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Gary's Training Log
Views: 50715 | Replies: 780 | Started 12 years, 4 months ago
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#874612 | Tue - Nov 5 2013 - 18:39:38
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10
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#874613 | Tue - Nov 5 2013 - 18:39:56
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Quote (___ @ Mon - Oct 28 2013 - 19:20:11)
Quote (___ @ Mon - Oct 21 2013 - 17:00:51)
current weight 179.2
current bf 16.4%


current weight 180.6
current bf 16.4%


current weight 178.2
current bf 16.2%
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#875039 | Tue - Nov 12 2013 - 19:47:52
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results:

current - 11/12/13

weight: 177.0
body fat 15.9%
bmi 26.9

chest: 39 3/4"
waist: 35 3/4"
hip: 37 3/4"
thigh: 22 1/4"
arm: 13 1/4"

previous - 10/15/13

weight: 181.6
body fat 16.7%
bmi 27.6

chest: 40 1/4"
waist: 36"
hip: 38 1/2"
thigh: 22 3/4"
arm: 13 1/2"

previous - 9/9/13

weight: 185.2
body fat 17.9%
bmi 28.2

chest: 39 3/4"
waist: 36 1/4"
hip: 39"
thigh: 22 1/2"
arm: 13 1/2"

previous - 8/12/13

weight: 188.0
body fat 18.5%
bmi 28.6

chest: 39 1/4"
waist: 36 1/2"
hip: 38 3/4"
thigh: 22 3/4"
arm: 13 1/4"

previous - 7/15/13

weight: 190.8
body fat 18.7%
bmi 29.1

chest: 40 1/4"
waist: 37 1/4"
hip: 39 1/4"
thigh: 23"
arm: 13 3/4"

previous - 6/10/13

weight: 191.4
body fat: 18.7%
bmi: 29.1

chest: 40 1/2"
waist: 37 1/2"
hip: 38 3/4"
thigh: 22 1/4"
arm: 14 1/4"

previous - 5/13/13

weight: 198.6
body fat: 20.7%
bmi: 30.1

chest: 41 3/4"
waist: 39 3/4"
hip: 40 1/4"
thigh: 23"
arm: 14"

previous - 4/16/13

weight: 200.8
body fat: 21.4%
bmi: 30.5

chest: 41 1/2"
waist: 40"
hip: 40 3/4"
thigh: 23 1/4"
arm: 14"

previous - 3/19/13

weight: 206.8
body fat: 22.8%
bmi: 31.4

chest: 42"
waist: 41"
hip: 41 1/4"
thigh: 23"
arm: 14"

previous - 2/19/13

weight: 210.2
body fat: 27.1%
bmi: 32

chest: 43 1/4"
waist: 41"
hip: 41 1/2"
thigh: 23 1/4"
arm: 13 1/2"

previous - 1/22/13

weight: 215.6
body fat: 27.8%
bmi: 32.7

chest: 43"
waist: 43 1/4"
hip: 41 1/4"
thigh: 23 1/2"
arm: 14"

previous - 12/4/12

weight: 221.6
body fat: 29.7%
bmi: 33.7

chest: 43 3/4"
waist: 45"
hip: 43"
thigh: 23 1/4"
arm: 14 1/4"

previous - 11/6/12

weight: 226.2
body fat: 31%
bmi: 34.4

chest: 44 1/2"
waist: 46 1/4"
hip: 44 3/4"
thigh: 23 1/4"
arm: 14 1/4"

initial - 10/9/12

weight: 231.6
body fat: 30.6%
bmi: 35.2

chest: 45 1/4"
waist: 47"
hip: 45 1/4"
thigh: 24"
arm: 14 1/4"
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#875040 | Tue - Nov 12 2013 - 19:53:22
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Quote (___ @ Tue - Oct 15 2013 - 17:43:55)
misc

blood pressure 129/60
resting heart rate 60 bpm

macros

275-305c // 400-425 refeeds per 2 weeks
180-195p
55-60f


misc

blood pressure 128/71
resting heart rate 60 bpm

macros

300 -> step up to 350-360 carbs // refeeds tbd
170-185p
65f
2500 -> ~2700, 2800 total cals

need to eat a lot more, lost an uncomfortable amount of lean mass since last assess
alright, bye
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#875099 | Wed - Nov 13 2013 - 20:39:33
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11/12 calories - 2569 (336c, 184p, 62f)

