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  1. #31
    OLYMPIAN
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    Default diet pic

    Training Log Update posted on 2011.11.01 22:27:54
    this workout was tough alot of reps still rehabbing felt very week but also did alot of rotator cuff work and alot of warmup reps to get blood flow in the shoulder and the shoulder felt much much better best in a long time. On another note my stamina was terrible. I found this routine and was short on a couple of reps on the last few reps.
    Looking for sone hypertrophy/stamina getting my shoulder healed and then focus on strength still frustrated the weakest I felt in a long time.

    after did some hammer strength lying slight incline bench side laterals s/s w/front laterals face pulls before and after workout
    ended wth cybex machine shoulder presses.

    Week 14

    Day 166 - 11/1/11

    bench press - 1RM: 317 lbs

    95 lbs x 15 reps x 1 sets @ 6 RPE - 30% of 1RM
    135 lbs x 12 reps x 1 sets @ 6 RPE - 43% of 1RM
    195 lbs x 8 reps x 1 sets @ 6.5 RPE - 62% of 1RM
    195 lbs x 12 reps x 1 sets @ 7.5 RPE - 62% of 1RM
    210 lbs x 12 reps x 1 sets @ 9 RPE - 66% of 1RM
    210 lbs x 8 reps x 1 sets @ 9 RPE - 66% of 1RM
    225 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
    225 lbs x 8 reps x 1 sets @ 9 RPE - 71% of 1RM


    after did some hammer strength lying slight incline bench side laterals s/s w/front laterals face pulls before and after workout
    ended wth cybex machine shoulder presses.

    feeling better diet better
    meals 1 and 2 oats 1 cup and whey protein powder

    meal 3 8 oz turkey breast 1/2 cup mixed veggies

    meal 4chick breast 8 oz 1/2 cup mixed veggies

    meal 5 left food at work on way to gym had to be budget
    egg salad and and coffee

    workout above

    pasta 1 cup and turkey breast and chick breast total 8 oz

    last meal 3 oz chick breast

    100 oats 1/2 cup and whey prot 1/2 scoop
    Last edited by ayezer; 11-01-2011 at 10:37 PM. Reason: no pic next post

  2. #32
    OLYMPIAN
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    Default pic sloppy

    pic upper body better still need to lose body fat but focusing on rehb shoulder legs and due need to increase cardio and do not want to decrease carbs to much as focusing and gettting strength back as well.
    Attached Images Attached Images

  3. #33
    FREAK BC123Jm's Avatar
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    Default

    how long ago was this pic?
    This is a good goal to get back to in a few months.



  4. #34

    Default

    Impressive stuff!

  5. #35
    OLYMPIAN Kaotic's Avatar
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    Default

    Good work! Keep up.

  6. #36
    OLYMPIAN
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    thanks appreciate it the 2nd pc was 2009 I was doing a before and after pic sponsored by muscle tech then got back to bench comp w/shirt single ply/

  7. #37
    OLYMPIAN
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    Default pic last year in Contest in blue

    me in blue only 2 in lightweight class

    this was last year oct 2010 then went again to more shirted bench single ply contests
    Attached Images Attached Images

  8. #38
    OLYMPIAN
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    meal 1 and 2 1 cup oats and 1 scoop whey protein
    meal 3 4 egg whites 1 whole egg 1 slice turkey 2 sl bread
    meal 4chick breast 1 cup pasta wole wheat
    mal 5chick breast 1 cup whole wheat pasta mixed cup veggies 1 tsp mustard 1 tsp lowfat mayo
    meal 6 chick breast 2 sl turkey mustard 2 slices bread

    pulled some deads tonight 315 x 3 ez 365 x 1 not easy tough pull have not tried in long time then reverse hypers front pulldowns machine rows facepulls bicep preacher machine curls and db curls

  9. #39
    OLYMPIAN
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    rough week finally feel better shoulder almost 100% bench is pathetic
    doing a russian bench training to get strength back

