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Justin Negrete's Indigo-3G Log
 

Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 961

Today Arms

Triceps

Band Press downs with grenades red+mini orange x 4 sets 25

DB Extensions behind kneck

4 x 25 with 40lbs

Incline Skull Crushers (close grip)
70lbs x 8 x 8

EZ Curls 70lbs x 8 x 8 45s rest

Band Curls, (hard contraction at top)
8x8 with 30s rest

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HawaiiTunya
Level 10

Join date: Aug 2007
Location: Hawaii, USA
Posts: 4615

Hey Justin,

When I saw the pic of you on Facebook I just had to throw up a side-by-side in your log. AWESOME...amazing work. Even though the pics have a slightly different angle and the lighting is different....there is no mistake in the change you have undergone. Again, amazing work.

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StandTall
Level 100

Join date: Dec 2006
Location: Texas, USA
Posts: 1037

Great work Justin!

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Anechoic
Level 5

Join date: Jul 2008
Location: Quebec, CAN
Posts: 569

Where did your neck go? ;) Amazing job Justin

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fitnessben7500
Level 5

Join date: Feb 2012
Location: New York, USA
Posts: 128

Keep it going Justin! Great work!

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 961

@Hawaii Thanks for the side by sides.

Definitely leaner, and heavier, in the "current" picture...

Which just tells me i have a lot more potential.

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 961

Friday was pretty basic

Banded leg curls, 5 sets pyramid up

back squats

255 x 6 x 6

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 961


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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 961

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 961

Tonights training while listening to 80s music (yes, 80's music)

Pin Bench - 185 x 10 sets of 3, just worked explosion
Snatch Grip Power Holds - 6 sets of 5 then 1minute total hold.

Rope Triceps Complex - close grip x 8, spread apart x 8, kneeling x 3-5 with 1 sec hold at bottom.
Straight bar super set on cables - wide curls x 8, close curls x 5 (no rest between)

Weighted chins - +53lbs x 5

Ring work, front levers for 20 minutes.

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 961

Yesterday

Incline DB Bench - worked up to 80s x 6
Bench Press with doubled over red bands - 135lbs plus bands. 8 sets of 5

Seated Reverse Laterals - 8 x 12
Triceps pressdown with bands and grenades 8x10
Dips 8x8

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 961

Arms Work

Band Press downs with grenades red+mini orange x 4 sets 25

DB Extensions behind kneck

4 x 25 with 40lbs

Incline Skull Crushers (close grip)
70lbs x 8 x 8

EZ Curls 75lbs x 8 x 8 45s rest

Band Curls, (hard contraction at top)
8x8 with 30s rest

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 961

New photos, im 177lbs in these, the most ive ever been.




Tonights Training

Front Lever Practice 4 sets
Pylo push ups, varying hand widths, 6 sets of 3-5
Push Jerks (88lbs) and jumps. 6 rounds of 3
Maltese Holds for 5 sets for time (15 seconds)
Prowler Pushes and Pulls for 8 rounds in the condo.

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BigIron77
Level 10

Join date: Jul 2007
Location: Georgia, USA
Posts: 406

Justin Negrete wrote:
Tonights training while listening to 80s music (yes, 80's music)

Pin Bench - 185 x 10 sets of 3, just worked explosion
Snatch Grip Power Holds - 6 sets of 5 then 1minute total hold.

Rope Triceps Complex - close grip x 8, spread apart x 8, kneeling x 3-5 with 1 sec hold at bottom.
Straight bar super set on cables - wide curls x 8, close curls x 5 (no rest between)

Weighted chins - +53lbs x 5

Ring work, front levers for 20 minutes.



Never underestimate the power of 80s music. I bet you lifted 10lbs more on everything! :)

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 961

Did a few neural charge this past weekend.

Yesterday i was feeling decent, and i did the following

Super Set 1

3 rounds
DB Row x 8
pin deadlift from shins x 5

3 rounds
DB Row(5lbs heavier) x 8
pin deadlift from shins x 3 (added 20lbs)

3 rounds
Wide grip pull up x 8
pin deadlift from shins x 1 (400lbs)

DB Pullovers x 3 x 12 pause at bottom.

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 961

Squats with heels elevated
4 sets 10 ascending up to 205
3 sets 8 box squats with same weight

Bulgarian Split Squats
3 x 12 with 30's

Banded Leg Curl
4 x 15

Band Good Morning
2 sets x lots (focus on glute and hamstrings)

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ryanbCXG
Level 5

Join date: Dec 2010
Location: Wisconsin, USA
Posts: 5299

I was wondering what kind of numbers you were hitting for macros these days?

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ryanbCXG
Level 5

Join date: Dec 2010
Location: Wisconsin, USA
Posts: 5299

I think i still have your number so I will let you know when i am lifting today to see if you want to destroy some weights with me. Did you say hybrid has the first guest pass/day pass free then pay after? ALso does it have a prowler? Do you think it will be busy today around 4ish

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 961

Sorry for late reply Ryan. im not going to hybrid anymore, and i took my prowler.

