[quote]theBird wrote:
tick, tick, tick…
BOOOOOM!!!
Bird has arrived.
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lulz, awesome! Glad to have a lil aviation around here. Stop by anytime!
box squat…worked up to 365x1…lifetime pr. hahahaha
Shoulder is a bit sore from all the pressure but other than that i feel good, icing the fuck outta it right now. Did a bunxh oflighter ciruit kinda shit, might post tomorrow but main point was i hit that nastty ass weight.
hmmm shoulders still a bit angry this morning. Leading me to the conclusion that low bar puts to much pressure on my neck shoulder to make it a good long term thing. Ill be performing high bar regular squatting but also on DE days ill stick to half front squats half zerchers for speed.
pin press from #13 with fat bar (overhead press that is)
70x10
90x4
110x4
130x2
150x2
160x1/110x12 grueling sets
Neutral grip db’s flat bench ss with tbar row
40’sx20/50x25
60’sx20/75x25
70’sx18/100x25
40’sxsome twist and press style…these are my new favorite/75x25
bent flys
15’s20
25’sx20
15’sx20
Band ext ss with hammers w/ squeeze
MMX40/15’sx20
MMx40/25’sx15
Fat bar curl/elbows out incline ext/side plank
3 rounds various weights, high reps
Bunch of other shit, db rows, shoulder prehab shit, abs etc… bunch of blah got super swole hehe.
super fun day feeling mad good.
did alot of running, ate a shit load and drank some fucking wine. Was nice. Full as fuck today didnt even eat breakfast im literally just still full from lat night lol.
Speed day today…yumski.
feel obliterated already…
speed front squats to a lower box height, ss with speed fat bar deads (1 rep conven. 1 rep sumo)
95x10/110xsome
135x2/200x2|x5 with a wide squat, x5 with a narrow squat|x2, 20 sets total, 10 wide, 10 narrow.
Did this with pretty much 10 seconds rest between exercises, just enough time to walk over to the other bar, it was pretty epic i must say.
Split squats ss with rack chines
Bwx12/15
25’sx12/Bwx15|x2
Plank side lifts and glute bridge circuit(single leg)
BWx30 seconds/20 lifts a leg/12 lifts a leg|x3 rounds
Was fucking toasted after this, so i called it a day, back was a little angry with all the deads, but i iced it and im gonna go for a walk and loosen that bad boy up. Taking tomorrow off of work so its gonna be a nice and early speed bench day 
then i got the house to myself all day so…FUN TIMES CHILLING CHILLING
Muska chillin chillin
If anyone knows that reference… love.
[quote]bignate wrote:
Muska chillin chillin
If anyone knows that reference… love. [/quote]
I googled it and somehow ended up wasting 3 minutes of my life watching people play tony hawk 64 on youtube…
Just wondering bro, how long do you spend in the gym, from the moment you step your foot in until the moment you walk out??
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[quote]Spock81 wrote:
[quote]bignate wrote:
Muska chillin chillin
If anyone knows that reference… love. [/quote]
I googled it and somehow ended up wasting 3 minutes of my life watching people play tony hawk 64 on youtube… [/quote]
hahaha tony hawk 64 is my shit!!!
Maybe only topped by playing super smash bros 64 as a drinking game…
[quote]theBird wrote:
Just wondering bro, how long do you spend in the gym, from the moment you step your foot in until the moment you walk out??
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depends, the speed day yesterday i spent maybe 30 minutes waiting for my buddies to show up so i just foam rolled and stretched a shit load, so i then we started lifting right away when they got here and it took 45 min to do that session but it was super tiring.
The other day doing max upper body, i think i spent 2 hours liftings and probably about 30 minutes rolling out.
Yesterday for running, i did maybe 20 minutes stretching or so and 40-60 minutes of running.
Something like that?
Hahaha, if its up to me i usually like intense workouts that are brief but then if i have time i really like just fucking around with the weights and doing lots of extra stuff just here and there. I dont even write down alot of the shit i do, its just fun time. haha, i love the iron man.
