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  1. #16
    FREAK ManimalPatB's Avatar
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    You already know I AM apart of this!!!!

    Chris is the MAN!!!!

  2. #17
    GYM RAT Gym God's Avatar
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    Quote Originally Posted by ManimalPatB View Post
    You already know I AM apart of this!!!!

    Chris is the MAN!!!!
    I have some catching up to do with you guys! #BOOM
    Last edited by Gym God; 01-14-2013 at 09:30 PM.

  3. #18
    Moderator Hoss06's Avatar
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    Quote Originally Posted by Gym God View Post
    Thanks for stopping by, gentlemen! Thank you for following.



    Cheers!



    Yes sir on the low fat... at this time. (I was surprised too) Why you may ask with regards to low fat? I don't ask questions, I just do what I'm told. Hoss06, usually I'm on the other end helping people on the supplement side and nutrition. When other's who are prepping would question about what their trainer has them doing, I just say, listen to your trainer as my advice means nothing.

    I will be doing a transformation and my before pic was taken this past Friday. I will be honest, you won't see much from once I'm done but I will be much drier, yet more full ... is the plan. My trainer has said that we will take progress pics to use in my log.

    My before pic was hovering at around 190 LBS. I was at my heaviest in October at 207-210. This pic below, was taken about 3 years ago and I stepped on the scale at 163 LBS that morning -->

    Nice and ripped! You looks like a well conditioned UFC athlete...good work man
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  4. #19
    GYM RAT Gym God's Avatar
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    Quote Originally Posted by Hoss06 View Post
    Nice and ripped! You looks like a well conditioned UFC athlete...good work man
    Thanks Hoss06. Now to get back to this but 20 LBS heavier!

  5. #20
    GYM RAT Gym God's Avatar
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    Here is quick update from tonight's session. For the records, I'll be hitting Calves twice a week! These guys need as much help as possible!

    Tuesday, January 15th
    Abs/Core/Calves

    1. Vertical Straight Legged Leg Raises
    2. Lying Straight Leg Rotations with Stability Ball Between Legs
    3.Stability Ball Sit-Ups & Floor Touch with Medicine Ball
    4. Ab Rollouts with Ab Roller
    5. Hyper Extensions
    6. Upper Body Oblique Crunches on Bosu
    7. Vertical Choppers with Medicine Ball
    8. Bicycle
    9. Russian Twists with Medicine Ball OR Russian Twists with Stability Ball

    Performed for 30 seconds or 15-25 reps.
    2 circuits (will be increasing this to 4-6)

    Standing Calf Machine
    220 x 15
    240 x 12
    240 x 11
    240 x 9

    Seated Calf
    110 x 15
    110 x 12
    110 x 10
    110 x 13

  6. #21
    GYM RAT Gym God's Avatar
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    I had a solid Chest workout this evening. Just a heads up too, all my sets are working sets to failure. Most of the time for the first couple of exercises, I get in about 2-3 warm-up sets. Tonight's first workout with the Flat Bench DB Press was new to me, so this kept things interesting.

    Wednesday, January 16th
    CHEST

    Flat DB Press (7 sets) (3x4, 2x6, 2x8-10 reps)
    95 x 5
    95 x 5
    100 x 4
    90 x 7
    90 x 7
    85 x 10
    85 x 8

    Incline DB Press (3 sets) (8-10 reps)
    75 x 10
    75 x 8
    75 x 8

    Flat DB Flys (3 sets) (8-10 reps)
    55 x 10
    55 x 8
    55 x 8

    Machine Seated Press (3 sets) (10-12 reps)
    165 x 11
    165 x 12
    165 x 11

    Cable Crossover (3 sets) (12-15 reps)
    45 x 16
    55 x 10
    50 x 12

    *Note* - My meals are all bang on but I got to tell you, I need to gauge my grocery list better. I feel as though I'm at the grocery store every night!

  7. #22
    Moderator Hoss06's Avatar
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    Do you typically begin with flat first or rotate them around too?
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  8. #23
    GYM RAT Gym God's Avatar
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    Quote Originally Posted by Hoss06 View Post
    Do you typically begin with flat first or rotate them around too?
    Normally, I don't do much flat. I blew out my shoulder about 5-6 years ago and had surgery on it. I'm good now but have always preferred incline. I would throw some flat in there from time to time but I wouldn't put much focus on it.

