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  1. Shanique was fabulous yesterday! She beat her...

    Shanique was fabulous yesterday! She beat her last year’s look 10x over. So happy for her!
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    Oh how sad! I loved his music. RIP

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    Yes, working with a California doc who is helping...

    Yes, working with a California doc who is helping me with exercises, out of the kindness of his heart, behind the scenes and free of charge.
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    Monday 9/9 upper body stuff mobility work,...

    Monday 9/9 upper body stuff

    mobility work, prescribed scoliosis exercises, and Tim Anderson’s 5 resets

    Bench press (competition style):
    bar x 10
    77 x 5
    77 x 5
    99 x 5
    3 x 110 x 5 with...
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    No childcare at Exile and they’re too old to go...

    No childcare at Exile and they’re too old to go in my last gym’s childcare Thankfully they’re in school now
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    I prefer 3 to 3.5 hours. That includes mobility...

    I prefer 3 to 3.5 hours. That includes mobility work (undoing the effects of the 35 minute commute to the gym), warmup, weights, and 20 minutes of cardio. Plus at least 6 bathroom trips because,...
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    Saturday 9/7 lower body Tim Anderson’s 5...

    Saturday 9/7 lower body

    Tim Anderson’s 5 resets
    Ton of mobility work
    Bunch of prescribed scoliosis exercises

    After over an hour doing all of the above I really wasn’t up for much but I still...
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    Thanks, COG

    Thanks, COG
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    Friday 9/6 upper body training Tim Anderson’s...

    Friday 9/6 upper body training

    Tim Anderson’s 5 resets, 1-3 min each (head nods, rocking, cross crawls, rolling, bear crawls)
    Followed by Lotsa mobility work, including a bunch of new exercises...
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    Our own RX girl Bronwyn (Lada) is competing in...

    Our own RX girl Bronwyn (Lada) is competing in the amateur O in WP. This could be her best look to date! She posted a ton of pics on her IG page. I haven’t seen her look anywhere near this good...
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    Hey peeps. Ya girl is still alive and still...

    Hey peeps. Ya girl is still alive and still training like a freak, horrifying the neighborhood moms and intimidating most of the dads in the process. LOL!

    School started on Tuesday and so did swim...
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    Hmmm... First, I’m not familiar with any of...

    Hmmm...

    First, I’m not familiar with any of Arnold’s programs. Second, what tips of mine would those be that you want to combine with a bi/tri program? I don’t recall giving any tips, at least not...
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    Happy birthday, Curt! :flowers:

    Happy birthday, Curt! :flowers:
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    Personal trainer limits me to exercise...

    Personal trainer limits me to exercise recommendations when working with a client (plus I would absolutely hate standing beside someone and watching them work out). As a health coach I have more...
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    Hey Mike. Once again I am way behind in journal...

    Hey Mike. Once again I am way behind in journal updates. Behind the scenes I’ve been working on health coaching certification. I have 2 exams on the horizon, the first one is August 16. I’m told only...
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    You might not have to pay to see it. I’ve told my...

    You might not have to pay to see it. I’ve told my friend just invite Larry to a friendly little one-on-one exhibition meet at Exile. He can’t stand arrogance in anyone, especially Larry. So if this...
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    There’s a freaky strong dude in my gym who would...

    There’s a freaky strong dude in my gym who would love to feed Larry a piece of humble pie. It could happen :yep:
  18. I have so-so genetics and while I got outsized...

    I have so-so genetics and while I got outsized plenty of times I was never beat when it came to conditioning. And I can guarantee I could still beat the snot out of any gassed up competitor in my...
  19. LOL! :lmao: Mac says what the rest of us have...

    LOL! :lmao: Mac says what the rest of us have been thinking
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    In case any of you are interested, you can check...

    In case any of you are interested, you can check out Hifon’s easy peasy 700-lb squat that he did just before I hit my squats on his page @hogebobi Hifon is a beast worth a follow!
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    Saturday 7/27 lower body training The vibe at...

    Saturday 7/27 lower body training

    The vibe at Exile was LIT today!! :mosh:


    Startionary bike 10 min
    Dynamic stretching and mobility work

    Bulgarians:
    4 x BW x 10/ leg
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    Thanks COG

    Thanks COG
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    Thanks for checking it out, Mac. The video 2 days...

    Thanks for checking it out, Mac. The video 2 days before with 185x5 to a higher bench was fun too! My meet PR is 182 so 185 for reps even though they weren’t to parallel is really encouraging....
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    It’s been a good week in Sunny’s world. My...

