[quote]bugeishaAD wrote:
Squats - legs so wobbly, but felt good. Weights felt heavy, but not because of CNS or lower back or anything, but straight up muscle fatigue. Winning.
[/quote]
[quote]XanderBuilt wrote:
I came.[/quote]
me too.
Lookin like a boss in the new avi
That leg press dropset honestly scares me haha. Solid session.
thank you gents.
Got in earlier than usual today for chest and tris (and abs). I dunno why my pressing is so weak, especially for reps. The muscle just gives out. Oh well, it will be back.
Incline fly/press warmup, 25s x a lot, 35s x a lot.
Decline bench - playing with taking my grip out a little bit (ring on the rings)
bar x 20, 20
135 x 15
185 x 10
225 x 6
275 x 10, 9 - LOL. these were done without a spot or anything. prob woulda grinded out a 10th on the second set but didnt wanna risk it.
Incline bench - lolz @ no muscle endurance. I never thought I’d see the day when 185 becomes a difficult weight again.
135 x 8
185 x 10, 9 - same thing on the second set.
Pec deck
70 x 12
110 x 12
150 x 10 DROP 70 x some
Extreme stretch on pec deck.
V-bar pressdowns
8 x 18
10 x 14
13 x 10
stack (15 or 16) x 10
CG pin presses (from ~3in off chest)
135 x 6
185 x 6
225 x 4
245 x 4 - not easy, lol. dieting sux
Overhead rope extensions
8 x 20
10 x 16
12 x 14
Decline weighted sit up - 3 sets of 12 holding a 45 on my face.
Weighted leg raises - 3 sets of 10 with a 10 b/w my feet.
Pulldown abs - worked up to 3 sets of 10 or so with the stack, slow negative.
Woot. Glutes and quads are ridiculously sore today, olol. Off tomorrow for a final and long day of studying, then training back thursday night after everything is done!
I’ve got DOMS so bad in my quads, hams, and glutes that literally any and all activities are painful.
Woot?
You know what to do
[quote]bugeishaAD wrote:
Woot?
[/quote]
lol.
think I did well on my final today. Food intake has been very low so far (5oz steak and broc, 1 poptart (35g carbs), 1 pro. shake mid final (50 whey)). After the final, went in and did 45min incline walking, avg. HR about 135BPM.
feeling depleted, flat, and lousy today. mental fogggg wut. gotta finish this paper.
oh, and my DOMS is literally crippling. Took my twice as long to walk anywhere today, lol.
^ How do you get your legs so sore?
[quote]bugeishaAD wrote:
oh, and my DOMS is literally crippling. Took my twice as long to walk anywhere today, lol. [/quote]
LOL.
NOT FUNNY. Training back later is not going to be very fun, lol.
The body is a very strange thing. I seriously felt horrible all day. Off days are the worst when dieting… maybe I should bump lifting to 6x a week, haha. I just don’t really know how to eat in a way that I feel good.
Anyways, turned in my paper, and am done with my undergrad degree. yay I’m mediocre woot! (gfy holymac). Was debating just doing some cardio and going home, but decided to take nice and easy warmup while the stims and carbs kicked in, and was pretty happy with the results. I didn’t try to push the weights or anything, but just got some good mind-muscle connections going, and energy was really good. by the end, I just wanted to stay and keep doing stuff, so I tacked on 20min PWO stepmill cardio. feeling much much better now–weird how that works.
Seated cable row - veryyy deep stretch, very hard squeeze.
6 x 20
8 x 15
10 x 12
16 x 8
Supinating DB rows w/ 2sec hold
70 x 12 LR
90 x 10 LR
One-armed pulldowns (<3 Evan. BTW, how do you do these? I kind of leaned into them so I could get a better stretch and contraction)
50 x 12 LR
75 x 10 LR
87.5 x 10 LR
100 x 8 LR
Plate-loaded cybex pulldown, neutral grip - made sure to get a full contraction at the bottom
1pps x 12
1pps25s x 10
2pps x 10
2pps25s x 8
3pps x 6
Stretch.
Didn’t have straps, so just one quick dropset of shrugs. 100s x 10 drop 80s x 10 drop 55s x 10 drop 30s x 10 drop 20s x burnout
One-armed DB curls - supa dupa controlled. Felt awesome, got that pump going. wut
20 x 15 LR
25 x 15 LR
30 x 10 LR
Preacher curls - pretty regular, strict form
25 per side x 10
35 per side x 8
25 per side x 8
Hammer curls - 1-2count hold
30s x 10
40s x 10
50s x 8
60s x 8 drop 30s x idk, burnout.
bicep stretch. Then 3 sets of LB extensions, then 20 min of step mill, HR around 145bpm.
WOOT.
Congratulations man, getting a college degree is HUGE!
Love the 1 arm pulldowns. I usually lean into them a bit, but not too much. I feel them most when pausing 2 seconds at the bottom.
Congrats man. Finnishing school is a great feeling.
AFter reading your log and a couple others, I’m convinced that:
a) dead start
b) 2s contraction
c) explosive or almost explosive concentric
d) full ROM *
is the way to go, for every exercise where it’s feasible.
- though partials can be effective
Sounds like you were pretty stressed and not just about the diet. Then when it was all done you had a great day in the gym!
Congrats…
Thanks guys! Didnt have time to update yesterday so I’m going by memory here:
Standing military press - depleted no-strength FTL. I think I might move this to later in the workout. it just takes awhile for my CNS to get going right now.
bar x 20, 20
95lbs x 12, 12
135lbs x 8, 8
175lbs x 6, 6
Seated DB press - not a good idea, no stamina for 2 presses
60s x 10
80s x 8
90s x neg. just didnt feel good kicking them up, so just cut it.
DB laterals
30s x 10
40s x 10
50s x 10
60s x 10
DB lateral partials
80s x 20, 20
One-armed rear delt DB flies - just experimenting
10 x 15 LR
15 x 15 LR
20 x 15 LR
25 x 15 LR
regular rear delt flies
30s x 12
40s x 12
20 min stairmaster cardio.
went grocery shopping this morning fasted, HORRIBLE idea. there was a cold piece of pizza out on the table when i got home. i ate it. lol i have no mental strength, fml.
It’s ok, it was just 1 piece. Besides you are still beautiful
That one slice prob went right to ur thighz bug!
…j/k
Nice work in here man, looks like a pretty brutal shoulder day!