[quote]gregron wrote:
Legit front squats… Do you feel like you’re getting choked out by FS’s? I think its my structure or whatever but when I have the bar rested in that little nitch in my delts it is RIGHT on my throat/adams apple… sucks going “heavy”
if you’re grip on the lean away laterals becomes an issue, you can always try them out on an adjustable incline bench. Just lay on it sideways and adjust the incline to the right “lean away” angle. Just a thought.[/quote]
Yeah, FS always chokes me out pretty bad. I’m usually crazy red by a couple reps in. It’s one of the reason’s I haven’t gone for much higher reps on them. Might try 8 rep sets at some point, I can’t see myself going higher than that.
Good point on the learning laterals. I really like how they feel though, if anything I’ll sacrifice a little bicep work to keep them in at this point.
[quote]nlmain wrote:
paused front squats sound brutal and perfect.
progress is awesomesauce.
[/quote]
Oh, they were. lol. H4M in the BOI says pausing front squats is primarily to stretch the hips more than quad development though, so I might just go to regular FS and up the weight. It’ll still be killer lol.
HS Incline Cross-Body (I’ll describe it if people want me to, it’s an upper chest semi-isolation lift I got from a couple of the original BOI guys)
1p+25x8
1p+35x8
2px8
2p+10x6+2p
Smith Close-grip Press
205x6
205x6
205x6
205x5
Rope Pressdowns (slow positive and negative-really good feeling from these)
110x12
110x12
110x10
Cable Crossover FST-7
70x10 (7 sets) volume PR
Tried a couple different things for a last tricep lift (kickbacks, PJR pullovers), wasn’t a fan.
Settled on a pressdown(kinda like a dip motion) machine burnout
150x25
Done. Best Upper chest pump ever, tri’s are cashed too. whoo.
Edit: oh, and weighed in at 189 today, so up 9lbs at almost 3 weeks in. Not bad, slight increase in bf.
[quote]Nikki9591 wrote:
Hmm, I missed a lot.
Awesome news on the progress, congrats on the PRs, and I like the “shut up, it’s light weight” quote in the video.
[/quote]
Thanks!
Now if i could just get a Nikki log to follow, all would be good!
(hint hint hint hint hint)
[quote]elmore18 wrote:
Good stuff going on in here I’ll follow.[/quote]
Sweet! Appreciate you stopping in. Thanks!
One of my friends from back home is transferring down here for school, helping him move some of his stuff in today, then we’re hitting hams and traps. Looking forward to a swole session, I’ll try to get some vids. Be back in a couple hours.
These were killer, but something felt odd in the front of my knee for some reason. Not sure. I might drop the weight to clean up reps next week. We’ll see.
Face Pulls (on lat pulldown)
120x10
130x10
140x10 PR
First week of the new split completed, and so far, I really like it. Good pumps on everything, I don’t really feel run down at all, and moving good weight.
Good workout.
Hmm ok Rock. I wasn’t crazy about FST-7 on ham curls.
I’ll have to see if we have ankle straps so I can try that. If we don’t, i’ll try something else next week.
Thanks!
Funny story, I was DD for some friends at a party last night, and a guy came up and introduced himself, said he recognized me from the gym, and asked if I competed in powerlifting, because he always sees me doing heavy squats and deadlifts.
[quote]nlmain wrote:
you a celebrity Blaze ;)[/quote]
Haha. Hardly. Thanks though
[quote]tyler2009 wrote:
who was it??[/quote]
lol I’ll tell you tomorrow.
7-4-11 (Happy Independence Day!)
Back (thickness) and biceps (strict)
BB Rows
225x8 (really clean)
265x8
275x8
285x8 PR
(these trashed my lower back, knew deads were going to be limited somewhat by this exercise, but erectors were dying lol. Might just switch to Rack Pulls for the duration of using really heavy BB rows, not sure yet. I’ll still be getting a lot of lower back work between rack pulls and heavy BB hacks)
DB Rows
120x10/10
130x10/10
130x9/12
On the last set, left arm ( I do right arm first) for some reason I felt like I was going to throw up. I dropped the db and went over to the garbage can and fought the nausea for a couple minutes. It’s probably because of how fast I was going today (I’ll detail this later)
Deads
265x4
315x4
355x4
called it here. lower back was dead.
done.
As far as the speed I mentioned earlier, I did this workout in barely over an hour, when it took me two hours the week before. It helps that I didn’t have to spot my lifting partners, but I was still surprised.
Then I went and jogged with a friend. Did about two miles with a couple rest breaks. I was dying haha. Need to work on the conditioning.
Awesome looking work out, you really pounded through that 285 set of BB rows!
How are you gains coming along the past few weeks? Hoping your experimentation is going well.
[quote]elmore18 wrote:
Awesome rows! I hear ya on the conditioning, I went mt biking this weekend and felt like death within 5 min lol.[/quote]
Thanks man! Yeah, conditioning is def. rough after some time away from it (months in my case).
[quote]phlegms wrote:
Awesome looking work out, you really pounded through that 285 set of BB rows!
How are you gains coming along the past few weeks? Hoping your experimentation is going well. [/quote]
Thanks man. Gains are coming steadily along with some weight gain. So far, more than satisfied with the experimentation. I’ll try to remember to weigh in tomorrow.
[quote]nlmain wrote:
um fuck conditioning. lol.[/quote]
haha. Indeed. I’m not crazy about it, but I figure it can’t hurt as long as I compensate with some extra cals.
Random:
Went into STL tonight for the fireworks show, traffic was INSANE. We ended up just chilling in the parking lot for half an hour waiting for traffic to thin out a little. At one point I was sitting in front of one of these concrete parking blocks, and put my hands out behind me… and put my left palm right on some broken glass. The cut actually wasn’t that bad (just a small puncture about a quarter inch across), but i bled like a stuck pig. Of course, tomorrow morning is heavy flat pressing day, so that’s gonna feel fantastic. haha.
[quote]Blaze_108 wrote:
Went into STL tonight for the fireworks show, traffic was INSANE. We ended up just chilling in the parking lot for half an hour waiting for traffic to thin out a little. [/quote]
Took me an hour to get home from the show we were at, and I live about 6 miles from the place…
Took me an hour to get home from the show we were at, and I live about 6 miles from the place…
Sucks about the glass, but now YOU’RE CUT!
LOLOLOLOLOL…[/quote]
Hahah. We were about 15 miles, and it took us a total of probably 75 minutes to get back. Once we got to the interstate it wasn’t bad, but in-town STL was terrible. There were so many instances of what is supposed to be a one or two lane road becoming a two or three lane road, then it would go to a chokepoint, so traffic would be backed up for blocks. Annoying as hell.
7-5-11
Chest + Tris
went to flat bench…nope with the cut palm. The cut is right where the bar sits, and it hurt like a bitch to even warmup with 135, so i called it there.
Rest of the workout was pretty shitty, shoulders were achy and I’m really tired/sick feeling for some reason today. Woke up nauseous (sp?). The only thing worth mentioning is
