Boston! Whoot!
[quote]scj119 wrote:
PL fevah sweeping TN. Don’t tell me you’re gonna grow a mustache now too.[/quote]
Thanks for the support guys. I should know for sure by mid next week. Purty pumped!
Went in for some back today. Luckily I got off work today, and I basically lay around all day. My body was pretty wrecked, olol. Doing deadlifts today may not have been the most prudent thing ever, but I haven’t pulled from the floor in quite some time (at least 8 months), so I wanted to feel them out and check out my form. It’s kind of hilarious how weak my grip is (baby hands ftw), and my hammies, glutes, and LB were quite tight even after lots of warming up. I’m not gonna post the vids this week, but next time I will.
extensive warm up (<3 det). Foam rolling of the back, IT band, quads, pecs, adductors, etc. Yes/no machine to wake up glutes. Other mobility stuff.
Deadlifts (FROM DA FLOOR, NOT LOOKING AT A MIRROR!!! first time for that)
135 x 3, 3, 3
185 x 3, 3
225 x 3, 3
315 x 3, 3
365 x 3, 3, 3 - these sets were not hard at all, but Im having flexibility issues and my lower back is not staying strong. Will actively work to correct this. Also had hard time holding onto the bar lmao.
Pullups - these felt SUPER strong today. awesome sauce. A little wilder than shoulder width.
bw x 10, 10, 10, 10 - forearm pumpz
Stretchers
100 x 15
125 x 12
137.5 x 10
Wide-grip cable rows - playing with these. Never been able to really get them quite right. Diff grip each time.
8 x 15
10 x 15
12 x 12
14 x 10
Rack pulls - a couple inches below the knee. All my deadliftan muscles were shot at this point. Did a few triples at a moderate weight. god plz.
225 x 3
405 x 3, 3
455 x 3, 3, 3
Kayak rows / lat stretch superset.
2 times. Very good stretch.
EZ bar curls - these are so hard for me compared to Olympic bar curls. Dunno.
70 x 10, 10
90 x 8, 8
110 x 8
Incline DB curls
25s x 10
32.5s x 10
—tried to do a set alt DB curls, could barely move the 50s I was so pumped, haha.
Rope hammer curls - such a nice finisha
3 or 4 sets, last one dropped.
Got in a sexy bicep stretcher, a little rotator cuff work, and dipset. Feelin good.
Relevant:
So you got to train with powerlifters huh?
Join the darkside.
Fun Fact: Most people secretly hate that song up here in Boston
[quote]detazathoth wrote:
Fun Fact: Most people secretly hate that song up here in Boston[/quote]
I had a feeling
[quote]detazathoth wrote:
Fun Fact: Most people are really lame up here in Boston[/quote]
I also had a feeling
[quote]gregron wrote:
[quote]detazathoth wrote:
Fun Fact: Most people are really lame up here in Boston[/quote]
I also had a feeling[/quote]
When you hear it EVERY time Papelbon comes to pitch for 4+years, it gets old fast.
Cool to see your training/philosophy evolve bug. It’s not like you’ve not got to a pretty decent size bodybuilding wise anyway (for a natty) so no harm done with experimenting!
Real busy day today, but got in a pretty decent shoulders session. I was wearing an awkwardly cut cutoff (from a shirt I bought in HK with really shitty material) that prob makes me look small, idk, but this douchebag gymrat I see a lot was like “dude, have you been losing weight? You look smaller than I thought.” fucking die. Top set on shoulder press was dedicated to him.
Seated shoulder press - 1 week. Despite the 5 and 3 sets feeling a bit slow, I performed well on the top set. Happy about this.
bar x 5
95 x 5
135 x 3
160 x 5 @ 75%
185 x 3 @ 85%
205 x 8 @ 95% - Quite happy with this. Last time I hit 205 on seated miltary was with Aqua a few weeks back and I think I got 4? So this is a nice improvement.
185 x 3
160 x 5
Seated DB laterals
20s x 15
30s x 15
40s x 12
50s x 10 drop 20s x 10 upper half partials. <— that x2.
“Face pulls” - no ropes available, but used 2 D-handles and actually liked it a lot more. Used very long squeezes (3-4 sec) for the first few sets and my rear delts were getting fucking torched.
Did I think 4 or 5 sets. Last one was a drop. Felt so sex.
Bent-over DB laterals with head against the wall - can’t really tell you why I did this, but seemed like a good idea. After the insane pump I had from the cables, these felt awesome.
25s x 12, 12
30s x 12, 10
DB shrugs w/ hardddd 3 second hold - keeping / forcing your head back while squeezing traps makes it hurt so much more, lol.
100s x 12, 12, 10
And I think that was it.
he’s just jelly of your chiseled body which really reminds him of sex
w/e man he was definitely jelly. Good work anyway… the 3 second hold shrugs really take it out of you… I’m only using 90s for my top set at the moment but I will try “forcing my head back” for the extra painz
Just more fuel for the fire! I hope this winter I’ll be able to really turn things up from a gaining perspective, because it’s getting frustrating and difficult to maintain leanness the more time passes, lol. I just want to eat and put on some strength and muscle already!
Going in for some arms later this evening. Luv.
So I’ve been looking through pics of the last few months, and the time I think I looked best (best combo of not being emaciated looking but looking lean) was around mid August (time my avi was taken). At that time, I was moving and carrying boxes all over the fucking place (aka cardio) and doing high volume. It should be no surprise that I feel a bit softer / more watery / whatever now, plus my eating has definitely loosened a bit.
