I’m a big fan of DB SLDLs. I’m gonna add them in on my heavy day.
NYE arms day! Luv!
Lat pulldown cable curls
5 sets, got a crazy pump
V-grip pressdowns
4 or 5 ascending sets of 12 up to the stack for like 8.
Alt. DB curls
45’s x 10
60’s x 6
75’s x 6 40’s x some 15’s x some
Closegrip bench
135 x 15
225 x 8
275 x 4
315 x 5 (not bad)
HS preachers
45lbs x 15
70lbs x some
95lbs x some
Dip machine thing
worked up to the stack for an ez 10. Wish they had a plate loaded one
Rope curls x a lot to failure, then rope pressdowns x a lot to failure (both were kinda drop sets too)
Great pump, Im happy. Bringing in NYE big tonight. Everyone have fun and be safe!
Changing the split up a little to hit arms 3x a week (something I’ve done before with good results). The next 5-6 weeks will be finishing up this gaining process, then I will be switching things into diet mode. I don’t want this diet to start any later than the 2nd week in February.
Today was back n bis, and wasnt stellar. Didnt have great focus, was a little sleepy, and my lower back was super stiff. what can ya do?
Pullups
bw x 15
25lbs x 8
50lbs x 6, 6
Rope pulldowns
5
#7
#9
#6 [all for a lot of reps, 12-15]
Closegrip pulldowns w/ the indiv. handle thingies.. makes it hard (lol)
100 x 10
150 x 6
200 x 10
Underhand bb rows
135 x 10
185 x 8
225 x 6
275 x 6 (didnt wanna go further)
Rear delt flies
30’s x 10
40’s x 10
50’s x 10 20’s x pump
Barbell curls
65 x 20
95 x 12
135 x 4
155 x 6 (lolz, not good enough today to get more reps)
One-armed DB curls
30 x 10, 10
35 x 10
Chest and tris today. Good session. Changed some things up. Decided to start doing flat bench again because 1) i’ve never been injured from it and 2) it pumped up my chest/whole upper body. I was weak as hell compared to what I used to do. I’ll get it back. 
Warmup
Flat bench
bar
135x16
185x12
225x8
275x4
315x4
335x4 (would not have gotten another rep.)
Incline bench
135x10
225x6
275x6 (my incline takes a huge hit when i do flat first. hopefully I’ll get conditioned to it and get this back up.)
Flat DB flies (dont usually do these but why the fuck not)
30’s x 10
45’s x 10
60’s x 10
Pec deck
2 sets as a finisher
Weighted dips (been prob 2 years since I’ve done these haha)
bw x 15
45 x 12
90 x 10
115 x 8 (heavy, but felt sexy)
Overhead rope extensions
4 ramped sets, all 12-20 reps, cray-cray pump
Yay for good sessions!
fucking bullshit. Every now and then i get pain in my left IT band. It seems to flare up when I get a lower back pump, especially on the left side… feel shooting discomfort/pain all the way to my knee. This started after DB SLDLs. try to take some time, get some air, stretch, light work. not happenin. fml
DB SLDLs
40’s x 12
70’s x 10
100’s x 10
140’s x 10
After 1 set of GHRs… pain!!
attempted some light leg ext/leg curl superset… still hurt.
holding 135lbs on my back was really tightening up LB/IT band. i even foam rolled right before this session. gay.
Did some biceps
Lat pulldown curls
50 x a lot
62.5 x a lot
75 x a lot
100 x a lot
120 x 4 DROP 50 x burnnnnn wow this shit hurt.
fuck today.
impressive numbers. keep up the solid work. will continue to read.
god damnit you better stop reading this or im gonna start postin under another username olol
my shoulders were really tight from benching on Tuesday, and despite a super thorough warm up, didn’t feel right shoulder pressing. Still wanted to get some work in.
Seated bb military
95 x 15
135 x 10
185 x 8 (here is where I knew i was gonna have issues)
225 x 3 (strangely difficult)
245 x 2 (cut it after the 2nd rep)
Seated DB’s
75’s x 6
90’s x 6 (stopped there, too uncomfortable)
DB laterals
30’s x 10
45’s x 10
60’s x 8
75’s x 8 30’s x some 15’s x some
Cable laterals
4 sets
cable rear delt flies
3 sets
Shrugs
2 sets
Pressdowns
5 sets for teh pump
Arms tomorrow yay!
Arms was good on saturday. Sunday was off. Tried some John Meadows inspired stuff today for back and bis. Really liked it. Gonna keep it in and try some more stuff for other bodyparts as well.
Pullups (didnt add weight today, but they felt really good, idk why. Did the first 5 reps of each set deadhang, then banged the rest out)
bw x 12, 12, 10
Underhand pulldowns
100 x 15
140 x 12
175 x 10
200 x 10
Deadstop DB rows
80 x 12/side
100 x 10/side
125 x 8/side (kept form strict. will progress on these quickly. Been awhile since ive done heavy unilateral rowing)
Meadows rows (one armed rows on the T-bar row… awesome)
1 plate x 10
1 plate 25 x 10
2 plates x 10, 8
Straight arm rope pulldowns (such a good lat finisher)
3 sets
Rear delt flies
4 sets
Incline chest-supported hammer curls
25 x 12
35 x 10
Hammer curls
50’s x 10
70’s x 6
90’s x 6 30’s x 10
One-armed machine preachers
4 sets, over 8 reps.
