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  1. #1
    That's how you get ants. BobisMighty's Avatar
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    BobisMighty's Rugby Training Log

    Serious training starts tomorrow. I'm going to log it all here. This is more to keep my own feet to the fire than anything else. I'll be doing a westside style program utilizing Max Effort and Dynamic Effort days. I will, however, be using a 5/3/1 periodization for my max effort lifts (Squat, Deadlift, Bench). The deadlifts will be done more as speed pulls up to a max on ME days and up to 80% on DE days. However, the percentages will be based off of a training max just as my squat will be. I've benefited more from a 5/3/1 periodization than just from working up to max singles.
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  2. #2
    Registered User redstriped's Avatar
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    Nice really interested in seeing your conditioning, agility, and speed work. Sub'd
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  3. #3
    That's how you get ants. BobisMighty's Avatar
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    My current training maxes are as follows:
    Squat: 353
    Bench:250
    Deadlift:425

    I haven't been doing military press so much as I have been doing push presses and dumbbell overhead presses.
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  4. #4
    That's how you get ants. BobisMighty's Avatar
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    definitely didnt get enough calories before training today. Big mistake. luckily I made my lifts.

    Dynamic Warm-up
    5 minutes of jump rope
    TKE 1x20 each leg
    Low Bar Squat 135x5 230x5 265x5 295x5
    Speed pulls (180lbs of band tension at the top. Used Average Short Bands):
    135x5 185x3 225x1x8
    Box jumps 5x4
    Glute-Ham raise bodyweight4x8
    Banded hip abductors (Monster Mini short band)1x20
    Banded sidesteps (Light short band) 3x10 each side

    Did sprints right after at a local football field
    dynamic warm-up
    10x10yd sprints 10 seconds rest
    2 minutes rest
    5-10-10yd sprint (stand at the 5 yard line, sprint to the 10 and touch, sprint 10 yards back and touch, then sprint 10yds all out) 5 sets 20 seconds rest
    2 minutes rest
    4x40yd sprints 30 seconds rest
    light jog back to the car.
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  5. #5
    That's how you get ants. BobisMighty's Avatar
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    let me preface this by saying I work a full time job and have seven's practice so 2 days out of the week my workouts will be some what rushed as I lift during lunch in order to attend practice.

    12:30PM Max Effort Upperbody
    Shoulder pre-hab YTLW raises
    Bench Press 125x5 150x5 180x5 205x7 (forgot to precalculate my maxes before hand so winged it)
    T-Bar Rows 90lbx12 115x2x10
    Dumbbell Presses (weight is each hand) 65x12 65x10 65x8
    Standing overhead dumbbell presses 30x3x10
    supersetted with pull-ups of different grips 3x6
    Tricep pulldowns 50x3x10

    6:15PM Rugby Sevens practices
    Passing Drills
    Touch Sevens
    Full-on Sevens for about an hour and 20 minutes.
    Sprint drills (random distances, 2 balls kicked out) 2 groups of runners so rested as next group sprinted
    Sprint to 1st ball and back X 3
    10 Pushups sprint to 1st ball jog back
    20 situps sprint to 1st ball jog back
    5 burpess sprint to 1st ball job back
    10 pushups sprint to 2nd ball jog back
    20 situps sprint to 2nd ball jog back
    10 burpess sprint to 2nd ball jog back
    cooldown lap
    stretching
    contrast shower

    next week's workout will be better as this workout I got a free pass to a local gym so i had to listen to the sales pitch before lifting.
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  6. #6
    married to squats toad1's Avatar
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    IN!!!


    Good stuff dude.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  7. #7
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by toad1 View Post
    IN!!!


    Good stuff dude.
    thanks I appreciate it. Especially coming from a UK rugger.
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  8. #8
    That's how you get ants. BobisMighty's Avatar
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    Did not have the greatest workout today, though my legs say other wise.

    It took me so long to set up the long bands for dynamic squatting today. This gym I'm using has a power rack in this whole other section so I had to carry 2 heavy dumbells a very long way then figure out the best way to choke the bands. Needless to say I'm going to figure out how to use either my short bands, or just choke the **** out of them on the safety bars.

