Really tired today. Didn’t sleep well last night and had to wake up early to move my car by 9. Probably shouldnt have trained today but we’re all hard headed here.
Chest + Arms
Inc smith
LT: 255 x 8
TT: 255 x 9
Followed that up with 225 x 10
Flat DB Press:
LT: 100 x 13
TT: 110 x 6
These are a pain to get into place. Was hoping there’d be someone in the gym to help out but nope
Cable cross over:
65 x 15 same as last time
BB Curl:
LT: 115 x 8
TT: 120 x 2 haha. I chalk this up to being really tired and just sucking at curling.
Dropped down to 95 and got 15, +1 from last time. Gonna stick with 115 till I get to 11+ reps
1 arm cable curl:
LT: 65 x 12
TT: 70 x 11
Was gonna throw a set of pinwheels in but I didn’t have much in the tank and had close grips next.
Dec. Smith CGBP:
LT: 275 x 8/245 x 10
TT: 275 x 10/245 x 11
Upping this to 285 next time. These feel so good.
Pushdowns;
LT: 130 x 17
TT: 135 x 23
Tomorrow would normally be leg day but i’m taking it off to rest and because my refeed is on saturday and it would be good to do a nice leg workout on the day I black out from a carb feeding.
MOTHERFUCKER. I just had my whole post written and lost it. So I’m just gonna post the highlights.
-Rack pulls (below the knee)
Warmups from 225 to 495, then:
585lbs x 8 !! holy shit bigggg PR.
495lbs x 15
-Seated military press
185lbs x 15 !!! WTF. Previous best was I think 11 and that was on a GOOD day.
225lbs x 6 !! Wooo, PR +20lbs, same amount of reps.
-Incline DB curls
35’s x 14
50’s x 9 (damn wtf, strong today).
I am a demolisher of PR’s. Maybe I’ll stick with this program after I come back from vaca. AND I weighed in at 220 on the gym scale today with shoes. Most I’d seen before was 217. And I only ate 2 meals today.
[quote]WS4JB wrote:
A month ago I finally figured out how to do In-Humans correctly.
Today I noticed stretch marks on my triceps for the first time… I think i might have teared up a little bit, thats how happy that made me.[/quote]
Best tricep exercise ever. My biceps and triceps are have stretch marks all over them and although they aren’t too apealing they are definetly a sure sign if growth. Nice stuff JB
[quote]MeinHerzBrennt wrote:
Really tired today. Didn’t sleep well last night and had to wake up early to move my car by 9. Probably shouldnt have trained today but we’re all hard headed here.
Chest + Arms
Inc smith
LT: 255 x 8
TT: 255 x 9
Followed that up with 225 x 10
Flat DB Press:
LT: 100 x 13
TT: 110 x 6
These are a pain to get into place. Was hoping there’d be someone in the gym to help out but nope
Cable cross over:
65 x 15 same as last time
BB Curl:
LT: 115 x 8
TT: 120 x 2 haha. I chalk this up to being really tired and just sucking at curling.
Dropped down to 95 and got 15, +1 from last time. Gonna stick with 115 till I get to 11+ reps
1 arm cable curl:
LT: 65 x 12
TT: 70 x 11
Was gonna throw a set of pinwheels in but I didn’t have much in the tank and had close grips next.
Dec. Smith CGBP:
LT: 275 x 8/245 x 10
TT: 275 x 10/245 x 11
Upping this to 285 next time. These feel so good.
Pushdowns;
LT: 130 x 17
TT: 135 x 23
Tomorrow would normally be leg day but i’m taking it off to rest and because my refeed is on saturday and it would be good to do a nice leg workout on the day I black out from a carb feeding.
[/quote]
Had a nice leg day today however since I was lifting solo and I’m used to my training partner spotting me when needed I just decided to go for some PRs today anyways. After a few reps of 5 pps on the hack squat, I lost focus and got stuck in the whole. Quite embarrasing lol but luckily enough the machine stops short of crushing someone.
[quote]austin_bicep wrote:
MeinHerzBrennt wrote:
Really tired today. Didn’t sleep well last night and had to wake up early to move my car by 9. Probably shouldnt have trained today but we’re all hard headed here.