11/13 calories - 2758 (353c, 181p, 67f)
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#875144 | Thu - Nov 14 2013 - 18:13:01
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11/14 calories - 2682 (342c, 188p, 67f)
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#875225 | Fri - Nov 15 2013 - 19:32:48
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11/15 calories - 2692 (354c, 173p, 64f)
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#875403 | Mon - Nov 18 2013 - 17:37:39
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current weight 179.2
current bf 15.5%
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#875404 | Mon - Nov 18 2013 - 17:43:51
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Quote (___ @ Mon - Nov 18 2013 - 17:37:39)
current weight 179.2
current bf 15.5%


man, ur going to wither away to nothing
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#875405 | Mon - Nov 18 2013 - 18:16:46
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Quote (blackjack21 @ Mon - Nov 18 2013 - 17:43:51)
Quote (___ @ Mon - Nov 18 2013 - 17:37:39)
current weight 179.2
current bf 15.5%


man, ur going to wither away to nothing


Because his fat is fleeing him faster than the French after any invasion?

Giwi's going to be ripped and get all the bitches.

all the bitches...

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#875406 | Mon - Nov 18 2013 - 19:53:01
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the calorie increase is working exactly as i had hoped
i actually managed to gain weight and lose bodyfat in the past 6 days
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#875408 | Mon - Nov 18 2013 - 19:57:07
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11/16 calories - 2706 (347c, 193p, 59f)

11/17 calories - 2850 (391c, 160p, 63f)

11/18 calories - 2684 (352c, 167p, 71f)
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#875447 | Tue - Nov 19 2013 - 19:32:30
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11/19 calories - 2709 (365c, 175p, 68f)
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#875483 | Wed - Nov 20 2013 - 18:12:25
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did 40 burpees in 2 mins
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#875534 | Thu - Nov 21 2013 - 19:50:49
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11/20 calories - 2668 (347c, 178p, 68f)

11/21 calories - 2717 (355c, 176p, 67f)
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#875655 | Sat - Nov 23 2013 - 00:13:31
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11/22 calories - 2789 (362c, 196p, 70f)
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#875840 | Tue - Nov 26 2013 - 18:58:18
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11/23 calories - 2643 (337c, 170p, 74f)

11/24 calories - 2633 (345c, 176p, 61f)

11/25 calories - 2373 (269c, 173p, 66f) (fail)

11/26 calories - 2708 (358c, 187p, 64f)
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#875841 | Tue - Nov 26 2013 - 18:59:39
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Quote (___ @ Mon - Nov 18 2013 - 17:37:39)
current weight 179.2
current bf 15.5%


current weight 176.6
current bf 15.8%

didnt work out last thursday or yesterday due to naps, so this is expected
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#875960 | Thu - Nov 28 2013 - 11:15:10
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weekly top lifts

315x5 dl
80x6 db bench
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#876012 | Fri - Nov 29 2013 - 02:08:48
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#876022 | Fri - Nov 29 2013 - 10:00:37
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Quote (___ @ Fri - Nov 29 2013 - 00:08:48)
http://www.youtube.com/watch?v=eIEBZnFBXVM


Not a fan of the side stance
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#876025 | Fri - Nov 29 2013 - 10:55:30
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Quote (smoked @ Fri - Nov 29 2013 - 10:00:37)
Quote (___ @ Fri - Nov 29 2013 - 00:08:48)
http://www.youtube.com/watch?v=eIEBZnFBXVM


Not a fan of the side stance


sumo
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#876028 | Fri - Nov 29 2013 - 11:31:12
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Quote (___ @ Fri - Nov 29 2013 - 08:55:30)
Quote (smoked @ Fri - Nov 29 2013 - 10:00:37)
Quote (___ @ Fri - Nov 29 2013 - 00:08:48)
http://www.youtube.com/watch?v=eIEBZnFBXVM


Not a fan of the side stance


sumo


wide = side on phone lul
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#876075 | Sat - Nov 30 2013 - 10:05:26
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digging the shameless animal pak plug in the background.
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#876392 | Mon - Dec 2 2013 - 19:59:46
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Quote (___ @ Tue - Nov 26 2013 - 18:59:39)
Quote (___ @ Mon - Nov 18 2013 - 17:37:39)
current weight 179.2
current bf 15.5%


current weight 176.6
current bf 15.8%

didnt work out last thursday or yesterday due to naps, so this is expected


current weight 177.8
current bf 16.3%

thanksgiving was ofc
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#876393 | Mon - Dec 2 2013 - 20:04:13
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11/27 calories - 2916 (405c, 182p, 71f)
11/28 calories - 2955 (422c, 163p, 72f) (estimated)
11/29 calories - 2386 (287c, 172p, 66f)
11/30 calories - 2758 (361c, 190p, 66f)
12/1 calories - 2461 (304c, 185p, 60f)
12/2 calories - 2794 (357c, 205p, 66f)
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#876394 | Mon - Dec 2 2013 - 20:08:03
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monday chest/back work

