I got all this syrup
Keep going at it hard man! Great progression so far!!
[quote]zraw wrote:
Keep going at it hard man! Great progression so far!![/quote]
Thanks mane 
Had a family emergency came to Florida Sunday did cardio at a hotel. Coming home to new jersey today and doing cardio. Max effort squat/dead tmrw 335x5 off degicit seems likely with all the extra rest
10/22/12
Not doing cardio just got in at 10pm wll be better off just going to sleep
10/23/12
177.2 BW (fucking florida food -_- low days for awhile)
Low Day
At Home
Accumulation W2D4
ME Squat/Dead
-2" Deficit Deadlift (Conventional, 5rm)
135x8
185x8
225x5
260x5
295x5
315x5 -+belt. Video later. Probably couldve went to 325 but I didnt want to do that and miss reps. Best weight Ive ever hit off a deficit is 305x6 (sldl) so +10lb -1rep PR
235x30 -Lol beltless… I dont even know.
-SLDLs (light)
135x10
—work—
220x5
230x5
240x5
250x5 -+belt. Only went for 5s because I want to be able to walk somewhat tmrw so I can bench well
-BB Shrugs
—work—
140x20
150x20
160x15
135x12 (big ol flex)
-Hammy Curls
Lightx20
—work—
2 Lights+microx20/20/20
-Pulldown Abs
40x12
—work—
70x20
80x20
90x15
Cardio coming soon
kinda weird not gonna lie
[quote]spar4tee wrote:
kinda weird not gonna lie[/quote]
what is?
[quote]PlainPat wrote:
[quote]spar4tee wrote:
kinda weird not gonna lie[/quote]
what is?[/quote]
235x30… how did you not get bored?
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
kinda weird not gonna lie[/quote]
what is?[/quote]
235x30… how did you not get bored?[/quote]
I forgot what I was doing and just counted lul
But for real my training partner and I agreed 15 was the goal today and when I got to 15 he started yelling DOUBLE IT DOUBLE IT so I kept going until I died. Probably couldve cranked out moar
10/23/12
Later
-Walking @3.5 mph on 3% incline for 40 minutes
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
kinda weird not gonna lie[/quote]
what is?[/quote]
235x30… how did you not get bored?[/quote]
I forgot what I was doing and just counted lul
But for real my training partner and I agreed 15 was the goal today and when I got to 15 he started yelling DOUBLE IT DOUBLE IT so I kept going until I died. Probably couldve cranked out moar[/quote]
Pete Rubish Jr.
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
kinda weird not gonna lie[/quote]
what is?[/quote]
235x30… how did you not get bored?[/quote]
I forgot what I was doing and just counted lul
But for real my training partner and I agreed 15 was the goal today and when I got to 15 he started yelling DOUBLE IT DOUBLE IT so I kept going until I died. Probably couldve cranked out moar[/quote]
Pete Rubish Jr.[/quote]
Everytime we talk something u say goes over my head
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
kinda weird not gonna lie[/quote]
what is?[/quote]
235x30… how did you not get bored?[/quote]
I forgot what I was doing and just counted lul
But for real my training partner and I agreed 15 was the goal today and when I got to 15 he started yelling DOUBLE IT DOUBLE IT so I kept going until I died. Probably couldve cranked out moar[/quote]
Pete Rubish Jr.[/quote]
Everytime we talk something u say goes over my head[/quote]
feelsbadman.jpg
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
kinda weird not gonna lie[/quote]
what is?[/quote]
235x30… how did you not get bored?[/quote]
I forgot what I was doing and just counted lul
But for real my training partner and I agreed 15 was the goal today and when I got to 15 he started yelling DOUBLE IT DOUBLE IT so I kept going until I died. Probably couldve cranked out moar[/quote]
Pete Rubish Jr.[/quote]
Everytime we talk something u say goes over my head[/quote]
feelsbadman.jpg[/quote]
So sorry
lul
10/24/12
173.6 BW (LOL)
At Home
Low Day
Accumulation W3D1
ME Bench
-CG Bench (5rm)
45x8
75x8
105x5
125x5
155x5
175x5 -+1 rep PR
135x16
-Band Pushdowns
Lightx20
—work—
Light+2 Minisx30/30
-Low Incline PJR
25x12
—work—
50x20
60x20
70x20
-DB Row
40x12
—work—
70x30/30
-DB Front Raise SS DB Curl
10x12 10x12
—work—
20x20 20x20
25x20 25x20
30x20 30x20
Shits been going good lately, cardio later
10/24/12
Later
-Walking @3.5 mph on 3% incline for 40 minutes
10/25/12
170.8 BW (WTF IS GOING ON LOLL)
Medium/High Day
-Run with team
-Walking @3.5 mph on 3% incline for 40 minutes
DE Squat/dead in the am
10/25/12
? BW
Refeed Day
At Home
Accumulation W3D2
DE Squat/Dead
5AM:
-Squat
45x5
115x5
140x3
170x2
(195x2)x20 -sessi
-Deadlift (conventional)
135x3
225x2
(285x1)x20 -Got it done but after squats I was so beat that the speed on this wasnt optimal
—later after 1 mile run with team----
-Facepuls
Minix20
—work—
Light+minix30/30
-Olympic Squats (Basically just ATG Squats)
45x10
135x5
—work—
175x5
185x3
195x2
205x1
215x1
225x1 -EASY LOL. This programming is working. Plan was to work up in 5s to like 205 but decided to do this because I had a good feeling about it. Cut it here so I didnt get anywhere above higher %'s. Pretty sure this was like 60% lol.
-Knee Raises
—work—
BWx20/20/20
DE Bench in a bit once I shower and eat
10/27/12
? BW
At Home
Medium Day
Accumulation W3D3
DE Bench
-Bench (thumbs out grip)
45x5
85x5
115x3
135x3
(155x3)x20 -All pretty fast
-DB Bench
25x12
—work—
35x20
45x20
55x13
-Band Pushdowns
Lightx20
—work—
Light+2 Minisx30/30
-Meadow Rows
+25x12
—work—
+40x20
+50x20
+60x20
-1 Arm Seated DB Lat Raise SS EZ Bar Curl
5x12 25x12
—work—
20x20 60x20
25x20 70x20
25x20 80x15
Cardio Later