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Old 01-21-2013, 07:55 PM   #121
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Anyone have a good legs day they want to share ?
Squat heavy, and often.

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Old 01-21-2013, 08:05 PM   #122
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Workout or just what they did?

I did this today:
Nice lift brother. I have yet to break 450 lbs for deads.

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Old 01-21-2013, 08:10 PM   #123
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Nice lift brother. I have yet to break 450 lbs for deads.
Definately a big boy pull! Hard to tell on my phone, I think I see 505 on that bar?
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Old 01-21-2013, 08:12 PM   #124
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Definately a big boy pull! Hard to tell on my phone, I think I see 505 on that bar?
That's what I see too, real nice lift
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Old 01-21-2013, 08:37 PM   #125
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Glad to see some people busting their asses out there! I've been lifting steady for around 7 years. Always looking for new workouts to try or different motions/angles. I'm 5'6" 190 with about 10% body fat. I want to hit 200 someone give me some good new workouts!!!!
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Old 01-21-2013, 08:42 PM   #126
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It's 500 even those are 2.5s. I have pulled 525 because messing my back up playing sports. Working my way back. Pulled that at 180 pounds body weight too

Hopefully get a true PR next month sometime. On a new training program I designed based on pure power and compounds with lots of rest. More the type of workout you would do if you were juicing but with a lot more rest incorporated since I'm not juicing... Lol.

I plan to run some type of variant of 5-3-1 in 4-6 weeks when I'm done with this program. I should pick up the book though but I may not.


Jonsey the best way to grow is bench, squat, and deadlift frequently with good form and decent weight, pushing every set to failure. Eat well and in large amounts, and get plenty of sleep. Make sure you take your rest days. You will grow, no questions. It's all about assessing how true you are being to yourself. Is your diet, training, and sleep all really on point? How's the form? Are you doing full range of motion without throwing weights around? All questions I still ask myself periodically.
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Old 01-21-2013, 08:51 PM   #127
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There are definitely some things I could improve on. I still party a little too hard occasionally. That's my biggest problem. Diet is over all really good. Sleep and rest is Definitely a problem. I was working from 630-330 then lifting then working on finishing my basement until around midnight for about 9 months straight. During the 9th month of work we had our first baby! I'm done with the basement now but still have the baby who doesn't sleep. It'll settle down soon enough though.
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Old 01-21-2013, 09:03 PM   #128
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Glad to see some people busting their asses out there! I've been lifting steady for around 7 years. Always looking for new workouts to try or different motions/angles. I'm 5'6" 190 with about 10% body fat. I want to hit 200 someone give me some good new workouts!!!!
To add to what Goldensahara said: to grow, stick to compound movements. Google Greyskull LP (linear progression), Starting Strength, 70's Big, or Westside for Skinny Bastards. Forget bodybuilding routines unless you're juicing. Pick one of the above and follow it to the letter. Don't add or take away anything, just follow it. They were written by people who know alot more about getting big and strong than I ever will. Eat like its your new hobby, lots of meat and good fats, and easy on the carbs.
When I finally quit the bodybuilding-style workouts and got on a good LP program, and learned to eat, many of my close friends accused me of being on the juice...
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Old 01-21-2013, 09:19 PM   #129
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starting strength is a really good one to get yourself back on track, then go from there. You do sound like you are having a hectic life man. I understand how you feel. you gota make due with what you have though. And yes follow the program to a T for at least the first time. I have read about this stuff for years and still know comparatively little. The guys who write these books usually have degrees and years of life experience devoted to and culminating in whatever plan you choose.

westside and 5-3-1 are the bodybuilders (not just the pros, thousands of guys who compete) favorites and go to's over the past 10 years or so. They do it, because it works.
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Old 01-24-2013, 02:40 PM   #130
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I'm a bit oppositte from bodybuilding or heavy lifting all around. I mainly lift light weight, lots of reps and then keep track of my progress and improve from there. Not sure if you guys run at all, but I recently bought a weighted vest and running with it makes muscles sore in parts of your body you wouldn't even know possible.

