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  1. #31
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    I almost fell over doing the 140 bulgarians, yoga has helped my balance but that bar is soo long and unweildy

  2. #32
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    Going to start the keto diet back up tomorrow so I'm gonna do a good full body workout to help push me into ketosis as quick as possible.

  3. #33
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    Day one of Keto
    Full body work out to deplete 4 sets of 8 on everything
    Pull ups
    bench press dumbells 50s
    iso-lat pull down 55lbs
    dips
    shoulder press
    tricep extensions
    face pulls
    cable crunches
    stiff leg deadlift with 135 for 10
    deep squats with 135 (Ass to the grass)

  4. #34
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    Shoulders Biceps and triceps
    8-6-4 rep scheme
    Shoulder warm up to begin- i rotate my scapulas to warm up not only my delts but my infraspinatus, supraspinatus and the hidden subscapularis
    Dumb bell shoulder press- 30s
    Side delt raises- 10lbs
    rear delt raises -25lbs
    Front delt raises-35 plate for 4 & 45 plate for 2
    body weight skull crushers
    bicep cable single arm
    hammer curl single arm cable
    leg raises

    Best part of the keto diet: cheese on my eggs

  5. #35
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    Legs today
    3 sets 10-12
    Barbel deep Squats 135 for 12
    Calf raises seats 90
    standing calf raises 190
    leg extensions
    leg curls
    shrugs
    cable crunches

  6. #36
    OLYMPIAN Sunnyday's Avatar
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    How are you feeling on keto so far?
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  7. #37
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    Quote Originally Posted by Sunnyday View Post
    How are you feeling on keto so far?
    Not too shabby, I actually don't think I do the best on carbs. I'm gonna deplete for a little bit before I start the cyclic keto. Quite frankly with enough coffee I can Inredible Hulk anything!

  8. #38
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    Rest day yesterday.
    Today was chest/ back 5 sets of 5
    T-bar rows
    bench press dumb bells
    pec flys
    pull ups
    dips

  9. #39
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    Double day today
    Started with shoulders biceps and triceps
    3 sets of 8-10
    Shoulder press
    hammer curl
    overhead tricep extensions
    front rear and side delt raises
    shrugs
    barbell curls
    Tonight is Legs
    Rep scheme 6 4 2
    Squats
    Deadlift Stiff legged
    Leg extension
    Leg curls
    Abs

  10. #40
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    Quote Originally Posted by kountroyale View Post
    Double day today
    Started with shoulders biceps and triceps
    3 sets of 8-10
    Shoulder press
    hammer curl
    overhead tricep extensions
    front rear and side delt raises
    shrugs
    barbell curls
    Tonight is Legs
    Rep scheme 6 4 2
    Squats
    Deadlift Stiff legged
    Leg extension
    Leg curls
    Abs
    Squat 235 for 4 reps (was supposed to stop at 2 but i went for it)
    Deadlifted 185 for 4 tried 235 but didnt make it

  11. #41
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by kountroyale View Post
    Squat 235 for 4 reps (was supposed to stop at 2 but i went for it)
    Deadlifted 185 for 4 tried 235 but didnt make it
    Great work on those squats!

    What's your best on deads? Have you nailed 235 before?
    2016 RX Member of the Year & March 2015 Member of the Month
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  12. #42
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    Quote Originally Posted by Sunnyday View Post
    Great work on those squats!

    What's your best on deads? Have you nailed 235 before?
    My max on deads used to be 185 so I'm hoping to kill 235 soon

  13. #43
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by kountroyale View Post
    My max on deads used to be 185 so I'm hoping to kill 235 soon
    Very cool.
    I dream about busting through my 215 max block pull. I just want 225 from 4" off the floor for reps. Some day. For now I dream.
    2016 RX Member of the Year & March 2015 Member of the Month
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  14. #44
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    Chest and Back yesterday
    Reps 12-10-8
    Decline bench
    pullups
    dips
    t bar rows
    face pulls
    cable curls

    Today was shoulders biceps triceps
    5 sets of 5
    Shoulder press standing with dumbells the 35s
    front raises- 45lb plate
    side raises- 20lb dumbells
    rear delt raises 35lb dumbells
    cable bicep curls single arm
    cable tricep extensions single arm
    roman chair for abs

  15. #45
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    Keto update as well.
    Keto is easy for me. I'm already seeing some changes. I love melty cheese and I love poached eggs. I have my macros at about 45% protien 45% fat and 10% carbs, these macros have given me the most success in the past in terms of satiety and fat burn so that's what I go with. Once a week I do a refeed and once a week I add some carbs into my diet . I will not add any cardio, I'm just gonna lift because that also works for me. Slow and steady will win the body fat race. Hour(s) of cardio just destroy my body and make me too hungry.

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