10/27/12
-Walking @3.5 mph on 3% incline for 40 minutes
Yay
10/28/12
-Walking @3.5 mph on 3% incline for 40 minutes
Yay again
10/29/12
171.4 BW
Low Day
At Home
Accumulation W3D4
ME Squat/Dead
-Reverse Band Squat (Lights, 5RM)
135x8
185x8
225x5
250x5
285x5
315x8 -+belt. LOL YESSSSS. 315x1-2 at the end of this cycle raw guarantee it.
275x8 -+belt. lol was supposed to get more but god I was dead
-SLDLs (light)
135x10
—work—
225x5
235x5
245x5
255x5
-BB Shrugs
—work—
140x20
150x20
160x20
140x15 -BIG SQUEEEZE
-Hammy Curls
Lightx20
—work—
2 Lights+microx20/20/20
-Pulldown Abs
40x12
—work—
70x20
80x20/20 - was gonna do 90 but was too heavy
Cardio later. im feeling sessi right now from that squat
Im back bitches mega post incoming
10/31/12
169.0 BW
Accumulation W4D1
Low Day
At Home
ME BENCH
-Incline Bench (thumbs out grip, 3rm)
45x8
75x8
95x5
115x5
140x3
170x2 -+10lb -2 rep PR. Had 3 but was in pitch black, powers been out
130x12
-Band Pushdowns
Light+microx20
—work—
2 Lightsx30/30
-Low Incline PJR
25x12
—work—
55x20
65x20
75x12
-DB Row
40x12
—work—
75x30/30
-DB Front Raise SS DB Hammer Curls
10x12 10x12
—work—
20x20 25x20
25x20 30x20
30x20 30x20
–later—
-Biking @2nd resistance for 20 minutes
–even later—
-Biking @2nd resistance for 20 minutes
11/1/12
Low Day
168.6
-Biking @2nd resistance for 20 minutes
–even later—
-Brisk Walking for 20 minutes
11/2/12
167.8 BW
Accumulation W4D2
Low Day
At Home
DE SQUAT/DEAD
-Squat
45x5
115x5
140x3
170x2
(195x2)x25 -fast and easy
-Deadlift (conventional)
135x3
225x2
(285x1)x25 -fast and easy againn
-Facepulls
Minix20
—work—
Light+minix30/30
-Leg Extensions
50x12
—work—
80x20
90x20
100x15
-Knee Raises
—work—
BWx20/20/20
–later—
-Biking @2nd resistance for 20 minutes
-Brisk Walking for 20 minutes
11/3/12
168.2 BW
Accumulation W4D3
Low Day
At Home
DE BENCH
-Bench (thumbs out grip)
45x5
85x5
115x3
135x3
(155x3)x25 -Tired out at set 16 and got slow 
-Low Incline DB Bench
25x12
—work—
25x20
35x20
45x15 drop 25x12
-Band Pushdown
Lightx20
—work—
2 Lightsx30/30
-Meadow Rows
+25x12
—work—
+50x20
+60x20
+70x12
-1 Arm seated DB OH PRESS SS Ez Bar Curl
10x12 25x12
—work—
20x20 60x20
30x20 70x20
40x9 80x16
Notes: Decided today to stop pushing assistance like crazy. Going to none ramped sets to see how it works for awhile.
