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Originally Posted by guns01

yes sir, I just started. I figure hell we warm up our lower body on the bike so why wouldn't it make sense to use the hand bike to warmup the arms shoulders back etc... I can def get at it a bit faster since I started doing it though

Where I did physical therapy after surgery had one of those hand bikes and I loved it. Gym does not have one back in Colorado the gym had a speed bag I would hit that for a 2-3 2 minute sessions. About the same.

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Originally Posted by thudgens96

Where I did physical therapy after surgery had one of those hand bikes and I loved it. Gym does not have one back in Colorado the gym had a speed bag I would hit that for a 2-3 2 minute sessions. About the same.

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they just brought that one in maybe last year and i am pretty sure it is for the trainers to work with the older people and injured vets. i figured what the hell it would be a great warmup for me too. crank up the intensity level on it and it is pretty silly.

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Originally Posted by guns01

they just brought that one in maybe last year and i am pretty sure it is for the trainers to work with the older people and injured vets. i figured what the hell it would be a great warmup for me too. crank up the intensity level on it and it is pretty silly.

Nothing silly about it if it works. I really like hitting the speed bag before arm day.

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Tweettoday

legs

5 min stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
adductors 190x10/6 (forgot my extender)
lying leg curls 60x8 80x8 100x8 120x8 140x8/4
leg extension ss 135x8ss 150x8ss 165x8ss 180x8ss
one leg leg press ss ss180x6x6x6/4 (weird sequence 6 reps one leg switch 6 switch back and forth for 18reps per leg)
rb squats 225x10 225x8 275x8 315x8 ds 405x8ds 315x8ds 225x14

done for the day. rushed stupid session today but a great one nonetheless. got nasty weather coming in so everything was shutting down and everyone was getting cut from work. gym was a zoo and i didnt want to be on the road with shitty weather coming in. so we went in wide open and got out. still able to get some great work in with some really good weight though. i probably could have pushed up to 500 on squats today for the drop but back was getting a smidge iffy and i didnt want to wreck it. all in all great one though and legs are toast.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

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Originally Posted by guns01

today

legs

5 min stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
adductors 190x10/6 (forgot my extender)
lying leg curls 60x8 80x8 100x8 120x8 140x8/4
leg extension ss 135x8ss 150x8ss 165x8ss 180x8ss
one leg leg press ss ss180x6x6x6/4 (weird sequence 6 reps one leg switch 6 switch back and forth for 18reps per leg)
rb squats 225x10 225x8 275x8 315x8 ds 405x8ds 315x8ds 225x14

done for the day. rushed stupid session today but a great one nonetheless. got nasty weather coming in so everything was shutting down and everyone was getting cut from work. gym was a zoo and i didnt want to be on the road with shitty weather coming in. so we went in wide open and got out. still able to get some great work in with some really good weight though. i probably could have pushed up to 500 on squats today for the drop but back was getting a smidge iffy and i didnt want to wreck it. all in all great one though and legs are toast.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

Brother you just keep impressing me day in day out you are the man.

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Tweetyesterday

off day (forced not sched)

we got hammered with a shit load of snow and ice. so my city is pretty much shut down and i cant even get out of my damn driveway. so yesterday was an off day and today will be as well. i have about 2 or 3in of ice under about 6in of snow and we wont be getting above freezing until monday. so yay, rest and recovery for this guy but not by choice. it is crazy cold for us and the ground is frozen solid. i am not though cause i am not going out of my house haha


meal 1
5 whole eggs
4 slices ez bread
1tbl spoon pb
1/2tbl spn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
1 cup jasmine rice
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoops whey iso
1/2 cup cor
1 tbl spn pb

TweetEnjoy the little break brother. Guess God thought you needed the rest.

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Tweetyesterday

off(weather)

still freaking snowed in. by looking at it i would say we have about 3in of ice under about 4-6in of snow. thaws a bit in the sun then refreezes back over in the evening. not working the roads here very well and it is a nasty slick mess. accidents all over and roads are closed all over as well. state and local taxes hard at work for us. hopefully i will get out sometime this afternoon or at least by tomorrow. starting to get a bit stir crazy. i did do some shoveling off of our porches and driveway. we dug the wife's truck out yesterday also. so i did get out and froze my nuts off for a bit.


meal 1
5 whole eggs
4 slices ez bread
1tbl spoon pb
1/2tbl spn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
1 cup jasmine rice
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoops whey iso
1/2 cup cor
1 tbl spn pb

Tweetsounds like some cuddling and movie marathons

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Originally Posted by BABY1

sounds like some cuddling and movie marathons

playoff football is on the agenda haha. we were going to try and brave it and go in to the gym this afternoon but their were 5 crashes at the intersection where the gym is and our neighborhood is still an icy nasty mess. smh, it is nasty nasty cold

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Originally Posted by guns01

playoff football is on the agenda haha. we were going to try and brave it and go in to the gym this afternoon but their were 5 crashes at the intersection where the gym is and our neighborhood is still an icy nasty mess. smh, it is nasty nasty cold

So sis you get to the gym? I am thinking you could plow right through anything,lol. There is always mega cardio at home

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Originally Posted by BABY1

So sis you get to the gym? I am thinking you could plow right through anything,lol. There is always mega cardio at home

yep sure did make it in yesterday. then got stuck in the parking lot haha. we did lots and lots of cardio while snowed in. this is the lowest temps have been in our area since 1950 and it normally only stays cold for a day or two. not this time, we are breaking records left and right. roads are pretty much clear and we will be in the 70s this week. i hate the ice and snow here, no equipment and everything shuts down

TweetSounds like a good decision to just stay home.


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Originally Posted by Pushtoday

Sounds like a good decision to just stay home.


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yeah i told the mrs yesterday at least we had football to look forward to. haha

TweetTry to enjoy brother. I bet you are stir crazy

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