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  1. #626
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    Off to the gym before it gets roasting hot. Usually go right after work but want to start going in the morning to get more energised for work. Problem is I f-ing hate mornings as it is.

  2. #627
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    The Ruby just finished in Boca Raton, FL.

    I'll posting updates soon.

  3. #628
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    An NYT article on Nuerogenesis (the brain growing new nuerons) and other benefits on the brain from exercise:

    https://www.nytimes.com/2017/10/04/w...ep-moving.html

  4. #629
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    My guns are growing. I just measured my arms in a cold flex:


  5. #630
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    Shoulders today:

    1. Standing DB lateral raise - 106 reps in about 10 sets - (I only count reps).

    2. Overhead Y-rope pull back (rear delts) X 3

    3. Bar cable pull back (rear delts) X 2

    4. Upright Cable Rows X 3

    5. Barbell Shrugs X 3 - warm up with above the knee rack pulls X 2

    6. DB Farmer's walk (my gym doesn't have a Farmer's Carry bar).

    7. DB Shrugs - about 70 reps

  6. #631
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    Leg day:


    Pre-WO meal:


    1/2 cup of oats w/ cinnamon powder + 25 gms of Whey protein shake (I forgot to buy eggs yesterday).


    1. Barbell Squat X 4

    2. Sit down calf raise, 60 reps + standing calf raise 72 reps = 132 reps

    3. Hamstring raise (machine) X 4


    No quad exercises b/c my legs were burning a bit from the Farmer's walk yesterday


    Post WO meal:

    1 1/2 cup of white rice, chicken 6 oz? and 25 gms of Whey protein shake

  7. #632
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    Chest & Tris.


    Breakfast meal #1: 4 whole eggs scrambled, nothing added. 2 pieces of sliced chease

    Meal #2 (lunch): egg noodles with porks slices.

    Pre-workout drink. About 17 grams of Whey Protein


    Chest:


    Incline Barbell Press - 5 sets equalling 50 reps (on the moderate-heavy side)

    Standing Cable Crossovers X 3

    Chest Press (machine) X 1


    Triceps:


    Standing cable bar push down

    Close Grip Bench Press (Smith Machine)

    Overhead Y-rope pull

    Standing Angle Bar Push down

    Overhead Y-rope pull (again)

    Standing cable push down with bar (again).

    Total reps for Ticeps: 154


    *Overhead Y-rope is a great way to stretch the triceps on eccentric (downward motion).

    I did not do Dips today, but will next week.

    I don't do a lot of sets and reps for chest b/c I have a tendency to have a sagging chest.


    Post-Workout meal:

    30 gms Whey protein, 1 1/2 cups of white rice, and about 6-7 oz of Chicken about 20 minutes after finishing the lifts.


    *I also take 25 grams of Whey protein right before bed.

  8. #633
    . Neverna's Avatar
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    How big are your biceps/triceps, Gramps?

  9. #634
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    Quote Originally Posted by Neverna View Post
    How big are your biceps/triceps, Gramps?
    I have not measured them in a year.

    But I do have measuring tape to measure them, so I will measure them right after I get up in a cold flex and post.


    *worth noting is that I stopped hitting my Bis & Tris for growth for about 10 months, and just started hitting them again for growth starting in early September, about 7 weeks ago.

    I use 15 lb DBs for the Bis and beat them to pieces. For Tris I use more weight.

    I will go to moderate-heavy starting next week and do that for a couple of weeks to change things up.

    Will post a measurement in a day.

  10. #635
    Thailand Expat AntRobertson's Avatar
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    Quote Originally Posted by Neverna View Post
    How big are your biceps/triceps, Gramps?
    Progress in the gym requires dedication, consistency, integrity and honesty... None of which Milkman possesses so I bet the answer is 'not very'.

  11. #636
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    ^ I bet they're bigger than yours, Ant!

  12. #637
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    Quote Originally Posted by Neverna View Post
    How big are your biceps/triceps, Gramps?
    Just under 17 1/4 inches.

    Cold flex.

  13. #638
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    Quote Originally Posted by Grampa View Post
    Cold flex.
    That flex should be around your neck on the gallows. Drunken murderer.

  14. #639
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    Quote Originally Posted by Switch View Post
    That flex should be around your neck on the gallows. Drunken murderer.
    Ouch.

    Hit a sore spot, did I?

    Murderer?

    You're calling me a murderer? Who did I kill?

  15. #640
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    Driving a weapon of mass destruction under the influence of alcohol and/or drugs should be capital offence. You wouldn’t remember if you had killed someone.

  16. #641
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    Quote Originally Posted by Switch View Post
    Driving a weapon of mass destruction under the influence of alcohol and/or drugs should be capital offence. You wouldn’t remember if you had killed someone.
    I think you're Camel Toe or Panama Hat.

