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08-12-2009, 11:51 AM
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#421 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,894
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Quote:
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you. |
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08-12-2009, 07:46 PM
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#422 | |
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P/RR/Sh Warrior
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Quote:
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www.prrstraining.com Time to GROW Without Plateau! |
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08-13-2009, 11:33 AM
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#423 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,894
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Quote:
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you. |
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08-17-2009, 06:19 PM
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#424 |
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P/RR/Sh Warrior
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8/17/09
Back/light bis All Warm ups in Locked and Loaded Rack Deads 500x8,535x8,565x6,585x6,600x4, 645x1 OH Bar Rows 335x7,345x7,365x7 CG Pulldowns 250x8,260x8,270x6 Pullovers 2 sets 100x10,90x12 WG Pull downs 100x40 Alt DB 40x12,45x12,35x13 Hammer Curls 2 sets 40x13,45x12 Reason for just going light with bi's today is do to work related fatigue, a small amount of tendinitis is setting in, I can tell its from work, and I know it wont last long. No Cardio LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL -CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS -LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS -EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL -EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS -KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS POST WORK OUT 2 Scoops Kre -Generator
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www.prrstraining.com Time to GROW Without Plateau! |
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08-19-2009, 07:20 PM
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#425 |
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P/RR/Sh Warrior
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8/18/09
legs squats 350x12,375x12,405x10,455x8 leg press 500x13,575x12 leg curls 180x12,190x12,200x10,210x9 uni lateral 80x13,90x12 6 sets seated calves LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL -CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS -LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS -EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL -EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS -KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
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www.prrstraining.com Time to GROW Without Plateau! |
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08-25-2009, 06:09 PM
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#426 |
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P/RR/Sh Warrior
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8/24/09
Chest/Delts LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL -CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS -LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS -EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL -EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS -KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS - 2 Scoops Kre Generator Post Work out Chest Flat DB Press 100x11,110x9,120x8 Incline Fly 70x10,65x12,60x14 Cable Cross-Over 7x13,6x16 DB OH Press 70x11,11,65x12 [Had to go lighter due to work related over use of shoulders] SL's 35x11,30x13,13 30 min treadmill 3.8 mph 4* grade
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www.prrstraining.com Time to GROW Without Plateau! |
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08-27-2009, 05:38 AM
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#427 |
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P/RR/Sh Warrior
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8/25-26/09
Am cardio 35 min as well as 60 pm cardio
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www.prrstraining.com Time to GROW Without Plateau! |
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08-27-2009, 04:55 PM
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#428 |
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Registered User
Join Date: Apr 2009
Location: Huntersville, NC
Posts: 63
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Kre-Generator and Kre-Alkalyn Pro.....together???? That's some energy..
P/RR/S:"Time to Grow Without Plateau!"
VT Hokies fan! |
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08-28-2009, 05:18 AM
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#429 | |
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P/RR/Sh Warrior
