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Post by derekspence on Jul 12, 2011 5:30:12 GMT -5
Pardon the deleture. Have to mke sure I a… accepted first.
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Post by derekspence on Aug 1, 2011 23:17:39 GMT -5
Long time a coming. Sunday atlas stones to 54inch platform 3 sets of 5 hot day.
Monday 90 minutes of biking
haven't worked out like i should but here it is.
Squats(olympic stance high bar) Deficit Deads 2 inch Barbell Rows Bench press Pulldowns Military press
3 sets of 10 each, no more than a minutes rest, except for the bench had to wait and work in.
30 minute walk with dog.
20 minutes stretching.
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Post by derekspence on Oct 19, 2011 20:27:02 GMT -5
Bike 30m Bench Press 45x20 135x5 185x5 225x5 275x3 315x1 struggle but doable Incline press 135x 5sets of 10 20 sec rest Rows chest supported 45x30 90x20 135x20 135x15 Seated db cleans 12.5,15,20,25, for sets of ten reps back to back 30 min bike
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Post by derekspence on Oct 21, 2011 16:49:02 GMT -5
Walked a mile Box squats 11 inch 6sets 10 with 135 Seated legcurl 3sets 130x 10 Adduction abduction 3x130x15 Abs Forearms Shoulder mobility and rehab stuff
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Post by derekspence on Oct 23, 2011 17:39:07 GMT -5
Bench shoulder warmup 9 sets 3 reps 135 Db ext 40x 15,15,15,13failure Supported rows 90 x20, 135x20,15,10 Db cleans 15x10,20x10,25x10,30x8 Db curls 30x10, 35x10 tired I will keep moving forward!
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Post by derekspence on Oct 25, 2011 21:39:25 GMT -5
Squat 135x5 225x5 275x2 for 8 sets to 15inch box Dead lifts 225x1 8 sets Leg curls 130 x15 4 sets Addiction abduction 150x4sets of 15 reps Pull own abs 100x 15 3 sets
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Post by thebruce on Oct 26, 2011 15:45:41 GMT -5
Welcome back BIG FELLA, I am glad to see you hittin it again.
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Post by derekspence on Nov 5, 2011 13:02:21 GMT -5
Tried on my gear today to see where I would be at size wise. My f6 is wearable and easy to set as well as my super katanA. I feel as though the f6 would be just supportive enough except the arms move too freely. Same would go with the katana but it would still require some weight too touch. Both are sized 54. Katana I would keep the same but probably down size in an f6. My super centurion I can pull on all by myself with no effort. Probably looking at a 48 I the near future! The one I have is a 52 and I can make a rock bottom squat with body weight only. My briefs on the other hand are tighter and more supportive than the suit. Same size 52. My belt of all things. After 10 yrs I can get into the last hole on it! Wow. 10 yrs. So roughly I can still squat 465 with rehbands bench 315 slowly and still deadlift 465 raw. Not great but good enough for someone that runs more than he lifts!
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Post by thebruce on Nov 7, 2011 13:58:48 GMT -5
With the body weight loss you are still movin some good weight. Good luck with that. Are you still doing that high rep squat work out?
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Post by derekspence on Nov 8, 2011 1:13:58 GMT -5
Not lately. Too much to be dOne I ve only been walking and still dealing with some backlash from the liver lately.
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Post by derekspence on Nov 28, 2011 5:42:32 GMT -5
Update. Sitting at 293 lbs. everything I thought would be normal. But been advised to still drop up too fifty more pounds. Seems like my liver count has gone down, but liver remains swollen and gives me pain. Pretty much doctor told me lose it or lose it! Liver transplants have a low survival rate. Shucks! So back to the grind of reduced diet and more running with some weight training. Gonna do it that's for sure. 243lbs doesn't sound that bad at all.
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Post by thebruce on Nov 29, 2011 9:42:09 GMT -5
Seems your on the right track Derek. Could you pull a tire/flip a tire? I have a little 300 pounder you could have if you would use it,I won`t need one for a while and I have access to the hillbilly department store (the dump) for a replacement when I need it. Let me know I can get it in to you as I will be in town periodically. Keep up the good work!!
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Post by McLifter on Nov 29, 2011 12:27:28 GMT -5
Don't lose heart Derek. Your overall health is more important than how much weight you can lift. Keep at it and you will achieve your goals.
Brock
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Post by derekspence on Dec 1, 2011 2:54:14 GMT -5
Tanks guys. Bruce don't we'd a tire have enough in my back yard. Lol 6x360feet with 55lbs sled drag 1hr combined cardio elliptical treadmill and bike. 100 steps.
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Post by derekspence on Dec 8, 2011 20:09:21 GMT -5
Actually Bruce if you cAn spare the tire I could use it. Have a hammer ready for it! You knoW where I be at. Thanks. 289 this morning!
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