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S&C UnderGround >> New found passion at age 34

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5/18/12 4:04 PM
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Jon Murphy
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Out To Lunch - Jon,

That's awesome. What did you do to rehabe your shoulders? What kind of upper body moves do you use to minimize the chance of injuries?

 OTL - The surgeries were both minimallly invasive (arthroscopic), but the tears and floaters (broken off fascia tissue) were pretty significant. Rehabed at a local center where I live. One machine that I do believe played a significant role in getting my strength endurce and mobility back is the ypper body ergometer. It's basically an upper body bike. (Sorry for explaining it like you might have no idea what it is lol.)...
5/18/12 9:10 PM
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timessquare
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You are in great shape, how tall are you?
5/19/12 1:06 PM
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Jon Murphy
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timesquare - I'm just about 6'4" in bare feet

EasyTarget - As far as recovery aids, there are the obvious - sleep, try to live as stress free as possible, clean eating w/ cheat days.

I also supplement with HumaPro, Recon (MusclePharm) and Dark Matter (MHP) post-workout. I take a pr-workout by MusclePharm called Assault. MusclePharm makes excellent products. I stay away from 1,3 Dimeth (Geranium Seed Oil) found in jack3d, 1MR, etc.

Great genetics helps a tad lol Phone Post
5/19/12 1:10 PM
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Jon Murphy
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Oh, and EasyTarget, these pics have been from just month's of training strength and conditioning solely. My job makes it quite tough to get on the mat. That's changing though as I'm making another run at it. Throwing all the cards on the table and going for it. I want my son to be able to see its never to late to do something great...that is my motivation.... Phone Post
5/19/12 5:25 PM
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torquemada
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Awesome. I love Kettlebells, so I like your routine. Sounds like it's working, bro. Phone Post
5/19/12 6:41 PM
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jhendo79
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12ealdeal - 
jhendo79 - double kettle bell swings give me that "hold on for dear life" feeling
So .... A kb in each hand? Right? <img src="/images/phone/apple.png" alt="Phone Post" border="0" style="vertical-align:middle;"/>



ya man
5/20/12 3:21 PM
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BuckeyeMMA
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Hey Jon, looking great man! You still in PA? I don't think I've heard your name since what happened to Shane a few years back.

Where you gonna be training once you get back on the mat? Phone Post
5/20/12 11:55 PM
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Jon Murphy
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Easytarget - No problem brother

Buckeye - Yep. I'm still in PA. Horrible what happened to Shane. He has, however, bounced back nicely and recently opened his own tattoo shop. He's doing well considering.

As far as where I'll be training, I'll be with Tim Boetsch up in Sunbury, PA - Barbarian Combat Sports. Phone Post
5/22/12 4:29 PM
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Jon Murphy
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Ttt Phone Post
5/22/12 10:05 PM
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UGCTT_Gaspare
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What is your diet like?

Big kettlebell fan!


Also looking good!

















