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08-23-2007, 05:32 PM
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Hurry up and Weight Post #1 | | Muscular
Join Date: Feb 2007 Location: Stuart, FL Age: 29
Posts: 198
Rep Power: 519 | Hurry up and Weight
Proud to say I lost about 6 lbs on my "cut", finally under 200lbs for the first time since I can't remember when. Now it's time to get back to making muscle. I'll be in the gym 4 days a week lifting. Here's a basic layout.. (things will change slightly from time to time and reps/intensity will alternate from week to week) Mondays:
Squats
Good Mornings/Hypers
Leg Extensions
Calves Tuesdays:
Bench
Shoulder Press
Dips
Triceps Wednesdays:
Off Thursdays:
Pullups/pulldowns
Rows
Shrugs
Facepulls
Curls Fridays:
RDL's/SLDL's
Lunges/Leg Press
Pullthroughs/Leg Curls
Calves
Like I said nothing set in stone really, I have more fun when I play it by ear but this is a basic layout to keep things kinda organized. Cals were in the 2800 range before and I lost about 2lbs a month basically, bump em back to the 3400 range where I was holding steady for a long while and we'll go from there. | 
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08-23-2007, 05:33 PM
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Hurry up and Weight Post #2 | | Muscular
Join Date: Feb 2007 Location: Stuart, FL Age: 29
Posts: 198
Rep Power: 519 | Thrusday 8/23/07
- stretch CG Cable Pulldowns w/straps: (1:30)
45 - 20
120 - 12
220 - 8,8
200 - 8 Yates Rows: (1:30)
185 - 8,8,10 BB Shrugs w/straps: (1:30)
275 - 15,15,15 (held last rep of each set till failure) Facepulls: (1:30)
180 - 12,10,10 EZ Bar Preacher Curls: (1:30)
70 - 10,10(8),10(7)
Fun stuff. 
Last edited by ReproMan; 08-23-2007 at 05:39 PM.
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08-23-2007, 05:35 PM
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Hurry up and Weight Post #3 | | Bodybuilder
Join Date: Nov 2006 Location: Newfoundland, Canada
Posts: 658
Rep Power: 1650 | Nice Repro!!.....congrats on the loss bud! | |
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08-23-2007, 05:39 PM
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Hurry up and Weight Post #4 | | Muscular
Join Date: Feb 2007 Location: Stuart, FL Age: 29
Posts: 198
Rep Power: 519 | Quote:
Originally Posted by Newfiechick  Nice Repro!!.....congrats on the loss bud! | Thanks a lot.
Took me 3 months, and even longer to get accustomed to eating good.  | |
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08-23-2007, 05:41 PM
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Hurry up and Weight Post #5 | | Bodybuilder
Join Date: Nov 2006 Location: Newfoundland, Canada
Posts: 658
Rep Power: 1650 | Takes time for sure! I know exactly what you mean
Patience and consistancy is part of the game bud! Keep it up, you're doing well!! | |
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08-24-2007, 12:12 AM
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Hurry up and Weight Post #6 | | Bodybuilder
Join Date: Jul 2007 Location: Wales, UK. Age: 22
Posts: 515
Rep Power: 13532 | Looks good, man! Nice going on the cut, you've got far more willpower than i have, haha.
Solid workout too 
Great choice of avatar. Vegeta was the man. | |
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08-24-2007, 06:31 AM
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Hurry up and Weight Post #7 | | Muscular
Join Date: Feb 2007 Location: Stuart, FL Age: 29
Posts: 198
Rep Power: 519 | Quote:
Originally Posted by Newfiechick Takes time for sure! I know exactly what you mean
Patience and consistancy is part of the game bud! Keep it up, you're doing well!! | Now the tough part will be continuing to eat clean with the extra added calories. Thanks. Quote:
Originally Posted by Gazhole Looks good, man! Nice going on the cut, you've got far more willpower than i have, haha.
Solid workout too
Great choice of avatar. Vegeta was the man. | Thanks Gaz, it's basically my "bread-and-butter" workout. Ole faithful really, keep going back to it but it's taken me pretty far so I can't complain.
I brought him back out of retirement. Vegeta was my first avatar over at IM. | |
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08-24-2007, 06:41 AM
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Hurry up and Weight Post #8 | | Admin getting yoked
Join Date: Sep 2006 Location: Ohio
Posts: 7,992
Height: 5'10'' Weight: 183lbs.
Rep Power: 107397 | Congrats man! | 
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08-24-2007, 06:58 AM
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Hurry up and Weight Post #9 | | Muscular
Join Date: Feb 2007 Location: Stuart, FL Age: 29
Posts: 198
Rep Power: 519 | Quote:
Originally Posted by 1quick1 Congrats man! | Thanks man, felt like it took forever but I didn't sacrifice and strength in the process. | |
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08-24-2007, 02:34 PM
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Hurry up and Weight Post #10 | | Extreme Bodybuilder
Join Date: Nov 2006
Posts: 3,540
Rep Power: 101102 | You ever thought about doing some plyos in there somewhere? | |
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08-24-2007, 03:22 PM
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Hurry up and Weight Post #11 |
Join Date: Nov 2006 Location: Merseyside Age: 28
Posts: 4,672
Height: 5'11" Weight: 195lb
Rep Power: 222437 | A new journal and new goal. Looks good repro. | |
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08-24-2007, 05:04 PM
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Hurry up and Weight Post #12 | | Muscular
Join Date: Feb 2007 Location: Stuart, FL Age: 29
Posts: 198
Rep Power: 519 | Quote:
Originally Posted by Malley You ever thought about doing some plyos in there somewhere? | I thought about it briefly. As quickly as the thought came, it went. Quote:
Originally Posted by wala A new journal and new goal. Looks good repro. | TY. This one will stay updated. | |
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08-24-2007, 05:08 PM
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Hurry up and Weight Post #13 | | Muscular
Join Date: Feb 2007 Location: Stuart, FL Age: 29
Posts: 198
Rep Power: 519 | Friday 8/24/07
- stretch
Rack Pulls (just below knee): (2:00)
135 - 15
225 - 12
315 w/straps - 12
365 w/straps - 8
Leg Press: (2:00)
8 plates (total) - 10,10,10
Pullthroughs: (2:00)
180 - 8
160 - 10,10
Nautilus Nitro Seated Calf: (1:00)
140 - 30,30,30
Ass kicker today. Been a long time since I've done Rack Pulls, they were good. | |
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08-24-2007, 05:25 PM
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Hurry up and Weight Post #14 |
Join Date: Nov 2006 Location: Merseyside Age: 28
Posts: 4,672
Height: 5'11" Weight: 195lb
Rep Power: 222437 | good workout. I did legs also today. | |
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