Good arm day, trained with the lady. uhhh nothing really worth writing down. SO EXCITED TO SKIPLOAD TOMORROW. eating PWO sushi as we speak.
Great workout. A little later than usual, was in the library all day, had a healthy dose of stims and went in to kill some back. HolyMac basically inspired this workout.
Meadows rows
1p x 10
2p x 10
2p and 2p in back x 8
2p and 4p 25s x 5 drop 2p x 8 squeezed
Deadlifts - felt really good today. On my top set I focused on sitting back and I think it really helped.
135 x 5
225 x 3
315 x 3
405 x 3
455 x 2
515 x 4 -smooth reps, happy with this set.
Underhand pulldowns
137.5 x 10
175 x 10
200 x 10, 8 DROP 100 x 10 squeezed
Stretchers
112.5 x 12, 12
125 x 8 godddd that hurt, lats SUPAPUMPED.
Cybex plate-loaded pulldown
2pps 25s x 8 squeezed DROP 2pps x 6 squeezed DROP 1pps x 10
DB shrugs w/ squeeze
85’s x 20, 20, 20 (low rest between sets, major pain)
Preacher curls (3 sec negative)
55 x 10
75 x 10
95 x 7 DROP 75 x 5-6 DROP 55 x a bunch
Seated DB curls - biceps were so pumped lol these were tough.
35s x 10
45s x 8
55s x 6 DROP 25s x burnout
1 set lat pulldown curls as a finisher.
Sexy workout. Looking a little leaner I think despite carbload “bloat”. Looking forward to the next 6-8 weeks in terms of body comp change.
Nice session, Bug.
I missed it, but are you using Skiploading to lean up? Or, did you hire someone to help you?
LMAO, hire someone!? I’m a poor college student haha. I’m using a leangains approach, and then skiploading on Sundays.
[quote]bugeishaAD wrote:
LMAO, hire someone!? I’m a poor college student haha. I’m using a leangains approach, and then skiploading on Sundays.[/quote]
Haha, you’re still in college? How long have you been lifting? I only started my sophomore year at KU. Damn myself for being a golfer/bowler/drumline captain in high school haha.
So I’ve looked around for skiploading but haven’t found anything other than a bunch of forum talk. Is there an article or a legit website somewhere that I’m missing?
Yeah I’m graduating in May from UT Austin. I started lifting the summer after high school… soo like May/June 2007? Guess I’m closing in on 4 years now.
Look for Skip’s “Longevity” DVD that should be available to stream online. He talks about skiploading there. Or there is a lot of info on IM.
damn bug thats some serious volume in that back and bi’s workout… No wonder you’re back is so wide that it blocks out the sun and you’re biceps look like little mount everest with those peaks.
[quote]gregron wrote:
and you’re biceps look like little mount everest with those peaks.[/quote]
i lol’d
[quote]HolyMacaroni wrote:
[quote]gregron wrote:
and you’re biceps look like little mount everest with those peaks.[/quote]
i lol’d[/quote]
gtfo and die
thanks greg <3
Weak as fuck pressing, but I’m just going to have to accept that that’s how it’s gonna be from here on out. Still had a good workout, especially once I got going. SOOOOO sore from yesterday’s back session, AND yesterday’s weighted abs that I hit after cardio. Everything that required lying down was painful, lol.
ololol Bench - I should note that the first warmup sets felt really good up until 275, which felt a bit heavy. Still an improvement from last week.
135 x 10
185 x 10
225 x 6
275 x 4
295 x 7
315 x 3 - no energy, stopped the set.
My explosiveness on the positive is so bad. So I did pin presses from about 2-3 inches off the chest. Fucking hard lol.
225 x 5
295 x 3 wut hard lol
315 x 2 jesus.
Incline DBs (didnt wanna push it, just wanna start getting used to DBs again)
50s x 12
70s x 12
100s x 10
Pec deck finisher.
Rope pressdowns - experimenting with diff ways of positioning myself to hit diff parts of the tri. Low rest on these. 4 ascending sets
Smith RGBP w/ slow negative
135 x 10
225 x 10
245 x 8
275 x 8 drop 225 x 6ish drop 135 x burnout
W-bar pressdowns
3 sets up to the stack for a buncha reps, controlled, dropped a couple times.
Fun session. Want 2 be lean plz.
did 40min elliptical this morning btw.
You know you have to give me money if I am stronger presser than you right?
lolol I’m eating 2200 calories a day and you weigh 30lbs more than me. <3
Bug, what do you eat? When dieting I eat pretty much the exact same thing day in and day out…Right now I’m “pulsing” w/ between 4 and 10 scoops of humapro a day (LOVE that shit), and on workout days my 2 meals give me ~2,500kcal/140g carb/200g protein/107g fat. Rest days give me 2,000kcal/60g carb/135g protein/107g fat.
Humapro is awesome BTW. If I didn’t have it and still only had this many kcals, I’d probably lose all muscle I’ve ever gained…Anyway, sorry for the hijack…What do you eat?
good job on the diet man, you are def looking smaller in your new avatar
I have humapro in the mornings sometimes… sometimes I don’t, dunno why. Love the stuff too.
My macros are actually very very similar to yours, except I’m eating a little less. I think I’m around 2300 cals on training days, 2000-2100 on off days (really just once a week, because my other off day is skiploadin).
Do you have a set meal plan or do you just play it by ear? And what does your skipload look like?
Generally, 2 meals before my workout (which is at 6pm or so usually), either both are 6-7oz chicken and broccoli, or one is chkn meal, and the other a 50-60g whey and 2tbsp PB. then I adjust my PWO meal accordingly. Also I do some mild carb cycling, eating a bit more on back and leg days, and less on arm, delt, and chest days (and of course off days). Ingest a form of a carb drink pre-workout along with stims, PWO have a poptart, then have my PWO meal which is usually 14 or so oz beef and around a cup of rice.
Sometimes I have a small beef meal earlier in the day and a big chicken meal later, just depends!
Skipload, no structure, just minimize fat and pro, max simple carb intake, 10-12 hrs.
Random picture to keep you guys interested. Will show some “proper” progress shots or video whenever I make the jump to the next “level”, hopefully in the next few weeks.
Studying all day today, 2 exams tomorrow. Sore as fuck. Amazin.
what’s your major?