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  1. #151
    Moderator Hoss06's Avatar
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    Still looming pretty lean with veins and all. Slow and steady wins the race.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  2. #152
    The Engineer: GAT Lead Rep lastson's Avatar
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    Quote Originally Posted by Hoss06 View Post
    Still looming pretty lean with veins and all. Slow and steady wins the race.
    Yep, nice work Bob.. keep it up

    Staying nice and lean, while adding quality muscle is where its at..

    Last

  3. #153
    OLYMPIAN The Solution's Avatar
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    Back


    Pull-Ups:
    30 Reps over 3 Sets with Various Grips


    Deadstop Dumbbell Rows (Deload on ground every rep):
    55's x 10
    65's x 10
    85's x 10 (4 Sets)


    +5 Pounds


    Stretchers: (as seen in video):


    http://www.youtube.com/watch?v=-hWBCW8V_U0



    2 Warm-Ups
    110 x 12 (4 Sets)

    {b] +20 Pounds [/b]


    Dumbell pullovers -
    40 x 15
    50's x 12
    60's x 12 (4 Sets)

    Cambered Bar Rows: (as Seen in video)



    http://www.youtube.com/watch?v=nkYbRj0KWfg


    1-Warm up
    1 Plate/Side x 10 (4 Sets)


    Meadows Row: (Plate Loaded) *Deload Each Rep*
    1 Plate x 15 (4 Sets)



    http://www.youtube.com/watch?v=NMONO_cTI-Q


    Post-Workout:


    Red Velvet Smorez Crusted French Toast topped with Peanut Butter Protein Pudding, Bananas, Strawberries, and Whip Cream + Syrup


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #154
    Moderator Hoss06's Avatar
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    Just curious; do you count sugars? Or ignore them? And I mean the sugars from cereals, pop tarts, and syrups.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  5. #155
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by Hoss06 View Post
    Just curious; do you count sugars? Or ignore them? And I mean the sugars from cereals, pop tarts, and syrups.
    No i count total calories, protein, fat, carbs etc.
    I could look on my fitday and see how much i get daily, but its not as crazy as you guys think. That is just 1 meal, my other ones are usually whole food (Chicken, potatoes, rice, veggies, fruits, etc.) I just like to get creative PWO.

    Syrups are walden farms.
    Last edited by The Solution; 08-29-2012 at 04:25 PM.
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  6. #156
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Pics look great Bob!! Chest and back look way fuller, still nice and lean and really looks like overall have made some great gains in short period of time! keep at it!

  7. #157
    OLYMPIAN The Solution's Avatar
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    Arms + Shoulders (Weak Point)


    30 Pull-Ups over various sets


    Rope Extensions: (1 second pause at bottom)
    2 Warm-Ups
    140 x 12
    150 x 10
    160 x 8


    Cross Body Hammer Curls:
    2 Warm-Ups
    40's x 10 (4 Sets)


    Hammer Strength Standing Dip machine -
    3 Plates/Side x 8 + 5 Slow Negatives (3 Sets)


    Seated Dumbell Curls w/ a 3 second negative
    20's x 10 (4 Sets)


    L-Extension: (Basically 1 arm skull crusher across your body)
    25's x 12 (3 Sets)


    http://www.youtube.com/watch?v=UnjCmuXwTiQ



    Incline Concentration Curls - (Face down on incline bench):
    20's x 12 (3 Sets) + Squeeze at top and 2 second negative


    Shoulders:


    Dumbbell 6-Ways:
    15's x 10 (3 Sets)


    http://www.youtube.com/watch?v=E-cCXkSi7IQ



    Seated Military Smith Machine Press:
    2 Plates/Side x 6 ---> 1 Plate + 25/Side x 6 --> 1 Plate x 15


    Post-Workout:


    Coldstone
    Cookie Dough You want Some
    Apple Pie A La Mode





    Chicken Steak Shrimp Veggie Kabobs over a bed of seasoned rice and veggies:


    2013 & 2014 RX Member of the Year
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  8. #158
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Nice workout bob!!! so have you been able to get a better feel in your biceps trying out the different curls?

  9. #159
    Moderator Hoss06's Avatar
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    Are you having your refeeds on arms and shoulder days? You probably mentioned it before, but I may have glanced over it.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  10. #160
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by lksurf2 View Post
    Nice workout bob!!! so have you been able to get a better feel in your biceps trying out the different curls?
    So far I am still focusing on a few different things like grip and form to help with them yes.

    Quote Originally Posted by Hoss06 View Post
    Are you having your refeeds on arms and shoulder days? You probably mentioned it before, but I may have glanced over it.
    I dont have refeeds. I have 1 cheat a week
    I just have once a week whenever. no guidelines. I just place on a training day. My grandma said she would cook me dinner, and did so i cannot pass up the offer.
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  11. #161
    Moderator Hoss06's Avatar
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    Wiseman to accept gmas food. They may not understand our sport, but they would be upset if we turned down their cooking.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  12. #162
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by Hoss06 View Post
    Wiseman to accept gmas food. They may not understand our sport, but they would be upset if we turned down their cooking.
    They call it moderation for a reason my man.
    We are grilling out on Sunday, so i am going to leave a lot of room for whatever we may be cooking,

    Probably lean burgers, chicken, corn on the cob, Sweet Potatoe Fries, Cubed White Potatoes.

    All the left overs will be good for the rest of the week
    2013 & 2014 RX Member of the Year
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  13. #163
    OLYMPIAN The Solution's Avatar
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    Legs:


    Pull-Ups:
    30 Reps over 3 sets with various grips


    Lying Hamstring Curl:
    50 x 15
    65 x 12
    90 x 10
    105 x 8, 6, 4 (Rest Pause) ---> 65 x 12


    DB Stiff Leg Deadlifts: (go till you cannot get 8)
    2 Warm-Ups
    100's x 8
    110's x 8
    120's x 8
    130's x 8 Match PR


    Hack Squat: (2 Second Pause in Hole)
    1 Plate/Side x 15
    1 Plate + 25/Side x 12
    2 Plates x 10 (2 Sets)


    *1 set feet together, one set feet shoulder width


    Squat: *Beltless*
    2 Warm Ups
    275 x 8 (2 Sets)


    +20 Pounds


    Smith Split Squat:
    155 x 12 (2 Sets)


    +20 Pounds


    Seated Calf Raise
    2 Plates x 10 (3 Sets) *10 Second Holds at top* and 2 second pause at bottom


    Post-Workout:


    Peanut Butter Mocha Loaf topped with Vanilla Protein Pudding, Strawberries, Bananas, and Honey Nut Cheerios. Then added Syrup to top it off


    2013 & 2014 RX Member of the Year
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  14. #164
    OLYMPIAN Jordan Coburn's Avatar
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    Good looking Leg day, Bob. I predict 315 for reps next week!

  15. #165
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by Cobe16 View Post
    Good looking Leg day, Bob. I predict 315 for reps next week!
    Pressure is on eh?
    Next leg day will be in Pittsburgh on Saturday between prejudging and night show for my training partner. NPC Pittsburgh Physique Elite

    www.garyudit.com for more info.
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