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#4341 |
Admiral Douchebag
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Trashed back with a quick routine today...
High rep Barbell Rows up to 275 High rep Dumbbell Rows up to 145 Bodyweight pull-ups to complete failure And then it was time for steak and eggs and peanut butter toast. ![]()
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Tır and Mr. Mark! ![]() |
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#4342 | ||
I <3 Huy
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I'm not antisocial, I just think people are stupid. |
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#4343 | |
Admiral Douchebag
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Tır and Mr. Mark! ![]() |
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#4344 |
I <3 Huy
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I will see if I can bring it on the plane sir...no promises..
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I'm not antisocial, I just think people are stupid. |
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#4345 |
Admiral Douchebag
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That probably won't work....I will just have to come visit you sometime, Bao.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Tır and Mr. Mark! ![]() |
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#4346 | |
I <3 Huy
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I'm not antisocial, I just think people are stupid. |
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#4347 | |
Admiral Douchebag
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Tır and Mr. Mark! ![]() |
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#4348 |
I <3 Huy
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I think Moe is bringing cannolis from his shop thurs to shack...so you'll get a real treat then!
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I'm not antisocial, I just think people are stupid. |
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#4349 | |
Admiral Douchebag
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Tır and Mr. Mark! ![]() |
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#4350 |
Guest
Posts: n/a
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Ok. Had a weigh in and measurements on Friday and felt the need to post them up.
Body fat Oct 2/09 CHEST 16 BICEPS 8 ABS 49 OBLIQUES 22 QUADS 36 BACK 30 TRIS 16 L BACK 70 CALVES 20 TOTAL 267 Weight 224.6 lbs bF% 32 Body fat JULY 30/10 CHEST 7 BICEPS 4 ABS 12 OBLIQUES 6 QUADS 17 BACK 11 TRIS 7 L BACK 30 CALVES 12 TOTAL 106 Weight 189.3 lbs bF% 15.1 Could've been faster but I'm super stoked. Goal is 12% and then we're changing gears for building muscle. ![]() Last edited by itzfrank; 08-03-2010 at 03:08 PM. |
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#4351 |
Admiral Douchebag
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Congrats on the great progress, Frank!
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Tır and Mr. Mark! ![]() |
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#4352 |
Guest
Posts: n/a
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Thanks, bud. It feels good. I still haven't purchased new clothes yet and I've dropped about 4 sizes in my waist. Needless to say, my dress pants bunch a little now.
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#4353 |
5 3 1
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Nice job there Frank. Need to get my ass in gear for dieting.
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" Hope is the first step on the road to disappointment. " |
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#4354 |
Admiral Douchebag
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Me too....but then I discovered Hagen Daz Chocolate Peanut Butter ice cream.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Tır and Mr. Mark! ![]() |
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#4355 | |
5 3 1
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" Hope is the first step on the road to disappointment. " |
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#4356 |
Guest
Posts: n/a
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H.I.T. Leg work today
Leg Extensions 3x20-15-15 (85-115lbs) Ass-to-floor Squats 4x15 (145lbs) Leg Press(feet and knees together) 3x15 (435lbs) 1x15 (525lbs) Leg Extensions 1x25 (95lbs) Leg Curls 3x15 (95-15) Standing Leg Curl Machine(No rest between sets) 2x10 (75lbs) |
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#4359 |
¯\_(ツ)_/¯
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I need to start doing some pullups or at least attempt them
![]() Last night Bi's/Tri's: dumbbell curls 4 sets 12, 10, 10, 8 @ 20, 25, 30, 40lbs skull crushers 2x15 65, 75lbs easy bar curls 2x15 65, 75lbs rope pull downs transition to overhead tri extensions 2 sets per x 15 @ 55lbs one handed preacher curls 3x15 @ 30lbs push downs using the curl machine(?) 3x20 195lbs |
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#4360 |
5 3 1
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First night getting ready for bench meet. Took some weights to 3 board, still learning the groove in my shirt. 2 more weeks of finer tuning, then vacation.
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" Hope is the first step on the road to disappointment. " |
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