flat db bench 75x5, 80x5, 85x3, 55x10x5
incline db rows 40x12, 45x10, 50x10, 55x8, 60x6, 65x4
db curls 35x10x1
single db overhead tricep ext 50x12x1
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#876421 | Tue - Dec 3 2013 - 18:55:42
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tuesday leg work

squat 135x5, 155x5, 185x5, 225x5x2, 135x5x5
db goblet squat 90x5x5
stiff leg deads 135x5x5, 225x2
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#876479 | Wed - Dec 4 2013 - 17:48:42
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12/3 calories - 2723 (369c, 175p, 63f)
12/4 calories - 2950 (433c, 178p, 63f)
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#876581 | Thu - Dec 5 2013 - 22:00:41
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thursday shoulder work

seated db ohp 50x5, 55x5, 60x5, 40x10x5
chin ups 3x5
and a set of curls B)
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#877342 | Tue - Dec 17 2013 - 20:40:28
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results:

current - 12/16/13

weight: 175.2
body fat 14.9%
bmi 26.6

chest: 39"
waist: 35"
hip: 37 1/2"
thigh: 22 1/4"
arm: 13"

previous - 11/12/13

weight: 177.0
body fat 15.9%
bmi 26.9

chest: 39 3/4"
waist: 35 3/4"
hip: 37 3/4"
thigh: 22 1/4"
arm: 13 1/4"

previous - 10/15/13

weight: 181.6
body fat 16.7%
bmi 27.6

chest: 40 1/4"
waist: 36"
hip: 38 1/2"
thigh: 22 3/4"
arm: 13 1/2"

previous - 9/9/13

weight: 185.2
body fat 17.9%
bmi 28.2

chest: 39 3/4"
waist: 36 1/4"
hip: 39"
thigh: 22 1/2"
arm: 13 1/2"

previous - 8/12/13

weight: 188.0
body fat 18.5%
bmi 28.6

chest: 39 1/4"
waist: 36 1/2"
hip: 38 3/4"
thigh: 22 3/4"
arm: 13 1/4"

previous - 7/15/13

weight: 190.8
body fat 18.7%
bmi 29.1

chest: 40 1/4"
waist: 37 1/4"
hip: 39 1/4"
thigh: 23"
arm: 13 3/4"

previous - 6/10/13

weight: 191.4
body fat: 18.7%
bmi: 29.1

chest: 40 1/2"
waist: 37 1/2"
hip: 38 3/4"
thigh: 22 1/4"
arm: 14 1/4"

previous - 5/13/13

weight: 198.6
body fat: 20.7%
bmi: 30.1

chest: 41 3/4"
waist: 39 3/4"
hip: 40 1/4"
thigh: 23"
arm: 14"

previous - 4/16/13

weight: 200.8
body fat: 21.4%
bmi: 30.5

chest: 41 1/2"
waist: 40"
hip: 40 3/4"
thigh: 23 1/4"
arm: 14"

previous - 3/19/13

weight: 206.8
body fat: 22.8%
bmi: 31.4

chest: 42"
waist: 41"
hip: 41 1/4"
thigh: 23"
arm: 14"

previous - 2/19/13

weight: 210.2
body fat: 27.1%
bmi: 32

chest: 43 1/4"
waist: 41"
hip: 41 1/2"
thigh: 23 1/4"
arm: 13 1/2"

previous - 1/22/13

weight: 215.6
body fat: 27.8%
bmi: 32.7

chest: 43"
waist: 43 1/4"
hip: 41 1/4"
thigh: 23 1/2"
arm: 14"

previous - 12/4/12

weight: 221.6
body fat: 29.7%
bmi: 33.7

chest: 43 3/4"
waist: 45"
hip: 43"
thigh: 23 1/4"
arm: 14 1/4"

previous - 11/6/12

weight: 226.2
body fat: 31%
bmi: 34.4

chest: 44 1/2"
waist: 46 1/4"
hip: 44 3/4"
thigh: 23 1/4"
arm: 14 1/4"

