[quote]mom-in-MD wrote:
still gettin them PRs…[/quote]
Haha. I gotta get as many as I can. Progress is progress, even if it’s only an added rep on an iso lift.
[quote]phlegms wrote:
Impressive lat width in those pics man, definite gains made all round! Plan on doing another cycle soon? [/quote]
Thanks man!
On the cycle bit, I’m not 100% sure. I’ll probably run something again, but if I do, it won’t probably be until November or December, and I’m not sure what I’ll run.
Hot damn, make me scream like Summer Jam <3
Wicked progress babe.
[quote]Nikki9591 wrote:
Hot damn, make me scream like Summer Jam <3
Wicked progress babe.[/quote]
<3 Thanks! I feel pretty good about the size I put on.
Chest(inc focus) and Triceps
DB incline
85’sx8
90’sx8
95’sx8
100’sx6+1f PR
Incline Flies (paused at top and bottom)
35’sx10
40’sx10
45’sx10 PR
Cable Crossover FST-7
80x10 (5 sets)
70x10 (2 sets)
2 more sets with 80 than before.
Smith CGBP
not sure I like pressing in the new smith. The bar path is slightly angled(not straight vertical like the old one), and it’s a fatbar. I’ll probably switch these either back to BB CGBP or pin presses in the new cage.
185x4
205x4
135x15
155x8+2 (small break)
165x7+2 (small break)
Rope Pressdowns
120x12
130x10
120x12
Seated DB French Press
35x6
40x6
40x6
Done. As you can see, we (one of my training partners is now following my new split) did all the chest exercises and then the tricep instead of alternating. I feel like it made me decrease weights slightly, but got me a crazy pump. Might keep doing that, not sure yet.
woot on the new squat rack! so freakin jelly.
Put massive amounts of honey and/or peanut butter WITH the butter on your am toast for some good cals.
[quote]nlmain wrote:
woot on the new squat rack! so freakin jelly.
Put massive amounts of honey and/or peanut butter WITH the butter on your am toast for some good cals.
[/quote]
Hmm. That actually sounds really good (honey). Thanks! May give that a try.
Hamstrings and Traps
Deadlifts (glad to be doing these again)
265x4
315x4
355x4
405x6 +2 rep PR!
Tried 405 just to see if I’d lost anything in my month or so of not doing deads and doing BB hacks, and I actually gained 2 reps. Real happy with this.
435x1 +20lb PR
almost considered not posting this video. Good example of when instinctive training can go bad. My form was really loose on this, I shot my ass straight up and practically straight legged it. Oh well, considering the set before it, I’ll take it.
Straight Leg Deads
185x12
235x12
255x12 PR
BB Shrugs (paused at contraction)
225x10
245x10
275x10
295x10 (hard)
Ham Curl FST-7
130x12 (4 sets)
120x12 (3 sets)
didn’t have to drop to 110 this week. Progress.
Wolfe Face Pulls
130x12
140x12
150x12 +2 rep PR
DB Shrugs (bent over like a yates row, squeezed back)
110x12 (3 sets)
Standing Calves
135x12
155x12
165x12 (3 sets)
Butt Blasters
75x8
85x8
pullin swollin
[quote]Blaze_108 wrote:
Smith CGBP
not sure I like pressing in the new smith. The bar path is slightly angled(not straight vertical like the old one), and it’s a fatbar. I’ll probably switch these either back to BB CGBP or pin presses in the new cage.
[/quote]
slightly angled and a fat bar? Have you tried incline pressing in there?
sick DL PR! Thats awesome
That’s a lotta DL’in…
Hows your back feeling?
[quote]gregron wrote:
slightly angled and a fat bar? Have you tried incline pressing in there?
sick DL PR! Thats awesome[/quote]
No I haven’t, I was actually considering giving them a try, but I’m not quite sure where I’d fit them in on my current program. If i can figure that out, I’ll give them a try for sure.