—later—
-Biking @2nd resistance for 40 minutes
11/5/12
169.6 BW
Accumulation W4D4 Low Day
At Home
ME Squat
-12" Box Squat (3rm)
45x8
95x8
135x5
185x3
230x3
255x2 -+belt +10lb -2 rep PR
(230x2)x5 -+belt
-SLDLs
135x10
—work—
230x5
240x5
250x5
260x5 -+belt
-BB Shrugs
115x12
–work—
(145x20)x3
135x12
-Hammy Curls
Lightx20
—work—
(2 Lights+minix20)x3
-Pulldown Abs
40x12
—work—
(70x20)x3
New plan starting here is to take ME days no more 75%xamrap, Need more work on heavy volume to get used to moving heavier weights. so on 5rm days doing 5x5 @90%, on 3rm days 3x5 @90% and on 1rm days 2x3 @90%. Feel like this is a better plan to actually accomplish the goal of ME days
–later—
-Deadlift 135x100 -worst cardio ever you never know how horrible this is till u try
-Biking @2nd resistance for 20 minutes
11/6/12
169.2 BW
Low Day
-Biknig @2nd resistance for 40 minutes
11/7/12
168.2 BW
Accumulation W5D1
Refeed
At Home
ME BENCH
-FLoor Press (thumbs out grip, 3rm)
45x8
75x8
95x5
120x3
140x3
175x3
195x3 -+5lb same reps PR
(175x3)x5
-Band Pushdowns
Light+microx20
—work—
(2 Lights+microx30)x2
-Low Incline PJR
25x12, 50x8
—work—
(65x20)x3
-DB Row
40x12
—work—
(80x30)x2
-DB Front Raise SS DB Hammer Curl
10x12 10x12
—work—
(25x20)x3 (25x20)x3
Going well lately. Cardio for 20 minutes soon not feeling a full 40 tonight im beat
Ok so I didnt do cardio last night I fell asleep by accident lol
11/8/12
170.0 BW
Accumulation W5D2
Low Day
At Home
DE Squat/Dead
-Squat
45x5
95x5
145x3
185x2
(205x2)x20 -crazy speed
-Deadlift (conventional)
135x3
225x2
(295x1)x20 -even crazier speed
-Facepulls
Minix20
—work—
(Light+minix30)x2
-Leg Extensions
50x12
—work—
(90x20)x3
-Knee Raises
—work—
(BWx20)x3
40 mins cardio after dinner
lol
[quote]spar4tee wrote:
lol[/quote]
lul wut
yus
Deads from today
Dem lean gainz.
[quote]PlainPat wrote:
yus[/quote]
gud
[quote]jtownlax wrote:
Dem lean gainz.[/quote]
moar like dem get fat as shit then cut eating only chicken tuna peanut butter and whey gainzzz
lol
and 7x40min cardio a week
[quote]spar4tee wrote:
[quote]PlainPat wrote:
yus[/quote]
gud[/quote]
omg did quincy just tell me i did something good
life complete
skwatz from today as well
11/9/12
High Day Basically Towards the end (Wedding of my cousin all weekend, will be a rough one in terms of diet)
168.6 BW
5AM:
-Biking @2nd resistance for 25 minutes
11/10/12
167.2 BW
Accumulation W5D3
Low Day
At Home
DE BENCH
-Bench (thumbs out grip)
45x5
80x5
115x5
135x3
(160x3)x20 -ok, not crazy fast but not terrible
-Low Incline DB Bench
25x12
—work—
(35x20)x3 last set drop into 25x20 partials
-Band Pushdowns
Light+microx20
—work—
(2 Lights+microx30)x2
-T-bar Rows
+45x12
—work—
(+90x20)x3
-1 Arm Seated DB OHP SS Reverse EZ Bar Curl
15x12 35x12
—work—
(30x20)x2 (65x20)x3
(25x20) (65x20)
–later—
-Walking @3.5 mph on 3%incline for 20 minutes
11/11/12
High Day
163.6 BW- Drunked Dehydrated wedding adventures the night before
-Walking @3.5 mph on 3% incline for 40 minutes
ME squat/dead early in the AM then assistance after
11/12/12
169.6 BW
Accumulation W5D4
Low Day
At Home
ME Squat/Dead
5am:
-2" Deficit Deadlift (conventional, 3rm)
135x8
185x5
225x5
250x3
295x3
335x3 -+belt +20lb -2 rep PR
(300x3)x5 -+belt
—later—
-Run with team like 1.5 miles
–even later—
-SLDLs
135x10
—work—
235x5
245x5
255x5
265x5- +belt easy
-BB Shrugs
115x12
—work—
(150x20)x3
135x14 big squeeze
-Hammy Curls
Lightx20
—work—
(2 Lights+minix20)x3
-Pulldown Abs
40x12
—work—
(75x20)x3
you dont go hard as me, why the fuck you mad at us
cardio later
11/12/12
Later on
-Walking @3.5 mph on 3% incline for 40 minutes
you aint grinding till you tirred