[quote]hlss09 wrote:
Happy birthday to you [/quote]
What ?! It’s Bug’s birthday ?
We need strippers, cake, protein vodka and girls willing to smears themselves in lotion and wrestle.
Thank you Hairy Monster!
Yes Delta, it’s my b-day. Finally turned the big 1 3. So excited to be able to rent PG-13 movies now without my parents.
[quote]DeltaOne wrote:
We need strippers, cake, protein vodka and girls willing to smears themselves in lotion and wrestle.[/quote]
PAGING DASHER, MASCH, OMO
Happy Birth Day big guy. Don’t do anything I wouldn’t do… Or haven’t already done lol
I’d say don’t do anything I haven’t done, but that would be a bad limitation…
I knew it was Bug’s birthday b/c in addition to trolling him on t nat, i also troll him on facebook. And I have his social security number.
[quote]hlss09 wrote:
I’d say don’t do anything I haven’t done, but that would be a bad limitation…
I knew it was Bug’s birthday b/c in addition to trolling him on t nat, i also troll him on facebook. And I have his social security number. [/quote]
Nice.
Happy birthday Bug. Another year of being awesome I’m sure
Happy birthday bro, what new movie is coming out today that you’re now allowed access to, being a TEENager and all?
Psh. Already texted Bug some birthday noods.
[quote]Dasher wrote:
Psh. Already texted Bug some birthday noods.[/quote]
x2
[quote]inkaddict wrote:
[quote]Dasher wrote:
Psh. Already texted Bug some birthday noods.[/quote]
x2[/quote]
lmao.
D-cup, I don’t know if T-Nation is ready for what’s coming this November. 
[quote]bugeishaAD wrote:
[quote]inkaddict wrote:
[quote]Dasher wrote:
Psh. Already texted Bug some birthday noods.[/quote]
x2[/quote]
lmao.
D-cup, I don’t know if T-Nation is ready for what’s coming this November. ;)[/quote]
Prolly not. The whole world ain’t ready for the Czech kids!
[quote]inkaddict wrote:
[quote]Dasher wrote:
Psh. Already texted Bug some birthday noods.[/quote]
x2[/quote]
x3
I’m seriously.
Bug we need to fly you to Vegas ASAP.
We need to party, and everyone is invited.
Once you party with a russian basterd like me, you never want to party with anyone else.
Damn, that bench is sessi.
I thought “How can this thread get any sessier?” then I saw your dressed up pic. Damn you, bug . . . . damn your sessiness
Happy birthday man! Hope it’s a good one! Don’t pull a me on my last birthday (end up in hospital from alcohol…lol).
Oh plz Ashy, you’re gonna be at Synergy’s level by late 2012 the rate you’re improving.
Gonna jot down tonight’s delt / arms workout before I start getting ready to go out. Sadly, most of my good friends have moved away from Austin to take jobs and whatnot, and those that remained all seem tied up tonight for the most part. Have a small cadre to accompany for a night of debauchery. 
I dunno why I have been sooo sore this week, but my shoulders/chest/arms/hammies/glutes/back all were soo tight. If I wasn’t gonna be busy both tomorrow and Sunday, I would have taken today off, but w/e, I didn’t do anything too taxing.
Warmup
Face pulls - nice and light to get some blood flowing and tightness out
5 sets x 15 reps.
Seated laterals / front raises / DB press tri-set
15s: 15 / 10 / 15
20s: 15 / 10 / 15
25s: 12 / 8 / 12
Rear delt-focused partials
70s x 20
75s x 15
80s x 15
Rear delt flies
30s x 10
35s x 10
40s x 10
One quick set of BTN presses (80lbs) then full ROM laterals to overhead (10s) to finish.
Seated overhead rope cable ext. - just pulled a seat over. Worked well
4 sets of 15 reps, then last one was 12. Dat long head.
V-grip pressdowns - each rep trying to pull apart the bar
100 x 12
120 x 12
150 x 12, 12 drop 90 x 15 drop 60 x a bunch
Seated one-armed OH DB ext
15 x 15 LR
20 x 15 LR
25 x 12 LR, 12 LR, 10 LR - low rest, felt good.