    I never said I was perfect. I made a mistake. I won't do it again.

    I have to go to court on December 12th.

  17. #642
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    Today:

    Rest day. Rest & Recovery.


    My Calves are still sore as well as my chest and Triceps - that's what I want! - Destruction.

    B/c I didn't lift or exercise at all today I went low carb:


    Woke up: 7 AM.

    12:25 first meal: 4 scrambled eggs with nothing added, and one slice of cheese.

    4:45 pm second meal: a Chicken breast and 3 pork kebabs.

    9:30 pm last meal: double burger, grass fed beef, picked out 50% of the bun.


    I'll take a protein shake of 25 gms when I wake up to pee in the night.

  18. #643
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    Resting again b/c my calves and tris are severely sore.

    I'll change my plan to do Back and Bis tomorrow and instead to Shoulders b/c I'm putting extra emphasis on my shoulders at the moment. Just switching the days with these exercises to hit my should about every 5 days.

  19. #644
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    I've just done a bit of this. I'm not even puffing or panting.


  20. #645
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    ^ Thanks for sharing, Neverna. I'll check this out. I do HIIT occasionally on an AM fasted stomach. I'm due to start HIIT again soon.


    Today I did Shoulders after a 3 days break to rest and recovery. At my age if I kill it, my muscles take more time to recover and recovery is where gains are made and I want to keep my Cortisol levels low and my natural T levels where they are. I don't want to over-train.


    Pre-workout meal: 4 eggs scrambled and 2 slices of cheddar cheese, nothing else. 2/3 cups of Rolled Oats w/ Cinnamon

    20 minutes before workout, about 17 grams of Isolate Whey Protein

    Lifted 1:55 minutes after my pre-workout meal.



    Today: Shoulders.


    1. Standing DB lateral raises - 105 reps.

    2. Overhead Y-rope cable pull back (rear delts) X 3

    3. Mid-level cable pull back (rear delts) X 2

    4. Upright cable rows X 3

    5. Barbell Shrugs, with a 3 second static hold for the last ten reps - 67 reps.

    6. DB shrugs, for a total of 115 reps (I don't count sets, but only reps at the moment).

    7. Standing Plate Raise - raise a barbell plate from your chin and up high and down only to the chin level (Traps).

    7. Farmer's Carry - not too many passes/walks b/c my grip was giving out on me. I decided to do Farmer's Carry at the end today so I could hit my Traps more with Shrugs.


    Post-workout meal, 15 minutes after finishing:

    1 1/2 cups of white rice.
    Chicken 6-7 oz.
    25 gms of Isoloate Whey Protein.


    90 minutes later: 35 gms of Isolate Whey Protein.


    This is the same workout for my shoulders that I've been doing for 2 weeks (except for adding Upright cable rows).

    I will do this same routine for about 3-4 more weeks and then add and replace a couple of exercises.


    I am focusing on hitting my Lateral Delts and Traps. I tend to grow these well, genetically, and it makes for the *appearance* that your bigger (by being more wide with the delts and bigger with the Traps).

    It's OK to focus a little bit on "image" for a while.


    Tomorrow: Legs.

  21. #646
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    ^ There is about as much truth in that post as the one you made saying you would only post in sports a few days ago. The only thing you are exercising is the arm you use to lift a drink to your mouth..

  22. #647
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    Quote Originally Posted by Grampa View Post
    ^ Thanks for sharing, Neverna. I'll check this out. I do HIIT occasionally on an AM fasted stomach. I'm due to start HIIT again soon.
    I need to do more stomach work. Here's what Arnold has to say on losing belly fat.


  23. #648
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    Quote Originally Posted by aging one View Post
    ^ There is about as much truth in that post as the one you made saying you would only post in sports a few days ago. The only thing you are exercising is the arm you use to lift a drink to your mouth..
    Why lie about a generic gym routine?

    It reveals how stupid and lazy you are.

  24. #649
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    Quote Originally Posted by Neverna View Post
    I need to do more stomach work. Here's what Arnold has to say on losing belly fat.

    Losing belly fat is about reducing body fat percentage for your entire body

    Spot reduction is a myth.

  25. #650
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    Today: Legs.

    Pre-workout meal:


    4 scrambed eggs with 1 slice of chees. 1/2 cup of oats w/ Cinnamon.

    10 mg of Zinc


    Squats X 4

    Ham raises (machine) X 3

    Sitting Calf raises to 60 reps.

    Standing calf raises (on squat machine) up to only 82 reps total for calves.


    My calves were burning. Perhaps b/c of the Farmer's Walk the day before.


    Post-workout meal.

    1 cup of white rice and a pork chop (no shake).

    Had a 30 grams Isolate Whey Protein shake 2 hours after my Post-WO-meal.

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