[quote]gregron wrote:
masch- yeah I need to work on getting low… i should “drop it like its hot” as they say lol
[/quote]
Please…for the love of god… don’t.
I actually did cleans from the floor for the first time today. It was… interesting.
Ha I love how anti-Xfit your fiance is.
Wow, you’re pretty cut already. Another 10 pound loss and you can play Thor.
Jams98- I dont really have a set dieting plan as of right now. I’ll probably just start to slowly add in some SS cardio, make sure my protein is at 250g a day and keep my carb intake low(ish) I’ve never done an actual “cut” before… I’ll probably just monitor how things look in the mirror and go from there. Not really planning on doing an extremely detailed food log/diet. we’ll see. Any suggestions?
scj- hahaha sorry man. I guess thats my dyslexia coming out or something. You should measure your reach against the wall and see what you’re at. I think mine was 94 inches? I look forward to seeing your dunk attempt.
Nikki- yeah she’s a funny one. haha thanks nikki. that “Thor” look is what I’m going for (minus the long hair part lol) Wouldnt it be awesome?? 
hit up the gym today for some back n bi’s. Little bit different workout than usual because some of my normal equipment was being used but I changed things up and had a good workout. Really been trying to stress the lat stretch and contraction to build that M/M connection.
Warm Up:
45lb KB
12 Goblet Squats (my mobility on these is feeling really good. should help my FS’s)
12 Two handed KB Swing to overhead
4 rounds
Had a good sweat going and was feeling nice. Ready to get some…
HS High Row (my new favorite back machine)
worked up to
3pps for 8,8
Wide Grip Cable Row
worked up to
210lbs x 12,12
Chest Supported Row (1 arm at a time)
Worked up to
2pps x 8,8
1arm DB Rows (rowed to the waist)
80’s x 20
100’s x 12,10,10 super lat pump at this point
DB Shurgs
100’s x 12,12
EZ Bar Curls:
45 on each side x 10,10,10
Alt DB Curls:
last set was 50’s x 9 (so pumped at this point. arms looked awesome lol)
DB Hammer Curlzzzzz
and thats all she wrote. Hour and 15 in the gym. Was gonna do some cleans as well but this damn hip thing still hurts when I attempt to DL. I can feel a slight strain in there and dont want to push it. Lame fa show but hopefully it’ll be better soon.
^lose 10 more pounds, then go to clubs with this on a shirt
Seriously though, nice work. You are in the San Diego area, correct? I will be in the Long Beach area next week with my family for a short vacation.
I wish it were that easy to drop weight.
I thought you’ve done the RFL before? 10lbs gone in two weeks, bam!
DF- I don’t go to clubs but if I did I’d wear that shirt for sure haha
Yeah I’m down in San Diego. What’re you going to be doing in Long Beach? You should hit up Roscoes Chicken N Waffles. Delish!
MiM- I did do the RFL diet a while back (2 years ago I think??) when I was a super fatty mc fattersons after my shoulder surgery. It was more of a “jumpstart” for my renewed fitness. I did get pretty lean on my last deployment before I got out but I wasn’t really trying to diet hard or anything.
Starting “Operation Righteous Cowboy Lightning” today (drop 5-10lbs of BF) I’m getting my FMC on as I type this. Stairmaster FTW
Shelby has me doing his carb cycling diet. High/med/low- High for your toughest workout. Low day is supposed to be your day off, but you do some interval work. Typically on low days I’ll still lift, but just usually something small like Lat raises/calf raises/abs etc. I actually find my low days bring me some of my best workouts.
Jams98- Nice. I’ve thought of doing the carb cycling thing… I might try it out.
SUUUUUUUUUUUUUUUUCKY.
Kinda tweaked my knee the other day playing basketball. I jumped for a wild pass, collided with another guy and landed normally. It started hurting a little bit but wasnt bad. Finished up the game and went home. It felt fine this morning during the stairmaster.
Got into the gym today, did my KB Goblet Squat/KB Swing to OH and then started my front squats. It felt ok for my warm ups but when I got 225 on there it was hurting pretty bad TBH.
