[quote]spar4tee wrote:
Watch out for knots[/quote]
Knots in my muscles? any way to work them out and or tell if I have them?
[quote]PlainPat wrote:
[quote]spar4tee wrote:
Watch out for knots[/quote]
Knots in my muscles? any way to work them out and or tell if I have them?[/quote]
Get da ladies to massage you obvi
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
Watch out for knots[/quote]
Knots in my muscles? any way to work them out and or tell if I have them?[/quote]
Get da ladies to massage you obvi[/quote]
Like girls picture on FB
She likes yours back
She messages you
???
No knots/ Profit
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
Watch out for knots[/quote]
Knots in my muscles? any way to work them out and or tell if I have them?[/quote]
Get da ladies to massage you obvi[/quote]
Like girls picture on FB
She likes yours back
She messages you
???
No knots/ Profit[/quote]
will be releasing a lot more than knots
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
Watch out for knots[/quote]
Knots in my muscles? any way to work them out and or tell if I have them?[/quote]
Get da ladies to massage you obvi[/quote]
Like girls picture on FB
She likes yours back
She messages you
???
No knots/ Profit[/quote]
will be releasing a lot more than knots[/quote]
if you know what i mean
8/2/12
Threw a lot of shot and Jav today. Nuff’ said
8/3/12
At school/home
Week 5 QP
Deadlift
-SLDL from 2" deficit
135x8
165x8
205x6
245x6
280x8 -+5lb same reps PR
-Deadlifts
135x5
230x3
335x2 - FUCK YEAH. +20lb all time PR -5 reps. No belt, best pull has been 315x7 belted and as my first exercise. For sure close to a 400 lb pull right now. Could’ve been mistaken for a powerclean it was so fast.
-1 Leg Leg Curls
3x12
—work—
5x12
6x12 - Got kicked out of the gym. Proceeed to home
-Band Hammy Curls
Lightx12
—work----
2 Lights+micro+minix20/20/20 +15 partials
-Pull ups 25 total reps
9/8/8
After ate 5 plates of food at a chinese buffet… pre diet bulk. Going to go get some bike cardio in at 9PM will report back.
8/3/12
At 9PM
-15 minutes of 3rd resistance biking. - just needed to move around a bit after buffet
Nice PR! Any reason you got kicked out of the gym. My gym kicks people out for the stupidest reasons
[quote]jtownlax wrote:
Nice PR! Any reason you got kicked out of the gym. My gym kicks people out for the stupidest reasons[/quote]
Just because it was like 4PM and everyone was leaving and it was a liability issue. Thanks
8/4/12
At home
Week 5 QP
Bench 2 @8 PM (fuck college visits)
-1 Thumbs In CG Bench (paused)
45x2x5
75x5
95x5
125x3
155x1
180x10x1 -+5lb PR, pauses werent as tight as I wanted. Staying here next week and improving pauses.
-Bench (pinky on rings)
95x5
145x3
165x3
185x2 -No PR. Was walking around a college all day, mad tired, and fucked up pauses. Happens. Getting better pauses next time should guarantee 185x5
155x7
135x12/8
-DB Bench
25x12
—work—
50x16
55x11
60x7
65x4
-Low Incline Skullcrushers
25x12
—work—
55x12
65x12
75x12 -Easy? wtf lmao
-Shrugs
125x12
—work—
195x12 -Straps. Couldnt even pick up the bar after this so done already
135x40 -strapped insanity
-Lat Pulldowns (long bar)
50x12
—work—
105x12
115x10
125x8
135x5 -Same weights/reps but much better contractions
-DB Curls
10x12
—work—
30x12/12/12 - easy too
Done. Like 930 PM so tired already
16/8 fast
11am-7pm Eating
7PM-11AM Fasting
2 High days -Monday and saturday
2 Mediums - Wednesday and Friday
3 Lows - Tuesday/Thursday/Sunday
High days
pro 1g/lb
carbs 3g/lb
fat low as possibru
Medium days
Pro 1.4g/lb
Carbs 1.5g/lb
Fat 0.25g/lb
Low Days
Pro 1.5g/lb
Carbs 0.75g/lb
fat 0.5g/lb
Bodyweight used :192lbs. Will adjust in due time
High days
11AM meal
-80g dry oats
-1 can tuna
-Banana
-1 scoop whey
Post workout 1pmish
1 scoop whey
2 Oats bars
2 Apples
Lunch 2:30pm
186g cooked white rice
3 oz chicken
1 scoop whey
40g oats
Dinner 5:00pm
3 oz chicken
186g cooked white rice
banana
apple
Last meal 6:30pm
18g whey protein
186g cooked white rice
Apple
TOTALS
Pro -199g
Carb -502g
Fat -37.25g
Cals -3140
Medium Days
11AM Meal
80g oats
can of tuna
4.5oz chicken
banana
Post workout meal 1pmish
1.5 scoop whey
Oats Bar
Apple
Lunch 2:30pm
186g cooked white rice
6 oz chicken
1 scoop whey
Oats bar
Dinner 5:00pm
40g oats
1 can tuna
1/2 scoop whey
Last meal 6:30pm
1 scoop whey
16g pb
TOTALS
Pro- 261g
Carb- 268.5g
Fat -49g
Cals -2560
Low Days
11 Am Meal
20g oats
6 oz chicken
1 scoop whey
32g PB
1 banana
Post workout 1pmish
1 scoop whey
Oat bar
32g PB
Lunch 2:30pm
4.5oz chicken
Tuna
32g PB
Dinner 5:00PM
6 oz chicken
2 tbls PB
186g cooked white rice
Last meal 6:30pm
1 scoop whey
16g PB
TOTALS
Pro- 267.5g
Carb - 145.5g
Fat -101.5g
Cals -2565
WEE GETTING ALL KINDS OF GAINS
ALL KINDS
should work nicely with school schedule. Fuck waking up and shoving your face at 630 in the morning.
[quote]jtownlax wrote:
should work nicely with school schedule. Fuck waking up and shoving your face at 630 in the morning.[/quote]
Plus with IF I can easily sleep in till like 6:30 AM rather than waking up at 5:45 AM
8/5/12
Went to NY because why not. Not much of anything today. IF starts tmrw
8/6/12
At school
Week 5 QP
Squat
-Squat
45x2x5
95x5
155x5
200x3
225x3
250x3
275x2 -+belt. +15lb -5 rep PR. 3 or 4 next time
-5 Count Paused Squats
95x6
155x3
215x4/4/3 -+10lb -2 rep, -2 rep, -3 rep PRs
-Squats
185x10/10/10
-Pulldown Abs
80x12
—work—
150x20/20/20
-T-Bar Rows
+60x12
—work—
+110x12
+120x10
+130x8
+140x5
Cardio after last meal
8/6/12
Diet:
Everything according to high day plan except switched last meal with 2nd to last and made the last stuffed peppers with rice and beef. Acceptable replacement. Bout to go hit up dat der cardio. Fasting till 11 am right now.
8/6/12
At 8PM:
-Walking @3.5 mph on 3% incline for 30 minutes
Fasted cardio for 15 minutes in the AM
8/7/12
At 9:30AM
-Walking @3.5mph on 3% incline for 15 minutes