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#381 Mrs Pantherfan

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Posted 10 January 2013 - 10:55 AM

I try to do something active every day.

I don't log anything. I don't spend a lot of time worrying about it.

I just move around for an hour a day at the gym


Works fine.


I do log what I eat for the most part...when I stop doing that completely, it starts to show...

having a doggie now that loves to go run w/me helps keep me motivated..the minute I even so much as look at my running shoes...she's on me like white on rice

#382 pstall

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Posted 10 January 2013 - 11:15 AM

motivation and the laws of diminishing returns. thats what we all have to balance. stay motivated and work out effectively and eat smartly and live life and we are gold.

#383 Darth Biscuit

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Posted 10 January 2013 - 11:26 AM

OK... extra small for MPF and extra medium for Jase... who else?


Posted Image


PS- Not responsible if there happens to be a picture of a really hot blonde with big tittays on the back.

#384 catfang

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Posted 10 January 2013 - 11:29 AM

I do log what I eat for the most part...when I stop doing that completely, it starts to show...

having a doggie now that loves to go run w/me helps keep me motivated..the minute I even so much as look at my running shoes...she's on me like white on rice


My dog has learned the difference between the shoes that I run in and the old shoes that I take him for walks in.

#385 Darth Biscuit

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Posted 11 January 2013 - 10:09 AM

I do 3 light aerobic warmup sets, then I dump the weight on there and do 3 descending sets.

http://fitnessblacka...eight-training/

its really pumping me up fast and i don't feel that sore the next day. you will bloat like a motherfuger tho


OK, I tried this yesterday... it was chest day and the every other one where I do flat bench, so I started with that...

I did two warm up sets of 12 at 135 and one set of 4 at 225 just so I wouldn't just jump onto heavy... I rested for like 4 minutes and jumped on 275. My shoulders did not like it. I did it anyway, and went down from there... did some dips, some decline presses and some incline dumbbells, all heavy, and I'm sore as a mofo today. So idk if it was those reverse pyramids or just the fact that I went heavy on everything... but my shoulders weren't happy jumping straight to very heavy like that, so I may avoid that in the future. I might try it next week on chest and start with incline dumbbells and see how those work with that.

Doing legs today and Back tomorrow, I may try it with back and see how that works. I think starting on the flat bench with it just didn't work for me, but I can see how it's a good pump. It's almost like doing negatives.

#386 mr beauxjangles

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Posted 11 January 2013 - 10:30 AM

I messed up my hand in a car accident the day after Christmas. No breaks but have some kind of tendon or ligament damage - still working with a specialist to figure it all out. As a result, I've had to put lots of weight training on hold. I've been doing regular cardio for two years now to get back in shape and added weight training about a year ago, for tone and moderate muscle gain. Now I can't do anything that requires grip strength or significant pressure on my hand. I can still do things like pec flys but can't do much with free weights at all. Any suggestions for things to work out upper body that requires little or no grip strength/pressure?

#387 Porn Shop Clerk

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Posted 11 January 2013 - 11:12 AM

OK, I tried this yesterday... it was chest day and the every other one where I do flat bench, so I started with that...

I did two warm up sets of 12 at 135 and one set of 4 at 225 just so I wouldn't just jump onto heavy... I rested for like 4 minutes and jumped on 275. My shoulders did not like it. I did it anyway, and went down from there... did some dips, some decline presses and some incline dumbbells, all heavy, and I'm sore as a mofo today. So idk if it was those reverse pyramids or just the fact that I went heavy on everything... but my shoulders weren't happy jumping straight to very heavy like that, so I may avoid that in the future. I might try it next week on chest and start with incline dumbbells and see how those work with that.

Doing legs today and Back tomorrow, I may try it with back and see how that works. I think starting on the flat bench with it just didn't work for me, but I can see how it's a good pump. It's almost like doing negatives.


It really throws your system for a loop.

Maybe you should do a more extensive warmup routine? Right now my heavy is so low that I'm not overly concerned with injury.

But it is nice to get under that heavy weight while I'm still fresh.


here's an example:

Flat Bench:
Warm up to working set (for example):
10 x bar \ 10 x 50 \ 8 x 100 \ 8 x 125
Working set:
8 x 145 (rest 3 minutes) \ 10 x 130 (rest 2 minutes) \ 12 x 120

of course on your heavy you really wanna do 4x275 then 6x260 then 8x250 or something like that

#388 Darth Biscuit

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Posted 11 January 2013 - 11:16 AM

It really throws your system for a loop.

Maybe you should do a more extensive warmup routine? Right now my heavy is so low that I'm not overly concerned with injury.

But it is nice to get under that heavy weight while I'm still fresh.


Yes, I'm interested to see how it works when I do back.

#389 Porn Shop Clerk

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Posted 11 January 2013 - 11:25 AM

Yes, I'm interested to see how it works when I do back.


added a bit to that last part after you responded

#390 Darth Biscuit

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Posted 11 January 2013 - 11:42 AM

here's an example:

Flat Bench:
Warm up to working set (for example):
10 x bar \ 10 x 50 \ 8 x 100 \ 8 x 125
Working set:
8 x 145 (rest 3 minutes) \ 10 x 130 (rest 2 minutes) \ 12 x 120

of course on your heavy you really wanna do 4x275 then 6x260 then 8x250 or something like that


That's basically what I did... just not quite as much warmup, which may have been the issue... I think I need to do some pec deck flies or something to stretch out a bit... but otherwise I did almost exactly what you said with slightly different weights...

4x275, 6x245, 8x225, 10x185 and I was wore out.


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