Good looking back workout, sorry to hear the lower back is playing up again. It sounds like a hugely frustrating injury to have.
That sucks about your low back… I don’t like to mess around with back pain, too many things can go wrong. You still pulled out a good lookin workout. Rest up that back broham
Phelgms and Greg- Thanks guys! It def. is frustrating, Just gotta keep after it and figure out what I can and can’t do each day.
Arms sesh
Only food for this was a shake and a banana
BB Curls (strict, no torso movement)
60x5
80x5
90x5
100x5
110x3
CGBP
135x8
185x3
195x3
205x3
215x3 PR
225x2+1f PR
Hammer Curls
40’sx8
45’sx8
50’sx8
55’sx8
Tate Presses
30’sx8
35’sx8
40’sx8
Rope Double Pump hammer Curls
42.5x8
47.5x8
52.5x8
Rope Pressdowns
110x12
120x12
130x12
Straight bar curl burnout (fairly strict)
60lbsx20 reps
Seated db french press (unilateral)
25x12
30x10
35x6
Done. Great pumps today, felt great to hit over 2 plates on close grip, now to work a double at work lol. Have a good weekend everyone!
Jeezus…lotsa volume. A double? Where do you work, blazey?
Nice one… I hit the 2 plates on CG too (220 over here) and it felt pretty sweet. Happy for them to go on to beyond my previous bench press pr whilst I focus on incline work. Great exercise. Good looking arms session in general
Nice close grip benching! I’m going to be chasing you on that one, give me a few weeks tho’…
damn that’s some strong close grip pressing
[quote]Dasher wrote:
Jeezus…lotsa volume. A double? Where do you work, blazey?[/quote]
Haha. I’ve always been big on volume. I don’t think I’ve ever done less than 3 exercises for a bodypart and felt that I hit it sufficiently.
I’m a line cook at a Bully’s Smokehouse, which is just a standard BBQ place. I make delicious foods.
[quote]jake_j_m wrote:
Nice one… I hit the 2 plates on CG too (220 over here) and it felt pretty sweet. Happy for them to go on to beyond my previous bench press pr whilst I focus on incline work. Great exercise. Good looking arms session in general[/quote]
Thanks man. I’m just gonna work on really improving my close grip, because I need to bring up my arms, and it’ll help get my bench up as well!
[quote]phlegms wrote:
Nice close grip benching! I’m going to be chasing you on that one, give me a few weeks tho’…[/quote]
Thanks man. No worries, I’m sure you’ll be catching me soon enough with you running that russian madness. haha.
[quote]nlmain wrote:
damn that’s some storng close grip pressing [/quote]
Thanks frenchie! Just trying to get my #'s up to decent.
Ok, so I hit up the store with my lifting partners, saw chicken in big family packs was on sale for 1.69/lb. Normally the cheapest I can get it around here is $2/lb, and it can go as high as $4.50/lb when not on sale, so we stocked up. Between 4 people we bought out the whole stock of family packs, over 100lbs of chicken breast. People were giving us major wtf looks. Oh, that’s my 6 day supply of milk too. haha.
Gawd, food is so much cheaper in the U.S. The cheapest I can find chicken breast for over here works out at just over $6/lb ! And that is literally the cheapest I can get it. Europe sucks for bulking!
[quote]Blaze_108 wrote:
Ok, so I hit up the store with my lifting partners, saw chicken in big family packs was on sale for 1.69/lb. Normally the cheapest I can get it around here is $2/lb, and it can go as high as $4.50/lb when not on sale, so we stocked up. Between 4 people we bought out the whole stock of family packs, over 100lbs of chicken breast. People were giving us major wtf looks. Oh, that’s my 6 day supply of milk too. haha.[/quote]
that picture is amazing hahahah.
So much damn chicken!
[quote]phlegms wrote:
Gawd, food is so much cheaper in the U.S. The cheapest I can find chicken breast for over here works out at just over $6/lb ! And that is literally the cheapest I can get it. Europe sucks for bulking![/quote]
Damn, that’s rough. What’s the minimum wage/standard pay for menial labor jobs over there?
[quote]gregron wrote:
that picture is amazing hahahah.
So much damn chicken![/quote]
Haha Yeah, we thought it was def. picture-worthy.
