[quote]gregron wrote:
you’ll get that 265 soon enough. Sounds like you’re close already so dont sweat it.[/quote]
Thanks man. I’m not too worried about it.
[quote]pbclax1 wrote:
Twinkle twinkle wittle star…i heard u have teh gheyz
Nice DL PR, youre such a wittle star :)[/quote]
Thanks man…I hatechu though.
Quads and Delts
Leg Ext Tri-Drop
220x12 PR
170x12
120x12
200x12
150x12
100x12
180x12
130x12
80x12
Seated DB Press
70’sx8
75’sx8
80’sx6
80’sx6
These felt really heavy today. Thinking it was because I killed tri’s yesterday.
Back Squats
185x8
205x8
225x12 PR
was going to do 4 sets but this all was taking way too long so I just added reps to my third set and dropped the fourth. These were pretty hard after that ext dropset.
[quote]xdsho wrote:
Leg extension PR!?!? YESSSSUUUUUHHHHHHHHHHHHHHHH
[/quote]
Progress is progress, brudda. I just choose to note all progress instead of only the big 3.
Back Width and Biceps
Neutral Pulldowns
210x10
230x10
250x8+2p
240x10
These felt heavy today.
Tried stretchers in the other room, but I maxed out that stack and all added weight too. Wish I could do these somewhere. Gonna have to look for a substitute exercise. Suggestions?
Incline DB press
85’sx8
90’sx8
95’sx8
100’sx5 (-1 rep)
ant delts were really sore for some reason today. Chest was still sore from a couple days ago as well. Not sure why recovery is down. Gonna try getting a little more sleep.
Pin CGBP (from 4-5 inches off the chest)
135x6
185x6
195x4
185x5
Inc Flies (paused)
40’sx10
40’sx10
45’sx10
Rope Pressdowns
120x12
130x12
130x10
FST-7 Crossovers
80x10 (7 sets)
2 more sets w/ 80 this week.
Seated DB French Press (unilateral)
35x6
40x6
40x5
30x13
Really good pumps today and a couple volume PRs. Pretty good workout overall.
I added some more incline work, I’m going up to Wisconsin with a couple of my brothers and sisters for the weekend (renting a condo) so we can all catch up and relax. Gonna be nice, but I’m gonna miss Friday and Saturday’s training (Inc chest/tri and hams/traps). Might do some ham work on Thursday to make up for what I’m missing, but other than that I’m not really worrying about it.
Straight Bar Pressdown
180x8
190x8
200(stack)x9 (maybe PR)
Gonna have to switch these over to the pulldown probably.
Rope Pressdown
90x12
100x12
100x12+4p
Done. Ridiculous pump. The sleeves on the shirt I was wearing were slightly tight (touching skin all around) when I started, and felt like they were constricting my arms at the end. Win.
[quote]phlegms wrote:
Bench looking very strong brotha! [/quote]
Thanks man! Appreciate it!
Quads and Delts
Leg Ext Tri-drop
225x12 +5lbs
175x12
125x12
205x12
155x12
105x12
185x12
135x12
85x12
Holy pump
Seated DB Press
70’sx8
75’sx8
80’sx7
80’sx4 (spotter was messing with me, threw me off)
drop
65’sx12
Squats
195x8
215x8
235x8
255x6
was still folding over here. It seem anything over like 225 I fold forward. Not sure how or why this is.
Leaning Laterals
35x12
x12
x12
Rear Delts on Inc Bench
30’sx20
x20
x20
Seated Calves
2P+25x12 (5 sets)
BB front raises
40x12
x12
x12
Long session. It was a decent one, annoyed about the squats. I feel like I have yet to fail a squat due to my quad strength, it’s always my form getting bad enough that I stop doing reps.
Just gotta train all the other things used in the squat, brah! Folding over could be low back, abz, upper back maybe? Do you start the rep fairly upright and then noticably fold in half, or does the rep start out by fold down, rather then your ass shooting back?
[quote]inkaddict wrote:
Just gotta train all the other things used in the squat, brah! Folding over could be low back, abz, upper back maybe? Do you start the rep fairly upright and then noticably fold in half, or does the rep start out by fold down, rather then your ass shooting back?
Vids?
MOAR SQUATS FTW![/quote]
I’ll try to get vids next week. I think I just really just need to work on hammering form for a couple weeks. I start mostly upright, then fold over partly through the ascent.
[quote]inkaddict wrote:
Just remember “Head back, elbows down, chest up”
BOOM…PR’s!
Haha[/quote]
I try to have my lifting partners cue me. I’m working on trying a lower bar placement, though so far I’m not sold, it’s a lot less comfortable than my high bar.
Thanks man, I’ll work on the PRs, though it might be a little while, as I need to get my form down, and I’m now doing squats with pre-exhausted quads. lol.
1-Arm Stretchers (decided to try these, and they actually feel really good)
100x12
110x12
120x12
Using that same stack that goes to 200, and can add up to a 25lb plate on top, so plenty of room for progression.
Pullups (just trying to hit 50 reps)
12
12
11
8
7
Lats were dying, I could feel my biceps coming into this lift. lol. Grip is pronated, slightly wider than shoulder width.
Seated Hammer Curls
45’sx8
50’sx8
55’sx6
Conc. Curls (Arnold style, starting with straight arm braced against knee)
25x12
30x10+2p
35x7+3p
Actually got a good feeling out of these. I need to focus more on feeling my biceps more, recently I’ve been a little too focused on just moving weight.
Tried the double-pump rope cable hammer curls that CT did in one of the Dr. Hall vids, they felt pretty good. Might throw them in as a sort of burn-out. Not sure yet though.
[quote]elmore18 wrote:
I love five finger death punch![/quote]
Hahah yeah, they’re amazing. Great pump up music, and they’ve even got a couple good “chill” songs for listening to when you’re not trying to get amped up.
Alright folks,
Leaving in a couple minutes for Wisconsin for a relaxing weekend with some of my siblings. Don’t know if there’ll be internet access, and even if there is, I’m not really planning on using it. I’m just bringing my laptop to read ebooks off of. lol. I’ll get back to you on Monday.
Some awesome progress in here. PRs everywhere I look! Looks like you are having a productive summer. Did the nausea clear up for ya? I still haven’t figured out how to do Nikki’s butt blasters on my Smith here. I do likey the weighted glute bridge. And why not develop everything, ya know?