Tricep stretch.
Some shitty seated curl machine
3 sets x gay, barely pumped, carbs are running out.
Seated hammer curls - alternating, strict, squeezed
30s x 10
40s x 10
55s x 10, 8, 6 - low rest drop 30s x 8
EZ drag curls
50 x 15
70 x 11, 10, 7
2 sets DC extreme bicep stretch. Jesus christ that hurt.
All that in about an hour. Thanks for the birthday wishes peeps! I’ll do it big when I go to NYC in 2 weekends and am reunited with some old friends!
You had a bday?
Cool looking session, digging the rear delt emphasis and the one arm DB ext… starting using the latter and like them quite a lot.
Dixie - ya, duh!
jake - cool looking avi! glad you liked it… didn’t really feel up to doing any pressing, ha.
So I should have done this last week, but I’m a 'tard, but whatever, it was my b-day. I’m going to run an experimental fat loss protocol for me. Lyle’s RFL. Should last 2 weeks and that’s it. Not trying to get shredded, just get back to a slightly leaner, drier state.
My bday was pretty sweet, albeit tame. Went out Friday night, and yesterday the lady and i went for a little day trip to this quaint little town outside of Austin, and she took me to this estate/villa place i thought we were just gonna walk around, but she planned a deep-tissue massage (first ever! shit was amazing) and a 5 course meal for me. she’s a sweetheart. too bad I’m leaving and our short-term goals are too different.
Feeling fat as fuck today anyways, so I’m gonna fast all day before a dinner with the fam (my last birthday celebration). Will be packing all day. THE MOVE IS FINALLY HAPPENING NEXT SUNDAY. Get pumped!
Damn, jealous of that massage. Considering getting one from a paycheck now I have a job and all. Glad you had a fun birthday all the same… my next one is the big 21. Should probably try to make it epic.
Thanks for the avi comment, gotta get that ego going with the high-ass rack pulls
Ego stroking ftw!
So I’m officially finishing up Day 1 of a planned two-week stint of Lyle McDonald’s Rapid Fat Loss (RFL). Something vastly different than I’ve ever done before, but hey, I like to get my hands dirty. Going into my PWO meal, I’ve eaten approx. 600kcal today (lol) and I feel pretty decent. Had a good Hams / back / bi session just now, too! Only carbs I’ll have for the next 5 days will be 2 glucose tablets pretraining (WHICH TASTE FUCKING AWESOME I MIGHT ADD). If I start to feel really shitty later in the week, I might up that to 3 or 4. W/e.
Oh I guess I’m kind of deloading this week. Will leave a little more in the tank and reduce volume by about 20%.
Warmup
Deadlifts - really want to find a groove again pulling from the floor. Mixed grip felt better than it ever has, which is nice. 405 didn’t feel heavy in my hands and all the reps went up smoothly.
135 x 5
225 x 3
315 x 3
365 x 3
405 x 3 x 3
Deadstop SLDLs - thank you Evan. Great movement. Nice hard squeeze at the top, 2-3 count negative.
225 x 10, 10, 10
Lying leg curls
120 x 15
140 x 11
150 x 9 drop 90 x 8
Kayak rows w/ a hard squeeze / sternum pullups SS - brutal as I was already pretty wiped.
3 supersets, roughly 6-8 reps / 4-5 reps respectively
Fatman rows aka bodyweight rows - feet were pretty high up so they were tough
bw x 10, 10, 10
Old-school t-bars - it was all set up so i thought why not. Never do these cuz my leverages make it kinda awk.
2 plates x 10
3 plates x 10
4 plates x 10
Pulldowns
120 x 10
160 x 10
210 x 10
Lat stretch.
Preacher curls - i did them kinda weird. Stood over the bench so it was real steep. Very slow negative, hard squeeze
10/side x 12
15/side x 10
20/side x 10
25/side x 10
15/side x 10
10/side x 10
hard DC bicep stretch, FIN.
I totally undershot my protein intake I see now as I look at my food log. WHOOPS. looks like Ima need 2 PWO meals. Could be worse.