Chest/Bis
5/3/1 Bench 5’s day
185x5
195x5
210x8 +1 rep
DB incline
75’sx8
80’sx8
85’sx8
90’sx8 (+1 from last week)
Fly Machine
125x12
130x12
135x12 +5lbs
85x20
HS Inc Cross-body
60psx8
65psx8
70psx8
75psx8 PR
(regular bilateral for last dropset)
2ppsx8 (no lockout)
DROP
1ppsx15 (no lockout)
DB Curls
35’sx8
45’sx8
50’sx8
55’sx8 PR (slightly sloppy)
Meadows Hammers
45’sx8
50’sx8
55’sx8 PR
EZ bar curls (2 sec -)
55x8
65x8
75x8
Rev Curl burnout (forearms were trashed already)
50lbsx12
Done. Very solid workout, great pumps. Happy with pretty much everything.
[quote]Blaze_108 wrote:
[quote]phlegms wrote:
Gawd, food is so much cheaper in the U.S. The cheapest I can find chicken breast for over here works out at just over $6/lb ! And that is literally the cheapest I can get it. Europe sucks for bulking![/quote]
Damn, that’s rough. What’s the minimum wage/standard pay for menial labor jobs over there?
[/quote]
Minimum wage over here is 8.65 euro or 12 dollars (Most places will give higher than that though) so I suppose it kind of evens out. Also, we get university fees paid for and basic healthcare and all that jazz so I really can’t complain! The only things we get screwed on are income taxes and food and gas prices.
[quote]phlegms wrote:
[quote]Blaze_108 wrote:
[quote]phlegms wrote:
Gawd, food is so much cheaper in the U.S. The cheapest I can find chicken breast for over here works out at just over $6/lb ! And that is literally the cheapest I can get it. Europe sucks for bulking![/quote]
Damn, that’s rough. What’s the minimum wage/standard pay for menial labor jobs over there?
[/quote]
Minimum wage over here is 8.65 euro or 12 dollars (Most places will give higher than that though) so I suppose it kind of evens out. Also, we get university fees paid for and basic healthcare and all that jazz so I really can’t complain! The only things we get screwed on are income taxes and food and gas prices. [/quote]
wtf man so Ireland AND Scotland get free uni?? Why doesn’t Wales just into the mix as well…
minumum England wage for above 18s hangs around GBP5/$8… I’m on GBP7/$11 p/hour which is considered above average for a first time student/part-time job for sure… lots are on minimum/close to it.
Makro chicken here is the cheapest anywhere in England (wholesale supplier for food industry etc.) 4GBP/6.4USD for 1kg or 2.2 pounds… The “normal” price for small packs in supermarkets is often twice that.
Cool looking basket though Blaze.
I just buy grass-fed beef from farm shops now… 6.5GBP/kilo is reasonable considering how much more calories it has then my chicken. I look at it price p/quality calorie.
Blaze could you give me an example of your diet?
Jesus 10 sets of curls reverse curls on bench day? Why do you hate your biceps so much that you would punish them like that?
[quote]phlegms wrote:
Minimum wage over here is 8.65 euro or 12 dollars (Most places will give higher than that though) so I suppose it kind of evens out. Also, we get university fees paid for and basic healthcare and all that jazz so I really can’t complain! The only things we get screwed on are income taxes and food and gas prices. [/quote]
Ah lol. Yeah, min wage here (in IL) is $8.25, so that helps to even out. Yeah, I’d rather pay more and have my college paid for…I’m paying like 4+ grand out of pocket a semester even after help from the parentals. Fuuuuu.
[quote]jake_j_m wrote:
wtf man so Ireland AND Scotland get free uni?? Why doesn’t Wales just into the mix as well…
minumum England wage for above 18s hangs around GBP5/$8… I’m on GBP7/$11 p/hour which is considered above average for a first time student/part-time job for sure… lots are on minimum/close to it.
Makro chicken here is the cheapest anywhere in England (wholesale supplier for food industry etc.) 4GBP/6.4USD for 1kg or 2.2 pounds… The “normal” price for small packs in supermarkets is often twice that.
Cool looking basket though Blaze.
I just buy grass-fed beef from farm shops now… 6.5GBP/kilo is reasonable considering how much more calories it has then my chicken. I look at it price p/quality calorie.[/quote]
This is true, though sometimes I like to get protein without a lot of cals, which makes chicken a good choice. Food over there sounds expensive.
