bench
45x10x2
85x5
95x5
110x7
db ohp
25x10x4
leaning laterals
20x10x4
cable fly
12.5x8x8
cable rear delt
7.5x15x3
TREADMILL: 30 min
Seckzi benching
oh ya…now I recognize them!
what do you DO on the treadmill to make it interesting?
(that could sound bad if you let it)
[quote]mom-in-MD wrote:
what do you DO on the treadmill to make it interesting?
(that could sound bad if you let it)
[/quote]
Not a whole lot, really. The cardio machines all have TVs but I don’t watch them much. I usually have trouble following shows with actual plots and I still haven’t learned the local cable station channels. I usually just put on an upbeat Pandora station and go. Skrillex has been my go to lately.
I think ss cardio is boring, but (and this is kinda cheesy) knowing that every step I take is getting me closer to my goal is usually enough to get me going and keep me going as long as I need to.
Smokin VIXEN booty FTMFW.
I ordered the mag10 Pulse fast with my Flameout today. Stoked cuz I got to pick my flavoring (I kinda spilled my entire last bottle of berry)
I will probably just keep individually replacing the components of my Anaconda protocol as they run out… They seem to be running out unevenly. I think its the Surge Workout Fuel that I have noticed giving me awesome extra pump.
Weird side note Anaconda is a word I really can’t say properly… Must be my tongue piercing… so everytime someone points at my nalgene bottle and says “what’s that?” I have to brace myself for an embarassing speech impediment incident LOL.
So remind me, what supps if any do you take right now?
[quote]Hallowed wrote:
Smokin VIXEN booty FTMFW.
I ordered the MAG-10 Pulse fast with my Flameout today. Stoked cuz I got to pick my flavoring (I kinda spilled my entire last bottle of berry)
I will probably just keep individually replacing the components of my Anaconda protocol as they run out… They seem to be running out unevenly. I think its the Surge Workout Fuel that I have noticed giving me awesome extra pump.
Weird side note Anaconda is a word I really can’t say properly… Must be my tongue piercing… so everytime someone points at my nalgene bottle and says “what’s that?” I have to brace myself for an embarassing speech impediment incident LOL.
So remind me, what supps if any do you take right now?[/quote]
Spilled the berry flavoring? I bet that made a lovely mess. Those little bottles are dangerous around me.
The Anaconda speech impediment reminded me of this. Totally unrelated but I think its hilarious.
Regularly? Not many and most of them I don’t really consider supplements. Acidophilus daily, casein (can’t do whey. ever.) and fish oil as my macros require them, creatine, and ECA (minus the “A”) most mornings.
I’ve either sampled or used other things inconsistently but those are my regular, go-to items.
hmm, how do you DO the EC?
seems to be the thing.
[quote]mom-in-MD wrote:
hmm, how do you DO the EC?
seems to be the thing. [/quote]
I believe the official way to do it is 25mg ephedrine, 200mg caffeine (+ baby aspirin) every 4-6 hours before about 4pm (you take it too late and you won’t fall asleep).
The way I do it is 1-2 cups of coffee in the morning + 12.5mg ephedrine and then possibly second dose around 1-3pm. I don’t usually do it on high days.
Primatene and Bronchaid are two OTC cold/allergy meds that contain ephedrine. They also contain guaifenesin. Ever since I’ve moved south, it seemed like my alergies have been constantly acting up so these do double duty for me. lol. If I didn’t take something like that, I’d be taking something else that helped with the the gunk buildup.
We decided to drop my max by 10% on DL. Its back down to 240.
dl
135x5
155x5
180x5
205x7
ohp
50x5
60x5
70x5
super set
db ham curls 15x10, 10x12x4
kb hip thrust 24x12x5
dogsled
low push-4 plates x8
backward drag–4 plates x2
Ben Bruno had an article about ridiculous glute/ham exercises a while backI just remembered that I wanted to try the db ham curls. I tried to keep my hips off the bench and my legs in line with my torso, but I’m not so sure I did. Regardless, they were pretty rough especially super setted with the hip thrusts.
SH and a friend that has the resources to build metal things had been working on making some sort of sled/prowler thing. Friend just finished it and brought it into the gym this week and it is freakin’ awesome. Its basically built like the Rogue Dogsled, but I still call it the Prowler anyway…Whateva.
It took me forever to get through all of those trips and my legs are still dead.
Having trouble loading video. Will try again tomorrow.
