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Health & Fitness
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Old 05-23-2013, 08:46 PM   #21
dabears
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at least the Mediterranean food is legit, do some body weight exercises when possible and enjoy the food and drink. its a vacation, just be smart about it
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Old 05-23-2013, 09:20 PM   #22
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Re: SeanC's progress thread

The food is legit, but it is very difficult to limit intake. I gained 10 lbs last year in 1 month. I hope I got smarter since. This time I'll try to eat more fish and drink less.
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Old 07-15-2013, 06:12 PM   #23
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Haven't been on much lately. Still in Turkey. Not much going on work-out wise, but I'm watching my food intake (clean, just maintaining). Had the chance to work out a few times on vacation late June (ate a TON of fish). Just an arm shot for the time being from that time. Vascularity has been pretty persistent since. Thinking of ending the maintenance period once back in the US in a couple of weeks. Then bulking will begin

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Old 11-15-2013, 10:51 AM   #24
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Re: SeanC's progress thread

I'll only note the big lifts, which I believe are true indications of strength and growth:

Squats from today's lower body:

135x10
185x8
225x6
255x4
245x5
225x6

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Old 11-15-2013, 10:56 AM   #25
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Re: SeanC's progress thread

Current stats: 160 lbs, 5 8"...

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Old 11-15-2013, 03:15 PM   #26
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Re: SeanC's progress thread

My size and strength program is as follows. I tend to do power/strength type reps for DL s, bench press and squats, and the reps listed below do not apply to these movements per se. I.e. lower reps than listed.

Monday: DL, arms, abs
1. DL 5x5
2. BB curls 3x6-8
3. Tri press 3x6-8
4. DB curls 2x10-12
5. Skull crush 2x10-12
6. Weighted crunch 3x6-8
7. Crunch 2x10-12

Tuesday: Upper
1. Bench press 4x6-8
2. DB rows 4x6-8
3. Inclined DB press 2x10-12
4. Lat pulldown 2x10-12
5. Lat raises 2x10-12
6. Side raises incline bench 2x10-12
7. Rear delt 3x8-10

Thursday: Legs, abs
1. Squats 4x6-8
2. Split squat 3x8-10
3. Leg curls 3x10-12
4. Calf raises 3x10-12
5. Weighted crunch 3x6-8
6. Crunch 2x10-12

Friday: Upper
1. Chin up 4x6-8
2. Seated OHP 4x6-8
3. Flat DB press 3x10-12
4. Seated cable row 2x10-12
5. Inclined BB bench 3x8
6. Lat raises 2x10-12
7. Rear delt 3x8-10
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Old 11-15-2013, 03:23 PM   #27
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How long does it take you to finish one of those workouts?
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Old 11-15-2013, 04:30 PM   #28
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Re: SeanC's progress thread

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How long does it take you to finish one of those workouts?
One hour Max. Then I do 20 min steady state cardio.

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Old 11-15-2013, 06:00 PM   #29
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steady state of running for cardio or something else?

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One hour Max. Then I do 20 min steady state cardio.

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Old 11-15-2013, 06:20 PM   #30
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Re: SeanC's progress thread

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stead stead of running for cardio or something else?
Bike.
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Old 11-18-2013, 08:11 PM   #31
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Re: SeanC's progress thread

Bench press:

165x4
185x4 bad reps
155x8
155x6
135x8

My worst lift of all.
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Old 11-18-2013, 09:04 PM   #32
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^ Interesting, what are your DB bench numbers? Incline/flat?
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Old 11-18-2013, 09:27 PM   #33
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In the 50-60 range. Incline/flat. I never tried to max out on db presses, just trying to get a good feel for the pecs.
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Old 11-18-2013, 09:28 PM   #34
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Quote:
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^ Interesting, what are your DB bench numbers? Incline/flat?
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Old 11-19-2013, 10:29 AM   #35
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Re: SeanC's progress thread

Deadlift:

135x10
225x6
225x6
275x4
315x1
335x1
295x2 bad second rep, grip issue
275x2
225x6

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Old 11-19-2013, 10:43 AM   #36
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Quote:
Originally Posted by SeanC View Post
Deadlift:

135x10
225x6
225x6
275x4
315x1
335x1
295x2 bad second rep, grip issue
275x2
225x6

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Old 11-19-2013, 06:51 PM   #37
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Re: SeanC's progress thread

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Good day
Yup, love the dl days.

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Old 11-21-2013, 09:02 PM   #38
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Overhead presses:

115x6
115x6
115x6
110x7

Plateauing for a while on these, need to deload soon.
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Old 11-22-2013, 08:28 AM   #39
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Overhead presses:

115x6
115x6
115x6
110x7

Plateauing for a while on these, need to deload soon.
Try push pressing too. Not sure if that's what helped my press but I do it a lot and my presses are decent.
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Old 11-22-2013, 11:01 AM   #40
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Re: SeanC's progress thread

Will do push presses next time.

Today's squats:

135x10
135x10
225x8
255x6
245x6
235x6
225x8

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