Thanks man! I was pretty happy with it. I think I’m good for another 10-20lbs if I’m fresh (hopefully at least) lol.
[quote]mom-in-MD wrote:
That’s a lotta DL’in…
Hows your back feeling?[/quote]
My back was actually feeling pretty good coming into my workout, and though there was a lot of stress on the muscles (erectors, traps, and hamstrings mostly) during the deads and straight legs, It felt like all muscular strain and not any of that "other " bad feeling that I associate with my lower back pain. Still feels good today, so I’m not complaining. Thanks for asking.
That PR pull looked fine to me, sure it wasn’t 100% text-book form…but who does when they make a 20lb PR!
[quote]phlegms wrote:
That PR pull looked fine to me, sure it wasn’t 100% text-book form…but who does when they make a 20lb PR![/quote]
I feel like I can actually hit higher than that if I keep my form tight. According to my lifting partners, the video doesn’t do the awfulness of the lift justice.
Back(thickness) and biceps
BB rows (somewhat strict)
255x8
265x8
275x8
285x8
DB Rows
130x13
130x13
130x13
Meadows rows (done with a bar in a corner T-bar style)
2 platesx10
2 plates+10x10
2 plates+20x10
Liked these, had to strap up, it was really hard to hold the bar end. Like a super-thick-bar.
BB Curls
105x6
110x6 (rough)
decided I want to up the reps on this lift somewhat.
Dropped to
95x10
Meadows Cross-Body Hammers
35’sx10
40’sx10
45’sx10 (hard, keeping here)
Pretty solid workout. I’ll take it.
Looks like a good one bud. Those meadows rows are weird at first huh?
I think I will have to start including the meadows rows in my back workouts soon, I’ve run out of DBs heavy enough for rows to be effective. They look pretty effective.
solid deadlift PR!
[quote]gregron wrote:
Looks like a good one bud. Those meadows rows are weird at first huh?[/quote]
Thanks man. Yeah, they were a little bit odd, but I liked em.
[quote]phlegms wrote:
I think I will have to start including the meadows rows in my back workouts soon, I’ve run out of DBs heavy enough for rows to be effective. They look pretty effective. [/quote]
Yeah, the movement pattern is a lot like a DB row. 130’s are the heaviest our dbs go, so I’m just adding a rep a week.
[quote]nlmain wrote:
solid deadlift PR![/quote]
Thanks Frenchie!
Chest(heavy) and Tris
Xdsho and AC convinced me to try maxing when fresh as opposed to after my work sets
Flat Bench
135x5
185x3
225x2
255x1 (ties old PR)
265x0 (about the same place as before ~4in off chest)
265x0 (a couple inches higher, literally stopped in place for 5 seconds. It was like I was doing an iso hold)
225x4
225x4
Flat DB Press
85’sx8
90’sx8
95’sx5+1f
95’sx5+1f
Incline DB Flies (paused)
35’sx10
35’sx10
40’sx10
Seated DB OH ext.
95x8
100x8 (ties PR)
100x7 (hard)
drop to
80x15 pummmpppppp
Pressdowns
180x8
190x8
200x7 (form was a lot better on pressdowns than ever before, every rep was pretty controlled.)
Tricep Stretch on Smithx20 secs or so. Got this from Bug <3
felt good but not sure I was completely doing it right, need to try it some more.
You know YOU wanted to max out.
[quote]AquaCruzer wrote:
You know YOU wanted to max out.[/quote]
Haha. True. Wanted to see where I stacked against you and steve-o. I was proven inferior 
haha.
I’ll take a 40lb diff in bench with a 20lb diff in bw though. I just need to start doing a thousand heavy triples like someone I know who’s a beast at pressing…haha.
you’ll get that 265 soon enough. Sounds like you’re close already so dont sweat it.
Twinkle twinkle wittle star…i heard u have teh gheyz
Nice DL PR, youre such a wittle star 