Awesome new avi man. 3 plates for 17 is pretty sweet on the squats and the benching is more impressive still. Re the curls thingggg: I do seem to be stuck to dumbells or cables for my bicep work… straight bar work destroys my forearms and ez-bar just feels incredibly un-natural.
As much as I want to get some heavy ass barbell curls going I can’t justify keeping something in that gives me the wrong type of pain every single time
AshBurton- Hey man… thanks for following along. Well the whole compartment syndrome thing is tricky. If I do any running that is over about a mile it starts flaring up again. If you noticed I dont think that I’ve ran over a mile straight even once since I started my log lol… There really isnt a whole lot that I can do about it which is lame. When I was in the military my team had its own Physical Therapist and I was going in every morning and getting treatments. I was getting about 1:20-140 of treatment 5 mornings a week and it became manageable and I was able to do some running. Now that I dont have access to that it has come right back. Sucks.
phlegms- yeah buddy its pretty rough right now. only going to get worse tomorrow lol
Steve- I think I’m going to be hurting this week… but that just means I got a good one right?
Bug- Well on second thought I dont know about 315 x 6-8… I was just basing that off of doing 275 x 6 after incline BB and those first 2 sets of 275 were real easy. I benched 340 in my meet. Now that I’m not prepping for a PL meet I’ve switched back to a “regular” bench set up and I dont have the big elaborate set up/arch that I was using for the meet.
Jake- I like dumbbells. I never did straight bar curling before now because it was rough on my wrists. I preferred the EZ bar cause it was EZier on my wrists hahaha (lame joke I know) It didnt feel bad though so I’ll see how it goes for a little while. Just stick with cables and DB’s if they dont give you pain. You gotta ind out what works for you and adapt your training accordingly.
[quote]gregron wrote:
went to the gym this evening with my fiance and trained her. did 20 minutes on the bike and stretched for 12-15 minutes at the end. probably will be helpful for my legs… but we’ll find out tomorrow.[/quote]
ummmmm yeah. Boy was I wrong about that ^^
I’m feeling sore as balls today. I dont know if it was that 315x17 set of the walking lunges but I am so much more sore this week than I was the last two weeks. My glutes are feeling it so bad today… but thats good cause I was feeling like they were looking a bit flat lately so this should help lol. So yeah, feeling really sore in my legs today. Going to hit up back in a couple hours and I’ll be coming back to post the results.
Stay Classy.
4 cage free egg whites
5 cage free whole eggs
4 oz sliced turkey meat
half an avocado
Nummy Nummy!
BW was 211 at the gym today at 2:20 in the afternoon.
Legs are SO SORE. DOMS like a mofo. Yeah buddy!
Back day today… So Killer. Had one of the best lat pumps that I’ve ever had.
Started with the lat pull down bar resting over the neutral grip pull up handles to get extra wide. The pull down bar was wider than the one we had used in the past and the drop down angled portion was longer and it hit the lats so much better! feelsgoodman.jpeg
all reps were from a dead hang to get a stretch with zero body language. Any body language and the rep didnt count so we got some extra partials in there.
BW x 10, 10
WEIGHT VEST ON: as many sets as it takes to get 30
6, 5, 5, 5, 5, 4
BW x 5, 5
60 total
Close Grip V Handle Cable Row: shoulders forward for a big stretch and then 2 second pause in the hold position
140lbs x 8, 8, 8 (my lats were so pumped after this. Feeling great. went with a lighter weight to get the stretch and hold)
HS High Row:
Single arm
45 + 35 per side x 8, 8, 8, 8 (same stretch and hold as before. I think this is gonna be really key. That stretch really helps me activate my lats more. Felt awesome)
T Bar Row:
2plates and a 25 x 8, 8, 6 (grip was fried! Back felt nooooooooice!)
hyper extensions:
25lbs x 10, 10
DB Croc Rows:
100lb x 20, 17
and done. Feeling smoked here. Back was feeling really pumped and I was lookin real wide in the mirror. It was awesome. i think I’ll be pretty sore tomorrow. Doing the whole IF thing again today and I like it. Feeding window today is Noon-8PM… yesterday was 1-9PM
I feel like my body is starting to adapt to these new workouts. This week (3rd week) has been my best week so far BY FAR. Hopefully I can keep it up throughout the next 3 workouts. I like hitting the gym 6 days in a row and taking 1 off.
How much did the vest weigh?
Looks like a killer back sesh man. Those seated rows are how I did mine through that last split, though my hold was no where near 3 seconds. Pretty killer, esp later on in the workout. Super Jelly you have a high row. I always see them in videos and think they’d be amazing but never have an opportunity to try one.
Looking big and leaner than in prev pictures (in abdominals) at least than I remember. Keep up the amazin work meng.
6 days a week is no joke, I train 2 days in a row and my body is screaming for a day of non weightlifting. Thats some serious high frequency shyte! After HS High Rows I would love to do Meadows Rows as a finisher…talk about wrecking the bottom portion of your lats…come to think of it Im gonna get on these again…awesome as usual gregger
new Avi is nice!!
your children will be gorgeous.
Training lookin good homeboy! You better get 20 next time
heading off to the gym to bro down
RESPECT ME BRO!