The pain is basically right at the bottom of my knee cap on the inside of my leg. I’m icing it now and going to take some motrin but its lame. I dont think there is a tear or anything like that but its definitely strained. Pretty bummed about it cause I was feeling like pushing it on legs today.
I was bummed about my knee hurting until I saw this picture of my niece (the cutest little girl in the entire world) that cheered me up. Thought I’d share.
she’s amazin and Im going up to see them tomorrow. Cant wait. I love her.
EDIT: she’s a good lookin kid… she must get it from her uncle “gee-gee” or somethin’ lol 
knee issues, not good!!
hope it’s nothin…
yep, your niece is a cutey. Two thumbs up!
My girls call my grandma (their great grandma) “GG”, lol
Sucks about the knee, and good luck in getting even hotter abz, hot boi
Damn hope the knee heals fast man! Cute niece hahaha.
MiM/Ink/pbclax- the knee is feeling much better… dare I say it is feeling just like normal??? Thanks for the well wishes
Was pretty busy at the end of last week and all weekend. I got a new “job” as a voulenteer at the fire fighter museum. its a good opportunity to meet people and rub some elbows… hopefully I get some good connects. Went up to my brothers house saturday to help him get his place ready for my nieces bday party next weekend.
We spent 5+ hours in the yard clearing brush, ripping up old trees/bushes, clearing out planters, building a new fence… basically I was a mexican worker for a day (lolz) but I did have a super awesome straw cowboy hat on… sooooooo yeaaaaaah. Hit the gym for shoulders the other day too.
I’ve been doing my resistance band shoulder stuff for about a week now and I feel like I can already see a difference. I know thats probably not the case but I like what I’m seeing so far. I’ve been using the resistance band to do 20 side laterals, 20 upright rows, 20 bent over rows three times a day. I’m going to continue doing this and see how it goes. hopefully it’ll help me build up some cannon ball-esq delts
Hit up some FMC today. 30 minutes incline walking. 3.2MPH @ a 10 incline and then I did 10 minutes of backpedaling/sideways walking to loosen up my calves. Its a technique that I picked up during physical therapy for my compartment syndrome. boring but its part of my life.
Gonna hit the weights this afternoon. Got a savage sunburn on my chest yesterday while sitting outside doing some wedding planning. You can just call me lobster chest lol.
Lobster chest?!??! gay.
greg, you shouldn’t post pics of your niece’s face…if she ever admits to being on the juice, people could recognize her. JK.
scj(<-- got it right this time)- hahahah it is real gay. Sunburns look so lame, luckily it never hurts/peels when i get burnt
hlss- she loves juice… uh oh lol
watched this video today… amazing! “Whats up dog? I killed you” ahahaha
got into the gym for a quick chest n tri’s workout (hit a little bit of shoulders too cause i didnt get the best shoulder workout in last week)
FMC this morning (as mentioned above)
Jogged to the gym
Stretched/Warmed up: Did the mobility thing from the article the other. I’m going to be doing those before every workout day depending on what lifts I’m doing that day. I already do some of that stuff but I’m looking forward to trying them all.
BB Bench: concentrated on form today. wanted to stay tight and feel the pecs working all day. lowered the weight on almost all exercises but had a great pump
worked up to
275x8,6
DB Incline:
60x20 (wow. so light until rep 15 lol)
80x10
90x10
Dips: belt was being used so it was all BW
Pec Deck
V handle press down:
stack x 20,20,20
Cable overhead extension w/ rope:
smoked my triceps
got in the cable station and did reverse cable cross overs… they were amazing. Never had a rear delt pump like that before in my life. did 3x12 and it was incredible. loved it. gonna keep doing these fa show. Did some heavy abs and that was all. good sesh, now I’m hungry.
oh yeah and when I was walking home from the gym (shirtless of course) I walked past this couple who was holding hands. The GF/Wife (whoever she was) totally checked me out with a full body up and down look… the boyfriend looked pissed lulz. It was awesome.
ok have a great day everyone.
“So you want me to make you into a giant transformer… with a human head, and a human penis” haha
^^and the tubes. lol
Kenny Powers if the man. i love EBAD
best show ever. Next to Curb Your Enthusiasm
Oh, I also wanted to run something by you Greg. What do you think about changing the name ‘squats’ to ‘crouches?’