Biceps triceps today
ez bar curl
warm ups
75x8
95x8
95x8
Overhead rope extensions
warm ups
65x8
80x8
80x8
Incline curls
35x8
40x8
40x8
PJR pullovers
80x8
85x8
90x8
1 arm concentration curls fst7
15x12
15x12
15x12
15x12
15x12
15x12
15x12
flexing and stretching in between
straight bar pushdowns fst7
50x12
50x12
50x12
50x12
50x12
45x12
45x12
same stretching flexing in between
my arms were pumped like hell for the first time in forever, i wanted to change my shirt after but i couldnt physically move my arms around to do it 
Hahahaha
Arms on SWOLE.
You sore from yesterday? I’m never sore just made swollen.
[quote]Ct. Rockula wrote:
Hahahaha
Arms on SWOLE.
You sore from yesterday? I’m never sore just made swollen.[/quote]
not really sore man I dont get sore often at all lol except triceps sometimes
gonna slam another shake right now with
oats
egg whites
whey
had a random tbsp of pb earlier so no more fat for the day, also had a cup of freek yogurt so i can have
20g carb, 120g protein left. might have some baked lays with my shake mm
Ok yes i did get sore haha, lats got sore last night and still are today, arms are also sore
breakfast… lol
whole package of pasta white cheddar
1 can cream of mushroom soup
2 slices fat free cheese
15g fat, 150g carb, 40g protein - delicious!!
mid morning
1 cup egg whites
1 cup oatmeal
2 scoops madd mass
2 tbsp peanut butter
lil milk
1 scoop whey
70g protein, 150g carbs, 20g fat
now
2 scoops mad mass
1 scoop whey
90g carb, 50g protein
post workout, when i have it probably later tonight around 8:30pm
2 scoops mad mass
1 scoop whey
90g carb, 50g protein
totals with all dat shii
480g carb, 210g protein, 35g fat
later i will have a double baconator from wendys because that fits perfectly into my macros right now, coincidence, no, excellence, yes
[quote]Blackaggar wrote:
Ok yes i did get sore haha, lats got sore last night and still are today, arms are also sore
breakfast… lol
whole package of pasta white cheddar
1 can cream of mushroom soup
2 slices fat free cheese
15g fat, 150g carb, 40g protein - delicious!!
mid morning
1 cup egg whites
1 cup oatmeal
2 scoops madd mass
2 tbsp peanut butter
lil milk
1 scoop whey
70g protein, 150g carbs, 20g fat
now
2 scoops mad mass
1 scoop whey
90g carb, 50g protein
post workout, when i have it probably later tonight around 8:30pm
2 scoops mad mass
1 scoop whey
90g carb, 50g protein
totals with all dat shii
480g carb, 210g protein, 35g fat
later i will have a double baconator from wendys because that fits perfectly into my macros right now, coincidence, no, excellence, yes[/quote]
WAT? no Thanksgiving feast? Do they not celebrate Thanksgiving in Canada?
[quote]spar4tee wrote:
[quote]Blackaggar wrote:
Ok yes i did get sore haha, lats got sore last night and still are today, arms are also sore
breakfast… lol
whole package of pasta white cheddar
1 can cream of mushroom soup
2 slices fat free cheese
15g fat, 150g carb, 40g protein - delicious!!
mid morning
1 cup egg whites
1 cup oatmeal
2 scoops madd mass
2 tbsp peanut butter
lil milk
1 scoop whey
70g protein, 150g carbs, 20g fat
now
2 scoops mad mass
1 scoop whey
90g carb, 50g protein
post workout, when i have it probably later tonight around 8:30pm
2 scoops mad mass
1 scoop whey
90g carb, 50g protein
totals with all dat shii
480g carb, 210g protein, 35g fat
later i will have a double baconator from wendys because that fits perfectly into my macros right now, coincidence, no, excellence, yes[/quote]
WAT? no Thanksgiving feast? Do they not celebrate Thanksgiving in Canada?[/quote]
Its a totally different date in Canada, I usually go to my grandmothers house for dinner during it, think it already happened im bad with dates. I know its not today though
Last nights workout
Deadlifts
135x3
225x1
315x1
365x1
405x1
455x1
500x1
Leg curls
95x8
105x8
125x8
150x8
Hack squats
2ppsx8
4ppsx8
6ppsx8
DB SLDL
70x8
105x8
120x8
Leg press fst7
5pps 12 reps, 7 sets
Leg curl fst7
95x 10 reps, 7 sets
hurts to walk today
Todays workout
Barbell Bench
135x10
155x5
185x5
225x5
275x2
315x1
335x1 this went up easy just stopped here
Incline barbel bench
135x8
185x8
225x8 - this always gives me a huge upper chest pump
Deadstop HS flat bench - try this i invented it today. Put 2 plates under the arms u press so its elevated a bit and bring a deadstop to every rep this hit my chest great and you can go heavy. Also it doesnt hurt your shoulder
1ppsx8
2ppsx8
3ppsx8
4ppsx8
Cable flys fst7
25x 12 reps, 7 sets
50lb db chest stretch on flat bench x30 seconds
Barbell shrugs
135x8
225x8
3158
405x8
HS shrugs fst7
3ppsx 12 reps, 7 sets
Your training inspired me to do a rest pause set on low DB incline presses today, I gotta include those more they felt great.
Cmon dude
You can go heavier on those cable flies.
Don’t be a pussy
[quote]Ct. Rockula wrote:
Cmon dude
You can go heavier on those cable flies.
Don’t be a pussy[/quote]
Yeah I could lol im not used to painful chest pumps Im easing into it, how much u use? huh huh
Jake - thanks man
PPat - Intensity techniques for the win lol
[quote]Blackaggar wrote:
[quote]Ct. Rockula wrote:
Cmon dude
You can go heavier on those cable flies.
Don’t be a pussy[/quote]
Yeah I could lol im not used to painful chest pumps Im easing into it, how much u use? huh huh[/quote]
I’ve been as high as 140.
Id start at 70 and increase each set. From 12 reps down to 6 reps.
[quote]Ct. Rockula wrote:
[quote]Blackaggar wrote:
[quote]Ct. Rockula wrote:
Cmon dude
You can go heavier on those cable flies.
Don’t be a pussy[/quote]
Yeah I could lol im not used to painful chest pumps Im easing into it, how much u use? huh huh[/quote]
I’ve been as high as 140.
Id start at 70 and increase each set. From 12 reps down to 6 reps.
[/quote]
ohhh well i think ramping down the reps would be awesome im deffo trying that lol. 140 is beast but yeah i feel like a pussy now with my friggn 25s god
Lol 25 is pretty depressing. I wept a lil when I read it.
It is odd though…I never see anyone doing those with any real weight…always 3 or 4 plates
Whyyyy?
[quote]Ct. Rockula wrote:
Lol 25 is pretty depressing. I wept a lil when I read it.
It is odd though…I never see anyone doing those with any real weight…always 3 or 4 plates
Whyyyy?
[/quote]
Lol i honestly cannot wait to have my next chest workout to redeem myself now
Lol until then nothing you do matters
Pfft
[quote]Ct. Rockula wrote:
Lol until then nothing you do matters
Pfft[/quote]
thanks buddy!!!