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  1. Replies
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    I am right there with you on the cold! I have...

    I am right there with you on the cold! I have always loved the cold. But something changed in me since last winter. This season’s first cold snap I looked at my husband and said, “I’m done.” My...
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    Thanks, Mac! NC?! Will be praying for you,...

    Thanks, Mac!

    NC?! Will be praying for you, Mac!

    We’re seriously considering a move in that direction too! Either NC, SC, or GA. All depends on where the kiddo goes to college.
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    Friday 11/17 upper body training Just 2 days...

    Friday 11/17 upper body training

    Just 2 days out from meeting Ed Coan and Stan Efferding! :cheerleader:

    dynamic warmup

    Face pulls:
    even reps paused with a 1-sec squeeze
    40 x 12
    50 x 12
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    Tuesday 11/14 lower body Training sucked all...

    Tuesday 11/14 lower body

    Training sucked all kinds of ass today. Still recovering from a long, excruciating drive 2 Saturdays ago.

    Dynamic warmup

    Glute circuit (no rest between...
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    Thanks for the help Mac. I realize that’s why my...

    Thanks for the help Mac. I realize that’s why my phone pics aren’t loading and it’s ok. Just a puppy, not like it’s my stage pics winning Ms. O, LOL.
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    ^^doing this from my iphone. No matter how I try...

    ^^doing this from my iphone. No matter how I try to load the pics I still get an error. :byeg:
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    Let me in on the secret...I can’t get a pic to...

    Let me in on the secret...I can’t get a pic to load! :mad:
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    Monday 11/13 upper body training One week out...

    Monday 11/13 upper body training

    One week out from meeting Ed Coan and Stan Efferding! :cheerleader:

    dynamic warmup

    Face pulls:
    even reps paused with a 1-sec squeeze
    40 x 12
    50 x 12
  9. Replies
    6,963
    Views
    372,869

    Been sparse on updates lately because of this...

    Been sparse on updates lately because of this little darling dropping into our lives on Thursday evening...

    (But no matter how hard I try the photos won’t upload grrrr :mad: )

    female standard...
  10. Replies
    6,963
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    Wednesday 11/8 upper body training dynamic...

    Wednesday 11/8 upper body training

    dynamic warmup

    Face pulls:
    30 x 12
    40 x 12
    50 x 12, pausing the even reps with a hard 1-sec squeeze

    Bench press (competition style, pause bottom and top...
  11. Replies
    6,963
    Views
    372,869

    Tuesday 11/7 lower body Dynamic warmup ...

    Tuesday 11/7 lower body

    Dynamic warmup

    Glute circuit (no rest between sides/exercises):
    30 reps side lying clam ss 30 reps side lying abduction
    30 reps single leg glute bridge ss 30 reps hip...
  12. Replies
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    Thank you both! My bod usually does not do...

    Thank you both!

    My bod usually does not do well with consecutive days off. Joints stiffen up and takes several workouts to get them moving again.
  13. Replies
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    Monday 11/6 upper body training dynamic warmup...

    Monday 11/6 upper body training

    dynamic warmup

    Face pulls:
    even reps paused with a 1-sec squeeze
    40 x 12
    50 x 12
    4 x 60 x 12
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    myths

    myths
  15. Replies
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    Thursday 11/2 skipped my planned training. HRV...

    Thursday 11/2 skipped my planned training. HRV app was at an all time low of 7.1. I went to the gym anyway but wasn’t feeling up to training heavy. Decided to postpone my squats & deads to Friday....
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    Wednesday 11/1 upper body training dynamic...

    Wednesday 11/1 upper body training

    dynamic warmup

    Face pulls:
    30 x 12
    40 x 12
    50 x 12
    3 x 60 x 12, pausing the even reps with a hard 1-sec squeeze
  17. Replies
    6,963
    Views
    372,869

    Tuesday 10/31 lower body Dynamic warmup ...

    Tuesday 10/31 lower body

    Dynamic warmup

    Glute circuit (no rest between sides/exercises):
    30 reps side lying clam ss 30 reps side lying abduction
    30 reps single leg glute bridge ss 30 reps...
  18. Replies
    6,963
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    372,869

    Monday 10/30 upper body training dynamic...

    Monday 10/30 upper body training

    dynamic warmup

    Bench press (competition style pause bottom/top, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    115 x 4
  19. Replies
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    Thanks, COG

    Thanks, COG
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    If you’ve lost close to 60 lbs then lean or not,...

    If you’ve lost close to 60 lbs then lean or not, then congrats and I’m impressed. Any chance you could send some of those fat loss vibes in this direction? My hubby is still in the 290s. :-( If I...
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    Post of the month! :lmao:

    Post of the month! :lmao:
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    Welcome back, PfA :flowers:

    Welcome back, PfA :flowers:
  23. Replies
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    Tuesday 10/24 lower body Dynamic warmup ...

    Tuesday 10/24 lower body

    Dynamic warmup

    Glute circuit (no rest between sides/exercises):
    30 reps side lying clam ss 30 reps side lying abduction
    30 reps single leg glute bridge ss 30 reps...
  24. Replies
    6,963
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    Awww, thanks Alex! :flowers:

    Awww, thanks Alex! :flowers:
  25. Replies
    6,963
    Views
    372,869

    Monday 10/23 upper body training dynamic...