BEEP Phone Post
5/22/12 10:05 PM
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419
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Good luck with your comeback.
5/23/12 6:17 AM
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Jon Murphy
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UGCTT-Gaspare - Lol. Thanks brother. As far as my diet, I eat really clean Sun - Thursday. Friday and Saturday are set aside for pizza, wingspan, and ice cream sandwiches lol. Sun thru Thursday I live off of peanut butter and jelly flax bread, almonds, plain Greek yogurt, bananas, granola, and multigrain hot cereal. I supplement my protein strictly with HumaPro. I also use MusclePharm Assault pre-workout and Dark Matter post. I've made great gains with this compilation. Instead of a protein shake between meals, I take 10 HumaPro tabs which equals out to 58 grams of the highest quality protein you can consume.. Phone Post
5/23/12 6:18 AM
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Jon Murphy
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419 - Thanks my man... Phone Post
5/23/12 2:55 PM
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UGCTT_Gaspare
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Jon Murphy - UGCTT-Gaspare - Lol. Thanks brother. As far as my diet, I eat really clean Sun - Thursday. Friday and Saturday are set aside for pizza, wingspan, and ice cream sandwiches lol. Sun thru Thursday I live off of peanut butter and jelly flax bread, almonds, plain Greek yogurt, bananas, granola, and multigrain hot cereal. I supplement my protein strictly with HumaPro. I also use MusclePharm Assault pre-workout and Dark Matter post. I've made great gains with this compilation. Instead of a protein shake between meals, I take 10 HumaPro tabs which equals out to 58 grams of the highest quality protein you can consume.. Phone Post
Awesome bro! Phone Post
5/23/12 4:53 PM
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UGCTT_The Project
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Jon Murphy - UGCTT-Gaspare - Lol. Thanks brother. As far as my diet, I eat really clean Sun - Thursday. Friday and Saturday are set aside for pizza, wingspan, and ice cream sandwiches lol. Sun thru Thursday I live off of peanut butter and jelly flax bread, almonds, plain Greek yogurt, bananas, granola, and multigrain hot cereal. I supplement my protein strictly with HumaPro. I also use MusclePharm Assault pre-workout and Dark Matter post. I've made great gains with this compilation. Instead of a protein shake between meals, I take 10 HumaPro tabs which equals out to 58 grams of the highest quality protein you can consume.. Phone Post
Good looking out on the diet. I have been looking to change up. I'm 32, and in the best shape I have been since playing ball. Bjj and boxing the last few years has been tremendous getting me in shape, but I'm ready to push to the next level. You look great. I'm ready to get to that level.

No homo. Phone Post
5/23/12 6:17 PM
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Red Hulks Ph.D
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Good read and good progress, I can't wait to hit the gym this week, nice to hear too that you have a strictly healthy diet with a few days for the good stuff in life. Phone Post
5/24/12 1:54 AM
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joemasepoos
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Good thread man , thanks for sharing , and answering all the questions .
5/24/12 2:15 AM
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BALLSDEEP
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I think you fought my good buddy Josh Hendricks at KOTC in Cleveland, 2005. Who was a stand-in for my close friend & training partner Tony Slyvester. I was in the front row. If that was you, you're a bad, bad man:)
5/24/12 1:48 PM
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WidespreadPanic
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 Remember one thing. The king of exercise (besides agility) is base training. If you consistently include base training you develop:

1. Mitochondrial density
2. Vascularization
3. Favorable blood chemistry
4. Higher VO2max
5. Good neurochemistry.

Do this base training throughout life and you will have higher 'reserves' than most people. It's all about delivering oxygen to your muscles and removing waste products. A weight trained person can do base training with weights but it's more favorable to do long distance work (running, rowing, biking) and then build your other workout on top of it.

Great job, OP -looking good for 253. What's your height/age?
 
5/27/12 9:39 PM
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GNPfan
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Jon Murphy, good to hear from ya on here, it's been a long time. Looking good, no homo, keep up the desire!
5/27/12 10:16 PM
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timessquare
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Hey, I looked up this humapro you mentioned and have just read a thread on bb.com that the manufacturers ALR are shady and put steroids in their product. Is that just a board full of idiots or have you heard anything like this?
6/14/12 8:28 AM
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BLPorritt
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Right on man Phone Post
6/28/12 11:05 AM
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WuDaddy
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Enjoyed this thread. Your fucking jacked!


No homo. Phone Post
6/29/12 11:44 AM
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thomase
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Great thread! Just came across it and motivated me to start pushing it a little harder. Just had a year and a half long lay off from a nasty shoulder break and finally got the motivation to get back to it last week. I'm 32, 6'5 and about 270! Thanks for inspired all us old geezers Jon. I've always been a naturally lean athletic build myself so this is deffo inspiring stuff to see and read :)

If your in the Southern California area ever, stop by reign training center (Mark Munoz' place) and we can get some old man, big man training in! Lol

Big 'English' Tom Phone Post
7/1/12 7:57 AM
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jake11
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