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Quote:
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www.prrstraining.com Time to GROW Without Plateau! |
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08-31-2009, 08:58 PM
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#430 |
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P/RR/Sh Warrior
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8/31/09
Bis/Tris 10 min bike warm up Tri's CG Bench 295x9,295x9,300x8 RG Push downs 130x9,120x12,110x13 V Bar push downs 100x14,90x15 Bi's Alt DB Curls 45x7,50x7,55x6 Hammer Curls 60x10,65x11,70x10 Single Cable 60x12,50x14,45x16 E-Z Bar 60x30 35 min Elliptical -AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy) -AAEFX Cell Rush (post workout creatine + beta alanine) -AAEFX LBA Pro (Liquid Beef Amino Acid supplement) -AAEFX L-G5 Pro Glutamine -AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement) -AAEFX NF-Pro (whey protein) -AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink) -AAEFX Kre-Celerator (intra-wo carb + creatine drink)
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www.prrstraining.com Time to GROW Without Plateau! |
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09-01-2009, 05:25 PM
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#431 |
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P/RR/Sh Warrior
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9/1/09
BACK 10 min warm up bike wg pulldowns 100x14 CG T- Bar Rows 190x10,200x10,220x8,230x8 CG Pull downs 180x12,170x14,160x16 WG Pull Downs 170x12,150x16,16 Straight Arm Pull downs 1 set 100x28 40 min Ellpitical 2-AAEFX Tribulus in a.m. -AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy) -AAEFX Cell Rush (post workout creatine + beta alanine) -AAEFX LBA Pro (Liquid Beef Amino Acid supplement) -AAEFX L-G5 Pro Glutamine -AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement) -AAEFX NF-Pro (whey protein) -AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink) -AAEFX Kre-Celerator (intra-wo carb + creatine drink)
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www.prrstraining.com Time to GROW Without Plateau! |
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09-04-2009, 06:29 PM
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#432 |
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P/RR/Sh Warrior
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9/3/09
Chest/Delts Rep Range Wk 10 min bike warm up chest press 130x15....some r/c movements Incline d-b press 80x12,95x10,100x10,110x9 Flat fly's 80x10,75x12,65x16 Assisted Dips 2 setsx20 reps/set DB OH Press 60x12,12,70x10 sl's 40x8,35x11,30x14 Reverse Pec dec 3 sets12 reps/set Abs/40 min post cardio -AAEFX Tribulus in a.m. -AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy) -AAEFX Cell Rush (post workout creatine + beta alanine) -AAEFX LBA Pro (Liquid Beef Amino Acid supplement) -AAEFX L-G5 Pro Glutamine -AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement) -AAEFX NF-Pro (whey protein) -AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink) -AAEFX Kre-Celerator (intra-wo carb + creatine drink)
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www.prrstraining.com Time to GROW Without Plateau! |
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09-05-2009, 11:10 AM
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#433 |
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P/RR/Sh Warrior
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9/05/09
Legs 10 min bike, machine leg press 130x17 3 sets of box squats @ parallel 350x8,375x8,405x8 2 sets regular squats ass to floor 405x8, 450x8 2 sets leg extension 175x12, 185x12 leg curls seated 175x12,185x11,195x11,205x10 SLDL 255x12,275x10. 4 X Reps at the bottom. Hypers ext toes pointed 2 sets 45lb platex10 2 sets uni lateral seated curls 60x20,50x25 Pm cardio this evening 60 min of walk/jog intervals AAEFX Tribulus in a.m. -AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy) -AAEFX Cell Rush (post workout creatine + beta alanine) -AAEFX LBA Pro (Liquid Beef Amino Acid supplement) -AAEFX L-G5 Pro Glutamine -AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement) -AAEFX NF-Pro (whey protein) -AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink) -AAEFX Kre-Celerator (intra-wo carb + creatine drink)
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www.prrstraining.com Time to GROW Without Plateau! |
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09-05-2009, 11:33 AM
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#434 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,894
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Quote:
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you. |
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09-05-2009, 03:09 PM
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#435 | |
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P/RR/Sh Warrior
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Quote:
Say,Kre-Celazine, Today I squatted with ZERO knee pain.