    Monday 10/23 upper body training

    dynamic warmup

    Bench press (competition style pause bottom/top, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    115 x 4
  26. Last show I competed in was the 2012 OCB Charm...

    Last show I competed in was the 2012 OCB Charm City Classic. I miss competing terribly. :byeb:
  27. Replies
    6,963
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    Friday 10/13 upper body training My head was...

    Friday 10/13 upper body training

    My head was all over the place with some home stuff. Nothing catastrophic, just life. Decided to just putter.

    dynamic warmup

    Bench press (competition style,...
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    6,963
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    372,869

    Thursday 10/19 lower body training Kids had a...

    Thursday 10/19 lower body training

    Kids had a half day today, for no good reason. Had to make this short and to the point.

    Dynamic warmup

    Squats:
    bar x 5
    75 x 5
    95 x 5
  29. Replies
    6,963
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    Thanks for stopping in here, and belated welcome...

    Thanks for stopping in here, and belated welcome to the RX forums!

    Glad to be a help to you. Those electronic scales are a joke, as is any bioimpedance device IMO. I was freaky lean going into...
  30. Replies
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    Wednesday 10/18 upper body training Last night...

    Wednesday 10/18 upper body training

    Last night was rough. 10 pm, house was quiet as I was loading the dishwasher. Dog came over to supervise my work and got his collar caught on the lower rack. He...
  31. Replies
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    Thanks, COG

    Thanks, COG
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    I'd agree with 15-20%. Definitely not in the...

    I'd agree with 15-20%. Definitely not in the ballpark of 8-9%. Best way I've found to use BodPod is for goal setting. Take a baseline measurement and then take 12-ish weeks to nail a diet 100% then...
  33. Replies
    6,963
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    372,869

    Tuesday 10/17 lower body Dynamic warmup ...

    Tuesday 10/17 lower body

    Dynamic warmup

    Glute circuit (no rest between sides/exercises):
    30 reps side lying clam ss 30 reps side lying abduction
    30 reps single leg glute bridge ss 30 reps...
  34. Replies
    6,963
    Views
    372,869

    Monday 10/16 upper body training dynamic...

    Monday 10/16 upper body training

    dynamic warmup

    Bench press (competition style pause bottom/top, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    115 x 4
  35. Replies
    6,963
    Views
    372,869

    Saturday 10/14 lower body Dynamic warmup ...

    Saturday 10/14 lower body

    Dynamic warmup

    Glute circuit (no rest between sides/exercises):
    30 reps side lying clam ss 30 reps side lying abduction
    30 reps single leg glute bridge ss 30 reps...
  36. Replies
    6,963
    Views
    372,869

    Friday 10/13 upper body training dynamic...

    Friday 10/13 upper body training

    dynamic warmup

    Bench press (competition style, pause bottom/top, reset shoulders, repeat):
    Bar x 5
    65 x 5
    85 x 5
    105 x 5
    115 x 3
  37. Replies
    6,963
    Views
    372,869

    Sorry to hear you have a hip issue too. I was...

    Sorry to hear you have a hip issue too. I was told the same by several docs: hip replacement. I gave them all the middle finger as you know. And yeah, a few good days followed by one or several not...
  38. Replies
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    Thanks, Mac! I don't know about left and right,...

    Thanks, Mac! I don't know about left and right, but progress is steady for now.
  39. Replies
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    Sure do! This is one I used to do as a circuit:...

    Sure do! This is one I used to do as a circuit:
    Hanging knee raise (or leg raise)
    Rope pulldown crunch
    reverse crunch
    Weighted ball crunch
    rep scheme: 20, 15, 12, 10, 8, 6 without stopping. So...
  40. Thread: ID Lyrics?

    by Sunnyday
    Replies
    212
    Views
    382

    ^Tiny Dancer

  41. Replies
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    Thursday 10/11 lower body training Dynamic...

    Thursday 10/11 lower body training

    Dynamic warmup

    DB lying leg curl:
    15 x 12
    20 x 12
    4 x 25 x 12

    Squats:
  42. Replies
    6,963
    Views
    372,869

    Wednesday 10/11 upper body training dynamic...

    Wednesday 10/11 upper body training

    dynamic warmup

    Face pulls:
    30 x 12
    40 x 12
    50 x 12
    3 x 60 x 12, pausing the even reps with a hard 1-sec squeeze
  43. Thread: ID Lyrics?

    by Sunnyday
    Replies
    212
    Views
    382

    Goodbye yellow brick road

  44. Replies
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    Tuesday 10/10 lower body Dynamic warmup ...

    Tuesday 10/10 lower body

    Dynamic warmup

    Glute circuit (no rest between sides/exercises):
    30 reps side lying clam ss 30 reps side lying abduction
    30 reps single leg glute bridge ss 30 reps...
  45. Thread: ID Lyrics?

    by Sunnyday
    Replies
    212
    Views
    382

    ^Proud Mary

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