^yes, I know, arms on my legs, it was the second rep, I am not really counting it
Legs
So I began deadlifting for the next couple weeks…totally did not anticipate how sore my back would be after benching yesterday. I got some liquid chalk and am using that in place of wraps (normal chalk isnt allowed at my gym). It worked pretty well.
Warm ups
Sumo Deadlift
135 x some x some
225 x 2 x 5
315 x 3
405 x 3
505 x 2 x 1
525 x MISS (<-bar ripped out of my hands bout an inch from lockout)
Front Squat with pause
135 x 2 x 5
225 x 7
275 x 5
(cut it off here - my left shoulder is hurtin from yesterday, and this was rippin it up)
Frog Press
14tp x 8
16tp x 6
18tp x 4
20tp x 2
22tp (+20lbs) x 2ish
Single Leg Extensions
3 x 10-12
Single Leg Laying Curls
3 x 10-12
^cant get the 5th plate to stay on the hammer strength pulldown? mini bands ftw.
Heavy Back
Pullups
some x some
DB Row
110 x 2 x 10-12
120 x 2 x 8-9
130 x 2 x 5-6
Wide Grip Row on Chest Press (stood over HS incline, wide, supinated grip. the ROM wasnt much, but it pulled real tight on my upper lats/rear delts-one side at a time)
4tp x 18
6tp x 13
8tp x 10
10tp x 6
DWRDTTMJ
70 x 12
90 x 9
110 x 4
HS Pulldown
6tp x 10
8tp x 10
10tp x 2 x 5-7
Ill admit, I began to wear out real bad right about here, so I switched to light stuff
Face pulls
/ss/
Standing Low Row with Rope attachment
/ss/
Mini Bands
3 x 10-15
Never thought I would say this, but that HS machine actually looks kinda cool. Only bacause of that epic band rig though.
Nice work on all the recent PRs.
[quote]DoveofWar08 wrote:
Never thought I would say this, but that HS machine actually looks kinda cool. Only bacause of that epic band rig though.
Nice work on all the recent PRs.[/quote]
You do what you gotta do to make it work.
Thanks bud.
^i always try to look my best when workin ma gunzz
Did biceps today alongside cardio.
Standing BB Curl
135 x 2 x 6
115 x 2 x 8
95 x 2 x 10-12
Standing Hammer Curls
70 x 10
90 x 6
/ss/
Seated Strict Form Curls
40 x 2 x 8-10
Hammer Strength Curl
4 x 8-12
Gopher Wheel
go home, i get to sleep in tomorrow.
^this will be my son someday
Speed bench, pump/burn chest shoulders and triceps
Warm ups
Speed Bench
225 x 8 x 3 (+3 for lesser lulz)
Hammer Strength Chest Press (fast up, negative down)
4tp x 17
6tp x 13
8tp x 10
DB Pullover
/ss/
DB Flys
2 x 10 both(slow movement, squeeze and hold at bottom)
^burned like hell
HS Shoulder Press
2tp x 21
4tp x 15
6tp x 10
Single Arm Lateral
2 x 8-10 (slow, squeeze at top)
Rope Overhead Extensions
3 x 15-20
/ss/
Rope Pressdowns
3 x 8-12
^burned like hell…seriously
Mini Bands
^the “fluff” room of my gym, where it feels like a cool 75 degrees instead of the 90 in the iron room
Pump/Burn back biceps and traps
Pretty much everything was done slow, squeeze/pause at contraction, etc
Warm ups
Pull Ups
BW x 4 x some
Wide Grip Bent Over BB Row
135 x 2 x some
225 x 2 x 10-12
275 x 2 x 8
HS Pullover
4tp x 15
6tp x 2 x 8-12
Wide Grip Cable Row
3 x 10-15
Close Grip Lat Pulldown
3 x 10-15
Cable Curls (alternating supinated and reverse grip)
6 x 8-12
Shrugs (standing over HS Chest press)
4tp x 25
6tp x 20
8tp x 15
Wide grip Pulldown
2 x 15-20 (burnout of sorts)
Im back Asshole im still down here lifting and ill keep you posted with what ive done today
[quote]TexanBadAss wrote:
Im back Asshole im still down here lifting and ill keep you posted with what ive done today[/quote]
my boy is back
Bench press
8185
5225
3235
1275
1*295
Close grip bench
3 reps of 205
3 reps of 210
3 reps of 225
Reverse Grip bench
135 by 10
135 by 10
185 by 10
Shoulder press
110 10
110 8
1356
1554
Tricep pull down and over head
15 reps of 110 for 3 sets
Bent over row
135* 10
1558
185 8
Wow, still some pretty beastly things going on in here.