Chest + Arms
Inc smith
LT: 255 x 8
TT: 255 x 9
Followed that up with 225 x 10
Flat DB Press:
LT: 100 x 13
TT: 110 x 6
These are a pain to get into place. Was hoping there’d be someone in the gym to help out but nope
Cable cross over:
65 x 15 same as last time
BB Curl:
LT: 115 x 8
TT: 120 x 2 haha. I chalk this up to being really tired and just sucking at curling.
Dropped down to 95 and got 15, +1 from last time. Gonna stick with 115 till I get to 11+ reps
1 arm cable curl:
LT: 65 x 12
TT: 70 x 11
Was gonna throw a set of pinwheels in but I didn’t have much in the tank and had close grips next.
Dec. Smith CGBP:
LT: 275 x 8/245 x 10
TT: 275 x 10/245 x 11
Upping this to 285 next time. These feel so good.
Pushdowns;
LT: 130 x 17
TT: 135 x 23
Tomorrow would normally be leg day but i’m taking it off to rest and because my refeed is on saturday and it would be good to do a nice leg workout on the day I black out from a carb feeding.
115x8 then 120x2 talk about fatigue lol. [/quote]
Definitely. I suck at just about any type of curl despite decent size. Oh well. My close grips are blowin up and hopefully i’ll be havin stretch marks on my tris as well lol
[quote]bugeishaAD wrote:
MOTHERFUCKER. I just had my whole post written and lost it. So I’m just gonna post the highlights.
-Rack pulls (below the knee)
Warmups from 225 to 495, then:
585lbs x 8 !! holy shit bigggg PR.
495lbs x 15
-Seated military press
185lbs x 15 !!! WTF. Previous best was I think 11 and that was on a GOOD day.
225lbs x 6 !! Wooo, PR +20lbs, same amount of reps.
-Incline DB curls
35’s x 14
50’s x 9 (damn wtf, strong today).
I am a demolisher of PR’s. Maybe I’ll stick with this program after I come back from vaca. AND I weighed in at 220 on the gym scale today with shoes. Most I’d seen before was 217. And I only ate 2 meals today.
Fuckin Bug just had to post his rack pulls the same day as me.
Rack chins
BW x 12/15
BW + 30 x 12
BW + 60 x 11 (+3)
Rack Pull ( from right below knee)
225 x 10
315 x 8
365 x 6
405 x 6
455 x 6(last 2 were fucking rough)
Straight arm pullover
130 x 12 (+ 10 lbs)
Behind the neck Shoulder press in Smith machine
95 lbs x 20
135 x 12
165 x 11
Seated lateral raises(watching Cutler do these completely changed my form)
15 lbs x 15
25 lbs x 26 rest paused
seated db cleans
15 lbs x 12/12
20 lbs x 12
Comments: wore a beater cuz its hot as hell, think it might have helped me on the side laterals to really be able to watch the muscles working, felt like I really had a mind muscle connection going.
Opposite kind of day as bugs(assuming settings huge PRs is a good day =p)
Went for 405 on squat because I felt awesome warming up, went pretty deep and got it back up to about parallel where I stalled and had to dump the weight. I wanted this so bad because my squat used to be my strong point and now it fucking blows nuts while everything else is going up fine, so this pretty much ruined my fucking mood, and unlike other people I don’t lift very well when I’m angry, it gets to me and ruins my focus.
Backed off and salvaged a 315x10, did some RDLs(315x20) and some calf work and got out.
I don’t think it helped at all that I got to the gym 2 hours late(yay car problems).
Who knew I could be so happy about how arm day went, and then fall so far the next day =[
[quote]austin_bicep wrote:
Had a nice leg day today however since I was lifting solo and I’m used to my training partner spotting me when needed I just decided to go for some PRs today anyways. After a few reps of 5 pps on the hack squat, I lost focus and got stuck in the whole. Quite embarrasing lol but luckily enough the machine stops short of crushing someone.
Nice PRs Bug[/quote]
Isn’t your mom your training partner?
In other news, moving my DC program from Mon-Wed-Fri to Tue-Thur-Sat so I don’t have to get up so early on workdays. The consequence of this is this week I get Thur-Fri off, work out Saturday then get Sun-Mon off so hopefully the rest will help extend my blast.