    Dynamic Effort - Lowerbody 12:30PM
    Dynamic Squat using light bands (approximately 30-40 at the bottom 70 at the top)
    45x2x5 95x1x3 115x1x3 125x8x3

    Speed pulls with pro light short bands (128-129 at the top)
    245x10x1

    GHR bodyweight 3x10

    Prowler sprints (no weight, high handles 40yd then back low handles 40yd)x2

    I did prowler sprints because I was running out of time and I figured I needed the most bang for my buck. First time I've ever had access to a prowler. I want one. If the gym membership is cheap I may just sign up and do these sprints a little bit every day.

    Sevens Practice 6:30 PM
    Warm up lap
    Dynamic Stretching
    10 vs 10 touch 20 minutes
    7s tackle for about 60 minutes
    sprints random distance (2 balls kicked out, about 20 yds apart, across width of field)
    sprint to ball back pedal back x6
    sprint to 1st ball jog to 2nd ball sprint to line x2
    sprint to ball job back x6
    cool down lap around field

    the prowler sprints took their toll as practice wore on. that and the 2 knees to the head I took as I dove for the ball only to have it kicked away. Dumb backs

    I need more conditioning. I want to get a broken treadmill to throw in my backyard so I can use it as a treadsled right after practice. No tire flips because tomorrow is dynamic effort-upper body. for which i'd love to have battling ropes for.
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  9. #9
    That's how you get ants. BobisMighty's Avatar
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    DE-Upper body

    Well today went a bit better than I thought it would.

    Dynamic Warmup
    Jump Rope 5 minutes
    Shoulder Prehab - YTWL raises

    Banded bench (mixed grips wide middle close) mini red short bands (45lbs at the bottom 72lbs at the top)
    45lbsx10 65lbsx5 90lbsx8x3

    Incline Dumbbell Press (weight is each dumbbell)
    70lbsx9 70lbsx2x8 70lbsx7 (failed on last rep)
    supersetting with
    Single Arm Dumbbell Rows
    90lbsx4x8

    Standing dumbbell overhead press (weight is each dumbbell)
    30lbsx10 35lbsx2x8 30lbsx8 (went down to 30 cause I didn't think I'd get 8 w/ 35lbs)

    Pulls ups (mixed grips wide, wide parallel grip, hammer grip, regular) (I did as many as I could with bodyweight, then finished the set up to 10 on assisted pullup machine)
    6(4), 5(5), 5(5), 4(6)

    rolling triceps extensions (http://www.youtube.com/watch?v=rD5Mz2262fU)
    30lbsx10 35lbsx2x10

    banded face pulls (light long band)
    2x15

    barbell shrugs (1st set looked forward, 2nd looked up, 3rd looked down)
    225lbsx3x10

    then i felt pretty good so i threw in a finisher with this bar

    olympic tricep bar. I did a powerclean into a push press
    50lbs + bar descending sets 12,10,8,6,4,2

    i tried to do a plate push on the ground, but there was some rubber coating on the edge of the plate that came off on the floor, so next time i'll try with a towel underneath it. i did get about 25yds though.
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  10. #10
    Beastmode Engaged. beertank23's Avatar
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    Hey brah, any chance, you could pm me, a template of your workout, sounds interesting!
    310 Pounds down to 218 Pounds.
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  11. #11
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by beertank23 View Post
    Hey brah, any chance, you could pm me, a template of your workout, sounds interesting!
    done and done
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  12. #12
    That's how you get ants. BobisMighty's Avatar
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    Workout for 7/05/10

    Should have posted this yesterday. Sorry.

    ME-Lowerbody.
    I finally realized this week that I have been using the wrong training max for my squat. I previously had it at 353 but that was my estimated 1RM. My last cycle's training max was 325 so this months' training cycle should be based off of 335 as a 1RM.

    Jump Rope - 5 minutes.
    Monster walk (mini short band around ankles 10 big steps forward, 10 big steps back. each step you are sweeping the leg out keeping constant tension on the band)
    Mini-band side steps 10 to the left 10 to the right

    High Bar Squat
    165x5 200x5 235x3 265x3 300x3

    Deadlift speed pulls up to 1RM (average short band 180lbs tension at the top)
    135x5 225x1x8 245x1 265xfail