Welcome back TBA.
cardio…thank God there is pro football on the TV’s
Warmups
Core workoutzz
some x some on both…
Ab Wheel Rollout
/ss/
Dragon Raise
Ab Machine
/ss/
Lower back Machine
Cardio
[quote]TexanBadAss wrote:
Bench press
8185
5225
3235
1275
1*295
Close grip bench
3 reps of 205
3 reps of 210
3 reps of 225
Reverse Grip bench
135 by 10
135 by 10
185 by 10
Shoulder press
110 10
110 8
1356
1554
Tricep pull down and over head
15 reps of 110 for 3 sets
Bent over row
135* 10
1558
185 8
[/quote]
atta boy
Ooohh, man log…
I enjoy the fantastic amount of visual aid provided here. Reminds me of my own log 
p.s. it did come up forever ago, but Inception is def. my favorite movie
[quote]MissPlucky wrote:
Ooohh, man log…
I enjoy the fantastic amount of visual aid provided here. Reminds me of my own log
p.s. it did come up forever ago, but Inception is def. my favorite movie[/quote]
We do what we can, cant break up the hip hop sensation that is DIXIES FINEST and TEXANBADASS with their debut album “THE STATE V THE BROTHERHOOD OF IRON.”
anyways…
Inception was incredible.
^damn blurry camera phone. 455lb decline grinder
Max/heavy chest shoulders and triceps
Followin Dave Tate’s style of warm ups.
Warm ups
Decline Bench
135 x 2 x some
225 x some
315 x 3
355 x 3
385 x 3
415 x 1
435 x 1
455 x 1 (<-PR…grinder)
This was a ridiculous grind, I almost dont want to count it. But who am I kidding, Im a narcissistic bastard, of course I am counting it.
Floor Press with full pause
225 x 2 x 5
275 x 5
315 x 2 x 1
HS Incline Bench
4tp x 15
6tp x 10
8tp x 4 x 4 (up, squeeze/pause contraction, down)
Standing Military Press
135 x 3 x 10
155 x 8
^my left shoulder was hurtin, so I went light
Plate Loaded Dips
4tp x 2 x 12-15
6tp x 10
8tp x 6
Pushdowns
2 x 20
Regarding the “grinder”…hell yeah count it! You got it up? It counts!
Just out of curiosity, what grip do you take with your Military press?
[quote]inkaddict wrote:
Regarding the “grinder”…hell yeah count it! You got it up? It counts!
Just out of curiosity, what grip do you take with your Military press?[/quote]
Thanks bud.
If you are referring to how wide/narrow, I go the same as my bench grip, give or take an inch.
If you are referring to my hands, I usually go back and forth between suicide and normal, usually suicide the light weight, normal the heavy sets.
[quote]DixiesFinest wrote:
[quote]inkaddict wrote:
Regarding the “grinder”…hell yeah count it! You got it up? It counts!
Just out of curiosity, what grip do you take with your Military press?[/quote]
Thanks bud.
If you are referring to how wide/narrow, I go the same as my bench grip, give or take an inch.
If you are referring to my hands, I usually go back and forth between suicide and normal, usually suicide the light weight, normal the heavy sets.[/quote]
I was referring to hands, thanks. Suicide on all sets for me. Something doesn’t feel right with a full grip. I’ve never done them with a reverse grip though.
Its days like this that I wonder why I subject myself to this. Then I kick my own ass and say get over it. “Thank God therapy doesnt work on us.”
Cut a ton of volume, I didnt get any sleep last night and woke up pukin this morning. Its a living, law school is.
Warmups
Deadlift
135 x some x some
225 x 2 x 3
315 x 3
405 x 3
505 x 2 x 1
515 x 2 x 1 and 2 misses (grip gave out completely)
got real pissed, put my straps on, got BIG TIME (former bodybuilder, owner of the gym) to hit me cross the face
555 x 1 (<-suck it allergies and sickness)
Leg Press with pause at bottom
10tp x 10 x 5 (30 second rest between sets, 6 sets of close stance, 4 of wide stance)
Done. Ill do light stuff later.
The symbol at the top is “Sacrifice”