I ran 3.5 miles yesterday with 20 pounds, and my deltoids, hamstrings, calves, and whatever is in front of the calf is sore.

Anyways, just thought I'd share another workout that not a lot of people know about!
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Old 01-24-2013, 02:45 PM   #131
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Tip of the day: chocolate milk is nectar of the gods when it comes to post workout recovery drinks
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Old 01-24-2013, 04:22 PM   #132
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tip of the day: Chocolate milk is nectar of the gods when it comes to post workout recovery drinks
+1
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Old 01-28-2013, 12:48 PM   #133
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Have you guys been slacking or what? I'm On a deload week so I get to lift easy hahaha. Rest is very important.
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Old 01-29-2013, 01:26 AM   #134
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I've been on a deload month.. or two
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Old 01-29-2013, 07:44 AM   #135
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Started 5-3-1 last week. Feels good to go from cutting to a LP program
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Old 01-29-2013, 08:12 AM   #136
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Great thread, great idea. I started back in the gym 3 months ago. Been a typical 6 months on, 6 months off for several years. I'm 39 and 6'-3" and 265# and I don't like it. I can't change the age or the height, but I can change the weight. I did cross fit for 2 months back in late 2011 and it was amazing! Muscles hurt I didn't know I had. Due to my shift work schedule, I had to quit going. I turn 40 next year and want to be in the best shape by then. I give myself a year to slowly get it right. I shoot for 3 days a week at the gym; typically do 20 mins cardio and about 35-40 of weights. I can tell I'm getting stronger, but I'm not losing the weight (I know, muscle usually weights more than fat). My BIGGEST problem is I have a sweet tooth, I need to find a dentist that will pull that bastard out! I work at a chemical plant and have lot's of down time, and down time in the middle of the night leads to snacking. It is a struggle, but I'm working on it. I have tried all sorts of supplements too over the years, the only one that ever showed results was creatine. I don't take any of that anymore, the only thing I take is some amino pills before a workout, I have noticed that the 'soreness' is not as bad the next day. Thanks for all the input, I'm going to be doing some reading this week while on nights of all these different workouts you guys have listed. Don't laugh, but I bought a Bow Flex off a buddy that never used it (imagine that). I was in brand new condition with the extra 100# bows, I got it for $300, so it was a steal. I have a room I need to get straightened up and would like to move it from the garage to there. I'm hoping that will give me an easier reason to use it 4-5 days a week. We'll see.
Keep up the good work!
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Old 01-29-2013, 08:55 AM   #137
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nice eat dirt, let us know how you like it. I am gona start it soon. Not sure when. Are you following the legit 5.3.1 or a variant?

txmsmokeater, you need to find a healty snack food that you can take to work. Maybe something like a healthier trail mix or make some home made pb protein bars. Just cause it's healthy doesn't mean it can't taste great.
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Old 01-29-2013, 09:53 AM   #138
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Attachment 203297

Me this weekend
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Old 01-29-2013, 09:54 AM   #139
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Attachment 203297

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Old 01-29-2013, 10:01 AM   #140
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True story......like wet noodles.
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Old 01-29-2013, 10:56 AM   #141
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Lol poor little guy... I'm more the just sitting forever because standing hurts. It does help to go for a walk and get the blood flow going.
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Old 01-29-2013, 11:09 AM   #142
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Squat heavy, and often.
This. We're doing a rotation called "Dark Times" which is heavily influenced by Eastern European strength trainers (the bad-old days). Focus is hypertrophy and connective tissue/bone density development.