    Wide Stance Good Mornings
    155x3x10

    Banded back extensions (light long band)
    3x10

    I was short on time so I went to a commercial gym nearby. I didn't have time to do sprint training. This gym didn't have a GHR so I had to do good mornings. I don't like heavy good mornings because it throws my form off. I'm realizing my back and/or my core are my weak spots when it comes to lowerbody training. I need to build up my core and my back. I'll probably throw in some leg raises and banded back extensions. I'll also be sure to use the inversion table and reverse hyper extension machine at my real gym.
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  13. #13
    That's how you get ants. BobisMighty's Avatar
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    Today:

    12:35PM ME Upperbody

    YTWL Raises

    Barbell Bench
    Bar x 10 125x5 150x5 175x3 200x3 225x4

    Standing T-Bar Row
    90x12 135x2x10

    Incline Dumbbell Chest Press
    65x2x10 65x7(rest pause)x2 (failed on 10th rep)

    Single arm row machine
    90x12 115x2x10

    Standing dumbbell shoulder press
    30x3x10
    superset with
    pull ups (mixed grip) to failure
    4,5,6

    Didn't have time to do triceps, facepulls, and bi's so I will do them tonight after sevens practice.

    I've decided to focus more on my back and bi's in terms of upping weight on my back exercises. I can row fair amount of weight but I can't seem to do more than 8 pull-ups at a clip. It could be my bis as I did some hammer curls last week with only 20lbs and had DOMS for a few days. (also realized I forgot to put 20x3x10 for hammer curls last friday. oh well.)

    Also trying to focus on shoulders more.

    6:30 PM Rugby Sevens Practice
    2 Warm-up laps
    Dynamic Stretching(bodyweight lunges, high kicks, but kickers, high knees, etc.)
    Passing drills
    Passing down the line (scrum half throws the ball, run down the field passing the ball all the way down the line and back until you reach try zone)
    Pop pass drill (group runs in a column. front person has ball, second person calls support, first person cuts to the left or right and pops pass, this goes down the column)
    9v9 touch for about 30 minutes
    some people left
    8v8 live for about 60 minutes

    it was about 105degrees Fahrenheit so we got a good sweat going.
    Sevens tournament this weekend so we were focused more on getting into the rhythm of a sevens game. Thursday will be more passing and looping drills, creating holes.
    Last edited by BobisMighty; 07-06-2010 at 10:07 PM.
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  14. #14
    Spanish Blood CainKillingAbel's Avatar
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    Great log man, keep it up!

    It's interesting to see how different Rugby training is from other sports. I've never played it before, but its pretty close to football (I played in high school). I think that these routines are great because they emphasize both strength and agility rather than just one or the other (soccer, for example).
    "What we do in this life echoes in eternity..."

    Eat heavy. Lift heavy.
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  15. #15
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by CainKillingAbel View Post
    Great log man, keep it up!

    It's interesting to see how different Rugby training is from other sports. I've never played it before, but its pretty close to football (I played in high school). I think that these routines are great because they emphasize both strength and agility rather than just one or the other (soccer, for example).
    Thanks a lot man I really appreciate. It's always a balance with rugby,in m opinion. You have to be strong, agile, and very conditioned.
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    7/8/10

    Dynamic Effort - Lowerbody 12:30PM
    Dynamic Squat using light bands (approximately 30-40 at the bottom 70 at the top)
    45x2x5 95x1x3 135x10x2

    Speed pulls with pro light short bands (128-129 at the top)
    245x10x1

    GHR bodyweight 3x10

    Prowler sprints 50lbs
    50yds forward upright handles 50yds back low handles x 3

    once again didn't have time for much else since it took so long to set up the bands. i think this weekend i'm going to work on a short band set-up so next time i go into the gym i'll be ready.

    Rugby sevens practice 6:30PM
    Warmup laps
    Dynamic stretching
    Passing drills:
    Wing outs with 1st and 2nd guy looping to the end of the line, the entire length of the field x4
    Cutting and pop pass drill x4
    9v9 touch 10 minutes
    9v9 2 touches 10 minutes
    9v9 tackle 10 minutes
    3 teams of 7 round robin tackle 75 minutes
    cool down lap

    i'm probably not going to bench today because i don' t have time. i have work today, they changed the tournament's schedule so our first game is 8:40am tomorrow. i don't want my upperbody to be too used up for tomorrow. i'll probably do some banded pushups to get some DE - Chest going, and then pair it with some chin ups.
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    Should have added this yesterday.
    7/9/10

    DE - Upper Body
    YTLW raises
    Inverted raises

    Barbell Bench press, mixed grips (wide middle close)
    (short mini bands, 45lbs at the bottom 75 at the top)
    45lbsx10 95lbsx8x3

    Incline Dumbbell chest press
    65lbsx2x10 65lbsx7 rest pausex1 failed on last 2.