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www.prrstraining.com Time to GROW Without Plateau! |
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09-24-2009, 05:22 AM
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#436 |
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P/RR/Sh Warrior
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9/23/09
no am cardio, ass is dragging Back/bis Bi's alt db curls standing 40x10,45x8,50x8,55x6 Hammer 60x9,65x8,70x7 preacher db curls 30x14, 1 min rest 25x15 Back Rack Deads 2 inch below knee cap 405x8,455x8,475x7,6 * Next wk i do full dead's, its been 4 months* seated cable rows 230x8,240x8,250x7 wg pull downs 180x8,170x10,160x13 stiff arm pull downs 100x14,90x16 Stretch, hung from the chin bar 30 seconds with a narrow grip, 30 sec with a super wide grip and 30 more sec with narrow grip. 40 min cardio, bike 20, ellip 20 2-AAEFX Tribulus in a.m. -AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy) -AAEFX Cell Rush (post workout creatine + beta alanine) -AAEFX LBA Pro (Liquid Beef Amino Acid supplement) -AAEFX L-G5 Pro Glutamine -AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement) -AAEFX NF-Pro (whey protein) -AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink) -AAEFX Kre-Celerator (intra-wo carb + creatine drink)
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www.prrstraining.com Time to GROW Without Plateau! |
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09-30-2009, 05:37 PM
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#437 |
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P/RR/Sh Warrior
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9/30/09
Wed Am 25 min jump rope/jumping jacks/shadow box/burpies/ Average miles covered at work in a 8 hour day 8.5 miles. Tri's Bi's Push downs 140x6,150x6,160x6 Oh E Z Bar Ext 115x10,10,100x12 RG Pushdowns 60x20. Bi's Alt D B 45x7,50x7,7 Hammer 55x12,12, 50x13 Preacher D-B 30x15,25x17 25 min cardio Post. 45 min later Kre-Generator for my post work out drink 2 scoops 1 tblsp LBA's Vanilla 2-AAEFX Tribulus in a.m. -AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy) -AAEFX Cell Rush (post workout creatine + beta alanine) -AAEFX LBA Pro (Liquid Beef Amino Acid supplement) -AAEFX L-G5 Pro Glutamine -AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement) -AAEFX NF-Pro (whey protein) -AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink) -AAEFX Kre-Celerator (intra-wo carb + creatine drink)
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www.prrstraining.com Time to GROW Without Plateau! |
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10-14-2009, 05:18 AM
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#438 |
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P/RR/Sh Warrior
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10/3-10/12-09 On Vacation
10/13/09 Chest/Delts Power Wk Flat DB Press 120x7,7,7 Incline Press 275x7,285x6,6 Flat Flyes 85x7,7 OH Bar Press in power rack 160x8,170x7,180x6 cheat laterals 50x6,55x6,6 upright rows 135x7,145x6,6 Chest press 120x40 db oh press 30x40 35 min post cardio treadmill 3.6 mph 4-5-6 grade 45 min later Kre-Generator for my post work out drink 2 scoops 1 tblsp LBA's Vanilla 2-AAEFX Tribulus in a.m. -AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy) -AAEFX Cell Rush (post workout creatine + beta alanine) -AAEFX LBA Pro (Liquid Beef Amino Acid supplement) -AAEFX L-G5 Pro Glutamine -AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement) -AAEFX NF-Pro (whey protein) -AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink) -AAEFX Kre-Celerator (intra-wo carb + creatine drink)
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www.prrstraining.com Time to GROW Without Plateau! |
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10-15-2009, 08:22 AM
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#439 |
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Registered User
Join Date: Aug 2009
Location: in the gym
Posts: 17
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KEEP doing it bro!
________________ AAEFX REP PRRS/FDFS ELITE |
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10-15-2009, 06:26 PM
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#440 | |
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P/RR/Sh Warrior
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Quote:
You know it bro, things are changing!!
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www.prrstraining.com Time to GROW Without Plateau! |
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10-26-2009, 05:18 PM
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#441 |
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P/RR/Sh Warrior
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Oct 20th
Well, this day started off shitty and ended in a lot of pain. Chest and delts. all warm up in. R/C movements/7-8 min stationary bike/chest press machine 120x15 Flat DB Press 80x12 another warm up 120x8,120x8,120x3...SNAP In my left shoulder I felt this incredible painful snap. No fore warning of any R/C issues at all. So fast forward to the 23rd and 24th. My range of motion has changed greatly, along with my depression of another possible surgery. I'm thinking impingement right now. I was off work for 3 days, as I type this Mon morn, I'm heading into work. MRI is on Tues, and I see my surgeon from the last surgery on the 29th. Its going to be along wk. Today after work, I'll go do some intense long cardio to keep my brain focused and a little self punishment[ I didn't eat so great Sunday] LOL.
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www.prrstraining.com Time to GROW Without Plateau! |
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