Glad to know your foot is ok
recent pictures are looking “NOICE!”
did you buy your tux for the wedding?
I am from arkansas… and we have BRAUMS, will post picture for you to envy.
Ink- Wings N Things will be consumed DURING LWI West Coast. Finish a set of heavy squats/dl’s/bench and then throw down two strips during your rest period and then continue crushing weights with a fury!
Masch- I’m sure there is plenty of man ranch to go around lololol
Blaze- W-n-T’s is a Southern California chain. Its delish. I’m a huge wings man through and through.
Frenchie- Well my foot isnt exactly back to full strength unfortunately… still kinda nagging me. I did buy my tux! Got fitted last week but the tailor isnt done with it yet. I’m pretty pumped to get it back! Custom made from head to toe! Baaaaaaaaaller!
Elmore- Braums huh? I’m excited to see the pics!
back day today.
Pretty much the same back day as last time. I’ll give the high points
60 pull ups. 30 w/ 25lb weight vest
Soooo uh all that work copying and pasting the link in a pm for you and not even a thanks or g f yourself?
Hmph
Man I feel bad for not checking in here for so long. So much activities. Your arms are crazy talk, and you’ve been playing PLer for all that time… few months = 20" amirite?
Rock- PMing you now homie. Didn’t see your PM till now… Bad Ass BTW!
Jake- hahaa yeah right 20"s… My cold flexed arms barely break 17 lol Thanks though!
Ok so I’ve been thinking a lot lately about where to go from here and I’ve finally come to a tough decision… I’m going to make a serious run at dropping some weight. As most of you guys know I’ve had a minor nagging knee pain going on lately and accompanied with my recent foot problem I think it’s time for me to get lighter in hopes of alleviating these minor pains before they turn into big pains. I’ve been hovering between 212-216lbs for the past several months and want to make a run at 200-205. Still planning on trying to push “big” weights but I think it’s time to drop some unwanted LB’s.
Today was shoulder and traps day… Feeling good.
DB shoulder press:
40 x 12
60 x 10
90 x 5+1 (grinders from the start so I went down to 85’s)
85 x 6, 4+1
Front DB Raise:
45 x 3 x 8
Lean away, behind the back Cable Laterals:
30 x 4 x 8
DB Shrugs w/ Pause:
100 x 12
110’s x 4 x 10
Smith machine shrug variations. 2 exercises x a lot… Traps were en fuego
DB Shrug drop set. 100’s/80’s/60’s x max
12,11,13… Damn! Grip was destroyed here too
Reverse peck deck
DB Laterals to Overhead: (bug/Arnie laterals)
15’s(lol) x 20, 15
Incline treadmill walking: speed 3.2 @ 10% for 25 minutes
Done. Felt pretty good today. Traps are coming along nicely IMO. Wanna be shredded for the wedding so that I don’t look like a chubby faced dummy bird in my wedding pics lol.
That’s the plan. You guys gotta help me stick to it. Deal??? Ok deal! 
Wedding mustache?
Also, you should get in on ink’s race to 500 DL thread.
[quote]scj119 wrote:
Wedding mustache?
Also, you should get in on ink’s race to 500 DL thread.[/quote]
Naw, Greg has all that wedding stuff to deal with eight now. He doesnt need another thing on his plate…LOL
Good luck shedding a bit bro, I don’t know how much sexier you can get though
Scj- hahaha nah man no wedding mustache. Probably gonna go with “clean cut/baby face gregron” at the wedding.
Ink- I didn’t even know about this 500 DL race. I gotta get on dat!! Habent DLed since the meet but will be hitting them again next week… I’ll try to get up to 500 cause that would be siiiiiiiiiiiick.
Really ben diggin this guy lately. Noah Gunderson… Check out his album “Family” if you’re into acoustic folk type music. Really good
IMO. Busy day today and then hitting up Tri’s tonight.
Sad day… Found out that a buddy of mine, who was a SEAL at Team 1, was overseas and died this week.
Please keep his family in your prayers. R.I.P. Mike
[quote]gregron wrote:
Sad day… Found out that a buddy of mine, who was a SEAL at Team 1, was overseas and died this week.
Please keep his family in your prayers. R.I.P. Mike[/quote]
How sad. Sorry to hear that. They have my prayers and condolences.
Sorry to hear that greg, his family will be in my thoughts.
Damn Greg. Thinking of your boy. RIP
On another note, I would prefer you not diet. You already look really good, and I don’t want you to look in-fucking-credible.
JK. but seriously, some guys in the old BOI have been trying out some of Lyle Mcdonald’s stuff (Rapid Fat Loss, Ultimate Diet 2.0) as a different take to dieting. If that looks like something that’s interesting to you, hit me up and we can talk about it. I haven’t tried it myself but it looks interesting, and since you’re already pretty lean, I think you’d have good success with it.
Nice looking shoulder day btw.
Sorry to hear Greg. RIP.
I have to +1 how scary more ripped Greg would be… your already pretty much beastmode
Its the least I could do man, I will definitely keep him and his family in my prayers…sorry for your loss.
Dude, you’re close enough to 500, join the race to 600 thread “Pull my finger, bitch”. It won’t be fair to us pussies if you come in a wreck house.
Very sorry to hear about your boy man. I hate hearing when we’ve lost guys over there.
Keeping Mike’s family in my thoughts.
RIP Mike, Semper Fi.
Thanks fellas… I appreciate all of your concern.
Hit up a monster tricep session tonight. Weighed in at 213
Dips: 100 reps total
BW x 10
+25lb Vest… as many sets as it takes go hit 50 reps: 20, 17, 13
BW x as many sets as it takes to hit 40: 13, 14, 13
^^Tri’s were so damn pumped!!!
CGBP:
135 x 8
185 x 6
225 x 6
EZ PJRs on Incline:
50lbs on each side x 8, 8, 6
Underhand Tri Pull Down:
3 x 8
Single arm Tri Push Down:
3 x 10
Monster Mega Drop Set w/ V-Handle:
190(stack) x 7
150 x some more
110 x some more… hurting so bad
80 x a few. struuuuuuuuggling like a mofo… and done
Great session. Felt really strong/like I was dominating weight left and right. Tomorrow morning we’re hitting up biceps. Its gonna be legit. Going to play some poker tonight. Havent played in forever cause I was on a major cold streak. Hopefully my luck turns around tonight and I can come up a bit. yeaaaaaaaaaaa buddy!
Went to Braums ordered double 1/3 pound cheeseburger, large fries, large strawberry shake… consumed all before I could take a picture.
Good things happening in here, good things. Keep it up man, sorry about your friend.
Those dip sets you did seem brutal, I need to get back on the weighted dip train fo’ sho’ ! Dips always seem to be great for shoulder health in my experience at least.