my brother came up for the weekend. He proceeded to royally whip me and my roommates asses at racquetball, taking 3 out of the 4 games of cutthroat we played.
Damn.
pictured above is my brother, complete with his hat and side curls.
Nice work on the squat DF. Its all downhill to 500 from there.
[quote]DoveofWar08 wrote:
Nice work on the squat DF. Its all downhill to 500 from there.[/quote]
Thanks DOW. I have hit it wide stance, never narrow and ass to grass. Its a whole nother ball game.
^^^WANTED: TEXANBADASS
Dead or Mostly Dead
-Crimes of: Scaring white women
Telling “racist” jokes
Claiming to be Irish, Scottish, Jewish, and Caribbean all at the same time
Being too busy with school to train.
Anyways.
Today was shoulders, triceps, and lats. It was rough. A long weekend devoid of sleep (no drinking though, theres a bright side) and bad eating has worn me out. I didnt load up with enough food before lifting today, and it taxed me bad. I cut volume so I could still hit the weight I wanted today.
Warmups
Standing Military Press
135 x 12
185 x 6
205 x 3
225 x 3
135 x 10 (<-behind the neck)
Close Grip Paused Bench
135 x 10
225 x 8
315 x 2 (miserable)
Lateral and Front Raises
6 x 6-8 (various weights and forms)
Skull Crushers
75lbs x 15
95lbs x 11
115lbs x 6
Wide Grip Cable Rows
3 x 8-12
Close Grip Cable Rows
3 x 8-12
Pullups
BW x 3 x 6-10
There you have it. I need to go eat a horse. Be back later.
Today was a fun day.
Having finished the Ed Coan deadlift cycle last week and since I will be moving this weekend, I just wanted a good session today. I maxed out rack pulls from the knee, something I have not done since march, then did some arms afterwards.
Warmups
Rack Pull from the Knee
135 x 5
225 x 5
315 x 5
405 x 5
495 x 5
585 x 3
675 x 2
725 x 1 (PR)
750 x 1 (50lb PR)
Kettlebell pull through with dumbbell
45lb x 3 x 12
50lb x 12
Standing Barbell Curl
135 x 4 x 6
Seated Barbell curl w/ standing Skull Crushers
95 x 4 x 6 (curl)
95 x 2 x 6 (sc)
Kneeling Cable Abs
3 x 12
Weighted Hanging Knee Raises
3 x 8 (+25lbs)
Machine Back Extentions
3 x 15
Stretching
All in all, a fun day, exactly what I wanted after the past couple sessions.
^saw this in the parking lot
Cardio.
Stretching, pushups, pullups (BW, no more than a few reps to get loose)
Treadmill
Repeat stretching, pushups, pullups
“foam” roll with one of the tiny dumbbells (they do have a use!)
Done.
[quote]DixiesFinest wrote:
^saw this in the parking lot
Cardio.
Stretching, pushups, pullups (BW, no more than a few reps to get loose)
Treadmill
Repeat stretching, pushups, pullups
“foam” roll with one of the tiny dumbbells (they do have a use!)
Done.[/quote]
What the heck were you rolling with one of those? Your big toes? They’re really narrow and you’re…really, really…not narrow? Built like a brick outhouse. Two sides of bison (as previously discussed…) is not going to fit on a ‘pink’ dumbell.
Advise.
[quote]figuremuscle wrote:
[quote]DixiesFinest wrote:
^saw this in the parking lot
Cardio.
Stretching, pushups, pullups (BW, no more than a few reps to get loose)
Treadmill
Repeat stretching, pushups, pullups
“foam” roll with one of the tiny dumbbells (they do have a use!)
Done.[/quote]
What the heck were you rolling with one of those? Your big toes? They’re really narrow and you’re…really, really…not narrow? Built like a brick outhouse. Two sides of bison (as previously discussed…) is not going to fit on a ‘pink’ dumbell.
Advise.[/quote]
haha not that small. I used a 10lb dumbbell to do it, and used it to hit my lower back
Oooohhh ok so you were on top of the ends…I was imagining you using the bar :S It never occured to me to try that…I usually use a piece of pipe (ghetto) or the smallest weighted medicine ball. Glamorous. I still have yet to really figure out how to get right into my upper back and traps properly. My left delt is being a bugger and it needs some deep tissue whathaveyou but I just can’t hit it right. Thankfully I’m not deadlifting again for another two weeks. I’m just dl’ing vicariously through you and MiM 
[quote]figuremuscle wrote:
Oooohhh ok so you were on top of the ends…I was imagining you using the bar :S It never occured to me to try that…I usually use a piece of pipe (ghetto) or the smallest weighted medicine ball. Glamorous. I still have yet to really figure out how to get right into my upper back and traps properly. My left delt is being a bugger and it needs some deep tissue whathaveyou but I just can’t hit it right. Thankfully I’m not deadlifting again for another two weeks. I’m just dl’ing vicariously through you and MiM :)[/quote]
This is the kind of db I used. I put it on the ground, position the muscle I want on it, and then just moved back and forth so that the sides of the db painfully workout any kinks
Heavy Bench
Continuing in the trend of monday, just wanted to do somethin fun, so Decline Bench was the max effort for the day. Previous best was 405 before my shoulders started actin up, so I am workin back up to that.