initial - 10/9/12

weight: 231.6
body fat: 30.6%
bmi: 35.2

chest: 45 1/4"
waist: 47"
hip: 45 1/4"
thigh: 24"
arm: 14 1/4"
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#877356 | Tue - Dec 17 2013 - 22:48:29
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Quote (___ @ Tue - Nov 12 2013 - 19:53:22)
Quote (___ @ Tue - Oct 15 2013 - 17:43:55)
misc

blood pressure 129/60
resting heart rate 60 bpm

macros

275-305c // 400-425 refeeds per 2 weeks
180-195p
55-60f


misc

blood pressure 128/71
resting heart rate 60 bpm

macros

300 -> step up to 350-360 carbs // refeeds tbd
170-185p
65f
2500 -> ~2700, 2800 total cals

need to eat a lot more, lost an uncomfortable amount of lean mass since last assess
alright, bye


misc

blood pressure 113/72
resting heart rate 66 bpm

macros

~400 carbs
150+ p
<= 70 f
generally 2600-2900 calorie range

last 4 weeks = 100% fat loss only
losing more fat eating cookies and drinking mountain dew than i was eating 200g protein
nothing against the protes, i just think my body was converting lots of it into carbs for energy, and eating 1g/lb lean mass is more realistic than 1-1.2g/lb of body weight
everything went better than expected
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#878635 | Mon - Jan 6 2014 - 18:46:35
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current weight 183.4
current bf 17.5%

gained 8 lbs and 2.5% bf on vacation
id say it was a success

also received "member of the year" at my gym
pretty n1
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#878699 | Tue - Jan 7 2014 - 18:39:40
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still following this format with progressive overload every session:
(example, work from 5x5 to 5x10 with the same weight before increasing)

monday bench + row
tuesday squat + sdl
wednesday mobility/gpp/arms
thursday ohp + pullups
friday deadlift + abs

not really posting my sets anymore, but this is what i am / have been doing since ~ november
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#878912 | Mon - Jan 13 2014 - 20:43:39
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current weight 179.8
current bf 16.5%
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#878963 | Wed - Jan 15 2014 - 19:21:16
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Nice work m8, i need to get my lazy ass in the gym
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#879386 | Mon - Jan 27 2014 - 20:03:03
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Quote (___ @ Mon - Jan 13 2014 - 20:43:39)
current weight 179.8
current bf 16.5%


current weight 178.6
current bf 16%
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#879459 | Thu - Jan 30 2014 - 18:00:24
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achievement: seated db ohp 55x10x5
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#879487 | Fri - Jan 31 2014 - 20:48:52
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DL 315x5x5 feels good
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#879667 | Tue - Feb 4 2014 - 19:02:40
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complete facility gym membership obtained $30/mo open 24h <5 miles from home

full ROM back squat 225x5x5 feels good

might jump back on 5/3/1
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#879866 | Mon - Feb 10 2014 - 17:41:22
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5/3/1 2014 legit edition, cycle 1 (big but boring) - 2/10/2014 through 2/28/2014

monday - ohp
est 1rm 150 lbs
accessory - bw chin-ups

tuesday - deadlift
est 1rm 385 lbs
accessory - hanging leg raise

thursday - bench
est 1rm 225 lbs
accessory - rows

friday - squat
est 1rm 275 lbs
accessory - stiff leg deadlift
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#879867 | Mon - Feb 10 2014 - 17:42:50
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week 1 ohp

95x5
105x5
115x5+(6)
65x10x5

bw chin-ups 10, 8, 6, 3
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#879905 | Tue - Feb 11 2014 - 18:33:32
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week 1 deadlift

255x5
265x5 (misread, should have been 275)
295x5+(8)
175x10x5 (did some pause reps, fixed some hip cues)

hanging leg raise 5x12
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#879906 | Tue - Feb 11 2014 - 18:36:06
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results:

current - 2/11/14

weight: 180.0
body fat 16.5%
bmi 27.4

chest: 40 3/4"
waist: 36 1/2"
hip: 37 3/4"
thigh: 22 1/4"
arm: 13"

previous - 12/16/13

weight: 175.2
body fat 14.9%
bmi 26.6

chest: 39"
waist: 35"
hip: 37 1/2"
thigh: 22 1/4"
arm: 13"

previous - 11/12/13

weight: 177.0
body fat 15.9%
bmi 26.9

chest: 39 3/4"
waist: 35 3/4"
hip: 37 3/4"
thigh: 22 1/4"
arm: 13 1/4"

previous - 10/15/13

weight: 181.6
body fat 16.7%
bmi 27.6

chest: 40 1/4"
waist: 36"
hip: 38 1/2"
thigh: 22 3/4"
arm: 13 1/2"