^hahaha that vid made my day.
You wearin your singlet for halloween bro?
Spar4tee- The vest weighs 25lbs bro.
Blaze- Yeah that was one of my best back sessions in a while as far as really feeling the MMC goes. The high row is nice… especially one arm at a time.Thanks for the kind words. Feeling better these days just trying to lean out muh belly a little bit.
Matty- Im liking the 6 days a week approach. It was actually 5 days the first week and 6 the second… this is week three but its nice. We only hit each muscle group directly once a week so there is lots of recovery time. I just like being in the gym so its pretty legit for me.
Frenchie- Thanks!!! I hope so 
We were both pretty cute kids so I’m keeping my fingers crossed.
Kalle- Whats up brosieden? Ill get that 20 next time and post a vid… as long as my legs regain their feeling and function by then lol
scj- glad you liked it buddy. That episode last night had me cracking up. I’m actually not wearing it this year… probably next year. I’m going to be an indian this year so I went and bought the raw materials and will be making my costume tomorrow. Pretty much a head dress, loin cloth, some body “war paint” and some arm bands (the ultimate warrior style… oh yeah and I hatchet. Its gonna be siiiiiiiiiiiick! I need to get my spray tan on tomorrow though cause there aint no pastey assed indians. (yeah I said spray tan. so what? come at me bro!)
Shoulders/Traps day today and it was SIIIIIIIIIIIICK. Second day of IFing and LOVIN it! Weighed in at 208 this afternoon. daswussup
30 minutes of FMC this morning
Gym just now… just the highlights.
warm ups and stuff
DB Shoulder Press:
85’s x 6, 6, 6 (got all three sets of 6. pumped on that. 90’s next week)
DB Front Raise with back on the pad
3 x 8
Behind the Back Cable Laterals:
4 x 8
DB Shrugs: pause and squeeze
110’s x 10, 10, 10, 10
Reverse Peck Deck
3 x 12
DB Laterals: Killing time till the smith was open
3 x 12 (constant tension)
Smith Machine Behind the Back Shrugs
4 x 8
supersetted with
Standing OHP (just trying these out. didnt really hurt my shoulder. Booyah!)
95lbs x 4 x 10
another smith shrug variation
4 x 8
Seating Bug/Arnia Side Laterals to Overheads
set of 17 and set of 21.
shoulders and traps were absolutely fried at this point. Feeling great. just slammed down a monster shake and heading out to an event tonight at some fancy pants hotel down town with my boo. Should be fun rubbing elbows with some richers. Gonna try to hit a double at the gym tomorrow.
On a side note I recently finished my last book (The Host… dont laugh guys) and now I’m starting in on the Game of Thrones series. I already watched the first season on HBO so I considered skipping book one but didnt lol. thats my entertainment for FMC. Yeaaaaah Buddy!
[quote]gregron wrote:
scj- glad you liked it buddy. That episode last night had me cracking up. I’m actually not wearing it this year… probably next year. I’m going to be an indian this year so I went and bought the raw materials and will be making my costume tomorrow. Pretty much a head dress, loin cloth, some body “war paint” and some arm bands (the ultimate warrior style… oh yeah and I hatchet. Its gonna be siiiiiiiiiiiick! I need to get my spray tan on tomorrow though cause there aint no pastey assed indians. (yeah I said spray tan. so what? come at me bro!)
[/quote]
I hate myself for doing this… but I can’t help but notice you have two left parenthesis and one right one.
Anyway the real reason I logged back in here - did you see the new planking? It’s “tebowing”. Google that shit.
[quote]scj119 wrote:
Anyway the real reason I logged back in here - did you see the new planking? It’s “tebowing”. Google that shit.[/quote]
hahaha I checked it out. Most of the people look like they’re doing “the thinking man” pose though.
I think I melted when I saw “Bug laterals”…
Holy volume batman! Making me look like Mike Mentzer!
Dude your avi is rocking.
The two of you look like a great couple
I like the eat after noon approach as well, I have recently transitioned to carb-backloading (keifer) and it is awesome
Reading books for FMC is a good idea. Usually (IF I do it) I’ll do it at home on the t-mill catching up on some Netflix shows. Gotta start it up again soon and watch The Walking Dead.
Speaking of dressing up like an Indian…when I was in Africa, the pro hunter guides told us about this WEIRDO that dressed up in full Indian gear (basically JUST like your costume-headress, loin cloth, face paint, feather arm bands) and hunted a lioness. After he bagged her, he wanted to have his picture taken with it on his shoulders.
Dude was probably 6’, 140, pasty ass cross dresser (seriosuly) dude from Texas. So they all sling this 400# cat on the guys back, and as soon as they let go for the picture (which was taken and I saw it) he collapsed. They had a bunch of pictures and stories about this clown. It was awesome.
True story.
^^I can’t believe those guys remembered me, much less told you the story of all people! How embarrassing
[quote]gregron wrote:
^^I can’t believe those guys remembered me, much less told you the story of all people! How embarrassing [/quote]
Dude, you’ve put on a LOT of solid mass since then bro, congrats! The picture I saw was like a skeleton covered in a white sheet, dressed like Crazy Horse