Sooo… I’d kind of like to look like that consistently and figure out what exactly are the variables I can manipulate to achieve that. Plan for this week is going to be the following:
-tighten up eating again
-HIIT on off days (sprints)
-2 days LISS cardio (15-20min) PWO on days I don’t work
that’s about it for now. We will see how it goes.
Really awesome arm workout. Shout out to Evan for the incline close-grips… those were AWESOME. Just very sex all around. Had a decent sized guy asked me what I was doing when doing drag curls, and another guy ask me how to do those Meadows style hammers. AND, that guy I’ve lifted with a couple times that has ginormous arms (biceps) came in towards the end of the workout and was like “dude your arms look big”. Gotta love a pump and gym lighting. Anywayz:
Warmup
Pressdowns (sort of supersetted with overhead rope extensions, though I didn’t do those to failure or anything. Would lower the weight and knock out 10-12 reps to activate long head)
(rope)
6 x 15
7 x 15
10 x 12
(cambered bar)
12 x 12
stack x 10
Incline close grips - used a shallow incline, 25-30 degrees. These were amazing, and I felt strong on them.
95 x 8
135 x 8
185 x 8
225 x 6
245 x 6
275 x 5 drop 135 x 15 - I thought 225 was gonna be my top set lol. Luvin.
Deadstop lying DB extensions - on the floor, hard, 1sec deliberate squeeze at the top
75 x 12
85 x 10, 10
Cordova extensions - done properly using the rope, these are one of the best tricep finishers ever. Wow.
4 sets, last one a drop.
Fixed bar drag curls
40 x 15
50 x 15
60 x 12
75 x 10 - the bicep pump/cramp is ridic with these.
Meadows hammers
30s x 12 LR - LOL, didn’t rest enough and I could barely finish this set. Amazin
35s x 10 LR
40s x 8 LR
45s x 8 LR DROP 25s x 10 regular
Improv one-armed cable “preachers” - used my leg as a support. Imagine being squatted down on your back foot, one leg out, using thigh/knee as a support.
Like 4 sets or so.
Awesome-sauce. Go Phil!
[quote]bugeishaAD wrote:
Really awesome arm workout. Shout out to Evan for the incline close-grips… those were AWESOME. Just very sex all around. Had a decent sized guy asked me what I was doing when doing drag curls, and another guy ask me how to do those Meadows style hammers. AND, that guy I’ve lifted with a couple times that has ginormous arms (biceps) came in towards the end of the workout and was like “dude your arms look big”. Gotta love a pump and gym lighting. Anywayz:
Warmup
Pressdowns (sort of supersetted with overhead rope extensions, though I didn’t do those to failure or anything. Would lower the weight and knock out 10-12 reps to activate long head)
(rope)
6 x 15
7 x 15
10 x 12
(cambered bar)
12 x 12
stack x 10
Incline close grips - used a shallow incline, 25-30 degrees. These were amazing, and I felt strong on them.
95 x 8
135 x 8
185 x 8
225 x 6
245 x 6
275 x 5 drop 135 x 15 - I thought 225 was gonna be my top set lol. Luvin.
Deadstop lying DB extensions - on the floor, hard, 1sec deliberate squeeze at the top
75 x 12
85 x 10, 10
Cordova extensions - done properly using the rope, these are one of the best tricep finishers ever. Wow.
4 sets, last one a drop.
Fixed bar drag curls
40 x 15
50 x 15
60 x 12
75 x 10 - the bicep pump/cramp is ridic with these.
Meadows hammers
30s x 12 LR - LOL, didn’t rest enough and I could barely finish this set. Amazin
35s x 10 LR
40s x 8 LR
45s x 8 LR DROP 25s x 10 regular
Improv one-armed cable “preachers” - used my leg as a support. Imagine being squatted down on your back foot, one leg out, using thigh/knee as a support.
Like 4 sets or so.
Awesome-sauce. Go Phil![/
quote]
Damn…275 x 5 on CLOSE grip inclines…that’s sickening.
What do u think your normal grip inclinin?
I have no idea man. The incline benches at school suck dick, so I prob lose some strength there, but I’ve been doing them 3rd lately where 185 feels heavy…
Honestly man, close grip (not quite this close, but narrower than pinky on the rings) feels much more natural to me at this point on inclines, so I bet with a “narrow” grip, totally fresh, I could prob get 7 or 8 reps right now?
I was happy with this tho, for sure. Thanks for the idea man. Hadn’t had a tri pump like that in awhile.
You got a lot of man-love today.
You got more man love that I did today, for sure.
Yeah, Im jelly.
Being a BBer is like an emotional/mental disorder. When you’re all bulked up and strong, you’re too fat…And when you’re all cut up and shredded, you’re too small. I guess that’s what drives us to work so damn hard. I believe that the unattainability of the perfect physique is what keeps us motivated, but also discontent for the most part.
And that shit envelops ALL aspects of my life. i don’t know about you, but I’m never doing AS well as I want in school, I’m never banging a hot enough girl, I’m never doing things to my full potential. I guess some people say that acceptance is happiness, and I agree, but I have a major flame under my ass at all times pushing me to do better, day after day, hour after hour. I guess that’s what makes people like us different from the average dude who just says ‘fuck it’ and eats potato chips all day (no hate to the potato chips).
Sorry for philosophizing your log. That’s what she said.
See Bug- legit dudes definitely 'mirin… great work on the inclines by the way