Girl that berry die day I walked into the gym looking like a backalley abortonist! It was all I could do not to say “what.? I’m on the rag” to the horrified desk clerk. I contained myself and went with “you don’t want to know” LOL.
Having trouble picturing the DB ham curl too!
… I like brutal posterior chain exercises!
Oh and YeH you@ getting access to a prowler! Good stuff
EDIT: bahahaha! Video loaded LMFAO! GAWD I’M dying laughing. Of course the next time I try to say Anaconda I will inevitably not be able to stop myself from saying"like the thnake!" And then bursting into hysterical giggles. Dear gawd let the next dude to ask me not be fucking cute.
you live in the south now? o_O
[quote]mom-in-MD wrote:
you live in the south now? o_O
[/quote]
I know right?
O HAI STITCH
Oh hai spar4tee! I got so excited about talking about cardio I almost missed you up there.
It was this article that I got the idea from. http://www.T-Nation.com/free_online_article/most_recent/exercises_youve_never_tried_hamstring_and_glute_edition&cr=
And here is the specific exercise.
After watching that again, I definitely did not control the weight as well as I should have and I know that I didn’t keep my thighs parallel to the floor the whole time…
Dude! “Prowler” has been a huge hit. The gym wouldn’t buy one because they didn’t think it would be useful, but there has been, like, a line to use it all week. There had to be at least a dozen people that used it just while I was there yesterday.
MiM - Yis. I moved a while ago to be closer to SH. Weather is so nice by my standards, but allergies are brutal.
Imma try those tomorrow. Thanks.
yep the weather is nice. Been a warmish winter…if your allergies are bad now though I hope your ready for Spring.
wait no Im not, watched the vid. looks too hard, haha.
Maybe your gym will get some prowlers then!
[quote]mom-in-MD wrote:
Imma try those tomorrow. Thanks.
yep the weather is nice. Been a warmish winter…if your allergies are bad now though I hope your ready for Spring. [/quote]
[quote]mom-in-MD wrote:
wait no Im not, watched the vid. looks too hard, haha.
Maybe your gym will get some prowlers then![/quote]
lol! A friend’s lady friend said the magic words (wants a bigger, rounder butt) so I was happy to put her through that little super set…I love giving people hard new exercises…It’s pretty brutal but she managed it just fine. You can do it too MiMs! Try it out sometime 
Warmer winter indeed! Allergies aren’t awful right now. I just seem to always be a little stuffy and yucky. I think its a combo of allergies and the colder, drier air. Usually when it bothers me most, others are complaining too. So I guess I’m not just a total weirdo.
Lifted yesterday. I’ve been having major issues with energy and motivation lately. Like, I get to the gym and all I really want to do is find ways to avoid lifting. It probably isn’t really “major” by most people’s standards, but its rare for me to not be ready to tear shit up by the time I get to the gym.
My numbers have been pretty normal, but things just haven’t felt good, if that makes any sense. Maybe this is my body saying “Fuck you. Give me the 80 bazillion calories you were giving me last month”. Maybe its totally unrelated to the diet. This wouldn’t be the first time that I went through a phase where I didn’t really care. Whateva whateva. I’ll adapt.
On a more positive note, I’m currently around 137.5 and BF read 20(point something) yesterday. Down a bit on both. Again, I’m not sure how accurate either are (carb cycle means my wt tends to fluctuate and who ever knows about those BF analyzers), but the general downward trend continues. Wee!
m pulldown
105x10
110x10x3
db row
60x10x3
hs low row
+90x10x4
smith shrug
+110x12x4
m preacher
+40x12x4
kb hammer curl
4x12x4
bb curl
45x8x4
finisher: 20x a bunch
TREADMILL 30 min
Fasted morning cardio and abs! Around 1:00pm. lol.
TREADMILL: 30 min
leg raise 10x4
kb twist 10x10x4
I hear ya on the motivation part. It happens.
How is the IF’ing goin for ya?
[quote]mom-in-MD wrote:
I hear ya on the motivation part. It happens.
How is the IF’ing goin for ya?
[/quote]
IF is going good. The last 2 days I didn’t break my fast until about 3:00. I’m able to go later than when I first started, which is good because sometimes I have no choice but to eat my last meal at 9 or 10. I’m also getting a better idea of how to split my meals. Early on, I had a little trouble with having way too much food to eat at the end of the day but not so much anymore.
The biggest problem (for everyone else) is that I will turn into an epic bitch with zero patience when I am ready to eat and something is preventing me from eating. But by now the people close to me should know better than to get between me and my food.