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  1. Replies
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    Great job, Sunny!!

    Great job, Sunny!!
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    Friday, September 16, 2016 CHEST/BICEPS/ABS ...

    Friday, September 16, 2016 CHEST/BICEPS/ABS

    Dec BP
    135 x 15
    185 x 12
    225 x 10
    275 x 6

    Inc BP
    225 x 10
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    I switch it up depending how I feel and look....

    I switch it up depending how I feel and look. Generally it is a 4 way push pull split:
    chest/triceps
    back/biceps
    delts
    quads/hams/calves
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    Friday, September 9, 2016 ...

    Friday, September 9, 2016 CHEST/DELTS/TRICEPS

    Flat Hammer BP
    135 x 20
    185 x 15
    225 x 12
    225 x 12

    Smith Mach Inc BP
    185 x 10
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    Back from vacation to the "Burgh"......had a...

    Back from vacation to the "Burgh"......had a great time. New HS facilities are awesome. Next 12 weeks are all out for the contest. No more "playtme!"186014
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    Thanks, Josh....John DeFendis...

    Thanks, Josh....John DeFendis style..........Trained with John in late 80's early 90's, and he still oversees my contest prep....guy was and still is a BEAST! NEVER saw anyone train as hard.
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    Wednesday, August 17, 2016 DELTS/ABS ...

    Wednesday, August 17, 2016 DELTS/ABS

    Seated Press Mach
    100 x 15
    130 x 12
    130 x 12
    130 x 12
    130 x 12

    Seated Lateral Mach 12/12's
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    Tuesday, August 16, 2016 PM BICEPS/CALVES ...

    Tuesday, August 16, 2016 PM BICEPS/CALVES

    SUPERSET:
    DB Conc Curl 25 x 12, 25 x 1, 25 x 12, 25 x 12, 25 x 12
    Seated Cable Conc Curl 20 x 12, 20 x 12, 20 x 12, 20 x 12,...
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    Tuesday, August 16, 2016 AM BACK W Grip...

    Tuesday, August 16, 2016 AM BACK

    W Grip PD
    100 x 15
    120 x 12
    140 x 10
    160 x 8
    180 x 6

    CG Dickersons
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    Sunday, August 14, 2016 PM HAMS/CALVES ...

    Sunday, August 14, 2016 PM HAMS/CALVES

    Lying Leg Curl
    50 x 12
    60 x 12
    70 x 10
    80 x 10
    100 x 8

    Seated One Leg Curl
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    Sunday, August 14 ,2016 AM QUADS Leg...

    Sunday, August 14 ,2016 AM QUADS

    Leg Extensions 12/12's
    60 x 12
    60 x 12
    60 x 12
    60 x 10
    60 x 10

    Leg Press
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    Wednesday, August 10, 2016 PM HAMS/CALVES ...

    Wednesday, August 10, 2016 PM HAMS/CALVES

    Lying Leg Curl 12/12's
    60 x 12
    60 x 12
    60 x 12
    60 x 12
    60 x 12

    SL DL 12/12's
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    Wednesday, August 10, 2016 AM QUADS Leg...

    Wednesday, August 10, 2016 AM QUADS

    Leg Extensions 12/12's
    70 x 12
    70 x 12
    70 x 12
    70 x 10
    70 x 10

    Leg Press
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    LOL!!! My back is better now than it was 20...

    LOL!!! My back is better now than it was 20 years ago.......you CAN keep improving over time.Punch age right in the mouth and fight it with everything you have.
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    Tuesday, August 9, 2016 PM TRICEPS/ABS ...

    Tuesday, August 9, 2016 PM TRICEPS/ABS

    Pressdowns 12/12's
    100 x 12
    100 x 12
    100 x 12
    90 x 10
    80 x 10

    Dips
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    Tuesday, August 9, 2016 AM CHEST Inc...

    Tuesday, August 9, 2016 AM CHEST

    Inc Cable Flyes
    35 x 20
    40 x 15
    45 x 12
    50 x 10
    55 x 8

    Hammer BP
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    Monday, August 8, 2016 AM DELTS/ABS Seated...

    Monday, August 8, 2016 AM DELTS/ABS

    Seated Lateral Machine 12/12's
    60 x 12
    60 x 12
    60 x 10
    50 x 12
    50 x 12

    1 Arm Mach Lateral
  18. Replies
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    Good Luck with the new school year, Curt. The...

    Good Luck with the new school year, Curt. The wife went back yesterday for pre week
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    I think you are doing great, Curt......unlike...

    I think you are doing great, Curt......unlike most of America sitting on their collective fat asses!!
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    Sunday, August 7, 2016 PM BACK/CALVES W...

    Sunday, August 7, 2016 PM BACK/CALVES

    W Grip PD
    100 x 20
    120 x 15
    140 x 12
    160 x 10
    180 x 8

    CG Dickersons
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    Shizzo?

