make it tonight

It

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IM A SHARE WITH YOU MY CURRENT PLAN

[spoiler]MONDAY-PUSH|TUESDAY-REST|WENESDAY-PULL|THURSDAY-REST|FRIDAY-SPEED|SATURDAY/SUNDAY-REST

PUSH 3x5
a form of bench press (suggest low decline BB)
a form of shoulder press (suggest BB push press)
a form of squat
accessory movements a form of triceps (3x8)
+ form of abdominal work (suggest BB decline push crunch)

PULL 3x5
a form of pullup/pulldown (suggest neutral grip chins)
a form of row (suggest high elbow bench pulls)
a form of deadlift
accessory movements biceps curl (3x8), GHR (3x8)
+ form of oblique work (suggest DB side bend)
Bench Press (Calc 90%1RM-172lbs 3x5 65lbs DB 145lbs BB)
Set 1 65% 100 lbs x 5 70% 110 lbs x 3 75% 115 lbs x 5 40% 60 lbs x 5
Set 2 75% 115 lbs x 5 80% 125 lbs x 3 85% 130 lbs x 3 50% 75 lbs x 5
Set 3 85% 130 lbs x 5+ 90% 140 lbs x 3+ 95% 145 lbs x 1+ 60% 95 lbs x 5
Squats (Calc 90%1RM 262lbs 3x5 225lbs)
Set 1 65% 155 lbs x 5 70% 165 lbs x 3 75% 175 lbs x 5 40% 95 lbs x 5
Set 2 75% 175 lbs x 5 80% 190 lbs x 3 85% 200 lbs x 3 50% 120 lbs x 5
Set 3 85% 200 lbs x 5+ 90% 210 lbs x 3+ 95% 225 lbs x 1+ 60% 140 lbs x 5
Deadlifts (Calc 90%1RM 317lbs 2x5 255lbs)
Set 1 65% 185 lbs x 5 70% 200 lbs x 3 75% 215 lbs x 5 40% 115 lbs x 5
Set 2 75% 215 lbs x 5 80% 230 lbs x 3 85% 240 lbs x 3 50% 140 lbs x 5
Set 3 85% 240 lbs x 5+ 90% 255 lbs x 3+ 95% 270 lbs x 1+ 60% 170 lbs x 5
Overhead Press (Calc 90%1RM 124 3x5 105lbs)
Set 1 65% 75 lbs x 5 70% 80 lbs x 3 75% 85 lbs x 5 40% 45 lbs x 5
Set 2 75% 85 lbs x 5 80% 90 lbs x 3 85% 95 lbs x 3 50% 55 lbs x 5
Set 3 85% 95 lbs x 5+ 90% 100 lbs x 3+ 95% 105 lbs x 1+ 60% 65 lbs x 5
calculated for 5/3/1 Wendler with strstd.com

SPEED DAY
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HIIT/PLYO/Sprint work - AM
WARM UP

tuck jumps 2x10
squat jumps 2x10

PLYO

20lb Sandbag
slams 3x5
side throws 3x5
overback toss 3x5
clap pushups 3x5

Two legged Hops 3x20mtr shuttles
split squat jump 3x10
Single Leg Hop 3x20mtr shuttle each leg.

SPRINT WORK

A.Bounding 3x20mtr

40mtr shuttle jogging start 75% intensity
40mtr shuttle walking start 75% intensity
40mtr shuttle standing start 75% intensity
40mtr shuttle jogging start 90% intensity
40mtr shuttle walking start 90% intensity
40mtr shuttle standing start 90% intensity
40mtr shuttle standing start 100% x3

or

B. Hills
Action|Intensity|Part
Jog....60%.......Flat
Sprint.95% ......Up Hill
Walk...20%.......Down Hill
Jog....50%.......Flat
Sprint.85% ......Up Hill
Walk...20%.......Down Hill
4x4 approx 20min
5min warm down jog

SPEED DAY Weights - PM

Pick one of the olympic lifts (C&J or Snatch).

warmup/technique work 3x5 reps @ 65% 1 rm, in this order.

