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#7029838 - 04/23/13 11:00 AM Re: 30 week contest prep starts tomorrow... [Re: Euphoricuck]
137 Offline
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Registered: 12/06/02
Posts: 42001
Loc: Newsomville, CA
don't forget all of the deeeeelicious cereals, cory has some good taste.

frosted mini wheats
pops

a few other favorites to name.
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Wayne

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#7030164 - 04/23/13 12:38 PM Re: 30 week contest prep starts tomorrow... [Re: Euphoricuck]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Lol I would usually have one pack of pop tarts on the daily, but as Wayne said my main carb source has been cereal, and lots of it... Lol

I almost had pop tarts today but too much fat to fit in so I passed in favor of the Rice Krispies...
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#7039189 - 04/28/13 01:19 PM Re: 30 week contest prep starts tomorrow... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Week 29 update...

215.29 - last week average
214.07 - this week average

So down about 1.25lbs this week...

New macros

420/70/250 - training days
380/70/250 - off days

Cardio still 3 MISS sessions of 400 calories...

I'll post pics at 210...
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#7049094 - 05/03/13 12:15 PM Re: 30 week contest prep starts tomorrow... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
212.1 today...

Strength has been improving still while in the deficit...

Will update Sunday...

Hoping to hit 210 by end of next week...
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#7049121 - 05/03/13 12:24 PM Re: 30 week contest prep starts tomorrow... [Re: DieZel]
CStyles45 Offline
Post Master Sr


Registered: 11/06/03
Posts: 7351
Loc: Boardman, Ohio
What's your end weight goal and date for it again? JW
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#7049138 - 05/03/13 12:29 PM Re: 30 week contest prep starts tomorrow... [Re: Euphoricuck]
wolfsburg2 Offline
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Registered: 10/14/01
Posts: 61146
why are you wearing a skull cap indoors?
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#7049645 - 05/03/13 05:58 PM Re: 30 week contest prep starts tomorrow... [Re: wolfsburg2]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
I don't have a "goal weight" BUT I'd like to get to a suitable amount of leanness and still be 190lbs...

November 16th is the goal date...
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#7051614 - 05/05/13 04:48 PM Re: 30 week contest prep starts tomorrow... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Last week average weigh in: 214.07
This week average weigh in: 212.36

New Macros:

Training Days:

Protein - 250g
Carbs - 400g
Fat - 70g

Every Saturday is a refeed day and the macros are:

Protein - 175g
Carbs - 500g
Fat - 65g


Offdays from training:

Protein - 250g
Carbs - 340g
Fat - 70g

Chugging along and keeping cardio at 3 400 calorie MISS sessions...
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#7052608 - 05/06/13 11:05 AM Re: 30 week contest prep starts tomorrow... [Re: DieZel]
137 Offline
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Registered: 12/06/02
Posts: 42001
Loc: Newsomville, CA
it's slowly coming off dude! keep it up.
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#7053545 - 05/06/13 05:39 PM Re: 30 week contest prep starts tomorrow... [Re: 137]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Slow and steady will keep my lean mass as much as possible... Still training hard and heavy...
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#7053717 - 05/06/13 07:22 PM Re: 30 week contest prep starts tomorrow... [Re: ]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Today I had

Meal 1: Rice Krispies, skim milk, banana, whey
Meal 2: rigatoni, 93/7 beef, sauce, Texas toast, whey
Meal 3: frosted mini wheats, skim milk, whey

Had some Barleans flax oil, and twin labs MCT's, a few fish oils to round out my fat requirement...
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#7053718 - 05/06/13 07:22 PM Re: 30 week contest prep starts tomorrow... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Oh I had a cup of low fat chocolate milk this morning too...
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#7062064 - 05/10/13 11:59 AM Re: 30 week contest prep starts tomorrow... [Re: Euphoricuck]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Hit 210 this week... I was 209.9 this morning...

Ill post updated pics on Sunday...

Pressing strength is taking a bit of a dip... Maybe just an off workout but we'll see how it goes on the next one...

Here's a bb row vid from today's power pull day...

http://www.youtube.com/watch?v=inD8YBPd90A
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#7062805 - 05/10/13 03:57 PM Re: 30 week contest prep starts tomorrow... [Re: DieZel]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
Eww, no Pendlay rows \:\(
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#7062856 - 05/10/13 04:23 PM Re: 30 week contest prep starts tomorrow... [Re: Silock]
137 Offline
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Registered: 12/06/02
Posts: 42001
Loc: Newsomville, CA
 Originally Posted By: Silock
Eww, no Pendlay rows \:\(


he's building back muscles, not trying to increase his deadlift or grip strength. But if you're able too let the bar go past your knee's down to your shins cory will give you a nice stretch in the hamstring.
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#7062959 - 05/10/13 05:20 PM Re: 30 week contest prep starts tomorrow... [Re: 137]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
This way keeps my back in a less awkward position...
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#7062962 - 05/10/13 05:21 PM Re: 30 week contest prep starts tomorrow... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Oh and I did DB stiff legged deads yesterday... Got a good stretch in the hammies... ;\)
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#7062968 - 05/10/13 05:25 PM Re: 30 week contest prep starts tomorrow... [Re: DieZel]
Impulsive Offline
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Registered: 11/28/99
Posts: 84570
Loc: Ireland
Which form is preferred? I'm somewhat in between the two extremes and vary my grip.