Warmups
Decline Bench
135 x 12
225 x 8
315 x 4
355 x 2
365 x 1
375 x 1
I thought about going for more, 375 came up clean, but my shoulders were already beginning to hurt a bit so I cut it there.
Reverse Grip Bench
225 x 3 x 6-10
Incline Cable Fly
4 x 5-15
Skull Crushers
75lbs x 20
95lbs x 13
115lbs x 7
One Arm DB Rows
100lbs x 3 x 12-15
Rear delt lateral raise thingamajig (courtesy of DoveOfWar)
50lbs x 12
65lbs x 11
75lbs x 8
Pullups (various grips)
Weighted (+25-45lbs) x 3 x 4-8
BW x 4 x 8-12
Extra Wide Grip Bench
135 x 15
I <3 that pic.
And of course the weights are impressive, yadda yadda.
^utterly irrelevant to this thread
Usually thursday is cardio, but I will be moving tomorrow and saturday, so I went ahead and did squat today. It wore me out. I cut the volume to get the work done today.\
Narrow Stance Squat
135 x 10
225 x 8
315 x 6
365 x 2
405 x 2
435 x 2
Cut it there, was wearing out bad.
Bastardized hack squat in smith machine
2tp x 20
4tp x 13
6tp x 8
8tp x 3
Stiff Leg Deadlifts standing on Bench
135 x 15
225 x 12
315 x 6
Leg Extensions
full stack x 3 x 10
Stretching
Holy cow its been a while.
Well here is the deal, me and TBA are no longer able to lift together. Why?! you may ask.
I am now located in Jackson Mississippi and am attending law school at Mississippi College School of Law.
All moved in, orientation is almost over, and once classes get started I will be able to get on a regular lifting schedule again.
[quote]DixiesFinest wrote:
Holy cow its been a while.
Well here is the deal, me and TBA are no longer able to lift together. Why?! you may ask.
I am now located in Jackson Mississippi and am attending law school at Mississippi College School of Law.
All moved in, orientation is almost over, and once classes get started I will be able to get on a regular lifting schedule again.
[/quote]
I have a house in Greenwood I can sell you. It’s only about a 1.5 hour commute.
[quote]figuremuscle wrote:
I’m just dl’ing vicariously through you and MiM :)[/quote]
Pssh, ok then FM, I see what’s up…
/jack
Hey Dixie, bummer about losing your boy bro, but you’ll keep dominating soon enough. Always impressive numbers in here, man. Keep it up.
Regular updates return next week. My new gym is kick ass. All iron weights, all serious lifters, no AC, just two big box fans.
I am also the only white guy.
I am a novelty here. Anyways.
Picture is 410lb raw decline bench.
Very good stuff man. Its awsome you found a badass gym. A good environment can give a huge boost. Best of luck with the law school stuff also.
Updates starting early. Gotta have a break from law school hw.
Due to not having dedicated spotters and a definite lack of routine due to orientation and a new schedule, I have been doing an old bodybuilding split I used to do. 3 days on, 1 day off, 3 on, 2 off, repeat. Today was actually day 3, shoulders and arms.
Standing Shoulder Dumbbell Press
50lbs x 10 (per shoulder)
70lbs x 8
90lbs x 6
110lbs x 4 (pictured)
Seated Lateral/Front Raises (superset)
2 x 12
Rear Delt Bent Over Raise
60lbs x 2 x 8
Shrugs (on Hammer Strength plate loaded deadlift machine)
6tp x 15
8tp x 14
10tp x 10
Standing Barbell Curl
135 x 2 x 4
115 x 2 x 6
95 x 2 x 8
Plate Loaded Dip Machine
2tp x 20
4tp x 15
6tp x 12
8tp x 7
Cable Pressdown
1 x 25
Dig deep baby.
[quote]inkaddict wrote:
[quote]figuremuscle wrote:
I’m just dl’ing vicariously through you and MiM :)[/quote]
Pssh, ok then FM, I see what’s up…
/jack
Hey Dixie, bummer about losing your boy bro, but you’ll keep dominating soon enough. Always impressive numbers in here, man. Keep it up.[/quote]
Thank you my friend