    Now... I'm just following my program. The next 3 Chest Programs (each week they change), will all start off with an incline movement.

  9. #24
    Team GAT Rep Extreme One's Avatar
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    I'll be following along. Roughly how many calories are you consuming?

  10. #25
    GYM RAT Gym God's Avatar
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    You know, Extreme One, I would speaking out my ass if I blurted out a number. However, I am curious as well and I will figure it out sooner than later. If somebody doesn't beat me to it, I'll look into it.

    Recap:

    DIET - Week 12 --> 8

    Note - weight of food is based on cooked weight unless noted.

    MEAL 1
    - 12 egg whites
    - 3 Shredded Wheat or 2/3 cup of oatmeal (dry weight)

    MEAL 2
    - 225g steak or lean ground beef
    - 300g potato / yam OR 1 1/2 cup rice

    MEAL 3
    - 200g chicken breast OR 1 can tuna OR 200g fish (sole, halibut, cod...)
    - 300g potato / yam OR 1 bag of mini rice cakes OR 1 1/2 cup rice

    MEAL 4
    - 200g chicken breast OR 200g fish (sole, halibut, cod...)
    - 300g potato / yam OR 1 1/2 cup rice

    MEAL 5
    - 12 egg whites OR 500g cottage cheese (low fat)
    - 1 to 2 cups of green veggies
    Last edited by Gym God; 01-17-2013 at 02:48 PM.

  11. #26
    OLYMPIAN The Solution's Avatar
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    Toss that into myfitnesspal or Fitday and you can figure it out in no time.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #27
    Moderator Hoss06's Avatar
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    Are you incorporating an refeeds or free meals?
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  13. #28
    GYM RAT Gym God's Avatar
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    Quote Originally Posted by The Solution View Post
    Toss that into myfitnesspal or Fitday and you can figure it out in no time.
    Thanks Bob, I'll check it out!

    Quote Originally Posted by Hoss06 View Post
    Are you incorporating an refeeds or free meals?
    There isn't any refeeds for this cat, at this time. Maybe later on once calories get depleted.

  14. #29
    GYM RAT Gym God's Avatar
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    Despite my body is sore from this change of tempo, I had a pretty good Back workout. I have to say though, when I went to go latch myself in to the Lat Pull Downs, my quads were pooched from Leg day. Took a while to get comfortable.

    Thursday, January 17th
    BACK

    Bent Over Rows (5 sets) (8-10 reps) (Palms facing body)
    165 x 10
    165 x 10
    175 x 10
    175 x 10
    175 x 10

    Close Grip Pulldowns (3 sets) (10-12 reps) (v-bar)
    165 x 12
    165 x 10
    165 x 10

    One arm DB Rows (3 sets) (10-12 reps)
    85 x 11
    85 x 12
    85 x 10

    Straight Arm Pulldowns (4 sets) (15 reps)
    135 x 15
    135 x 15
    135 x 11
    120 x 10

    Pulldowns Behind (4 sets) (12-15 reps)
    105 x 15
    105 x 13
    105 x 13
    105 x 13

  15. #30
    GYM RAT Gym God's Avatar
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    Saturday, January 19th
    SHOULDERS

    Seated Side Laterals (5 sets) (8-10 reps)
    25 x 9
    25 x 11
    25 x 11
    30 x 10
    30 x 10

    Machine Shoulder Press (4 sets) (10-12)
    150 x 10
    150 x 9
    145 x 9
    140 x 9.5 (roasted!)

    One Arm Cable Bent Laterals (4 sets) (12-15 reps) sticky ass cables!
    25 x 15
    30 x 13
    30 x 12
    30 x 12

    One Arm Cable Side Laterals (3 sets) (12-15 reps) - sticky ass cables!
    15 x 15
    15 x 15
    15 x 12

    2 Arm Cable Front Raises (3 sets) (10-12 reps) sticky ass cables!
    90 x 10
    90 x 12
    95 x 10

    Threw in some Calves today as well. I'll be hitting these up at least twice a week.

    Leg Press Calve Raises
    180 x 21
    270 x 18
    360 x 15
    410 x 13

    Seated Calve Raises
    140 x 13
    140 x 12
    140 x 12

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