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    What a legend! RIP

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    Tuesday 2/4 legs Tim Anderson’s 5 resets...

    Tuesday 2/4 legs

    Tim Anderson’s 5 resets
    Nick Tumminello’s lower body warmup
    Some extra chiro and PT prescribed mobility work

    Abs superset (4 rounds):
    Hanging knee raise BW x 15
    Floor...
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    Haha, yes you get it, Mac! It’s been like a...

    Haha, yes you get it, Mac!

    It’s been like a busy deli counter at the belt squat the last 24 hours. “NOW SERVING NUMBER 26!”
    LOL!! My friend and his buddy did 25 sets each last night after the...
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    Hey fam! :byeb: Do I have an update for you!!...

    Hey fam! :byeb:

    Do I have an update for you!!

    Bobby, the owner of Exile Fitness, loves to hook his members up with new toys. He’s determined to establish Exile as the raddest gym on the planet....
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    Thanks COG

    Thanks COG
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    Well said, PfA. Legend gone way too soon. I have...

    Well said, PfA. Legend gone way too soon. I have kids his deceased daughter’s age so this really hits home for me. RIP, my thoughts and prayers go out to friends and family.
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    New fitness PR! :cheerleader: Latest estimated...

    New fitness PR! :cheerleader:

    Latest estimated VO2 max is 44!! That’s the top 5% for my age group and gender! Really proud of my crippled self!
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    Hey there Sandpiggy! So glad you stopped by!...

    Hey there Sandpiggy! So glad you stopped by! Happy New Year! Don’t be a stranger!! :byeb:
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    Hit a PR of sorts yesterday. Previous VO2 max 39,...

    Hit a PR of sorts yesterday. Previous VO2 max 39, which is top 15% of age/gender. Hit 41 yesterday which puts me in the top 10% for my age group and gender. Really proud of that considering my hip...
  10. :beerbang:

    :beerbang:
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    Thanks, COG. Will do

    Thanks, COG. Will do
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    Thanks, Mac Yeah, I don’t doubt I can get a...

    Thanks, Mac

    Yeah, I don’t doubt I can get a few more with 6 weeks to actually train for it.
  13. Hey there, Puma! Glad to have you here! Been a...

    Hey there, Puma! Glad to have you here! Been a while. Hope you’re doing well!

    The Kaz man is awesome!! If you’re tossing his name in, then I’ll add Paul Anderson to the throwback list!

    For...
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    Hey people. The year has started out great for...

    Hey people. The year has started out great for me. A few highlights:

    1. Making solid progress with mobility and pain management due to a new physio. The man is a genius!

    2. I deadlifted. Not a...
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    Checking in. Crazy busy here but it’s all good....

    Checking in. Crazy busy here but it’s all good. Still training daily, making improvements in mobility, and pound for pound still lifting more than PfA. LOL!! :D
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    Happy New Year, RX peeps! :beerbang:

    Happy New Year, RX peeps! :beerbang:
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    Belated happy birthday! :flowers:

    Belated happy birthday! :flowers:
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    I’ll agree with you that there’s no reason to...

    I’ll agree with you that there’s no reason to keep pushing to failure every time if you’re trying to increase strength. As a general rule of thumb I try to keep 2 reps in the tank on the 3 main lifts...
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    I run a program I wrote myself. Based on the SSPT...

    I run a program I wrote myself. Based on the SSPT pullup program written by Matt Gary. I figured if it works for pullups then it will work for any lift, and wow does it ever work for piling on muscle...
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    Wow, PfA, I’m sorry to hear that about your...

    Wow, PfA, I’m sorry to hear that about your bench. If you’re hitting only your bodyweight for 8s then yeah you need all the help you can get. Get on a cycle and gas up pedal to the medal ASAP!!
    ...
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    Let’s hope so :yep:

    Let’s hope so :yep:
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    Hmmm. PfA, I hare to break this to you but...

    Hmmm. PfA, I hare to break this to you but repping your body weight for 8 on a bench isn’t much to boast about. I personally know women who can do that and then some.
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    So yesterday was a win. Today IDK :dunno: I...

    So yesterday was a win. Today IDK :dunno:

    I woke up feeling meh but then walking down the stairs was like :poop::byeg:

    Lotsa tingling in the good foot and up into the calf. I’m wondering...
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    Tuesday 12/17 upper body, back focus Tim...

    Tuesday 12/17 upper body, back focus

    Tim Anderson’s 5 resets
    some extra hip and back mobility and stretches per the chiro
    Nick Tumminello’s upper body warmup
    band over & backs, face pulls,...
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    1. My husband has the kids so I get unlimited...

