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Home Gym
I truly believe gyms will be shut down again, at least where I live. Going three months before was difficult both mentally and physically. I decided it was time for a garage gym. I ordered a Rogue SML-2 squat stand, Texas power bar, Titan adjustable bench, TAG Olympic plates, FRAY bumper plates, and Titan loadable…
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Back again
Back in 2016-2017 I lost 40 lbs. I met me Fiancee in late 2017, and my diet went to s**t. I wound up putting weight back on. We both decided it was time to get in gear, and use MFP as an accountability tool. Four weeks in and I'm down 11.2 lbs. I never stopped my strength training, but have added three days of conditioning…
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Three ingredient protein waffles
Easy and tasty One egg (can substitute with egg whites). One scoop protein powder (your choice). One teaspoon baking powder. Three tablespoons water. I made some over the weekend with cookies and cream powder, covered in bananas and strawberries.
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Stronglifts 5x5 success (ongoing)
Last week was my tenth week doing Stronglifts. I have gained six pounds, and my body fat has decreased 1.2%. My squat has doubled, 145 to 305 lbs. I'm near doubling my deadlift as well. Something I never thought imaginable since I have degenerative back disease. I let it hold me back for a long time. The fear of the…
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Giving Stronglifts a try
I just finished week two. I had not squated or deadlifted since High School, so 20 years. Well, I started again with someone watching my form. I never thought I would do either again, since I was diagnosed with degenerative back disease in 2010. I have not had any lower back pain, and have really focused on my form. So far…
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Deadlift grip VS straps
I pulled 265 today, and my left hand about gave out on me on the last pull (5). I'm not a fan of an over under grip. As the bar tends to rotate toward my right leg. There is the hook grip, but I have small hands, so I don't know if I'll be able to lock my thumb. My other thought is using straps on my working set. My…
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One year progression.
Well, 2016 was a great year. I started off at 230 lbs., and ended the year at 198 lbs. I also set a new 1RM PR on bench of 260 lbs. I far surpassed my expectations. Looking forward to a great 2017.
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Calorie count in one pound of fat
I was bored, so I decided to do some research. From what I could find, one pound of fat equals 3,500 calories. So, you would have to eat at a 500 calorie deficit daily, to loose one pound per week. Of course, that does not include calories burned throughout the day. Some studies disagree with said findings. I found it…
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Protein shake recipe
1 cup water 2 scoops vanilla protein powder 1 cup frozen banana 1/2 cup nonfat Greek yogurt Tastes good and is filling.
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German body composition training
I started this program today, as this program is designed for recompositon. Which is what I'm trying to accomplish at the moment. I did not really know what to expect, but am looking forward to moving forward with this program. I will post my thoughts as time goes on. Here is a link to the program.…
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Before and now with pics
I started my journey in January, working with a personal trainer. I have lost 29 lbs., one shirt size, and close to two pant sizes. I used to be very active, served in the Military. I started having back pain in 08, found out I had arthritis. I basically gave up because of the pain. I became lazy, and had horrible…
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Circuit training
My trainer has been running me through curcuits. I thought I would share the curcuit he had me do tonight. Military press (20 reps) Dumbbell lateral raise (until failure) Assisted pull-ups (20 reps) Single kettlebell curls (until failure) Leg press or barbell squat (20 reps) Air squats (until failure) Flat barbell bench…
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Four week program written by my trainer
This is a four week program that focuses on a single muscle group per day, except for arms. I will update as I complete each day. Week one, each movement consists of 2 sets of 20 reps. Day one, Arms Skull Crushers V-bar pull down Underhand tricep extension Seated dips Hammer curls Guillotine curl Wide grip bar curl Easy…
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Another leg routine
Thought I would share another leg routine. Sumo squat with kettlebell, 4 sets of 10 reps Box jumps, 4 sets of 10 reps Abductor machine, 4 sets of 10 reps Leg curl, 4 sets of 10 reps Leg press, 4 sets of 10 reps Cald raise using leg press machine, 4 sets of 10 reps Leg extension, 4 sets of 10 reps You can change the number…
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My Journey
I was obese as a child. I lost a lot of weight while in High School, and fell in love with weight training. I joined the Coast Guard after 9/11, and served until 2005. In 2008, I started having severe back pain. The diagnosis, spinal arthritis. It really got me down, and I gave up a lot of things I loved to do. Finally, I…
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Leg routine for those with back problems
I have arthritis, so I don't do barbell squats or dead lifts. Here is a good routine for legs, that's not hard on the back. 1. Weighted or non-weighted balance squats 2. Hip abduction 3. Weighted or non-weighted walking luges 4. Leg curls 5. Leg press 6. Calf raises on the leg press machine, or seated 7. Leg extensions
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Optimum Nutrition whey protien
I bought a jug of the Vanilla ice cream flavor. It tastes pretty good, probably even better with milk. I was using muscle milk, but it was higher in fat, and lower in protien per serving. I will update once I have taken it for a period of time.
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Egg white and cheese bagel
Microwave 8 ounces of egg whites on high in a bowl. Place on top of bagel, and top with cheese, or whatever else you like. It's very filling and high in protien.
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Supplements
Just wanted to share what supplements I use and Like. 1. Pre-workout, MP creatine. One scoop 2. During my workout, ON amino fuel. Two scoops 3. Post-workout, muscle milk. Two scoops. I'm going to switch to a powder that is lower in fat. Still nothing bad to say about their product though.
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It's inside of you
We all have it inside of us. The motivation to create a better us. Sometimes it takes a trainer, friend, etc. to help find it. I served four years in the Coast Guard. I stayed active when I got out, as I was applying for Law Enforcement jobs. I started having back pain in 2008. Xrays determined it was arthritis. It got to…
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New to my fitness pal
I downloaded the app, as recommended by my personal trainer. It has really helped me keep on track with my nutrition. It's convenient, and easy to use.
