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#1281 |
Don't forget me
![]() Join Date: Jan 2007
Location: USA
Age: 31
Posts: 6,491
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![]() Is that pounds o.O
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#1282 |
Forum User
Join Date: Feb 2008
Age: 36
Posts: 611
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![]() Yup, I'm gonna work on rest pausing 405, then trying for 600/600 deads and squats.
![]() I too enjoy mirror shots. Last edited by Senip; 01-20-2013 at 04:52 PM.. |
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#1283 |
FFR Simfile Author
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![]() That's
really really strong for an unassisted lifter. How tall are you again? Crazy shit, go for broke!
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#1284 |
Forum User
Join Date: Feb 2008
Age: 36
Posts: 611
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![]() I'm 6'1. I've always been strong as shit, though.
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#1285 |
Forum User
Join Date: Feb 2008
Age: 36
Posts: 611
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![]() http://sphotos-b.xx.fbcdn.net/hphoto...19857610_n.jpg
Trainer took a shot of me doing these weird face pulls where you pull it into a back double bicep. Shoulders growin! |
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#1286 |
FFR, lift, repeat
![]() Join Date: Jan 2008
Location: oregon
Age: 32
Posts: 2,071
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![]() damn you guys squat like champs. I got 265 for 12 last time, I was going to consider going down to 8 reps every now and then but probably just on a 4th set or something, I always felt legs were endurance muscles more then anything so I've never really gone down to reps of 8, 12 is already low I usually warm up with 16 reps haha
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[SIGPIC][/SIGPIC] ![]() Last edited by Jerry DB; 01-23-2013 at 03:54 PM.. |
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#1287 |
Forum User
Join Date: Feb 2008
Age: 36
Posts: 611
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![]() if you dont go heavy your legs wont grow!
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#1288 |
FFR, lift, repeat
![]() Join Date: Jan 2008
Location: oregon
Age: 32
Posts: 2,071
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![]() yea I'm definitely limiting myself for that aspect for sure, I just want to do mma and pretty much everyone I train with does higher reps for legs if not just plyometrics for leg day. I always do reps of 8 sometimes 6 for upper body though, but I switch it up to do plyo's and drop sets every now and then instead of constantly pushing heavy weight to failure. I don't know if it's the best way but it feels like it does the job
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#1289 |
FFR Simfile Author
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![]() 265x12 is pretty damn good.
I usually do high reps for legs on everything other than squats. I keep squats to x8 to gain strength quickly, and do leg press x15, leg curls x15, leg extensions x15-20. Calves I do x10. They've been growing a lot after moving to heavier sets. I don't do any high rep training for calves now unless I'm working soleus.
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#1290 | |
Forum User
Join Date: Feb 2008
Age: 36
Posts: 611
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#1291 | |||
BuMP it
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#1292 |
Forum User
Join Date: Feb 2008
Age: 36
Posts: 611
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![]() http://distilleryimage1.s3.amazonaws...0a1f9ad6_7.jpg
Blacked out going for 10 on 455. Went down, started to go out, blew all my air out and panicked, because even though I was mostly gone, I knew that was bad. So tried to stand up and the bar left my shoulders, then slammed right down my back. TKO |
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#1293 |
FFR Simfile Author
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![]() Welcome to the January squat injury club.
I don't feel so lonely now ![]() Hope you're ok though, ouch. I cut my arm and wrist but it has mostly healed up by now.
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#1294 |
Forum User
Join Date: Feb 2008
Age: 36
Posts: 611
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![]() I was okay through work because I kept busy, but now that I'm sitting down, I think I'm going to avoid doing anything like movement.
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#1295 |
FFR Veteran
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![]() Starting a bulk. I want to go from 170 to 190 by the end of the semester (5'11"). Give me hints.
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#1296 |
Forum User
Join Date: Feb 2008
Age: 36
Posts: 611
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![]() Ramp up slowly. If you go from doing low cal to high cal in one fell swoop, you'll get fat. So just like, increase by 500 cals a week until you're gaining 1-2 pounds a week.
Keep doing cardio, 30 minutes 2-4 days a week. It'll ramp up your metabolism and make it easier for you to eat. Eat clean for the most part, although obviously you can cheat since this is bulking. Stretch out, get a foam roller if you have one, deep tissue massages are amazing. |
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#1297 |
FFR Simfile Author
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![]() Lift like a beast. Progressively overload all of your lifts over time, adding weight while maintaining the # of reps you're performing whenever possible.
Eat like a pig. 1g of protein per lb body weight per day, and eat enough calories to gain about 1lb of body weight per week. Track your weight/intake so you can keep your diet on track. Sleep like a king. And not just sleep, but rest. Muscles grow when you rest, so keep your workouts as intense as possible and then give the muscle a couple of days off before hitting it again. EDIT: interesting study: http://www.nejm.org/doi/full/10.1056/NEJMsa1208051 TLDR; alse, but popular claims: Small sustained changes in energy intake or expenditure will produce large, long-term weight changes. Setting realistic goals for weight loss is important, because otherwise patients will become frustrated and lose less weight. Large, rapid weight loss is associated with poorer long-term weight-loss outcomes, as compared with slow, gradual weight loss. It is important to assess the stage of change or diet readiness in order to help patients who request weight-loss treatment. Physical-education classes, in their current form, play an important role in reducing or preventing childhood obesity. Breast-feeding is protective against obesity. A bout of sexual activity burns 100 to 300 kcal for each participant (as it turns out, on average, it's about 20 calories. Ouch).
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![]() Last edited by Reach; 01-31-2013 at 02:36 PM.. |
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#1298 |
༼ ͡◉ل͜ ͡◉༽ 👌
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![]() Lookin' big Senip.
![]() Month 9. 155.5lbs
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#1299 |
Forum User
Join Date: Feb 2008
Age: 36
Posts: 611
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![]() Oh hey I just overhead pressed 265. Twice.
on a non-asshole related note, switched to suicide grip and all my lifts shot up except, obviously, deadlifts. da fuq? |
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#1300 |
FFR Player
![]() Join Date: Dec 2008
Age: 33
Posts: 6,205
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![]() why are adjustable dumbbells so expensive hnnngh
going to the gym to workout is not an option because I absolutely detest working out in front of people (even when I tried working out with friends rofl)
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