previous - 9/9/13

weight: 185.2
body fat 17.9%
bmi 28.2

chest: 39 3/4"
waist: 36 1/4"
hip: 39"
thigh: 22 1/2"
arm: 13 1/2"

previous - 8/12/13

weight: 188.0
body fat 18.5%
bmi 28.6

chest: 39 1/4"
waist: 36 1/2"
hip: 38 3/4"
thigh: 22 3/4"
arm: 13 1/4"

previous - 7/15/13

weight: 190.8
body fat 18.7%
bmi 29.1

chest: 40 1/4"
waist: 37 1/4"
hip: 39 1/4"
thigh: 23"
arm: 13 3/4"

previous - 6/10/13

weight: 191.4
body fat: 18.7%
bmi: 29.1

chest: 40 1/2"
waist: 37 1/2"
hip: 38 3/4"
thigh: 22 1/4"
arm: 14 1/4"

previous - 5/13/13

weight: 198.6
body fat: 20.7%
bmi: 30.1

chest: 41 3/4"
waist: 39 3/4"
hip: 40 1/4"
thigh: 23"
arm: 14"

previous - 4/16/13

weight: 200.8
body fat: 21.4%
bmi: 30.5

chest: 41 1/2"
waist: 40"
hip: 40 3/4"
thigh: 23 1/4"
arm: 14"

previous - 3/19/13

weight: 206.8
body fat: 22.8%
bmi: 31.4

chest: 42"
waist: 41"
hip: 41 1/4"
thigh: 23"
arm: 14"

previous - 2/19/13

weight: 210.2
body fat: 27.1%
bmi: 32

chest: 43 1/4"
waist: 41"
hip: 41 1/2"
thigh: 23 1/4"
arm: 13 1/2"

previous - 1/22/13

weight: 215.6
body fat: 27.8%
bmi: 32.7

chest: 43"
waist: 43 1/4"
hip: 41 1/4"
thigh: 23 1/2"
arm: 14"

previous - 12/4/12

weight: 221.6
body fat: 29.7%
bmi: 33.7

chest: 43 3/4"
waist: 45"
hip: 43"
thigh: 23 1/4"
arm: 14 1/4"

previous - 11/6/12

weight: 226.2
body fat: 31%
bmi: 34.4

chest: 44 1/2"
waist: 46 1/4"
hip: 44 3/4"
thigh: 23 1/4"
arm: 14 1/4"

initial - 10/9/12

weight: 231.6
body fat: 30.6%
bmi: 35.2

chest: 45 1/4"
waist: 47"
hip: 45 1/4"
thigh: 24"
arm: 14 1/4"
        Top  
#879908 | Tue - Feb 11 2014 - 18:40:44
___*
Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
misc:

blood pressure - 115/76
resting heart rate - 60 bpm

previous 90 days caloric intake -

User Image

rough macros - 150-190p, 50-65f, 300-400c
        Top  
#880015 | Fri - Feb 14 2014 - 18:39:07
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Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
week 1 bench

145x5
155x5
165x5+(11)
105x10x5

db incline rows 50x10x5
        Top  
#880069 | Sat - Feb 15 2014 - 15:16:21
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Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
week 1 squat
185x5
195x5
205x5+(12)
135x10x5

stiff leg deadlift 135x8x4 (bad grip is bad)
        Top  
#880115 | Mon - Feb 17 2014 - 17:27:36
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Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
Quote (___ @ Mon - Feb 10 2014 - 17:42:50)
week 1 ohp

95x5
105x5
115x5+(6)
65x10x5

bw chin-ups 10, 8, 6, 3


week 2 ohp

105x3
115x3
115x3+(5)
65x10x5

bw chin-ups 10, 9, 6, 5
        Top  
#880147 | Tue - Feb 18 2014 - 18:20:16
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Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
Quote (___ @ Tue - Feb 11 2014 - 18:33:32)
week 1 deadlift

255x5
265x5 (misread, should have been 275)
295x5+(8)
175x10x5 (did some pause reps, fixed some hip cues)

hanging leg raise 5x12


week 2 deadlift

275x3
295x3
305x3+(7)
175x10x5

hanging leg raise 5x12
        Top  
#880148 | Tue - Feb 18 2014 - 18:45:46
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Group: Members
Posts: 26,99320k
Joined: Aug 30 2006
Contact: Offline PM
Points: 1,959.57
current weight 179.0
current bf 15.7%
Views: 50715 | Replies: 780 | Fitness Topic List
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