[quote]Raffy wrote:
Blaze could you give me an example of your diet? [/quote]
Sure man! Here’s a rough outline:
Meal 1- Shake of 20oz milk, 2 scoops whey, 1 banana
Meal 2- 1/2lb ground turkey
Meal 3- 1/2lb chicken breast
Meal 4- Shake of 20oz milk, 2 scoops whey, 1 banana, 5g creatine
Meal 5- 1/2lb Pork loin
Meal 6- Shake of 20oz milk, 2 scoops whey
That’s what I eat most days. Kinda lacking on vitamins and such, so i make sure to get down my multi, fish oil, and such. I’ll throw random citrus fruits in on occasion. I’ll snack from time to time, my guilty pleasure is chips and salsa. Salsa isn’t bad, but corn chips cooked in hydrogenated corn oil are. lol. Let me know if you have any questions.
[quote]scj119 wrote:
Jesus 10 sets of curls reverse curls on bench day? Why do you hate your biceps so much that you would punish them like that?[/quote]
Hahah. Because they try to spite me by not growing, so I abuse them and they’re finally responding somewhat decently. Greg had a bicep day recently that was a lot heavier volume than mine was. lol.
Legs
Cambered Bar Squats
225x5
255x3
285x2
(hamstrings felt odd and i felt a slight pull in one on rep 2, didn’t want to push it)
Straight Leg Deads (on 3" platform, constant tension)
225x12
255x12
265x12 (+10lbs from last week)
Leg Ext
120x10
130x10
140x10 (+10lbs/set)
75x20
Ham Curls
120x10
130x10
140x10 (+10lbs/set)
Standing Calves
1pps for 5x12 (slow negative, explode upward, pause at top)
Seated Calves
2plates for 3x12 (same form)
Leg Press Machine burnout
220lbsx20 (+20lbs)
Done. Legs were dead. A little annoyed with not being able to push it on squats, but the risk of a hamstring tweak combined with the fact that none of my usual training partners were there to spot me makes me more ok with it.
[quote]Blaze_108 wrote:
[quote]scj119 wrote:
Jesus 10 sets of curls reverse curls on bench day? Why do you hate your biceps so much that you would punish them like that?[/quote]
Hahah. Because they try to spite me by not growing, so I abuse them and they’re finally responding somewhat decently. Greg had a bicep day recently that was a lot heavier volume than mine was. lol.
[/quote]
hahahaha callin me out for my bro curl session huh??? lol
Looks like a killer leg session. I only did SLDL’s with 225… your an animal.
[quote]gregron wrote:
hahahaha callin me out for my bro curl session huh??? lol
Looks like a killer leg session. I only did SLDL’s with 225… your an animal.[/quote]
Hahah. Maybe…
Thanks man, but your leg session kicked mine’s ass. You did 30lbs above my top set for 17 rep after your working sets fml. lol.
Delts/Tris
CGBP
135x8
175x8
185x8
195x8 +1 rep PR
205x6 +2 rep PR
Smith Seated Press
135x6
155x5
165x5
175x5
185x4 +1 rep PR
190x2 (kinda PR)
Upper chest started tightening up a crazy amount on the 2nd rep like it was gonna cramp or something. Which is odd, as I’m pressing almost perpendicular to the support. Seat is leaned back slightly, but the tracking on the smith goes at pretty much the same angle as the seat.
Seated OH Db ext
75x12
80x12
85x12
90x12 (last set I barely got all w/ 85 and did a dropset, so volume/weight PR for the new split)
Laterals (1 arm at a time)
30x10
35x10
40x10
45x10 PR
not clean but not too terrible of form. I’ll try for 2 sets w/ 45 next week probs.
Pressdowns
190x10
200(stack)x10
210(stack+10)x9 PR
210x5
DB Front Raises
35’sx10
40’sx10
40’sx10
Dip machine burnout
190x25 (+10lbs and +3 reps from last week) PR
Seated Lateral Swings (last 3 of each set raised to shoulder height)
25’sx15,15,15 (last week was only 20’s, form was about the same too. solid)
Done. Great session. Hit some solid #'s, had great pumpz. Didn’t do rear delts, doing them at the end of my back workout tomorrow so they’re not a limiting factor.
A guy I’ve talked to sometimes asked me what I weighed and when I told him 195lbs he said he thought I was in the low 200’s, feelsgoodman.
awesome chicken mountain