    It’s been a good week in Sunny’s world.

    My kids’ swim season ended on a great note on Sunday afternoon. Woo hoo.

    Mmkay, on to training! LOL!!

    Hit lower body today

    Lengthy and thorough...
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    Thanks COG

    Thanks COG
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    Wow! Has it been THAT long since I updated this...

    Wow! Has it been THAT long since I updated this journal? Yikes!

    Mmmkayyyy, so I’m still training 5-6 days per week but I modified things a bit so I didn’t lose my mind during swim season. I...
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    I don’t always agree with Mark but he does post...

    I don’t always agree with Mark but he does post some interesting content. He is arguably one of the best resources for building a big fat bench. And I can’t relate to people who don’t want a big fat...
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    Here you go, PfA, Mark Bell just did your...

    Here you go, PfA, Mark Bell just did your favorite exercise and put it on Instagram!

    Reverse grip bench 5x12 superset with biceps.

    I’d put a screenshot of the post but I haven’t been able to...
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    :beerbang:

    :beerbang:
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    I have to second John Meadows as a resource. Iíve...

    I have to second John Meadows as a resource. Iíve used his Mountaindog Training program multiple times and with phenomenal results! I will say part of the success I had was each time I started the...
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    I find with barbell floor presses I need a...

    I find with barbell floor presses I need a handoff and help racking the weight at the end of my set. In the past (before I got to Exile, home of Kevin Levrone) I couldn’t always find a reliable...
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    Glad I’m not the only one! I already do 3 days...

    Glad I’m not the only one!

    I already do 3 days a week of competition bench work. If I want to do more volume for pecs and tris without further banging up my shoulders (and I usually do want more...
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    I’ve tried it but it felt so awkward I didn’t...

    I’ve tried it but it felt so awkward I didn’t keep it in my program for very long. Others I know and respect swear by it. It’s been my experience that the exercises that work are the ones you can do...
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    Wow. I remember watching him on TV when I was a...

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    I just want to make sure I understand, this 315...

    I just want to make sure I understand, this 315 is for an incline barbell press? Not flat bench, right?
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    Agreed! Check out his training videos on...

    Agreed! Check out his training videos on Instagram! It’s so impressive the way he and his training partner would hit their backs! LIGHTS OUT INTENSITY, ALL BUSINESS!
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    I have enough unexpected/forced time off with my...

    I have enough unexpected/forced time off with my family circus that I don’t plan a specific week off. Even if I didn’t have the fam, my osteoarthritis is better off NOT taking an entire week off. The...
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    Tuesday 6/25 - lower body training 60 min...

    Tuesday 6/25 - lower body training

    60 min warmup

    Bulgarians:
    4 x BW x 10/side

    Squats:
    10 x BW x 10 holding onto pole, 30 sec rests
    Embarrassing and frustrating but whatever. I got a...
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    RIP Reggie Bennett IFBB Pro

    I just leaned that IFBB Pro Reggie Bennett passed away - apparently suddenly and unexpectedly - on Saturday. I read it on Iris Kyleís Instagram page.

    For those of you unfamiliar with him, he was...
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    Keep us posted on your recovery, PfA. :flowers:

    Keep us posted on your recovery, PfA. :flowers:
  41. I don’t always agree with PfA, but when I do it’s...

    I don’t always agree with PfA, but when I do it’s about abs LOL

    It’s been my experience that exercises you will actually DO consistently are at most only somewhat helpful. I’ve personally not...
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    Wow! That’s a pretty rare condition. You’re lucky...

    Wow! That’s a pretty rare condition. You’re lucky to have no permanent kidney damage from it.

    I’m a little surprised you weren’t already consuming 2 gallons of water per day. I down at least a...
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    Thursday 6/20 upper body training Once again...

    Thursday 6/20 upper body training

    Once again it took me 60 min to warm up. Ugh. Whatever

    DB external rotation, elbow on knee:
    4 x 25 x 8 - PR so yay me!

    Cable external rotation:
    4 x 10 x...
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    Wednesday 6/19 - lower body training First...

    Wednesday 6/19 - lower body training

    First day of summer vacation for my kids. I had them up at 5:30 am because swim practice started at 6:30. Got them home by 8:30 and left for the gym once they...
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    Yeah, to those who call him out on using too much...

    Yeah, to those who call him out on using too much momentum, I’d like to see them try it even WITH momentum. Just holding that much weight in that position is impressive!

    And while we’re on...
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