Great day…i think
Speed bench with fat bar ss with reverse fly
140x10x2/15’sx10x10
140x10x2 no flys
twist presses on a super low incline ss with tbar row, both exercises were done nice and slow, controlled tempo
40’sx20/50x25
40’sx20/75x25|x2
Twist presses ss with tbar rows, squeeze presses on a medium incline
25’sx20/75x25
25’sx20/75x25 fucking fried at this point
Band extensions ss with seated db curl
MMx40-50/25’sx20|x2
Seated db power clean/side raise/front raise complex
8’sx15/15/15|x2 rounds, actually super brutal when done controlled
Plate pinches ss with elbows out extensions done slow and no lockout
3 5’sxfailure/15’sx40|x2
Side laterals
15’sx20/20
DB row
40x2x40
Seated GMS
45x20
65x20
85x20
total time, about an hour and a half.
O and bird, i work out in my basement so it cuts down on time cuz you know i dont hvae to go anywhere just down some steps
Yer, I’m thinking about making my own home gym. But I was thinking the other day, that the whole process of getting ready to go somewhere to lift helps me get into the zone.
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[quote]theBird wrote:
Yer, I’m thinking about making my own home gym. But I was thinking the other day, that the whole process of getting ready to go somewhere to lift helps me get into the zone.
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thats me coming home to lift. Or me stretching out, or me warming up. OR me all day 
been a few days, took the weekend real easy, except i did a shitload of chores so i didnt want to push to hard on the back yesterday it was quite sore from stacking wood like a bitch
7/23
Front Box squats
135x3/3
185x3
225x3
275x3
135x15,15
Single leg glute bridge ss with fat bar hold
Bwx12/110xhold
“”/200xhold
“”/290xhold
340xhold,hold
Lunge off foam
25’sx12,12 did some rack chins too
Fat bar row and abs
90x25x3/abs
lots more abs…
lameski things.
Tired.
reverse grip fat bar bench
70x10
110x5
160x3
200x3
250x1
275x1
110x40 something
Seated overhead press on floor from pins ss with db rows
70x10/40x20
90x10/60x20
110x10/80x20
70x20/80x20
bunch of bunch of other shit, not really that important but lots of back triceps and core work.
O and rock, i tried full contact twists with a 25 on the bar…god DAYYUYYYYUUUUMMMMMM! my core got owned to fuck.
Solid day, bench felt good, especially for reverse grip, left shoulder feels sore as fuck, think i slept on it wrong. O well. Sprint city tomorrow, should be fun fun
Feeling a bit bland lately, i think i new some new goals for real life, not lifting. Maybe. There is a fine ass bitcht hat just moved into the lab down the hall from me, maybe gonna need to make her a goal. lol. and not do so many drugas.
Whats the point of the reverse grip bench?
What are full contact twists? Whatever they are, they sound good.
I know what you mean by feeling a bit bland. Sometimes its easy to get stuck in a rut. A holiday always refreshes the mind and body.
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those twists are all kinds of nasty lol
How does your core feel now? And were they slow and controlled or explosive?
Jethro Tull fan eh Nate? Good lad
[quote]theBird wrote:
Whats the point of the reverse grip bench?
What are full contact twists? Whatever they are, they sound good.
I know what you mean by feeling a bit bland. Sometimes its easy to get stuck in a rut. A holiday always refreshes the mind and body.
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reverse grip is easier on my shoulders, works the triceps and postierior head of my shoulders more than a regular bench. If my reverse grip goes up…my regular grip does too
[quote]Ct. Rockula wrote:
those twists are all kinds of nasty lol
How does your core feel now? And were they slow and controlled or explosive?
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went for explosive…shit was crazy, well i kinda did like a controleld and slow down to one side, then explode up to the middle, then slow and controlled down the other sidee. My core is fucked up man.,