    Shizzo?
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    nice workout, Curt. Don't think I could survive...

    nice workout, Curt. Don't think I could survive on 1,400 cals !!! :)
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    You hit it right on the head.....how you look is...

    You hit it right on the head.....how you look is al that matters
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    Sunday, August 7,2016 AM BICEPS BB Curls...

    Sunday, August 7,2016 AM BICEPS

    BB Curls 12/12's
    50 x 12
    50 x 12
    50 x 12
    50 x 12
    50 x 12

    DB Curls
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    Saturday, August 6, 2016 PM CHEST Inc C...

    Saturday, August 6, 2016 PM CHEST

    Inc C Crossover Flyes
    35 x 20
    40 x 15
    45 x 12
    50 x 10
    55 x 8

    Hammer BP
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    Saturday, August 6, 2016 AM TRICEPS/ABS ...

    Saturday, August 6, 2016 AM TRICEPS/ABS

    Pressdowns 12/12's
    100 x 12
    100 x 12
    100 x 12
    100 x 12
    100 x 12

    Lying Extension
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    Friday, August 5, 2016 PM QUADS/CALVES ...

    Friday, August 5, 2016 PM QUADS/CALVES

    Leg Extension 12/12's
    70 x 12
    70 x 12
    60 x 12
    60 x 12
    50 x 12

    Leg Press
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    Awesome!!...Congratulations!

    Awesome!!...Congratulations!
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    Friday, August 5, 2016 AM HAMS/ABS Lying...

    Friday, August 5, 2016 AM HAMS/ABS

    Lying Leg Curl 12/12's
    50 x 12
    50 x 12
    50 x 12
    50 x 10
    50 x 10

    SL BB DL 12/12's
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    LOL!!! I have eaten the following as close as...

    LOL!!! I have eaten the following as close as two weeks out on my carb day; not all on 1 day!
    a whole birthday cake
    a german chocolate cake
    3 boxes of eggo waffles
    a boston cream pie
    a bag of...
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    Hang in there Sunny....as i am sure you already...

    Hang in there Sunny....as i am sure you already know, nothing is as rewarding or as difficult as being a parent.
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    Not really Curt........just blessed with a great...

    Not really Curt........just blessed with a great metabolism even still at my age. Rock star...no. Thank you mom and dad...yes!
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    Contest diet: 4 days 0 carbs, followed by one...

    Contest diet: 4 days 0 carbs, followed by one day where I don't even freakin count the carbs. I have literally eaten a whole birthday cake on my carb day before. Works for me....no one correct...
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    Wednesday, August 3, 2016 AM DELTS/ABS ...

    Wednesday, August 3, 2016 AM DELTS/ABS

    Seated Machine Laterals 12/12's
    70 x 12
    70 x 12
    70 x 12
    70 x 10
    70 x 8

    1 Arm BD Lateral
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    love supersetting....antagonistic bodyparts or...

    love supersetting....antagonistic bodyparts or same.
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    How many carbs are you taking in, Curt?

    How many carbs are you taking in, Curt?
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    looking good, Josh

    looking good, Josh
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    Tuesday, August 2, 2016 PM BICEPS BB Curl...

    Tuesday, August 2, 2016 PM BICEPS

    BB Curl 12/12's
    50 x 12
    50 x 12
    50 x 12
    50 x 12
    50 x 12

    DB Curl
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    Tuesday, August 2, 2016 AM BACK/CALVES ...

    Tuesday, August 2, 2016 AM BACK/CALVES

    W Grip PD
    100 x 20
    120 x 15
    140 x 12
    160 x 10
    180 x 8

    CG Dickersons
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    Monday, August 1, 2016 Back from 3 day weekend...

    Monday, August 1, 2016

    Back from 3 day weekend in St Augustine for 25th Anniversary. Had a GREAT time, but now playtime is over. Contest date is November 12.

    185639185640
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    actually was about 10% when I started my "contest...

    actually was about 10% when I started my "contest training" 7 weeks ago.......double splitting, 4 on 1 off, and 20-35 sets/BP. Junk food was eliminated at the start, too, so diet has been relatively...
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    Nice looking workouts

    Nice looking workouts
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    h Contest date for me is November...

    h
    Contest date for me is November 12th.........start serious dieting on September 1. Already at 187 with about 7-8 % BF, so prep should go well.......
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    Back in the day a lot of the Middle Eastern...

    Back in the day a lot of the Middle Eastern Bodybuilders smoked.....said it curbed their appetite
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    Thursday, July 28,2016 PM BICEPS/CALVES ...

    Thursday, July 28,2016 PM BICEPS/CALVES

    BB Curl 12/12's
    60 x 122
    60 x 12
    60 x 12
    60 x 10
    60 x 8

    Alt DB Curl
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