    Chest supported barbell row
    135x3x12

    Seated Overhead dumbbell press
    35lbsx2x15 35lbsx10

    wide hammer grip lat pulldowns
    150x12 160x12 160x10

    banded face pulls (long light band)
    3x12

    was sort of short for time so didn't do triceps but it was more than I was planning on doing.
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    Old Blue "Mid-Day" Sevens

    Ok this was a bit of a cluster f*ck of a tournament. Traditionally it starts at 7pm and goes on till midnight. This year the tournament starts at 9am. Our first game was originally supposed to be at 11:40am. So on thursday everyone agrees to meet up and carpool at 10am saturday morning. When I get home thursday night I get an email saying our game has been moved up to 8:40. Well that sucks. Have to get in touch with everyone. Out of a roster of 19 guys who said they would come, we only get 10.

    1st game against Roselle Disposal (Binghamton)
    Great 1st half. We were up 7-5. Lots of good tackles and passing.
    2nd Half was horrible. Everyone kept getting sucked in, leaving giant holes. They scored about 4 more unconverted tries. 7-25.

    2nd Game against MIT
    This time we had our stuff together.
    we played much better defense. Everyone held their lanes. 1st half ended 5-7 MIT.
    2nd Half we score and convert making it 12-7. We score close to the end of the second half, only 3 seconds left. We let out guard down. Kept trying to get the ball into touch but MIT kept it live and made unconverted try to tie it up.


    3rd Game against NYRFC A
    This game we put 4 guys in who hadn't played yet. They were not built for sevens. Pretty bad game. It was about 1 try to 5 or so. I know what we need to work on. Tuesday practice will be tackling drills, line drills, and live rugby. None of this Tough BS anymore.
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    Pretty Pissed

    Tonight did not go well. I don't know if it was lack of sleep, I didn't eat well, or if I was still feeling the effects of this past saturday, but I was not happy with my performance in the gym today. I suspect it was poor eating today though.

    ME: Lower body

    Foam Rolling
    Dynamic Stretching
    5 minutes jump rope

    Barbell Squats
    45lbsx10 165x5 215x5 250x5 285x3 317xfail. made 3 attempts failed each tried to salvage with extra reps 275x3 225x5

    Was pissed off so decided to max out on deadlifts

    Deadlift
    225x5 275x5 315x1 365x1 405x1 435x1(PR)

    Box jumps
    5x4

    GHR
    3x8 1x7

    Front Squat
    45x10 95x10 115x10 135x10

    Banded back extension (average long band)
    3x10

    various ab exercises
    knee raises 1x30 leg raises 1x15 weighted crunched 1x10

    I need to work on core and my lower back muscles. I believe that is what is holding me back on squats. I think after my deload next week, I will lower my squat training max to 325 and will just rep out as much as I can on last sets. Going to focus on good morning, try to work up to high weight.

    pissed about missing the squat, but the deadlift cheers me up.
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    Didn't know you have this one up Bob, subbin' for sure!
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    Originally Posted by audieswu View Post
    Didn't know you have this one up Bob, subbin' for sure!
    thanks audieswu. FLIP GAME OVER CREW Represent!!!
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    Originally Posted by BobisMighty View Post
    thanks audieswu. FLIP GAME OVER CREW Represent!!!
    Exactly and Supporting a fella rugger.
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    A better performance

    So today was better than yesterday

    ME - Upperbody 12:30 PM
    YTWL Raises x12
    Inverted raises x12

    Barbell Bench Press
    45lbsx10 135x5 160x5 180x5 215x3 235x2
    felt great. Last cycle I failed doing 225.

