stuffing your face.
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Old 03-15-2013, 10:14 AM   #2069
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I like you skinny better. Stop stuffing your face.
Don't be ridiculous.

In other news. My entire body is sore from the past 3 days workouts.

Tomorrow I plan on doing this...

I'll probably be in the gym for a good 2 hours lol.

Deadlifts
Probably a bunch of heavy singles. Maybe 10 reps at 315 or so.

Then the crossfit 13.2 wod
10 min armrap of
5 115lb shoulder to overhead
10 115lb deadlifts
15 24" box jumps

then
5 rounds for time
3 155lb power cleans
10 70lb kettlebell swings
30 double unders

I haven't done a real metcon in a while so this will give me a good idea at where I am.
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Old 03-15-2013, 04:22 PM   #2070
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I had no idea lol. I looked like an assh0le.
lookED?
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he's just the resident off-topic ball breaker. Dont take it personally.
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Old 03-15-2013, 04:44 PM   #2071
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Haha great progress solly, I'm scared how much "skinnier" I will look after losing 12 lbs. 6'0 at 168 lbs will be interesting to see.
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Old 03-15-2013, 05:04 PM   #2072
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Haha great progress solly, I'm scared how much "skinnier" I will look after losing 12 lbs. 6'0 at 168 lbs will be interesting to see.
I honestly wouldn't even do it if I were you. Just keep going. IMO you will be pretty light at that height and weight.
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Old 03-15-2013, 05:08 PM   #2073
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I know, but it's a "sacrifice" I need to do so I can be lean, and stay lean, for a long time. And now that I'm in the 16-17% range I'm noticing the fat is getting easier and easier to put on.

They say the best way to look like you gained 10 lbs of muscle is to cut 10 lbs... We shall see if that applies for me lol
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Old 03-15-2013, 05:44 PM   #2074
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I know, but it's a "sacrifice" I need to do so I can be lean, and stay lean, for a long time. And now that I'm in the 16-17% range I'm noticing the fat is getting easier and easier to put on.

They say the best way to look like you gained 10 lbs of muscle is to cut 10 lbs... We shall see if that applies for me lol
I think we have pretty similar body types and I know when I lose fat I will probably just look smaller since I don't have particularly large muscles now. I don't know though. I am happy with how I look now but I will be happier if I was a little bigger.
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Old 03-19-2013, 02:07 PM   #2075
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Barbell Incline Bench Press:
45 lb x 20 reps (+48 pts)
45 lb x 10 reps (+43 pts)
135 lb x 10 reps (+79 pts)
160 lb x 5 reps (+80 pts)
160 lb x 5 reps (+80 pts)
160 lb x 8 reps (+91 pts)

Barbell Bench Press:
110 lb x 5 reps (+55 pts)
90 lb x 5 reps (+48 pts)
70 lb x 5 reps (+42 pts)
90 lb x 5 reps (+48 pts)
110 lb x 5 reps (+55 pts)
110 lb x 5 reps (+55 pts)
90 lb x 5 reps (+48 pts)
70 lb x 5 reps (+42 pts)
90 lb x 5 reps (+48 pts)
110 lb x 5 reps (+55 pts)
110 lb x 5 reps (+55 pts)
90 lb x 5 reps (+48 pts)
70 lb x 5 reps (+42 pts)
90 lb x 5 reps (+48 pts)
110 lb x 5 reps (+55 pts)

Close Grip Push-Up:
25 reps (+40 pts)
10 reps (+16 pts)
10 reps (+16 pts)
5 reps (+8 pts)

Chin-Up:
12 reps (+82 pts)
10 reps (+72 pts)
10 reps (+72 pts)

EZ-Bar Curl:
65 lb x 10 reps (+18 pts)
65 lb x 10 reps (+18 pts)
65 lb x 10 reps (+18 pts)
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Old 03-19-2013, 02:28 PM   #2076
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solly i tried your 5/5/5/5/5 chest exercise yesterday (saw it on facebook) and it was much harder than i thought it would be. that is all
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Old 03-19-2013, 02:39 PM   #2077
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solly i tried your 5/5/5/5/5 chest exercise yesterday (saw it on facebook) and it was much harder than i thought it would be. that is all
it is right. That 110 at the end of each set feels like 180 or so for me lol. It's basically 25 reps without a break
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Old 03-22-2013, 08:10 AM   #2078
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Back to heavy lifts + metcons

Not happy with how slow I moved on HSPU's. I went through all hang cleans and KB snatches without an issue though.

Standing Barbell Shoulder Press (OHP):
45 lb x 15 reps (+61 pts)
95 lb x 8 reps (+78 pts)
115 lb x 5 reps (+79 pts)
125 lb x 5 reps (+85 pts)
125 lb x 5 reps (+85 pts)
125 lb x 5 reps (+85 pts)

Ring Dip:
16 reps || weighted || 20 lb (+205 pts)
12 reps || weighted || 20 lb (+145 pts)
12 reps || weighted || 20 lb (+145 pts)

Hang Clean:
115 lb x 5 reps (+43 pts)
115 lb x 5 reps (+43 pts)
115 lb x 5 reps (+43 pts)
115 lb x 5 reps (+43 pts)
115 lb x 5 reps (+43 pts)
Handstand Push-Up:
4 reps (+24 pts)
4 reps (+24 pts)
4 reps (+24 pts)
4 reps (+24 pts)
4 reps (+24 pts)

One-Arm Kettlebell Snatch:
53 lb x 5 reps (+49 pts)
53 lb x 5 reps (+49 pts)
53 lb x 5 reps (+49 pts)
53 lb x 5 reps (+49 pts)
53 lb x 5 reps (+49 pts)
53 lb x 5 reps (+49 pts)
53 lb x 5 reps (+49 pts)
53 lb x 5 reps (+49 pts)
53 lb x 5 reps (+49 pts)
53 lb x 5 reps (+49 pts)
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Old 03-22-2013, 07:14 PM   #2079
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Tried for a 400lb dead twice and couldn't get it.

Metcon was 12min amrap 5 185lb deads, 8 ring rows, 10 burpees. Did 7 rounds and had to stop. Asthma was bad and didn't have an inhaler.
Barbell Deadlift:
110 lb x 10 reps (+65 pts)
135 lb x 10 reps (+77 pts)
225 lb x 5 reps (+121 pts)
315 lb x 1 reps (+121 pts)
315 lb x 1 reps (+121 pts)
315 lb x 1 reps (+121 pts)
315 lb x 1 reps (+121 pts)
315 lb x 1 reps (+121 pts)
315 lb x 1 reps (+121 pts)
185 lb x 5 reps (+92 pts)
185 lb x 5 reps (+92 pts)
185 lb x 5 reps (+92 pts)
185 lb x 5 reps (+92 pts)
185 lb x 5 reps (+92 pts)
185 lb x 5 reps (+92 pts)
185 lb x 5 reps (+92 pts)

Body Weight Ring Row:
8 reps (+17 pts)
8 reps (+17 pts)
8 reps (+17 pts)
8 reps (+17 pts)
8 reps (+17 pts)
8 reps (+17 pts)
8 reps (+17 pts)

Burpee:
10 reps (+22 pts)
10 reps (+22 pts)
10 reps (+22 pts)
10 reps (+22 pts)
10 reps (+22 pts)
10 reps (+22 pts)
10 reps (+22 pts)
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Old 03-22-2013, 07:42 PM   #2080
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bro what you need to do is shoot your pre workout.


mike what bench do you use?
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