Snatch Not yet Calc

Overhead Squat
Quick Drop
Hang Snatch

C&J Not yet Calc

High Pull
Hang Clean
Split Jerk

Rest Day

2-4min dynamic stretching
15-30min light cardio 60-70% intensity
15-20min of static stretching each rest day[/spoiler]

[spoiler]Dietary Info
190lbs Weight Loss Primary concern
2200 Workoutday..........|Protein=215g
2000 Rest................|Carbs=144g
25/40/35.Carb/Pro/Fat....|Fat=83g

BMR calculation for men
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.76 x age in years )
Light exercise (1–3 days per week) Daily calories needed = BMR x 1.375

EXAMPLE DAILY CALORIE REQUIREMENTS
190lb 5'9"
Maintenance 2728 calories
Weight Loss 2319 calories

For Meal suggestion and Diet generator visit Swole.me[/spoiler]

I find myself with an abundance of mats from enchanting to fish to flasks. I'm sending Alyse quite a bit of stuff for the guild bank, but if anyone needs mats for things like potions or hell even sees a boe they want let me know.

it took all day to get this done
53 mods in total

ps this is oblivion

This time around, there are two ways to earn rewards for turning your mats in to the bank. You can trade them in for DKP or you can sell them to the gbank for gold.

Please mail or trade (no donations accepted during raid) to Crucible Only. If you mail your mats, please put in a note that says you're doing it for DKP. Otherwise I will assume you want to sell them to the G-Bank and send you gold.

Offer will remain open until we stock up on mats. First come, first serve. My guess is we'll be done in a few days.

Total Cap is 150 DKP
Note: Right now, what we need most is Fish mats. Plz halp!

Here's the ways you can get it:
25 DKP - 100 Volatile Life
50 DKP - 10 Any Flask except Steelskin and Flowing Water
50 DKP - 8 Stacks of Azshara's Veil, Whiptail, Cinderbloom or Twilight Jasmine

50DKP - 5 stacks of Highland Guppy, Fathom Eel, or Lavascale Catfish


Edit:
CLOSED

I am going to try out a new concept for getting mats for Cauldrons and Feasts.

What: The Guild Bank will begin buying needed mats at prices that are slightly less than those on the AH (no listing charges and no 5% cut should help even it out - plus the warm fuzzies from helping the guild). The less we need an item, the lower the price will be set. The more we need it, the higher it will go. Please don't abuse this system. Sometimes AH Prices will fall below the levels listed here. Please just let me know instead of taking advantage of the G-Bank.

How: Send your mats to Crucible Only in the amounts listed below. No one offs, please. Only full sets as described here. Please use in game mail or talk to me to do it in person when nothing else is going on. Don't harass me about this in the middle of raid, please. NOTE: While I will leave this "limitless" for now, five trillion of one item doesn't help us any. Please limit yourself to a reasonable quantity of any one item. I reserve the right to refuse overages.

Who: Any guild member. Yes, even friend rank scum.

When: Now! Go!

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MOST WANTED (check back for updates):
Highland Guppy

The Most Wanted list is comprised of the things we need most. Items on this list will garner you and extra 5% gold!

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The List:
(The list will change based on our needs. Please check back frequently. Strikeouts mean we are not currently buying. I will not be responsible if you farm up something we don't need.)

100x Volatile Life - 450g

10x Flask of Titanic Strength - 800g
10x Flask of Winds - 800g
10x Flask of Draconic Mind - 800g
10x Flask of Steelskin - 800g

100x Cinderbloom - 325g
100x Whiptail - 350g
100x Azshara's Veil - 450g
100x Twilight Jasmine - 600g

100x Highland Guppy - 800g
100x Fathom Eel - 800g
100x Lavascale Catfish - 800g

I'm going to be doing a 10 heroic BoT this coming Monday, July 4th - 1pm server. Going to go for at least 4/5 bosses. More guildies the better.