    255 x3 2 sets 270 x2 2 sets

    then tricep machine extensions behind head 4 sets 15 reps 30 sec rest between sets
    and then dip machine same thing workout was yesterday sore today

    diet yesterday

    100% oats whey protein meal 1 and 2
    split 1 oz cashews each meal

    meal 3 beef sandwhich 350 cal
    meal 4 chick breast and veggies

    meal 5 steak w/peppers onion and 1 tsp oil my wife cooked
    4 small rolls wioth whie rice crab meat and a little cream chees
    and a roll with shrimp but no rice only veg
    very thiin see through wrap no sauce used

    was hungry late 1/2 cup oats and whey prot should have had the casein

  10. #40
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    good leg workout today used texas squat bar stamina getting better
    squats 145 x 10 195 x 8 235 x 8 255 x8 255 x5 off lower rack almost like an extra rep then did a rest pause single really like 2 reps consider taking off reps about a 1/2 squat then leg ext 4 sets all rest pause then leg est 4 sets last 2 drop sets
    leg press with 1 100 lb plate each side single leg 15 reps ea leg up to 3 100 lb plates each side from 15 reps last set 8 reps
    was tired
    today
    morning 100% oats no protein until 1 hr later beef 5 ounces

    turkey burger and chik \breast w/1 cup whole wheat pasta veggies onions forgot a few sprinkle of cashesws about 1 oz

    chick breast whoile wheat pasta veggies 2 sl fat free cheese mustard onions.

    1 cup oats 1 scoop protein powder/
    Last edited by ayezer; 11-06-2011 at 09:07 PM.

  11. #41
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by ayezer View Post
    good leg workout today used texas squat bar stamina getting better
    squats 145 x 10 195 x 8 235 x 8 255 x8 255 x5 off lower rack almost like an extra rep then did a rest pause single really like 2 reps consider taking off reps about a 1/2 squat then leg ext 4 sets all rest pause then leg est 4 sets last 2 drop sets
    leg press with 1 100 lb plate each side single leg 15 reps ea leg up to 3 100 lb plates each side from 15 reps last set 8 reps
    was tired
    today
    morning 100% oats no protein until 1 hr later beef 5 ounces

    turkey burger and chik \breast w/1 cup whole wheat pasta veggies onions forgot a few sprinkle of cashesws about 1 oz

    chick breast whoile wheat pasta veggies 2 sl fat free cheese mustard onions.

    1 cup oats 1 scoop protein powder/
    Great leg training Adam......maybe eat more protein? may boost your metabolism up even more, just a suggestion, maybe bump up to 2 grams per lb bw for a couple weeks to see how you respond

  12. #42
    OLYMPIAN
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    Thanks Mike It felt great and sore already tomorrow will be real sore love the feeling.

    good idea agree could go up more protein was planning too as I started to increase volume in training.

  13. #43
    OLYMPIAN
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    Default chest shoulder training side chest and diet

    yes Mike increasing volume today bor bench and hammer strength incline

    did bench 220 x 6 235 x5 230 x 5 250 x 4 250 x 4 250 x 5
    incline hammer reps 15 12 8
    face pulls 3 sets 25-15 reps
    machine side laterals 3 sets 15 reps
    machine shoulder presses 3 sets last 2 drop sets

    diet meals 1 and 2 100% oats 1 scoop whey protein
    plus l lowfat turkey burger w/meal 1

    meal 3 chick breast 7 oz 2 small baked pot

    meal 4 chick breast 7 oz


    meal 4 egg whites 1 whole egg 1 1/2 pieces toast left over my sons chikldren size pizza he did not eat.

    post workout chick breast 7 oz

    casein prot 1 cup 100% oats and glutamine.
    Attached Images Attached Images

  14. #44
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    doing low carb day 30 gm carb day had 15 gm so far
    3 egg whites 1 egg 1 turkey burger all nat jennie o and 1 sl bread
    shoulder slowly better still not all better
    did chest tr day alot of reps and ss. light wt

  15. #45
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    tried for it to be low carb but got stuck doing things with family and did not have a lot of carbs ended up about 100 grams

    had 4 egg whites and 1 whole egg and 1 piece bread
    1 turkey burger

    meal 2 ground beef 7 oz and peppers and onions

    meal 3 out had chick snack rap no dressind and steak wrap
    coffee

    meal 4 tuna steak 1/2 pice and 4 oz salmon brocc with 1 tablespoon greek yogurt and low fat mayo 1 tsp

    meal 5 snack greek yogurt above as well plain
    a sprinkle raw oats sprinkle blue berrries ans raspberries

    meal 5 100% oats a 1/4 cup a sprinkle blue berries

    allergies and needed some extra hot food with some tea.

    tris sore from workout yesterday shoulder was bothering light bench 50% max 10 sets 3 reps db bench 2 sets 15-20 reps real light
    triceps
    superset lying db ext 15 and 20 lb with pressdowns frst 2 sets 20 and then 15 reps each ex burned out by 3rd set
    ended with facepulls

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