Yesterday was this:

Pullup combo (5 sets)
Pushup combo (3 sets)
Squat barbell jumps; 30-40% working max
2x (8 x 8) 1 minute between each of the 8
8-12 min rest between sets

5x15 situps
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Old 01-29-2013, 11:52 AM   #143
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txmsmokeater, you need to find a healty snack food that you can take to work. Maybe something like a healthier trail mix or make some home made pb protein bars. Just cause it's healthy doesn't mean it can't taste great.
Any suggestions on how to make a PB bar? Anybody have a good recipe?
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Old 01-29-2013, 03:24 PM   #144
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Any suggestions on how to make a PB bar? Anybody have a good recipe?
I make my own sometimes, but I like to make them in a ball form. There are tons of recipes online. I'll see if I can remember mine. prep is about 5 mins. You just get a bowl, put a bunch of pb, a little bit of butter, some olive oil, a little skim milk, a few scoops of protein powder, and mix it all together. get it to a nice thick fudge like consistency. then make into balls. high in good fats (EFA from the olive oils and good fat from the pb) plus a ton of protein (poweder, pb, milk, etc) and taste awesome. You can crush up pretzels or oreos (just 1 or 2) or anything else and put in as well. It's very nutrient dense so you can just eat a few and be satisfied or basically make a meal out of it. Use cheap protein since your not gona really be tasting it that much. I go with chocolate on these.
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Old 01-29-2013, 04:07 PM   #145
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high in good fats (EFA from the olive oils and good fat from the pb)
You mentioned "good fats" That has always been one of those things that confuses me. Reading the label on foods and trying to figure out what is good and what is not. Some things you think are good have high fat and carb counts. How do you determine what is good and what is not? Are 'carbs' really that important? Take for example those Cliff Bars. I like them, they taste good and curb my hunger. But the carb count is high, 40. That is the same as one of my kids Little Debbie Cosmic Brownies.
Like I said earlier, I have a huge sweet tooth and I like to eat. So that is my biggest 'brick wall' I have to overcome to get into the shape I want. Thanks for all the help.
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Old 01-29-2013, 04:33 PM   #146
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Old 01-29-2013, 04:49 PM   #147
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I do 30 minutes on the stationary bike or tread-mill, then about 30 minutes doing light weights, just heavy enough for muscle tone, shape, and strength. I do this routine about 3-5 times a week when I get home from work. Take no supplements of any kind, never have. I try to eat healthy with portion control and the right foods. As far as my personal stats - I'm 6'2, 230, and 55 years old. Working out has been part of my life since high school. If you don't make it part of your life, or integrate it into your lifestyle, ....., it will just be a come and go gimmick or New Years resolution that you set up for failure. Get on a comfortable program and stick with it.
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Old 01-29-2013, 06:39 PM   #148
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You mentioned "good fats" That has always been one of those things that confuses me. Reading the label on foods and trying to figure out what is good and what is not. Some things you think are good have high fat and carb counts. How do you determine what is good and what is not? Are 'carbs' really that important? Take for example those Cliff Bars. I like them, they taste good and curb my hunger. But the carb count is high, 40. That is the same as one of my kids Little Debbie Cosmic Brownies.
Like I said earlier, I have a huge sweet tooth and I like to eat. So that is my biggest 'brick wall' I have to overcome to get into the shape I want. Thanks for all the help.
Good fats are the natural kind. Olives, avacado, nuts, fish, butter, etc. The bad stuff is anything that is made through processing; margarine, most cooking oils, and anything that comes in a box...
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Old 01-29-2013, 08:45 PM   #149
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Good fats are the natural kind. Olives, avacado, nuts, fish, butter, etc. The bad stuff is anything that is made through processing; margarine, most cooking oils, and anything that comes in a box...
Good fats are still fats though. Try to limit your intake on the fats, rather, aim for whole grain products. They are high in carbs, but since they complex carbs they burn much slower rather than white bread products, so it will keep you full longer. This includes brown rice, whole wheat pasta and bread. Im also a fan of skinless, boneless chicken breasts. 4 oz contain 1.5 grams of fat and 26 grams of protein.

My best investment? A george foreman grill. I can cook anything i want in a matter of 6 minutes. Its convenience helps keeps me motivated in sticking with my diet
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Old 01-29-2013, 09:00 PM   #150
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Any suggestions on how to make a PB bar? Anybody have a good recipe?
I have a good recipe for one. I'll look for it and post it. All natural and it takes only a few very easily accessible ingredients. I'll post the macros with it as well.

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