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    Thread: Paying My Dues - Wedge's Journey - Team Red

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    1. 11-30-09, 11:32 am #1
      wedge
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      Pilus
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      Paying My Dues - Wedge's Journey - Team Red

      Here we go.

      DIET
      It is critical that you follow my diet and drink 1 gallon minimum of water every day. The more obstacles you have, the better your story and the less excuses others can make because you set the bar for them. Success in dieting is in preparation. Cook all your meals the night before or the day of. If that doesn't work, then cook 3 or 4 or even 7 days of food, freeze it and manage accordingly. Always have a portable cooler and always have ice packs on hand. Get used to eating food cold. Do what it takes to make it happen.

      Meal 1 8 oz top sirloin and 1 cup oatmeal
      Meal 2 8 oz chicken breast (or tilapia or cod) and 8 oz yam
      Meal 3 8 oz chicken breast (or tilapia or cod) and 1/3 cup of brown rice
      Meal 4 8 oz chicken breast (or tilapia or cod) and salad (dry or with oil and vinegar only)
      Meal 5 8 oz chicken breast (or tilapia or cod) and salad (dry or with oil and vinegar only)
      Meal 6 Protein shake - 50 grams of whey protein and 5 grams of glutamine.

      Switch meal 6 to the post workout meal wherever that might fit.

      If you DON'T SEE a food item on the list, ask before you put it in your mouth.

      Drink one gallon of water each day before you can have any diet soda or crystal lite.

      All food measurements are uncooked.


      TRAINING
      Only working sets are listed.

      A and B represent different routines from week to week.

      Week A: Day 1 - Chest & Biceps:
      Neck press (barbell) 3 x failure
      Incline Dumbbell 2 x 12
      Flat dumbbell flyes 2 x 12
      Seated alternating curls 3 x 15
      Standing Hammer curls 2 x 20
      Machine preacher curls 1 x failure

      Week B: Day 1 - Chest & Biceps:
      Incline barbell press 3 x 12
      Flat dumbbell press 3 x 12
      Body weight dips 2 x failure
      Cambered bar reverse curls 3 x 15
      Double arm dumbbell curls 2 x 15
      Double arm cable curls 2 x failure

      Week A: Day 2: Quads & Hamstrings:
      Leg press 3 x 50 (yes, that's 50!)
      Squats 2 x 20
      Leg ext. 3 x 20
      Lying leg curl 3 x 12
      Standing single leg curls 2 x 12-15

      Week B: Day 2: Quads:
      Front squats 3 x 15
      Single leg, leg press 3 x 20 (short range of motion)
      Leg ext. 2 x 15

      Day 3: off

      Week A: Day 4: Back, Traps & Rear Delts:
      Bent over rows 3 x 15
      Close grip pull-ups 3 x failure
      Straight arm pull-downs 2 x 15
      Standing dumbbell shrugs 3 x 50 (Heavy as you can. Yes, that's another 50!)
      Reverse flyes 3 x 15

      Week B: Day 4: Back, Traps & Rear Delts:
      Alternating dumbbell rows 3 x 15 (heavy as you can)
      V-bar pull downs 3 x failure
      Dumbbell pull-overs 2 x 15
      Standing barbell shrugs 3 work sets (heavier each set) No less than 20 reps
      Dumbbell reverse flyes 3 x 15

      Week A: Day 5: Delts & Triceps:
      Seated dumbbell press 3 x 15
      Standing dumbbell front laterals 2x 15
      Dumbbell Seated side laterals 3x 15
      Close grip bench 3 x 8 (heavy)
      Dumbbell kick backs 2 x 15
      Cable press downs 1 x failure (burnout)

      Week B: Day 5: Delts & Triceps:
      Standing barbell presses 3 x 12 (heavy)
      Machine presses 2 x failure
      Side laterals 3 x 15
      Triceps press downs 3 x 12
      Skull Crushers 2 x 12
      Body wt dips (partials) 2 x failure



      CARDIO
      Your all starting with 45 minutes of cardio first thing in the a.m. on an empty stomach or after training 6 days a week. No cardio on leg days
      Doing Work

      Three brothers hunt down 450.

      Iron Contest II: Team Red

      "You want everyone leaving there to be afraid to train with you. “Fuck that, I ain't training with Schak.” Those are the words I love to hear."