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 961

Yesterday Squats

1) Calf raises 5 x 20 @ 135

2) Banded Leg Curls 6 x 6 with some holds at the end

3) Squats - sets of 8 all the way up to 290 x 8

4) Front Squat - worked up to 145 x 15

5) Romainian DL - worked up to 2 sets of 230lbs x 10 (these were partials in the stretch position)

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 961

Todays Practice on explosion and speed

1) bench

worked up to 185 and it felt too sluggish, so i went to 135 for 3x3

2) reverse grip
135lbs x 5 sets of 3

3) Maltese Rings - 5 total holds with lat activation

4) hang snatch - 90lbs x 4 sets of 2-3

really going to try and get in these mini sessions as much as i can.

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 961

Yesterday was Arms and shoulder spec

later on its squats, ill post that later.

Here is the bloodwork

CBC without differential

white cell count - 4.2 (3.8-10.5(K/uL))
red cell count - 5.5 (4.4 - 5.8(M/uL)
hemoglobin - 17.1 (13.6 - 17.2(g/dL)
Hematocrit - 47 (40-52%)
MCV - 86 (80-97 fL)
MCHC - 36 (32-36(g/DL RBC))
RDW CV - 13.1 (11.7-14.7)(%)
RDW SD 40.5 (36.0-46.0)(fL)
Platelets 137* (150 - 370) (K/uL)

Metabolic

sodium - 144
potassium - 4.1
chloride 106
carbon dioxide content - 28
anion gap - 10
glucose - 92
blood urea nitrogen - 25* (7-20 mg/dl)
creatinine 1.07
e-GFR - 82
calcium - 8.7
total protein - 7.3
total bilirubin - 0.8
alkaline Phosphatase - 58
AST - 37
ALT - 66* (0-65)

Lipase - 134
Amylase - 58

Lipids

HDL 38*
total chol - 134
tryglycerides - 67
estimated LDL 83
non HDL cholesterol - 96

Cholesterol Ratios:
Your Total Cholesterol/HDL ratio is: 3.53 - (preferably under 5.0, ideally under 3.5) GOOD
Your HDL/LDL ratio is: 0.458 - (preferably over 0.3, ideally over 0.4) IDEAL
Your triglycerides/HDL ratio is: 1.711 - (preferably under 4, ideally under 2) IDEAL

Other

TSH - 2.78
t4 free - 1.10

H PYLORI (Ulcer bacteria test)
0.5(normal)

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 961

Squat Day

Leg Curls with light and mini band
6x6 with last 2 sets being extended partials

Back Squats

worked sets of 8 up to 130kg(286) x 8, across 7 total sets.
happy with squat performance lately

Front Squats
90 x 15
135 x 3 x 15

Romanian Deadlifts
230lbs x 4 sets 10 (these are partials done in the stretched position)

PS: random reactive jumps throughout session probably did a total of 15-18, working on quick turn around and speed, explosion.

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corstijeir
Level 100

Join date: Mar 2010
Location: Tennessee, USA
Posts: 3389

Justin Negrete wrote:
Yesterday was Arms and shoulder spec

later on its squats, ill post that later.

Here is the bloodwork

CBC without differential

white cell count - 4.2 (3.8-10.5(K/uL))
red cell count - 5.5 (4.4 - 5.8(M/uL)
hemoglobin - 17.1 (13.6 - 17.2(g/dL)
Hematocrit - 47 (40-52%)
MCV - 86 (80-97 fL)
MCHC - 36 (32-36(g/DL RBC))
RDW CV - 13.1 (11.7-14.7)(%)
RDW SD 40.5 (36.0-46.0)(fL)
Platelets 137* (150 - 370) (K/uL)

Metabolic

sodium - 144
potassium - 4.1
chloride 106
carbon dioxide content - 28
anion gap - 10
glucose - 92
blood urea nitrogen - 25* (7-20 mg/dl)
creatinine 1.07
e-GFR - 82
calcium - 8.7
total protein - 7.3
total bilirubin - 0.8
alkaline Phosphatase - 58
AST - 37
ALT - 66* (0-65)

Lipase - 134
Amylase - 58

Lipids

HDL 38*
total chol - 134
tryglycerides - 67
estimated LDL 83
non HDL cholesterol - 96

Cholesterol Ratios:
Your Total Cholesterol/HDL ratio is: 3.53 - (preferably under 5.0, ideally under 3.5) GOOD
Your HDL/LDL ratio is: 0.458 - (preferably over 0.3, ideally over 0.4) IDEAL
Your triglycerides/HDL ratio is: 1.711 - (preferably under 4, ideally under 2) IDEAL

Other

TSH - 2.78
t4 free - 1.10

H PYLORI (Ulcer bacteria test)
0.5(normal)


Did you do a SIBO breath test or a lactic H Pylori test?

Your PLT and HGB interest me. HGB is fairly high and PLT is lowish. I personally wouldn't wait a few more weeks for blood work, i'd have another pull, and if it's similar go see the doctor for further testing.

You never know and it could be why you are tired and sluggish until you hit the gym, even when my WBC was 200k+ I was able to hit the gym, but during the day I was a total wash.

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 961

no breath test, and yes they did an H Pylori test (idk if it was lactic or not) but the result was "negative"

whats SIBO breath test?

Also im switching primary docs really soon (in May) i dont like my current one. So ill have 2 tests to take to my new doctor and show her.

i already have a CBC order for the lab, perhaps ill just go in Monday morning. That will be a 2 week difference between tests.

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