Eat.
Holy Mass.
Eat.
Case Briefing.
Cardio.
Eat.
Case Briefing.
Case Briefing.
Eat.
Sleep.
^me at new gym
seriously.
Chest and Back today
warmups
BB Bench
135 x 12
225 x 10
275 x 3 (<-WTF? went to locker room, re-centered myself, returned)
315 x 5 (<-thats better)
350 x 2 (new rep pr ie never actually tried to rep it till today)
T-Bar Row
3tp x 15
4tp x 13
5tp x 9
6tp x 4
Hammer Strength Plate Loaded Chest Press wide grip (say it 4 times fast)
4tp x 12
6tp x 8
8tp x 5
Bent Over Barbell Row
225 x 15
315 x 10
365 x 5
Rear Delt Fly Machine
3 x 8-12 reps
Cable Fly, 2 second pause at flex, then slow return to start
3 x 12-15
Lat Pulldowns
3 x 12-15
Probably just got out of the groove on that 275, no biggie.
So I talked to the trainers at the gym, we are gonna try to get a shirt made that says “QUEST FITNESS: Token White Guy.” I am not kidding, they think it would be good marketing.
Anyways.
New routine of Law School is whipping my ass, so I have had to get creative with numbers and volume so the intensity can stay the same. Am starting the Coan Deadlift routine again, albeit with less volume (so a slightly lower “current max” to work with).
Conventional Deadlift
Warm up
135 x 10
225 x 8
315 x 5
405 x 3
Working Sets
460 x 2
355 x 4 x 3 (cut the volume)
Single Leg Extensions
3 x 15-20 per leg, pause and squeeze at the top
Stiff Leg Deadlift
135 x 3 x 20 - half speed, pause at bottom
And there you have it. Time to go brief cases. Again.
[quote]DoubleDuce wrote:
Probably just got out of the groove on that 275, no biggie.[/quote]
Yeah, what can you do. Hows your log been goin?
[quote]DoveofWar08 wrote:
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.[/quote]
Thank you my friend.
[quote]DixiesFinest wrote:
[quote]DoubleDuce wrote:
Probably just got out of the groove on that 275, no biggie.[/quote]
Yeah, what can you do. Hows your log been goin?[/quote]
Alright, trying to decide on some new training goals.
Smash and grab workout tonight, didnt get there till late and so had to hurry through. Been struggling with an outer ear infection, trust me, it fucking sucks, and so tonight was truly a “dig deep” kind of night.
yeah, the photo is retarded, but i thought i was gonna puke and thought it would look funny to catch it on camera.
Warm up
Standing Dumbbell Shoulder Press
45 x 12 (one shoulder at a time)
60 x 10
80 x 8ish
95 x 5 (couldnt find the 100)
120 x 3ish
Seated Lateral Raise
3 x 8-12
Plate Loaded Shrugs (pause at top)
6tp x 15
8tp x 13
10tp x 11
Standing Bicep Curls
“21’s” x 2 x 70lbs and 80lbs
Plate Loaded Dip Machine
6tp x 15
8tp x 8
10tp x 3 (<–ungodly heavy feeling, PR)
Cable Pressdown
2 x 20
^butterfly shrimp, rice and a roll. Good for the soul, not exactly good for the body though.
pic didnt post
In the middle of a transition of routines.
Today was light chest shoulders and triceps, got cut short though (gym closed at 7, thought they closed at 8)
Warm ups
Decline Bench Press
135 x 15
225 x 12
275 x 9
315 x 6
350 x 4
Hammer Strength Chest Press
2tp x 2 x 15
3tp x 1 x 10
3tp (+2 25lb plates) x 1 x 8
Fly Machine
2 x 15
Seated Shoulder Press /ss/ Lateral Raises
2 super sets of
70lbs x 12 on SSP
40lbs x 8 on LR
Cable Pressdown
8 x 5-15 (various weights)
Hey Bison, just dropping by to see how the epicness is coming along. Looking swole…doesn’t look like the shrimp hurt much…lucky bugger. Sorry about your ear though…and the lack of spotter…and having to study like a maniac so you can be all rich and drive a lambo in 8 years…
Keep on slogging away…it appears to be working 
^lulz^
Light Back and Bi’s
Warm ups
Bent Over DB Row
80 x 13
90 x 13
110 x 10
130 x 5
Wide Grip T Bar Row
4 plates x 3 x 8-10
Hammer Strength Pull Down
2tp x 20
4tp x 15
6tp x 12
Rear Delt Flys
4 x 8-12
Close Grip Chinups
4 x 6-8
Lat Pulldowns
CG - 2 x 12
WG - 3 x 8-12
[quote]figuremuscle wrote:
Hey Bison, just dropping by to see how the epicness is coming along. Looking swole…doesn’t look like the shrimp hurt much…lucky bugger. Sorry about your ear though…and the lack of spotter…and having to study like a maniac so you can be all rich and drive a lambo in 8 years… Keep on slogging away…it appears to be working
[/quote]
Thank you my lovely friend
^
^
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Dude, that drawing. Pretty much exactly what getting my masters was like.
^so much truth^
Heavy Chest Shoulders and Triceps
Decline Bench
135 x 10
225 x 10
315 x 6
365 x 2
395 x 1
420 x 1 (<-NEW PR)
HS Plate Loaded Incline (up, pause, negative down)
4tp x 2 x 5
6tp x 5
6tp +2, 25lb x 3
Standing Shoulder Press (1 arm at a time)
75 x 5
95 x 5
110 x 3 (<-after doing the chest stuff, these were brutalizing)
Plate Loaded Dip Machine (a godsend for my shoulder)
4tp x 15
6tp x 11
8tp x 7
10tp x 1 (+1 cheat) (<-brutalizing)
HS Chest Press/Fly (starts wide, as you push up comes in)
4tp x 3 x 15 (just stretch it out)
Pressdown
1 x 25
for teh lulz
Heavy Legs
Was dragging at first, then got to feelin good.
Warm ups (lots of stretching)
Squats
135 x 10
225 x 2 x 5
315 x 5
405 x 3
505 x 1 (<-Yes. F’ing, Yes.)
Leg Press Wide Stance (I have heard it called frog press?)
6tp x 20
8tp x 15
10tp x 10
Stiff Leg Deadlift
135 x 20
225 x 15
315 x 10
Single Leg Extension (1 count pause at the top)
3 x 10 (hurt. bad.)
Overall, good workout, felt like puking, fun overall.
I had legs (quads and calves) today…not QUITE as massive as your numbers (ya rly) and my coach took one look at my face after atg squats and a pr on hacks and ran over and fetched a trash can. Do want. For some twisted reason, I love that feeling Nice work son