    Dumbbell Chest Press
    70x2x10 70x7 rest pausex2 failed on last rep

    Wide parallel grip seated cable row
    135x10 150x10 160x10

    Seated Dumbbell Shoulder Press
    35x2x12 35x10

    Triangle Grip Pull down
    135x12 150x12 160x12

    Dumbbell Shrugs
    110x5
    left hand started hurting, tried to move it over to barbell shrugs

    Barbell shrugs
    225x5
    left hand kept giving me problems to went to lighter dumbbell shrugs

    dumbbell shrugs
    70x2x20

    banded facepulls (light long band)
    2x20

    tricep pressdowns
    50x10 70x2x10

    hammer grip bicep curls
    25x2x15

    Sevens practice 6:30 PM
    Poor showing in numbers today. Only 14 guys in total.
    6v6 touch rugby 20 minutes
    7v7 touch rugby 20 minutes
    7v7 live rugby 20 minutes
    7v7 touch rugby 14 minutes.
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    DE - Lowerbody

    Dynamic Stretching

    Banded speed squats (average long band)
    45x5 90x5 135x5x2 155x5x2

    Speed pulls (light short band)
    135x5 225x6x1

    Swiss Ball Hamstring Curls
    2x15

    Back Extensions
    25x12 45x2x8

    Leg Raises
    12, lost count after 12

    Rugby Sevens Practice 6:45PM
    Touch Rugby 20 minutes
    Live Rugby 90 Minutes.
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    No lifting today most likely. My right shoulder had some serious DOMS and I had aggravated my AC joint and bicep tendon after my ME-Upperbody day on Tuesday. It felt a little better yesterday, but after a few tackle is feeling a little too sore. I don't want to push the envelope. If it feels better later on in the day, I'll probably just hit machine so I can isolate my chest, back, tris, bis, and traps with machines. my anterior delt is extremley sore, possibly bruised, so i might do some high rep low weight shoulder presses to get some blood in there. thank god next week is deload week.
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    Bob, are you playing in a summer 7's tourney? Which ones?
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    Originally Posted by audieswu View Post
    Bob, are you playing in a summer 7's tourney? Which ones?
    I just played Old Blue's "Mid-day" tournament last weekend. Tomorrow is New Jersey 7s in Princeton, next weekend is either going to be Surfside 7s in Stone Harbor, NJ or Hellgate 7s on Randalls Island, NY. What about you?
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    Originally Posted by BobisMighty View Post
    I just played Old Blue's "Mid-day" tournament last weekend. Tomorrow is New Jersey 7s in Princeton, next weekend is either going to be Surfside 7s in Stone Harbor, NJ or Hellgate 7s on Randalls Island, NY. What about you?
    Sounds like you have a fun and eventful summer. Lots of drinking I would assume, that's what great about these tourneys...

    Currently I'm not playing rugby. Recently got married and wife does not like me going ape shyte on someone (srs) But I'm sure I'll play for the Ol' Boys during our Alumni match this year at Clemson, that's where I went.

    Currently just focusing on bb'ing. Planning to compete late next year or early 2012. 2nd place is not an option so I want to be 100% dialed-in, lean and dry.
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    Originally Posted by audieswu View Post
    Sounds like you have a fun and eventful summer. Lots of drinking I would assume, that's what great about these tourneys...

    Currently I'm not playing rugby. Recently got married and wife does not like me going ape shyte on someone (srs) But I'm sure I'll play for the Ol' Boys during our Alumni match this year at Clemson, that's where I went.

    Currently just focusing on bb'ing. Planning to compete late next year or early 2012. 2nd place is not an option so I want to be 100% dialed-in, lean and dry.
    Yeah a lot of drinking, which is why I need to get my diet in check.

    Ah yeah that happens to guys on my team every now and then. Or even if they play after they get married, they have a kid and stop playing for like 5 years or so. But Ol' Boys are always fun to have around, to come watch and cheer us on.

    Nice man, it's always good to have goals. I'm glad you're sticking with something. Bodybuilding is a hard sport. I'm sure you'll do well though, you have a good diet and workout plan going. You'll get it done.
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    Originally Posted by BobisMighty View Post
    Yeah a lot of drinking, which is why I need to get my diet in check.

    Ah yeah that happens to guys on my team every now and then. Or even if they play after they get married, they have a kid and stop playing for like 5 years or so. But Ol' Boys are always fun to have around, to come watch and cheer us on.

    Nice man, it's always good to have goals. I'm glad you're sticking with something. Bodybuilding is a hard sport. I'm sure you'll do well though, you have a good diet and workout plan going. You'll get it done.

    Thanks Bob for the support, you're another person who I owe REPS for life for being Flip rugger and straight cool ass dude. Yeah get that diet down, you'll be a BEAST I guarantee you.
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