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Wednesday, September 7th, 2005. This workout was almost identical to last week’s chest & biceps workout, including the swiss ball work, and I was able to move up in poundage on the chest exercises this week (despite being carb depleted into a mind and body-numbing fog). I also turned up the abdominal training a notch…

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Tuesday, September 6th, 2005. Once again I went to Strong & Shapely for back day because of the wide variety of equipment there. S & S has approximately 40 different back machines, including an entire line of hammer strength back machines; three different types of pullover machines, three different types of T-bar rows, four seated cable row machines, each with a different angle, and so on.

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Monday, September 5th, 2005. Just two weeks ago (at six weeks out), I cut my calories down to 2900 from 3200. Now its time for the FINAL PUSH and yet another calorie and carb cut.

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Sunday, September 4th, 2005. Today’s session started off with press behind the neck on the smith machine. This exercise has very much been labeled taboo in recent years as a potential shoulder / rotator cuff wrecker. I won’t recommend this exercise to others, but for myself, I believe that intelligent and occasional use of the press behind the neck can be safe and beneficial, since I have no preexisting shoulder injuries and always observe a few important precautions.

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Saturday, September 3rd, 2005. Strong & Shapely Gym. East Rutherford, NJ. I couldn’t believe it – with my bodyweight down yet another pound this week to 190 lbs and my calories and carbs reduced again last week (2900 calories and 180 grams of carbs), nevertheless, my lower body strength was at an all time high today. Some days, you’re just “ON”, mentally and physically. When I’m not ON, I listen to my body and go easy and lighter, but when I’m ON, I run with it! I hit an all time record today on the leg press – 1010 lbs for 8 reps. These were full, slow reps with a narrow stance too, not the quarter reps most people are talking about when they do heavy leg presses. Check it out – we got a few pictures today!

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Thursday, September 1st 2005. Time for chest and biceps again! I was still feeling a little on the depleted side (when is my next high carb day!!! LOL!)… So, I decreased poundages a bit, but by tweaking the form a little bit and using some all new techniques (totally new bicep program today). The day after my bi’s were killing me! This is a kick-butt bicep blaster! Check it out!

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Wednesday, August 31st, 2005. I was definitely feeling a little on the depleted side today. I suspect that the recent drop in calories had something to do with it, but sometimes you just have “one of those days”, for whatever reason. On days like these, I always trust my intuition and listen to my body. If my body says back off on the weight and lay off the heavy rows (or squats, etc), and just isolate, squeeze and really feel the muscle on any particular day, then that’s what I do.

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Tuesday, August 30th, 2005. I continued to work on many of the same exercises today, (with more weight), while adding a couple new movements for shoulders. ALWAYS there is progressive overload of some kind (add weight somewhere every workout), as well as muscle confusion (something new every workout).

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Monday, August 30th 2005. Four weeks ago (at 10 weeks out), I made my first cut in calories and carbs to about 3200 calories per day on my low days. Last week, I cut them again… time to go from “lean” to R-I-P-P-E-D! …

My new calorie and carb cycle is 2900 calories and about 180 grams of carbs a day. High days I am still keeping at about 375 grams of carbs and 3800 calories. I’m using a 3 days low, 1 day high rotation, although a couple times I have taken 3 days low, 2 days high if I felt very depleted and or flat. The high days are important because I do a lot of cardio and I’ve been training very hard with some relatively heavy training during some of the workouts.

As of earlier last week, the diet now looks something like this:

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Sunday, August 28th. It may have just been psychological, but I was looking at my legs this week and they they looked a little down in size. It could be because I’ve been doing so much cardio and with the lower carbs, my muscles are a little flat. It happens in the upper and lower body, but my legs have always been one of my best body parts, and the thought of seeing them down a little in size was totally unacceptable… so, psychological or not… just depleted or not, this motivated the heck out of me today and I really pushed the poundages up today. It ended up being one of the heaviest and most intense leg sessions for squats and hack squats this year.

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