      Under the bar: Where egos are buried and monsters are born.
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    2. 11-30-09, 1:15 pm #2
      DANO
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      Pilus
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      Do it wedge, you will come out of this ripped and shredded!
      A wise man can learn more from a foolish question than a fool can learn from a wise answer. ~ Bruce Lee

      Beware the lollipop of mediocrity; lick it once and you'll suck forever. ~ Brian Wilson

      Book 'em DANO
      Team Taxation
      Three bros hunt down 450
      DANO vs. Grape of Wrath
      Reply With Quote Reply With Quote

    3. 11-30-09, 2:46 pm #3
      Q
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      Plebeian
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      I'm in for this... Get it done wedge!
      Getting to the Next Screen: Contest Prep Journey
      Iron Contest Journey: Iron Contest Before and Afters
      Iron Contest I: Team Red
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    4. 11-30-09, 3:44 pm #4
      wedge
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      Pilus
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      Quote Originally Posted by DANO Check Out Post
      Do it wedge, you will come out of this ripped and shredded!
      Quote Originally Posted by Q Check Out Post
      I'm in for this... Get it done wedge!
      Glad to have you on board.
      I just got done shopping and am cooking as much food as I can before I have to go back into work.
      Doing Work

      Three brothers hunt down 450.

      Iron Contest II: Team Red

      "You want everyone leaving there to be afraid to train with you. “Fuck that, I ain't training with Schak.” Those are the words I love to hear."

      Under the bar: Where egos are buried and monsters are born.
      Reply With Quote Reply With Quote

    5. 11-30-09, 4:02 pm #5
      machineman
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      ABC Coordinator: Toledo OH machineman's Avatar
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      you know you got my support, brother....looking forward to your journey!
      My Journey

      Toledo Animals/ABC

      3 Bro's hunt for 450

      Life....
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    6. 11-30-09, 4:04 pm #6
      ghost
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      ABC Coordinator: Detroit ghost's Avatar
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      subbed brother. kick ass man.
      Strength and Honor.

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      "dont ever let anything get in your way... destroy every obstacle, move every mountain, and crush those fucking weights." - Me.

      every time i hear you say " i can't", im gonna punch you in the balls.-1stSgt Fidler.

      Detroit ABC
      my thoughts...
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    7. 11-30-09, 9:18 pm #7
      wedge
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      Quote Originally Posted by machineman Check Out Post
      you know you got my support, brother....looking forward to your journey!
      Quote Originally Posted by rcrott1 Check Out Post
      subbed brother. kick ass man.
      Great to have you two on board.
      Doing Work

      Three brothers hunt down 450.

      Iron Contest II: Team Red

      "You want everyone leaving there to be afraid to train with you. “Fuck that, I ain't training with Schak.” Those are the words I love to hear."

      Under the bar: Where egos are buried and monsters are born.
      Reply With Quote Reply With Quote

    8. 11-30-09, 9:20 pm #8
      wedge
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      First Workout

      First day back in the gym after a two week layoff (moving, unpacking and finding a new gym).

      Neck press (barbell) 135, 185, 225 x failure
      Incline Dumbbell 60, 70 x 12
      Flat dumbbell flyes 30, 50 x 12
      Seated alternating curls 20, 20, 25 x 15
      Standing Hammer curls 20, 25 x 20
      Machine preacher curls 60, 30 x failure

      Abs/Core
      Doing Work

      Three brothers hunt down 450.

      Iron Contest II: Team Red

      "You want everyone leaving there to be afraid to train with you. “Fuck that, I ain't training with Schak.” Those are the words I love to hear."

      Under the bar: Where egos are buried and monsters are born.
      Reply With Quote Reply With Quote

    9. 11-30-09, 10:25 pm #9
      machineman
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      ABC Coordinator: Toledo OH machineman's Avatar
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      Quote Originally Posted by wedge Check Out Post
      First day back in the gym after a two week layoff (moving, unpacking and finding a new gym).

      Neck press (barbell) 135, 185, 225 x failure
      Incline Dumbbell 60, 70 x 12
      Flat dumbbell flyes 30, 50 x 12
      Seated alternating curls 20, 20, 25 x 15
      Standing Hammer curls 20, 25 x 20
      Machine preacher curls 60, 30 x failure

      Abs/Core
      that's a solid workout, wedge.....see how you feel tomorrow!!
      My Journey

      Toledo Animals/ABC

      3 Bro's hunt for 450

      Life....
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    10. 11-30-09, 10:38 pm #10
      wedge
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      Quote Originally Posted by machineman Check Out Post
      that's a solid workout, wedge.....see how you feel tomorrow!!
      Tomorrow? I had issues driving home after the workout!

      This workout regime is going to be great.
      Doing Work

      Three brothers hunt down 450.

      Iron Contest II: Team Red

      "You want everyone leaving there to be afraid to train with you. “Fuck that, I ain't training with Schak.” Those are the words I love to hear."

      Under the bar: Where egos are buried and monsters are born.
      Reply With Quote Reply With Quote

    11. 12-01-09, 2:48 am #11
      Themostocles
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      Primus
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      Subbed in here as well
      "In the depths of winter I finally learned there was in me an invincible summer." - Albert Camus

      Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats.

