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Unread 06-18-2013, 03:03 PM   #1891
nikkiolie
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Originally Posted by Bovice View Post
That sounds like a pretty good split.

I'm hitting each body part twice a week as well, with 3 fossils a week + biking (One fossil day overlaps w/ a gym day, so I still get a day of total rest)

Chin ups are easier than pull ups. I'd try decrease the amount assisted and see how that feels
I actually did. I haven't done them in a while and I tried to lift more and I probably could have done one set with more weight but not too much more.
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Unread 06-19-2013, 05:07 PM   #1892
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Today (Wednesday):
40 squats
30 crunches
20 sec plank
10 pushups (pushups are evil, I swear.... though I am getting better at them)
Jillian Michaels Kickboxing workout video (I did manage to survive it somehow...)
Another 10 minute cardio video

Taking a little break from the treadmill, because I have an annoyingly painful blister that gives me hell every time I try to run.
Also, I have a question: Is it true that you cannot gain muscle on a calorie deficit? I see so many conflicting reports on this and really do not know what to believe. If it has truth to it, then I will probably have to increase my calorie intake. Thanks!
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Unread 06-19-2013, 07:13 PM   #1893
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I'd like to say yes, as I put on muscle as I went from 186 lbs to 160 lbs, then back up to 170 lbs in my first year and a half of working out; but honestly don't know if I was at a deficit to maintain my body fat, but still a surplus in terms of what is required to build muscle (from having very little)

Newbie gains, etc.

but at my current stage, I can definitely say I won't be able to put on any additional muscle at a deficit.
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Unread 06-20-2013, 01:22 AM   #1894
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i'd say yes you can. since a lot of people get discouraged when they start a new diet and exercise routine and don't see a difference on the scale right away because they are building muscle as they lose fat. it tends to happen like that a lot in my experience, i've talked to a few people who were close to giving up on a routine because they were more focused on the lbs than how they actually looked and felt and how their clothes fit. you will feel a difference before you will see it on the scale

as for what I did today: some situps, lunges, stretches, leg raises and walked twice around the park with the dog (it's a pretty big park)
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Unread 06-20-2013, 06:39 AM   #1895
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Went in twice yesterday; got bored between classes

Workout A

Dumbbell bench @ 90 lbs(each): 3x8
Bench press @ 185 lbs: 2x8, 1x7, 1x5
Weighted dips @ 85 lbs: 3x8

One arm dumbbell curl (on incline bench) @ 45 lbs: 3x6
Reverse curl @ 65 lbs: 3x8
Wrist curl @ 65 lbs: 3x8

Cable tricep extension (2 variations superset) @ 185 lbs: 2x10; 2x5

Calf raise single leg @120 lbs --> Calf raise both legs @360 lbs superset: 3x30 -> 3x8


Workout B
Cable tricep extension (2 variations superset) @ 185 lbs: 2x10; 2x5

EZ Bar Bicep curl @ 90 lbs: 3x6

Bench Press: 1x8 @ 185 lbs; 1x6 @ 185 lbs; 1x5 @ 205 lbs; 1x2 @ 225 lbs; 1x1 @ 250 lbs; 1x0 @ 265 lbs (failed lol)
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Unread 06-20-2013, 10:41 AM   #1896
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YEAH MET MY GOAL FOR BENCH YESTERDAY!
Push Ups 3x15
bench Press 3x5: 95, 105, 110
curls 1x8: 20
2x5: 25
Shoulder Press 3x8: 20, 25, 25
Lateral Raise 3x8: 10, 10, 12
Vertical Raise 3x8: 10, 10, 12
Chest Dips: 8 reps, 6 reps, 5 reps
Chest Fly 3x8: 80, 80, 75
Triceps Dips 3x15
Hammer Press 3x8: 50, 60, 55
Upright Row 3x8: 50, 50, 50
Plank 1 minute
Side plank 30 seconds each side
Russian Twist 3x25: no weight, 5 lbs, 5 lbs
Side bend 3x8: 35, 35, 35
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Unread 06-21-2013, 10:39 AM   #1897
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Legs and back done yesterday. I bumped up my dead lifts too! Woo!
Assisted Chin ups 3x8: 100, 100, 100
Assisted Pull ups 3x8: 95, 95, 95
Seated Rows 3x8: 95, 105, 105
Back Extensions 2x8: 35, 35 (the squat rack opened up so I jumped on it.)
Squats 3x8: 155, 165, 185 (going lower)
Lunges 3x8: 95, 105, 115
Lat Pull down 3x8: 75, 90, 90
Dead lifts 3x8: 135, 140, 145 (10 pounds heavier! WOO!)
Bent Over Rows 3x8: 60, 60 55
By the time I got to this point I had some calls from work that made it so I had no motivation anymore and couldn't finish with the leg press. The whole workout took 50 minutes.

Today is another chest, arms, shoulders and core day.
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Unread 06-21-2013, 11:46 AM   #1898
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I'm jelly of your deadlifts

After being hit by 3 cars (on my bike), my back isn't too friendly with them
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Unread 06-21-2013, 11:54 AM   #1899
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Aww that's unfortunate. I really enjoy doing them and they are getting pretty hard with the increased weight...the hardest part for me is actually holding on to the damn bar. In the last sets it wants to slip out of my hands x.x

But dead lifts are one of my favorite exercises....and bench press. I feel like those two really show how strong I am. My squats are good but I have always had strong legs. And when I started bench press in January just lifting the bar was very difficult, now I am just about lifting 35s on each side....that's my goal for next week.
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Unread 06-21-2013, 12:08 PM   #1900
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Are you using an alternating grip? That helps.

I can do them from time to time, I just can't really take the weight any higher, so I don't do them often.

Awesome goal for bench. I hope you get it. Good luck!
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Unread 06-21-2013, 04:00 PM   #1901
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Yeah I am using alternating grip. Well at least you can do pull ups right? Thats got to count for something XD
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Unread 06-21-2013, 04:01 PM   #1902
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yea, I can even squat with no problem. It's just dead lifts specifically
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Unread 06-22-2013, 11:00 PM   #1903
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Originally Posted by Bovice View Post
yea, I can even squat with no problem. It's just dead lifts specifically
Can you do back extensions?

I injured my back a few weeks ago and have been unable to do any back loading excercizes for the past while (read, any form of squat, deadlift, extension) and have been limited to machines for a while now. Trying to minimize strength losses.

Not being able to touch a barbell is pretty depressing.
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Unread 06-23-2013, 03:09 AM   #1904
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I can do back extensions just fine. It's specifically deadlifts for me. And I can do them at the time, I just feel it later when I have to bike 14 miles home hunched over on my road bike with a 20 lbs in my backpack @.@

Have you seen a doctor yet? That sounds pretty bad.

I need to see one myself, but I'm uninsured, so I just do what I can for now
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Unread 06-23-2013, 08:28 AM   #1905
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Have you seen a doctor yet? That sounds pretty bad.

I need to see one myself, but I'm uninsured, so I just do what I can for now
I've seen a doctor and physiotherapist. My injury was just a progression from leading a completely sedentary life for 19 years, to suddenly training 30+ hours a week. I managed to develop a rotator cuff impingement, knee tendinitis and a back injury in two weeks, all due to various muscle imbalances/postural issues.

Nothing I can do now other than rehab exorcizes and pop painkillers while everything heals up.

It has given me the opportunity to spend more time on certain things. So I've finally gotten around to working up to Front/Back Lever progressions.
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