[quote]austin_bicep wrote:
WS4JB wrote:
A month ago I finally figured out how to do In-Humans correctly.
Today I noticed stretch marks on my triceps for the first time… I think i might have teared up a little bit, thats how happy that made me.
Best tricep exercise ever. My biceps and triceps are have stretch marks all over them and although they aren’t too apealing they are definetly a sure sign if growth. Nice stuff JB[/quote]
i know this gets repeatedly asked but can someone post a video of an in-human thingy?
[quote]namor wrote:
austin_bicep wrote:
Had a nice leg day today however since I was lifting solo and I’m used to my training partner spotting me when needed I just decided to go for some PRs today anyways. After a few reps of 5 pps on the hack squat, I lost focus and got stuck in the whole. Quite embarrasing lol but luckily enough the machine stops short of crushing someone.
Nice PRs Bug
Isn’t your mom your training partner?
In other news, moving my DC program from Mon-Wed-Fri to Tue-Thur-Sat so I don’t have to get up so early on workdays. The consequence of this is this week I get Thur-Fri off, work out Saturday then get Sun-Mon off so hopefully the rest will help extend my blast.[/quote]
Lol no she only spots me when I lift at home not when i go to the gym. At the gym my buddy mike trains with me as he needs to lift for college lacrosse. Althogh he’s a small bastard he lifts hard as hell. A really good partner.
[u]Incline Smith[/u]
85 x 10
115 x 4
165 x 2
235 x 8 (+0)
[u]Flat DB[/u]
65 x 4
95 x 8 (+2)
[u]Fat Bar EZ Curls[/u]
Bar x 10
Bar + 17.5 ps x 4
Bar + 32.5 ps x 9 (-1)
[u]Pinwheels[/u]
20 x 8
40 x 4
65 x 12 (Okay, I know these were jacked up to 75 x 19. I’m trying something for now — Really contracting at the top and controlling my weight. Two things I don’t think I was putting enough emphasis the first time around.
[u]In-Humans[/u]
85 x 10
115 x 5
165 x 3
235 x 9 (+0)
[u]Pushdowns[/u]
40 x 8
80 x 3
170 x 7 (Will move weight down NT)
[quote]austin_bicep wrote:
namor wrote:
austin_bicep wrote:
Had a nice leg day today however since I was lifting solo and I’m used to my training partner spotting me when needed I just decided to go for some PRs today anyways. After a few reps of 5 pps on the hack squat, I lost focus and got stuck in the whole. Quite embarrasing lol but luckily enough the machine stops short of crushing someone.
Nice PRs Bug
Isn’t your mom your training partner?
In other news, moving my DC program from Mon-Wed-Fri to Tue-Thur-Sat so I don’t have to get up so early on workdays. The consequence of this is this week I get Thur-Fri off, work out Saturday then get Sun-Mon off so hopefully the rest will help extend my blast.
Lol no she only spots me when I lift at home not when i go to the gym. At the gym my buddy mike trains with me as he needs to lift for college lacrosse. Althogh he’s a small bastard he lifts hard as hell. A really good partner. [/quote]
You should do an Arnold in Pumping Iron and call him Big Mike.
[quote]red04 wrote:
Opposite kind of day as bugs(assuming settings huge PRs is a good day =p)
Went for 405 on squat because I felt awesome warming up, went pretty deep and got it back up to about parallel where I stalled and had to dump the weight. I wanted this so bad because my squat used to be my strong point and now it fucking blows nuts while everything else is going up fine, so this pretty much ruined my fucking mood, and unlike other people I don’t lift very well when I’m angry, it gets to me and ruins my focus.
Backed off and salvaged a 315x10, did some RDLs(315x20) and some calf work and got out.
I don’t think it helped at all that I got to the gym 2 hours late(yay car problems).
Who knew I could be so happy about how arm day went, and then fall so far the next day =[[/quote]
That’s another reason I like DC. The big lifts like squat and deadlift are at the end. I love those exercises so when I would do poorly on them at the beginning of a session it would piss me off and effect the rest of my workout negatively. They are also the only two exercises I find that effect me negatively when I don’t hit the weights that I want. Just my .02.