      Sic Transit Gloria

      Defeat will not be in my Creed

      Themostocles on Facebook
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    12. 12-01-09, 9:29 am #12
      DANO
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      isnt change fun? taking it to a whole new level!
      A wise man can learn more from a foolish question than a fool can learn from a wise answer. ~ Bruce Lee

      Beware the lollipop of mediocrity; lick it once and you'll suck forever. ~ Brian Wilson

      Book 'em DANO
      Team Taxation
      Three bros hunt down 450
      DANO vs. Grape of Wrath
      Reply With Quote Reply With Quote

    13. 12-01-09, 9:50 am #13
      mritter3
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      Primus
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      lets get this going wedge.....subbed for this one.
      "This place, this darkness... There’s no better place to be." – Wrath


      A Change is coming!: My Journey


      www.universalusa.com


      Pr's on "o"...here we go!!!:
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    14. 12-01-09, 10:24 am #14
      wedge
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      wedge ain't here.
      Pilus
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      Quote Originally Posted by Themostocles Check Out Post
      Subbed in here as well
      Quote Originally Posted by DANO Check Out Post
      isnt change fun? taking it to a whole new level!
      Quote Originally Posted by mritter3 Check Out Post
      lets get this going wedge.....subbed for this one.
      Glad to have you guys along for the ride. It's going to be a great one.
      Doing Work

      Three brothers hunt down 450.

      Iron Contest II: Team Red

      "You want everyone leaving there to be afraid to train with you. “Fuck that, I ain't training with Schak.” Those are the words I love to hear."

      Under the bar: Where egos are buried and monsters are born.
      Reply With Quote Reply With Quote

    15. 12-01-09, 1:47 pm #15
      GJN5002
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      How do you like the neck presses? I am about to try them out tonight.
      "The truth is that there is nothing noble in being superior to somebody else. The only real nobility is in being superior to your former self."
      - Ralph Waldo Emerson

      5/3/1 Journal

      Iron Contest II: Team Red
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    16. 12-01-09, 2:35 pm #16
      wedge
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      wedge ain't here.
      Pilus
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      Quote Originally Posted by gjn5002 Check Out Post
      How do you like the neck presses? I am about to try them out tonight.
      They take some getting used to. Use a lighter weight than you do for regular bench. I didn't and I don't feel like I did enough on that exercise. I'll fix that next time I do them.
      Doing Work

      Three brothers hunt down 450.

      Iron Contest II: Team Red

      "You want everyone leaving there to be afraid to train with you. “Fuck that, I ain't training with Schak.” Those are the words I love to hear."

      Under the bar: Where egos are buried and monsters are born.
      Reply With Quote Reply With Quote

    17. 12-01-09, 4:18 pm #17
      GJN5002
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      Gladius
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      Quote Originally Posted by wedge Check Out Post
      They take some getting used to. Use a lighter weight than you do for regular bench. I didn't and I don't feel like I did enough on that exercise. I'll fix that next time I do them.
      will do. hey Wedge, I'm computer illiterate, how do you turn your sig into a hyper link?
      "The truth is that there is nothing noble in being superior to somebody else. The only real nobility is in being superior to your former self."
      - Ralph Waldo Emerson

      5/3/1 Journal

      Iron Contest II: Team Red
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    18. 12-01-09, 8:01 pm #18
      wedge
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      wedge ain't here.
      Pilus
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      Quote Originally Posted by gjn5002 Check Out Post
      will do. hey Wedge, I'm computer illiterate, how do you turn your sig into a hyper link?
      Not a clue. When I posted this journey it had to be OK'd by a moderator. It came with the hyperlink after it was OK'd.
      Doing Work

      Three brothers hunt down 450.

      Iron Contest II: Team Red

      "You want everyone leaving there to be afraid to train with you. “Fuck that, I ain't training with Schak.” Those are the words I love to hear."

      Under the bar: Where egos are buried and monsters are born.
      Reply With Quote Reply With Quote

    19. 12-01-09, 8:06 pm #19
      wedge
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      Pilus
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      Leg press 133, 173, 213 x 50 (yes, that's 50!)
      Squats 135, 185 x 20
      Leg ext. 60, 80, 100 x 20
      Lying leg curl 60, 100, 140 x 12
      Standing single leg curls 30, 40 x 12-15-Used a hamstring machine here to do these. Is there any other exercise I can sub in?

      One meal left, at about 10, just before bed. Feeling a bit bloated from all the water. Not used to it.
      Doing Work

      Three brothers hunt down 450.

      Iron Contest II: Team Red

      "You want everyone leaving there to be afraid to train with you. “Fuck that, I ain't training with Schak.” Those are the words I love to hear."

      Under the bar: Where egos are buried and monsters are born.
      Reply With Quote Reply With Quote

    20. 12-01-09, 8:39 pm #20
      DANO
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      awesome 50 rep sets.... killin it my man!
      A wise man can learn more from a foolish question than a fool can learn from a wise answer. ~ Bruce Lee

      Beware the lollipop of mediocrity; lick it once and you'll suck forever. ~ Brian Wilson

      Book 'em DANO
      Team Taxation
      Three bros hunt down 450
      DANO vs. Grape of Wrath
      Reply With Quote Reply With Quote

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