Also, underhand (palms out) vs overhand (Palms in)?
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#7063007 - 05/10/13 06:08 PM Re: 30 week contest prep starts tomorrow... [Re: Impulsive]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 42001
Loc: Newsomville, CA
the palms down is more for width as I understand it, outer lats, palms up normally hits the traps, and rear delts and shit
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#7063096 - 05/10/13 07:11 PM Re: 30 week contest prep starts tomorrow... [Re: 137]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Mix it up... One day I do over the other I do under...

And my angle decreases on my hypertrophy work days vs power days...
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#7063411 - 05/10/13 11:02 PM Re: 30 week contest prep starts tomorrow... [Re: 137]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
 Originally Posted By: 137
 Originally Posted By: Silock
Eww, no Pendlay rows \:\(


he's building back muscles, not trying to increase his deadlift or grip strength. But if you're able too let the bar go past your knee's down to your shins cory will give you a nice stretch in the hamstring.


Pendlay rows use more back than upright rows and its not even close, really.
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#7063605 - 05/11/13 07:06 AM Re: 30 week contest prep starts tomorrow... [Re: Silock]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
I also do heavy ass DB rows at a near 90 degree angle, so I get plenty of back work... Then there's T-bar rows too, and some vertical pulls...
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#7063683 - 05/11/13 08:39 AM Re: 30 week contest prep starts tomorrow... [Re: DieZel]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
I'm not saying you don't. I just dislike those particular rows.
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#7063689 - 05/11/13 08:44 AM Re: 30 week contest prep starts tomorrow... [Re: Silock]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
I think a lot of people that do then literally get no range of motion... They start at like 45 degrees and end up standing nearly erect at the top of the movement... I see guys on YT like that all the time... Rowing 315 for reps but ends up looking like a shrug...
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#7063695 - 05/11/13 08:51 AM Re: 30 week contest prep starts tomorrow... [Re: DieZel]
Silock Moderator Offline
Post Master Supreme


Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
Yeah.

I'm just busting your balls, dude.
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#7063896 - 05/11/13 12:09 PM Re: 30 week contest prep starts tomorrow... [Re: Silock]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
No offense taken bro...
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#7063917 - 05/11/13 12:26 PM Re: 30 week contest prep starts tomorrow... [Re: DieZel]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
BROMANCE!
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#7064256 - 05/11/13 05:39 PM Re: 30 week contest prep starts tomorrow... [Re: Silock]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 42001
Loc: Newsomville, CA
damn, I got the apple jelly and fake tan ready! lets fuck some grapefruits.
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Wayne

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#7064265 - 05/11/13 05:50 PM Re: 30 week contest prep starts tomorrow... [Re: 137]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
^lol...
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#7065111 - 05/12/13 03:23 PM Re: 30 week contest prep starts tomorrow... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Last week average weigh in: 212.36
This week average weigh in: 210.60

Macros and cardio staying the same for the week...
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#7065116 - 05/12/13 03:25 PM Re: 30 week contest prep starts tomorrow... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
From this morning... 209.7
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#7072164 - 05/16/13 11:52 AM Re: 30 week contest prep starts tomorrow... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Some SLDL from today... Some juice head thought he was a badass by doing 405x3 so I decided to do it to stick it in his ass...

http://youtu.be/3jL6Ej368bQ

That's my "hippy" voice at the end for anyone that watches Chris Jones on YT, who I refer to as Potato head cause he's a dumb cunt...
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#7072202 - 05/16/13 12:05 PM Re: 30 week contest prep starts tomorrow... [Re: DieZel]
Euphoricuck Offline
Post Master Supreme


Registered: 11/05/03
Posts: 92703
Loc: Canadistan
your head is to small.
need to work on it

your lower back scares me on those dl's.
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#7072235 - 05/16/13 12:13 PM Re: 30 week contest prep starts tomorrow... [Re: Euphoricuck]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
I do have a smallish head...

I forgot to put...

InB4 strapsr4pussies
InB4 urbackberounded

;\)
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#7072565 - 05/16/13 02:18 PM Re: 30 week contest prep starts tomorrow... [Re: DieZel]
Ben Baller Offline
Post Master Sr


Registered: 07/15/10
Posts: 3437
Loc: Boca Raton, FL
lookin good diesel.. i'm mirin
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