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Reload this Page Brrcats STS log of super awesomeness
Training & Bodybuilding Routines Learn proper form, techniques, & bodybuilding routines here.

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Default 02-27-2008, 08:19 PM

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good job for repping those 100's man, keep it up and you'll be pushing 150's. and everyone loves watching people press dumbbells that looks like small busses.
shoot, dont I know it. I think that would definitely get some glances

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I was running from you and diving in the grass when you were nearby. I just wanted to knife you LMAO! J/K!


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Nice work with the 100's!
thanks bud


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Default 02-27-2008, 10:17 PM

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shoot, dont I know it. I think that would definitely get some glances

it would fo sho
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Default 02-29-2008, 03:35 PM

Another verbal update, (I keep my logbook in my gymbag, and its always in the car when I'm at work)

Yesterday I got another PR (seems like they happen every week)
I got 5 reps of 75lb dumbbells on overhead shoulder press.


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Default 02-29-2008, 03:39 PM

STS is super awesomeness as well isn't it!?! Congrats on the PR again!


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Default 02-29-2008, 04:04 PM

I've been singing the praises of STS to anyone that will listen. I'm trying to get my friends on it, one was half serious about it, the rest kind of scoff at my high protein intake saying my body cant absorb it all.

Well I'll tell you what. I dont think they are making the gains I am.


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Default 02-29-2008, 04:13 PM

Well, those are the kind of people I don't say another word to about it and just show them. It drives me more!


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Default 02-29-2008, 04:23 PM

exactly, when I reach my new goal (120lb dumbbells) I'll be the one scoffing.

I really have no idea what weights my friends are lifting right now though. I just always assume more than me.


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Default 02-29-2008, 04:38 PM

I hear ya Dave, and I know you know this as well...but I'll say it anyways. The people that lift more than we do need to note the progress. Not what we currently lift. That's what it is about is the progress and the pace of the progress. That to me is what sets STS apart from most any other routines.


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Default 02-29-2008, 07:37 PM

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Originally Posted by RickB View Post
I hear ya Dave, and I know you know this as well...but I'll say it anyways. The people that lift more than we do need to note the progress. Not what we currently lift. That's what it is about is the progress and the pace of the progress. That to me is what sets STS apart from most any other routines.
word, we're coming up and we're coming up fast. speaking of that, two PR's today

calf raise - 750 x 8 reps (I use the leg press sled)
leg press - 550 x 6 reps


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Default 03-04-2008, 10:16 AM

Whew, so 7 weeks down, 1 to go. This week is picture week, so at the end of the week i"ll be posting up everything from the program.

Thing is, I was really just winging the poses before. Is there a site I could be pointed to that have instructions on how to pose? Just so I can do them correctly. Any links you guys could provide would be helpful.

Thanks


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Default 03-04-2008, 11:51 AM

Yeah, I think Matt20 posted a video. I'll look for it and get back to you.

edit:
http://forum.illpumpyouup.com/showthread.php?t=10589


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Default 03-04-2008, 12:01 PM

Make sure when you are doing those heavy dumbell presses you are getting full range of motion. I don't want you to end of having an injury.

Good work.


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Default 03-04-2008, 01:39 PM

Thanks for the link Rick.

Mac, I'm doing the full ROM, these dont scare me at all, which is usually when I start to cut my ROM short on other things. What would I be injuring if I did have a limited range of motion and would it start to hurt (be sore) before a serious injury occured? Just so I can watch out and be aware in the future.


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Default 03-04-2008, 01:45 PM

On, any pressing movement if you are cutting yourself short from a full rep believe me you will feel it in the shoulder joint. It is the adruped stopping and starting that causes injuries from not doing full range reps.


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Default 03-04-2008, 01:52 PM

oh ok, yeah, these feel great on my shoulders, its actually why I switched to these from barbell lifts, my shoulder would always want to push the weight up really strangely on my left side.


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Default 03-05-2008, 03:08 PM

Goodness, yesterday was an epic day in the gym, I just felt like I could do anything. I upped the weight on many excersices and I was able to get 5 good reps out of the db bench press.


One question for Ronnie, this is my last week of the program. March 18th-22nd, i'm going to be in florida on vacation. I dont plan on starting my next cycle until after I come back from that. I will be lifting though during that time since I think I'll have access to UNF's training facilities. So for these next two weeks how should I model my workouts. I was thinking of just extending the cruise workouts for an extra two weeks. I'm feeling really good right now and dont really want to take much time off if I dont have to.


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Default 03-09-2008, 04:04 PM

Alright folks, today is the end of my first cycle. This program has delivered everything it promised through hard work and dedication. I tracked every part of the program from my diet to my workout routine as well as periodic progression photos. I hope my progress can help others realize that you can achieve your appearance and strength goals as well as eating a maintainable diet.

So I will detail what I have done starting with my detailed intake per week and then show the overal dietary intake graphs against my limits.

Here is the detailed dietary intake for the first four weeks
Attached Images
File Type: jpg Week 1.JPG (561.3 KB, 10 views)
File Type: jpg Week 2.JPG (467.9 KB, 4 views)
File Type: jpg Week 3.JPG (404.2 KB, 5 views)
File Type: jpg week4.JPG (500.0 KB, 1 views)


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Default 03-09-2008, 04:06 PM

Here are the detailed dietary intake for the last 4 weeks
Attached Images
File Type: jpg Week 5.JPG (490.6 KB, 1 views)
File Type: jpg Week 6.JPG (465.4 KB, 1 views)
File Type: jpg Week 7.JPG (428.1 KB, 3 views)
File Type: jpg Week 8.JPG (409.1 KB, 2 views)


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Default 03-09-2008, 04:08 PM

and here you can see the daily intake vs my limits
Attached Images
File Type: jpg Dietary Graphs.JPG (99.4 KB, 2 views)



Last edited by Brrcats; 03-09-2008 at 05:58 PM.
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Default 03-09-2008, 04:11 PM

Now is the fun part, my detailed workouts. I've organized the charts in reps/weights done. Then I've placed them in a graph vs time to show the strength progress. All charts have a trendline to show the average strength gain over time. In some cases this can be skewed to show less progress than actually occurred due to my lifting too heavy and not using the correct weights initially. So when seeing these be midful of the the overall starting weight to the final "high weight" in each graph.


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