Holy shit Dixie, nice pull!!! And after having morning sickness (haha), that’s even more brutal.
I think “Sacrifice” should be replaced with “Determination”
[quote]inkaddict wrote:
Holy shit Dixie, nice pull!!! And after having morning sickness (haha), that’s even more brutal.
I think “Sacrifice” should be replaced with “Determination”[/quote]
Thanks Ink, I was gettin frustrated, so I switched back to conventional (my go to for deadlift), put the straps on, and just letter rip.
I swear though, after the leg pressing without a meaningful break I could barely walk back to the locker room.
I did 10 plates on the leg press yesterday too. It was a drastic change to my regular weight so I’m definetely feeling them.
You having problems walking too? 
[quote]DixiesFinest wrote:
[quote]inkaddict wrote:
Holy shit Dixie, nice pull!!! And after having morning sickness (haha), that’s even more brutal.
I think “Sacrifice” should be replaced with “Determination”[/quote]
Thanks Ink, I was gettin frustrated, so I switched back to conventional (my go to for deadlift), put the straps on, and just letter rip.
I swear though, after the leg pressing without a meaningful break I could barely walk back to the locker room.[/quote]
Right one man. Lately, if I miss my top end pull I just reset a minute, and give it hell again. Works for me so far!
[quote]Nikki9591 wrote:
I did 10 plates on the leg press yesterday too. It was a drastic change to my regular weight so I’m definetely feeling them.
You having problems walking too? :P[/quote]
Eh, slight soreness, not bad at all.
What I am more surprised about is that my lower back is not sore at all, not sure what to make of that.
^for Ink, “Determination”
Heavy Back, Biceps, Traps
Warm ups
Pendlay Rows
135 x some x some
225 x 5
275 x 5
315 x 5
335 x 4
355 x 2
Bent Over DB Row
110 x 2 x 10-12
120 x 2 x 8-10
130 x 8
Face pulls with rope from low
3 x 8-15
Close Grip Lat Pulldown
3 x 8-13
Hammer Curls “just a lil swing n squeeze”
70lbs x 10
80lbs x 7
90lbs x 2 x 4-5
Shrugs
8tp x 2 x 15
10tp x 2 x 8-12
Wide Grip Pulldown
2 x 20
Monster Pendlay rows man! 355x2? That’s insane, kick ass bro.
^if you have never heard of these guys, shame on you.
Warm ups
Kneeling Cable Abs
5 x 12-15
Roman Chair Knee Raises
5 x 8-12
Cardio
^damn!
Speed Bench, pump/burn chest shoulders triceps
Warm ups
Speed Bench
225 x 8 x 3
DB Floor Press (these felt very weird, in a good way)
75lbs x 2 x 12-15
HS Incline press (fast up, pause top, slow down)
3tp x 12
4tp x 9
HS Chest Press (same as incline)
3tp x 14
4tp x 11
HS Shoulder Press (went real light)
2tp x 3 x 20
Laying DB Tricep Extension (on the incline bench - slow, pause, slow)
30lbs x 15
35lbs x 13
40lbs x 10
45lbs x 8
50lbs x 6
Standing Cable Fly
4 x 15
^shirt says “lift strong.” if you dont know what it is, check it out
http://www.elitefts.com/documents/liftstrong09.htm
its a great charity deserving of aid
Pump/Burn Back Biceps Traps
Warm Ups
Pullups
4 x some
Bent Over BB Row
135 x some
225 x 3 x 8-12
275 x 2 x 8
Wide Grip Pullover
/ss/
High Face Pull
3 x 12-15 (each)
Wide Grip Cable Row
3 x 10-15
Close Grip Lat Pulldown
4 x 10-15
Hammer Strength Bicep Curl
4 x 8-12
Wide Grip Lat Pulldown
2 x 20
^need some motivation?
Sunday Funday
warm ups
Ab Wheel rollout /ss/ decline situps /ss/ Dragon Raise
3 x 8-12
Seated Ab Machine /ss/ Back Extension
3 x 12-15
gerbil ball
Nothing about the ab-wheel is fun dude, nothing!
That video’s awesome, def inspiring.
^yes, I know, I look stupid. sue me.
Heavy Bench, chest shoulders and triceps
Warm ups
Band Resisted Bench Press (elite fts mini bands, est 65-75lb at top)
135 x some
225 x some
255 x 3
275 x 2 (got outta groove on 3, just went ahead and passed on last rep)
295 x 3
315 x 2
335 x 1 (<-PR)
350 x 1 (<-PR!)
Damn. that was heavy. TEXANBADASS, I expect your rebuttal soon.
