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    My advice as an expert and trained self-beater-upper, I-Matanjah, (seriously, I am a bloody self-attack Ninja of the 300th dan of the really really really very awfully flipping black belt) is DON'T BEAT YOURSELF UP! It only makes things worse, it only makes you feel bad, and it only makes it more likely that you won't do the thing that would make you start to feel good again! Honestly, if I could learn this lesson (and almost all of the rest of humanity I suspect) myself, that I can't change the past so I should not spend too much time on it then I'd be 1,0000000000% happier!

    So I hope you enjoy today! You deserve to enjoy every day!

    Whatever your measurements are.

    And kick some arse too!






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      Take it easy, buddy. If you don't like the workout, look for one you like and do it through the day. If not, just rest, you deserve it, you've done a great work the past days.
      Keep up the good job!

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        Thanks Colin

        stella88 Honestly, I liked this workout and I might do it again, with even more modifications. I just don't want to rest too much.

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          Training-wise, you've been doing very well recently, Matan. A single day won't change a thing. And listen to Colin - beating yourself up over what you've done wrong will never be as good as figuring out how to do better.

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            Done today:

            ~DD 60 Seconds Crunches +EC
            One word...
            Ouch!

            ~DD 60 Seconds Calf Raises +EC

            ~DD 30 Cossack Squats +EC
            Much better than side lunges. And great hamstring stretch

            ~DD 60 Seconds Jumping Jacks +EC

            I did my measurements and well, I'm kinda surprised.
            I gained 1.4kg, only 1cm in waist, 2.5cm in chest and thighs. Unfortunately no change in shoulders and biceps.
            Body fat calculator says 14%.

            It seems Gladiator plan works...

            Good night/day bees!

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              Woooha, I-Matanjah!

              You kicked arse!

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                Awesome!

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                  14 pct is great! Good work!

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                    Colin stella88 PetiteSheWolf Thanks guys

                    Unfortunately I don't look or feel like 14% ​​​​​​​

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                      I am not sure if that helps Matan but mine tells me that I am around 13,5% but I feel much more like 17 - 18%. But then again, I don't know much about how a certain percentage has to look like and it probably is different from person to person anyways.

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                        Done today:

                        ~Gladiator W5D3
                        -Muscle Factory Upperbody

                        That was truly challenging. Almost 40 minutes of hard work.

                        -Seated Boxer (x5, 30sec rest)

                        I modified it to a standing boxer.
                        Nice finisher.

                        Good night/day bees!

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                          mogster Maybe it shows 14 because I'm rather slim, even with that big blob of fat in place of abs.

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                            If you're after specialist advice on this stuff I'd post a thread in the Help Desk and tag Noen, she is a real expert on nutrition and BMI and the like.

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                              Well, those body fat calculators are only estimates anyway. Not sure how it is for men but for women the results differ a lot depending what measurements the calculator uses and your body type.
                              I just randomly tried the few calculators google suggested and the lowest and the highest result had a difference of whooping 8% - with the calculator that used primarily thigh, arm and neck measurements giving the lowest result (I could so join the Army, Navy and Marines ) and the one using primarily waist/hip measurements putting me in the obese category.

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                                twinkletoes
                                I tried also this one. This time result was more reliable (I think).
                                It was 17.5%, I compared it with some photos found on world wide web and I can say it's pretty accurate.

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