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Old 11-10-2011, 11:30 PM   #1051
Derek Weaver
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Congrats on the job as a CO.

Punching the clock works when you just don't know what else you want to do or can do.
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Old 11-11-2011, 07:04 AM   #1052
Derek Simonds
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Glad you are finally getting to do what you want.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 11-15-2011, 01:33 PM   #1053
Kevin Perry
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Thanks man,

I've been dealing with some personal things the last week or so at the doctor which kind of sucks and has hampered training lately. I had an allergic reaction to medication i was given and today woke up with a small cold and a crappy cough so I'm trying to take care of that. But the break has been kind of nice from the gym, I've been eating a lot, playing modern warfare 3 and spending a lot of time with my girlfriend so I can't complain.

As for training, I think I'm gonna try out one of Paul Carter's programs like the strong 15 or the L-R-B program
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Old 11-21-2011, 06:55 PM   #1054
Kevin Perry
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11/21

Press: 45 x 12, 60 x 10, 75 x 8, 90 x 5, 100 x 5, 115 x 10, 95 x 10, 85 x 10, 75 x 10
BB Row: 135 x 3 x 10
Curls: 3 x 10

First day back in the gym, felt alright. Still unsure what I really want to do. I looked at PC's program but my problem right now is I'm working out at a cross fit gym for free so I'm limited on equipment and I have to work my workouts around the classes which is hard since it's crowded a lot.

Weight went down to 142, not happy about that. As much as I want to be 160 my biggest problem with mass is I never feel able to eat that much nor do I have the money to buy that much food.

I guess with the academy coming up I should put more focus on conditioning though, so it may be back to full body training 3x a week aka 5/3/1 again with a draw back on the maxes. I seem to look bigger and leaner training that way anyways.
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Old 11-22-2011, 09:15 PM   #1055
Kevin Perry
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11/22

Deadlift:165 x 5, 200 x 5, 235 x 5, 275 x 5, 310 x 10, 185 x 10, 195 x 10, 10
Ab wheel: 3 x 12

did a mini cindy met con for the hell of it. AMRAP 10 min: 11 rnds

my conditioning sucks
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Old 11-23-2011, 09:55 AM   #1056
Derek Simonds
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That didn't look like a sucky mini Cindy to me.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 11-29-2011, 04:54 PM   #1057
Kevin Perry
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11/28

Went back to full body 5/3/1. Started the cycle over. It was rough.

Squats: 45x10, 135x10, 155x10,10
Deadlift: 165x5, 200x5, 235x5, 275x5, 310x7
DB Bech: 50x20, 17, 11

Back and hips felt awful
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Old 12-01-2011, 08:16 PM   #1058
Kevin Perry
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12/1

Squats: 45 x 10, 135 x 10, 165 x 10, 195 x 10, 225 x 6
Bench: 45 x 15, 100 x 10, 125 x 5, 145 x 5, 160 x 10, 135 x 11
DB Row: 60 x 10, 80 x 15, 15

about 60 total pull-ups done between sets

not bad at all. If I had time for prowler work that would have been a good finisher. Did the benches close grip with a false hand grip, i like it.
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Old 12-02-2011, 07:58 AM   #1059
Derek Simonds
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Starting a 5/3/1 cycle over is always fun.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 12-05-2011, 10:15 PM   #1060
Kevin Perry
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tell me about it. But I feel tons better and my appetite has been crazy. My weight is back up to about 150 again which is nice and I feel it in the gym.

Squat: 45 x 10, 8, 135 x 5, 160 x 5, 185 x 5, 210 x 18
Press: 45 x 10, 8, 70 x 8, 90 x 5, 100 x 5, 115 x 10, 95 x 8, 8
BB Row: 155 x 10, 145 x 10, 135 x 10
Curls: 3 sets

conditioning:
- AMRAP 10 min
- 250m row
- 15 KB swings
- 10 pushups

did 4 rounds
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