    1. My husband has the kids so I get unlimited time
    2. No pain, discomfort, or limping the day before, on waking, AND after I get out of the car from the 35 minute drive to Exile. (Rare for me)
    3....
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    Thanks, COG. But looks can be deceiving. Without...

    Thanks, COG. But looks can be deceiving. Without a video you wouldn’t know that I’m doing the leg presses with two hands on my left leg. I can’t even lift my leg up without helping it with my hands....
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    Ah, gotcha. Thanks for clearing that up.

    Ah, gotcha. Thanks for clearing that up.
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    Congrats, PfA. Seriously. A lot of people with...

    Congrats, PfA. Seriously. A lot of people with heartburn and reflux assume it’s overproduction of stomach acid when it’s actually the opposite. If you’re having success with that supplement then...
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    Wow. RIP

  30. Thread: Larry Wheels?

    by Sunnyday
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    So this just dropped... ...

    So this just dropped...


    https://www.youtube.com/watch?v=79Og1hC1aRs
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    Tuesday 12/10 legs, focus on quads Tim...

    Tuesday 12/10 legs, focus on quads

    Tim Anderson’s 5 resets
    Nick Tumminello’s lower body warmup
    Some chiro prescribed mobility work

    Abs superset (4 rounds):
    Hanging knee raise BW x 20
    ...
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    I feel your pain. I love salmon and eggs too. I...

    I feel your pain. I love salmon and eggs too. I just have them on different days or in smaller portions.
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    Monday 12/9 upper body, back focus Tim...

    Monday 12/9 upper body, back focus

    Tim Anderson’s 5 resets
    some extra hip and back mobility and stretches per the chiro
    Nick Tumminello’s upper body warmup
    band over & backs, face pulls,...
  34. So sad. I grew up watching him on Benson. RIP

  35. Thread: Larry Wheels?

    by Sunnyday
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    And by the way, guys, I read on Aceto’s Q&A...

    And by the way, guys, I read on Aceto’s Q&A thread around 2011-2012 that when asked about a specific rep range to get bigger AND stronger, the Technician himself answered (I’m paraphrasing) that if...
  36. Thread: Larry Wheels?

    by Sunnyday
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    Forgive me if I’m missing something here, guys. ...

    Forgive me if I’m missing something here, guys.

    Last I checked, Larry recently (Nov 26 post on IG) did a powerlifting meet. To train for that he lifted heavy, like 8 reps or fewer. In...
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    Welcome to RX! :byeb: I’m 52 kg at 155 cm with...

    Welcome to RX! :byeb:

    I’m 52 kg at 155 cm with a decent amount of muscle and visible abs so yikes that I outweigh you.
    I’d definitely agree that your body weight needs to increase, and kudos to...
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    As one of the oldest members on this site (I...

    As one of the oldest members on this site (I believe I’m third oldest) I’ll try to remember that if things about the younger generation become hard to understand LOL.
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    Friday 12/6 upper body, arm focus Whole lower...

    Friday 12/6 upper body, arm focus

    Whole lower body was off yesterday so I just did mobility work and a little puttering and took some videos for friends then went home. Today the lower half was...
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    Wednesday 12/4 upper body, chest & shoulders...

    Wednesday 12/4 upper body, chest & shoulders focus

    Tim Anderson’s 5 resets (head nods, rolling, rocking, crawling, cross crawls)
    Hip mobility stuff
    Nick Tumminello’s upper body warmup
    band...
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    Thanks, COG. It was inspired by WBFF Pro Lauren...

    Thanks, COG. It was inspired by WBFF Pro Lauren Simpson.

    I gotta say that I have been very impressed with some of the WBFF pro women lately, particularly Lauren Simpson and Hattie Boydle. Lauren,...
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    Tuesday 12/3 legs, focus on quads Tim...

    Tuesday 12/3 legs, focus on quads

    Tim Anderson’s 5 resets
    Nick Tumminello’s lower body warmup
    Some chiro prescribed mobility work

    Abs superset (4 rounds):
    Hanging knee raise BW x 15
    ...
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    Maybe the ones in your neck of the woods, but not...

    Maybe the ones in your neck of the woods, but not the ones I’ve encountered. The ones I know are all badasses. I’m referring to both lifters and nonlifters and a broad range of educational and...
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    I prepped and cooked food from the time I got...

    I prepped and cooked food from the time I got home from the gym on Wednesday until the meal was served around 4 pm on Thursday. Then other than to heat up leftovers for the family I didn’t cook...
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    Thanks, COG. Much better these days

    Thanks, COG. Much better these days
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