Good session!
Nice lifting going down in here. Stay strong dude, and do your best to not let the off days fuck with your head. Whenever my mind isn’t right, thats when shit really goes to hell. Shrug them off and keep trucking, but from the looks of it you already know this.
90’sx6 hammer curls… Not bad at all… Getting back on track?
You’re one of the guys on here who is actually capable of getting somewhere, stand firm brother
Thanks for stopping by guys, I appreciate the kind words. Dove, definitely a good reminder. it sucks when sometimes for days or even weeks at a time, something just isn’t clicking… that’s kind of how things were, but I hope I’m on the right track now. Too much partying and not enough eating… can’t expect too much! but i’m not a competitor so a balanced lifestyle is important to me.
thanks CC, good to have one of the forum giants believing in me . ;). I did the 100’s with loose’ish form on the previous page in case you missed that. The prefatigue really zapped my strength levels.
Good chest and tri session today. I told myself yesterday that today I’d hit a 335x6 bench, and low and behold it happened (though the spotter had to give me a smidge to lock it out).
Also wanted to throw in that I LOVE flat bench. It pumped up my whole upper body big time (in a good way). My arms and chest feel full of blood after just a few warmup sets. Love it.
Flat bench
bar
135x20
185x12
225x10
275x5
315x3
335x6 (woohoo, goal attained. I think all-time rep PR at 335 is 7 reps… back when I benched 405. I might be able to get that next week, but I think Im gonna bump the weigh up to maybe 345 and try to get 5 next week).
Incline bench (kept the weight lighter and form super tight. My incline takes a big hit after flat)
135x10
225x6
255x8 (oof)
DB flies (might have to take these out… we’ll see how my shoulders feel on shoulder day… these are a bit uncomfortable)
30’s x 12
45’s x 12
60’s x 10
Pec deck
2 highrep sets finisher (100 and 140lbs)
Dips (loving these)
bw x 15
45lbs x 12
90lbs x 10
135lbs x 6 (harder than I thought, haha. Still 20lbs from last week and around same reps)
Overhead rope extensions
4 ascending high rep sets. Last one I barely got 9 or 10 haha. crazy pumped tris.
Rope kickbacks finisher, #3, 15 reps.
FIN. Foooood tonight. Legs tomorrow. Will arrive early to get a very thorough warmup and hopefully my IT band and lower back will be good to go.
Killer session, that bench is strong and impressive as hell. Thanks for keeping up with the log, I enjoy reading it.
How’s Austin btw? I’m heading back sometime this weekend, hopefully I’ll run into you at Gregory. Take it easy
Kickbacks? WTF pussy.
Nah jk, keep killin it. Rough days come and go, but the strong persevere through em.
don’t be jelz when i have phil heath triceps. you prob dont even know who that is lolol
LEGZ, Mountain Dog style. I had to cut the squats cuz my IT/LB combo-wombo still hurtin, but the rest was cash money.
Warmup
Standing calves
Seated calves
Lying leg curls
50 x 20
70 x 20
110 x 15
130 x 12
165 x 8
then, insane dropset
130 x 10 + 110 x 10 + 90 x 10 + 70 x 10 +50 x 8 (partials by the end, lolz)
DB SLDLs (LB and IT started tightening up here… wtf) (really focused on squeezing the glute/ham to bring myself up)
50’s x 15
70’s x 15
100’s x 12, 12
115’s x 10
Leg press (3-second negative… holy fuck)
1pps x 20
2pps x 20
3pps x 18
4pps x 10, 10
5pps x 10 (omfg. longest 10 reps of my life)
Warmed up squats, but it wasnt happening. Instead, I did some intense foam rollin and stretchin. Then:
Lat pulldown bicepsz
50 x 20
62.5 x 15
75 x 12
87.5 x 10
75 x 10 + 62.5 x 10 + 50 x 10 + 25 x squeezeddddddd
day off tomorrow. 
I saw “Bug: Killin It” and thought “Er, that’s a bold assertion”
But it’s pretty spot on.
But, question: What makes DB SLDLs cooler than the bar?
I do both just to switch it up, but I don’t really feel that one’s better than the other.
Those days make you sad too ;(
Thanks for stopping by Nikki! Appreciate the compliment
I like DB SLDLs for a couple reasons. 1, I can keep the DB’s really close to my legs and less strain on my lower back. 2, I feel like I get a more intense stretch and because the weight is less, the CNS fatigue is less.
I like DB SLDLs because they help me maintain hawt abz
gtfo ebomb5522 no one likes u
LMAO thanks for your contribution ebomb, I’m sold.
Friday did Meadows shoulders, and Saturday meadows arms.
Holleeeeeee shiyit. all I have to say about that. First time in a long time tears have come out of my eyes (doing partner-assisted machine laterals)