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  1. #91
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    Slumnookie will fit right in here, heh heh heh........



    So you're doing MAX OT, eh........ this will be interesting. Im glad you have an open mind now because I could not get you to do minimal sets last time we trained. Then again that seems like a lifetime ago. Certainly a whole nuther person ago ........ Im also interested to see if Sledge will have you do the OT cardio or something else. Id say HIIT like I do with my students but hey......he sounds like he knows what he's doing.

    Sledge if you train me I would totaly do the plastic daisies thing. Unlike SOMEONE we know....

  2. #92
    Moderator GirlyMuscle's Avatar
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    Quote Originally Posted by debbiebramwell View Post
    well look what I found! I will be following along..question for you do I see you doing sets with 1 reps? alot of sets under 6 reps? if so how come?
    also no skipping legs no matter what next time for your show! very important to train them up to 10 days out then lay off happy offseason to you!!
    How were you able to get the time off to stay there until march? will you move there someday? fill me in
    I'm doing the MAX-OT program as written. The 1 rep sets are acclimations sets in order to get my muscle ready for the heavy working sets. My working sets are as heavy as I can, to failure within the 4-6 rep range.

    Quote Originally Posted by Ninja Loco View Post
    Slumnookie will fit right in here, heh heh heh........



    So you're doing MAX OT, eh........ this will be interesting. Im glad you have an open mind now because I could not get you to do minimal sets last time we trained. Then again that seems like a lifetime ago. Certainly a whole nuther person ago ........ Im also interested to see if Sledge will have you do the OT cardio or something else. Id say HIIT like I do with my students but hey......he sounds like he knows what he's doing.

    Sledge if you train me I would totaly do the plastic daisies thing. Unlike SOMEONE we know....
    We did talk about doing the 16 min hiit cardio that goes along with max-ot but I will be biking everywhere, especially to and from the gym, so I figured I'll be getting cardio anyway. And since I'm trying to build right now I'm not too concerned with cardio for fat loss, just general cardio health.

  3. #93
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    Quote Originally Posted by GirlyMuscle View Post
    I guess after hard contest dieting for 6 months I've gone the other way and I resent being told (by a diet protocol) what to eat and not eat. It's still a mental game.
    I totally get this

    Which is why i refuse to eat ANY fish or chicken right none zero nanda no fucking fish!

    My plan i like cuz i have macro amoutns but i choose the food
    ie i am told meal 1 75 g carbs meal 2 45 g carbs (all my meals are 3-4 oz protien or equivalent egg white cept last meal 8 oz protein) anyway i get to choose what my carbs source is and now it includes things like ww pasta ww bread so altho on a plan i don't feel it is at all similar to prep and of course i have my weekly cheat

  4. #94
    Moderator GirlyMuscle's Avatar
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    I'm going to be totally honest here. I loved dieting with the keto approach but next time I will tweak to suit me better. I won't follow Dave's plan as written. I'll follow the macros but I will give myself more choices. In fact, in trying to regain balance Sledge is doing just that with my diet. He gives me choices. For instance, tonight we're having pork chops....after I couldn't decide what cut of lamb I wanted have. (There's lamb a plenty here and I don't know enough about it to choose.) I'm also having a flavored rice at his suggestion. I never eat flavored rice because I've always done the brown rice thing. Plus, I'm having a bit of red wine. So while I'm not totally cheating I am enjoying the foods we chose today. After all, it is off season and I want to enjoy my life.

  5. #95
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    Quote Originally Posted by GirlyMuscle View Post
    In fact, in trying to regain balance Sledge is doing just that with my diet. ........ So while I'm not totally cheating I am enjoying the foods we chose today. After all, it is off season and I want to enjoy my life.
    That Sledge is a good guy.

  6. #96
    Moderator GirlyMuscle's Avatar
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    He is a good guy.

    Today is cheat meal day. We're having pizza with ice cream and donuts for dessert. However, I didn't realize that in Australia donuts are actually an ice cream topping.
    Attached Images Attached Images

  7. #97
    Moderator GirlyMuscle's Avatar
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    Shoulders and triceps

    DB Presses
    w/u
    3x15@7.5 (16lbs)

    acclimation sets
    1x1@10 (22)
    1x1@15 (33)

    working sets
    2x6@22.5 (49.6)
    1x5@22.5 (49.6)

    Not bad since I have a wonky shoulder.

    Straight bar standing military press
    1x6@30 (66)
    1x6@35 (77)

    Sledge was surprised that I have never done military presses. I didn't go as heavy as I could have because I wanted to get the form right first. Afterwards, I realized I could have gone heavier and I will next week.

    DB Side Laterals
    2x6@10 (22)

    close grip bench
    1x6@40 (88)
    2x6@50 (110)

    Cable pushdowns with rope
    1x6@55 (121)
    1x4@60 (132)

    F*ckin' A!

    Seated overhead press
    1x5@22.5 (49.5)


  8. #98
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    Just FYI, in case you dont know. Proper form for military press is to bring your head under and through the bar as it goes over your head. The bar should be behind your head at the top, resting on your rear delts.

  9. #99
    RX MEMBER Wolfpack's Avatar
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    Quote Originally Posted by GirlyMuscle View Post
    He is a good guy.

    Today is cheat meal day. We're having pizza with ice cream and donuts for dessert. However, I didn't realize that in Australia donuts are actually an ice cream topping.
    I'm not a huge ice cream "craver" (except Coldstone), but love me some pizza and donuts!!!

  10. #100
    Moderator GirlyMuscle's Avatar
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    Quote Originally Posted by Ninja Loco View Post
    Just FYI, in case you dont know. Proper form for military press is to bring your head under and through the bar as it goes over your head. The bar should be behind your head at the top, resting on your rear delts.
    Maybe I called it the wrong thing. Like I said, I'd never done anything close to this. This is the exercise we did.


  11. #101
    Moderator GirlyMuscle's Avatar
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    Quote Originally Posted by Wolfpack View Post
    I'm not a huge ice cream "craver" (except Coldstone), but love me some pizza and donuts!!!
    I love Coldstones. Hey...I wonder if they would franchise in Australia....

  12. #102
    RX MEMBER sweetjane57's Avatar
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    Quote Originally Posted by Wolfpack View Post
    I'm not a huge ice cream "craver" (except Coldstone), but love me some pizza and donuts!!!
    I'M the ice cream CRAVER!!!!

    I love to read about your "australian" tales.....
    workouts are looking good, Girlie!

  13. #103
    RX MEMBER partsRheavy's Avatar
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    Overhead Press. I think some folks call 'em military press.

    You never did 'em? They're good for delts. (my shrimpy part LOL)

    P.S. Great weight overhead!

    Quote Originally Posted by GirlyMuscle View Post
    Maybe I called it the wrong thing. Like I said, I'd never done anything close to this. This is the exercise we did.


  14. #104
    Moderator GirlyMuscle's Avatar
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    Quote Originally Posted by sweetjane57 View Post
    I'M the ice cream CRAVER!!!!

    I love to read about your "australian" tales.....
    workouts are looking good, Girlie!
    Today we're going to a gym in the next town, Mandurrah. We're going to have lunch at an cafe Sledge knows. Then we're going to go find pelicans and swans along the coast. After that it's training at a gym there. Taking the camera and Flip video so we'll see what happens. I'll blog about the adventure later.

  15. #105
    FREAK Suzanne's Avatar
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    Coldstone my FAV!

    I can't do them like in the picture with palms facing straight up at bottom also can't do front squats like that my arms/wrist just don't do that

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