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Want to compete next year

bigcruz

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off day, other than my morn cardio.
todays grub


breakfast

4 slices of bacon
4 large eggs

lunch
9oz chicken
1oz almonds

preworkout
1 cup egg whites

post workout
1 cup egg whites

dinner
9oz chicken

bedtime
1/2 cup cottage cheese
2tbs peanut butter

macros
fat 148g
carbs 20g
protien 245g
cal 2438
 

bigcruz

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extremely pissed off at myself!! didnt take the time to plan my workout out and i paid for it because other than my shoulder presses this workout sucked ass!!!

Lat Pull Down 5x5
130-5
130-5
140-5
150-5
150-5

cable chins 3x8
120-8
120-8
120-8

DB shoulder press 5x5
60-5
60-5
60-5
60-5
60-10

side laterals 3x8
25-8
30-8
30-8

super with rear laterals
15-8
15-8
15-8

standing calf raises
90-15
110-15
110-15

15 min low impact cardio
 

bigcruz

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todays workout went great. recently got a workout partner so i feel more confident when pushing that higher weight.

deads 5x5
275-5
275-5
285-5
285-5
285-5

dumbbell row 3x8
65-8
70-8
70-8

Dumbbell bench press 5x5
90-5
90-5
95-5
95-5
90-5

incline press 3x8
115-8
125-8
135-8

cable flyes 3x12
35-12
40-12
40-12

Seated Calves 3x15
70-15
70-15
70-15

situps with medicine ball
3 sets of 20

cardio 20min
15 min HIIT
 

juggernaut

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Cruz, what's the weight loss at now?
 

bigcruz

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todays workout was ok. kinda left feeling like I could have done more gonna tweek it and come back hard next week.

Zercher Squats 5x5
115-5
135-5
135-5
135-5
135-5

Step Ups 3x8
20-8
25-8
25-8

Glute Ham Raises 3x12
12
12
12

Alternating DB curl 5x5
40-5
40-5
45-5
45-5
40-5

Hammer Curl 3x8
30-8
30-8
30-8

super set with cable curl 3x12
45-12
50-12
50-12

cardio
20 min low intensity.
 

bigcruz

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How long have you been at that weight and have you done a full 36 hour carb refeed?

about 2 weeks now jugg. And no I usually just do the big cheat meal at the end of the week. I may just have to do a cheat weekend this weekend coming up.
 

juggernaut

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That's my thinking as well. I ran those numbers previously for you. Still have them?
 

juggernaut

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Good. Take a front and back pic to see the difference. Don't get on the scale in 36 hours. You'll shit bricks.
 

bigcruz

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Wide Grip Pull Down 5x5
130-5
130-5
130-5
120-5
120-5

Dumbbell Pullover 4x8
30-8
35-8
45-8
45-8

Face Pulls 3x12
40-12
45-12
50-12

Dumbbell military Press 5x5
65-5
65-5
65-5
70-5
70-5

1 arm barbell raise 4x8
45-8
55-8
55-8
60-8

super set with
standing military press 4x12
50-12
50-12
40-12
20-12

Standing Calves 3x15
90-15
100-15
120-15

20 treadmill work. Dont know why but my cardio has been sucking ass getting tired quick.
 

juggernaut

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20 treadmill work. Dont know why but my cardio has been sucking ass getting tired quick.

Most likely you need to reset your leptin levels with a full 36 hour refeed.
 

bigcruz

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todays workout was good

RDL 5x5 (first time to ever do these so weight is low as I was tryna figure them out)
95-5
95-5
115-58
115-5
135-5

zercher good mornings 3x8
85-8
85-8
85-8

leg curls 4x12
50-12
50-12
40-12
30-12

leg extension 3x15
110-15
110-15
110-15

Skull Crushers 5x5 (not including weight of ez curl bar)
70-5
70-5
70-5
60-5
60-5

Tri pulldown 4x12
70-12
80-12
80-12
70-12

cardio 20min
3.5mph @5% incline
 

juggernaut

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Ok, this is common sense, but, RDLs are great exercises, if your form is on. Be sure to have the best form possible, and increase the weight only when you know it's right. Don't be afraid to really stretch at the shins. I tell my clients ass to the wall behind you. It really stretches out the hammies.
 

bigcruz

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busted my got damn laptop!!first my ipod then this :shooter::shooter::shooter:
faaaak my life twice!!lol heres yesterdays workout.

chest

dumbbell press 5x5
95-5
95-5
95-5
90-5
90-5

incline press 4x8
135-8
135-8
135-8
135-6

Dips BW
12
12
4 (arms died)

Overhead DB Tri press 5x5
70-5
80-5
85-5
85-5
85-4

Close Grip Bench 3x8
95-8
115-8
115-8

pull downs 3x12
80-12
90-12
90-12

Seated Calves 3x12
90-12
90-12
90-12

cardio
15 min low intensity.
 

juggernaut

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Buy a tablet. Better off. I like either new tablets by B&N and Amazon. Getting one of them for my son's college graduation gift.
 

bwrag

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keep up the hard work big cruz doing good
 

juggernaut

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I'm actually looking to either build one or just by an Alienware. I'm a nasty gamer.
 

bigcruz

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felt good today

shoulders
Db press
5 sets of 5 @65lbs

1 arm corner press
65-8
70-8
70-8
70-8

Superset with standing military press
75-12
75-12
75-12
75-12

Lateral Raises
3 sets of 10 @20lbs

Dumbbell Curls
5 sets of 5 @40lbs

Hammer Curls
3 sets of 10 @25lbs

Standing Calves
200-15
220-15
220-15

Cardio
20 mins steady state on treadmill
 

bigcruz

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oh boy felt good today

deads
315-5
315-5
315-5
325-5
325-5

DB Rows
65-8
70-8
70-8
70-8

Lat pull downs
150-5
160-5
160-5
160-5
160-5

DB pullover
50-8
50-8
50-8

face pull
90-12
100-12
100-12

eagle spread situps
20
20
15

15 min treadmill work
min 1-3 @3mph
min 3-15 @6mph for 60 sec thn @3mph for 30sec
 
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