DB Chest Press (fast up, slow down, its been a while since I did this)
70lbs x 12
90lbs x 9
110lbs x 6
130lbs x 3
HS Incline Press (wide grip)
4tp x 2 x 12-15
6tp x 8
8tp x 3
I do shoulders light both days, my left cant handle real heavy after heavy benching
Plate Loaded Shoulder Press
2tp x 2 x 15
2tp+50lbs x 10
4tp x 6
Plate Raise
2 x 12
JM Press in Smith Machine (took a while to get a feel - weight is what it would be on a normal bench)
135 x some
185 x 2 x 10-12
225 x 2 x 7-8
275 x 2 x 4-5
Pushdowns
1 x 25
^me today…I wish
makin some changes, tuesday is now gonna be Squat and legs, saturday will be deadlift and light back. Starting Ed Coans Squat cycle again, first week was 2 x 10 at around 65-70% of 1RM
Warm ups
Squats
135 x some x some
225 x 2 x 5
315 x 5
working sets
355 x 2 x 10
Holy damn, my legs were shakin. That was tough. Didnt have much time tonight, got studyin to get to.
Leg Extensions (pause at contraction)
4 x 10
Leg Curls (pause at contraction)
4 x 10
^love that line
heavy back, then biceps and traps
Warm ups
Bent over BB Row (took a wide grip, played fast with form)
135 x some x some
225 x 2 x 10
275 x 10
315 x 8
335 x 6
355 x 4
375 x 2
Bent over DB Row
130 x 2 x 8
Ghetto Rigged DB Row (lying on an incline bench)
60 x 12
80 x 10
Facepulls /ss/ Standing Low Row
3 x 10-15 (each)
Close Grip Lat Pulldowns
4 x 6-12
Cable Curls (alternating reverse and normal grip)
6 x 10
Seated Shrugs
4tp x 3 x 10
6tp x 2 x 6
Widest Grip Lat Pulldowns
2 x 15
^anybody see abzz yet?
Abs and Cardio
warm ups
Ab Wheel /ss/ Decline Sit Ups
4 x 8-10
Standing Sit Ups /ss/ Back Extensions
4 x 10
Treadmill with Incline
So I am pretty sure I have done something to an ab muscle, lower left. Tightens up uncomfortably every time I flex. ah well, such is lifting
^5 eggs scrambled, 9 pieces of turkey bacon, 2 pieces of honey wheat toast = WIN
Speed bench, pump n burn chest shoulders triceps
Warm Ups
Speed Bench
225 x 8 x 3 (+8 for greater lulz)
HS Chest Press (feet in the air)
2tp x 20
4tp x 15
6tp x 3 x 10
DB Pullover /ss/ DB Flys
60lbs and 40lb x 12 and 12
70lbs and 50lb x 11 and 9
80lbs and 55lbs x 10 and 8
Standing Military Press (alternating each set from front press to behind the neck)
135 x 6 x 10-12
Lateral Raises
4 x 8-10
DB Tricep Extension (laying on incline bench)
35lbs x 20
45lbs x 16
50lbs x 12
55lbs x 8
60lbs x 6
Pressdowns
4 x 12-15
For teh lulz
Cable Flys
4 x 15
Finished my civil procedure midterm, went with some fellow 1L’s to absolutely wreck a Chinese buffet to celebrate. WIN.
I think this plate was shrimp, sweet and sour chicken, black pepper chicken, sesame chicken, and sausage. Not pictured was the second plate of beef and rice.
^awesome.
Deadlift, light back/biceps
Making some changes, starting next wednesday, light back biceps and tris will be wed, saturday will be deadlift and heavy. im transitioning right now.
Warm Ups
Deadlift
135 x some x some
225 x some x some
315 x 5
365 x 5
410 x 6
yes, i am using 5/3/1. Win.
Rack Pull (2 inches below knee)
315 x 3
365 x 3
405 x 6
Standing Rear Delt Cable Flys
4 x 12-15
Medium Grip Cable Row
4 x 10-15
Close Grip Lat Pulldown
3 x 10-12
Widest Grip Lat Pulldown
4 x 12
Ouch.
^anthem for cardio days
Sunday Funday
Now that the weather is not 500 degrees (Im guessing…thats how hot it felt), I can do cardio outside the gym in the big field, they have an outdoor track path and cones, tires etc.
Warm ups
Kettle Bell Swings…with a dumbbell
25lb x 20
35lb x 15
45lb x 10
60lb x 10
HS Plate Loaded Preacher Curl
This machine is pretty interesting, where you put the weight determines what part of the movement is overloaded. I switched the weight each set, so did 3 sets of 3 sets (1 x middle, 1 x bottom, 1 x top)
3 x (3 x 8-12)
Kneeling Abs
4 x 12-15
Lap round the track (runnin on the grass)
35 yard suicides
puke
Lap round the track
This weather makes me nostalgic for football practice…then as I half puke half cough up lunch, I remember why I repressed those memories.
Ah football…I miss thee.