[quote]jtownlax wrote:
I can.[/quote]
OK thanks just making sure
Dem Quads
[quote]jtownlax wrote:
Dem Quads[/quote]
U mirin brah?
I was more focused on showing the bar speed on the 20th single at 275 haha
10/13/12
176.2 BW
At Home
Medium Day
Accumulation W1D3
DE Bench
-Bench (thumbs out grip)
45x5
75x5
95x3
120x3
(145x3)x20 -fast and awesome will get a video up
-DB Bench
25x12
—work—
35x20
45x20
55x16 -think this is a PR not sure
-Band Pushdowns ( 3 count negeativos)
Lightx12
—work—
Light +minix30/30
-Meadow Rows
+25x12
—work—
+35x20
+45x20
+55x20
-1 Arm Seated DB lat Raise SS EZ Bar Curl
5x12 25x12
—work—
10x20 45x20
15x20 55x20
20x20 65x20
Cardio for 20 minutes right now will report back after
10/13/12
20th set of 145x3
10/13/12
-Walking @3.5 mph on 3% incline for 20 minutes
TIME TO GET TRIPPY
10/14/12
Low Day
? BW
-CG Pause bench 45x5x10
-Shrugs 45x5x10
-1 arm pushdowns SS Pose curls Minix25/25
-Box Squat onto Bench 45x5x10
-Walking @3.5 mph on 3% incline for 20 minutes
ME Squats tmrw
Starting special vitamins already!!! Dude… I don’t know what to say but that is a bit disappointing! I mean it’s your choice but I think that even at 21yr old and 210lb at 5’6 like me, I am still too young to go for anything new. Keep training hard and give it time. At any rate, nice lifting lately.
[quote]arramzy wrote:
Starting special vitamins already!!! Dude… I don’t know what to say but that is a bit disappointing! I mean it’s your choice but I think that even at 21yr old and 210lb at 5’6 like me, I am still too young to go for anything new. Keep training hard and give it time. At any rate, nice lifting lately.[/quote]
Lol I figured out even though I wanted to I cannot because of the way id have to acquire said vitamins, so no worries yet. Thanks
10/15/12
175.6 BW
At Home
Low Day
Accumulation W1D4
ME Squat/Dead
-12" Box Squats (5rm)
45x8
95x8
135x5
185x5
225x5
245x4 -+belt. Deffinetely no PR but not a bad start because theyre supposed to be worse than free squats.
185x16 -75% xamrap. A test in cardio ability lol
-SLDLs (light)
135x10
—work—
215x10
225x10
235x10
245x10
-BB Shrugs
—work—
135x20
145x20
155x20
-Hammy Curls
Lightx12
----work—
2 Lightsx20/20/20
-Pulldown Abs
40x12
—work—
65x20
75x20
85x20
Not a bad day. Conditioning very soon
10/15/12
Later on:
-Complex x5
Squat 95x5x10
DB Bench 25x5x10
DB Incline Bench 25x5x10
DB row 25x5x10
Facepull Minix5x10
10/16/12
Low Day
176.6 BW
-Prowler
+0x2 trips
+90x2 trips
+180x2 trips
+230x2 trips
+250x2 trips - Followed by violent bowel evactuation
-Bench 45x5x10 (thumbs out grip)
-Shrugs 45x5x10
-Pulldowns DOubled minix5x10
-Leg Extension 50x5x10
-Rack RDL 45x5x10
-Walking @3.5 mph on 3% incline for 40 minutes
The prowler work was really to make up for a lack of good cardio yesterday.
Kicking it up a notch to 7x40 on the cardio sessions… trying to make that last final push into my weight class.
ME Bench tmrw, am excite
10/17/12
175.0 BW
Low day
At Home
Accumulation W2D1
ME Bench
-Floor Press (thumbs out grip, 5rm)
45x8
75x8
95x8
120x5
145x5
175x5 -felt fast
190x3 -Eh. Not bad first time back floor pressing. Last best was 170x5 so +20lb -2 rep PR at a lower BW
145x23- 75% xamrap
-Band Pushdowns (3 count negative)
Lightx20
—work—
Light+mini+microx30/30
-Low Incline PJR
25x12
—work—
50x20
60x20
70x17 -better than last time
-DB Row
40x12
—work—
65x30/30 -+5lbs and easier
-DB Front Raise SS DB Curls
10x12 10x12
—work----
20x20 20x20
25x20 25x20
30x20 30x20
Not bad. 40 minutes cardio later
10/17/12
----Later-----
-Walking @3.5 mph on 3% incline for 40 minutes
10/18/12
173.8 BW
LowDay
-Running and basketball with team
-Walking @3.5 mph on 3% incline for 40 minutes
Saving some energy for DE work tmrw morning early
10/19/12
Low Day (Refeed Dinner)
173.2 BW (taken an hour early)
At Home
Accumulation W2D2
DE Squat/Dead
5AM
-Squat
45x5
95x5
135x3
160x2
(185x2)x25 -Didnt really warm up until set 15 will get a vid up tmrw it was pretty good
-Deadlift (conventional)
135x3
225x2
(275x1)x25 -Awesome vid tmrw.
—after school—
Run a fuckning 5k
—Later—
-Facepulls
Minix20
—work—
Light+microx30/30
-Double Overhand Deadlifts (i really dont know what I want to do here yet lol)
135x12
—work—
185x10
195x10
205x5
225x5 -not bad
-Knee Raises
—work—
BWx20/20/20
Going to eat copious amounts of meat and fish tonight
5ks suck. I ran one a couple years ago and got like a 33 lol.
[quote]jtownlax wrote:
5ks suck. I ran one a couple years ago and got like a 33 lol.[/quote]
Idk what I ran it in, under 30 for sure doesnt really matter to me though, just sucked cause I had to go do assistance after lol. Didnt do cardio because of it
10/20/12
? BW
Low day
At Home
Accumulation W2D3
DE Bench
-Bench (thumbs out grip)
45x5
75x5
95x3
120x3
(145x3)x25 -still fast and awesome every set
-DB Bench
25x12
—work—
35x20
45x20
55x17 -a rep better than last time
-Band Pushdowns
Lightx20
—work—
Light+mini+microx30/30
-Meadow Rows
+25x12
—work—
+40x20
+50x20
+60x18
-1 Arm Seated DB Lat Raise SS EZ Bar curl
5x12 25x12
—work—
15x20 55x20
20x20 65x20
25x20 75x20 -Lol awesome
Cardio right now will report back
10/20/12
-Walking @3.5 mph on 3% Incline for 40 minutes
25th set of squats yesterday at 185