What is Evan’s program? No I’m not? still <3 you though.
I’m attempting to rework the days I lift so that I lift on weekends (when I have the most free time). So today was off, which felt strange. I went in and did moblity work, abs, calves, and cardio. Fun fun fun time. Diet has been good last couple days.
k that’s all.
What does your schedule look like lifting wise?
Assuming I don’t have strep, next Wednesday would be perfect I think. It is the second worst traffic day on 128 of the year, so if you wanna smash some shit I’m down.
I would be doing chest and tris that day, but if that’s not good for you, I can do whatever. I’ll drop you a PM.
[quote]bugeishaAD wrote:
What is Evan’s program? No I’m not? still <3 you though.
I’m attempting to rework the days I lift so that I lift on weekends (when I have the most free time). So today was off, which felt strange. I went in and did moblity work, abs, calves, and cardio. Fun fun fun time. Diet has been good last couple days.
k that’s all.[/quote]
Oh my bad must’ve been blinded or bedazzled by something.
You no lift on weekends? I am so much stronger on a Sunday afternoon… I try to have either squats or DLs on the weekend.
you ever read John Berardi’s stuff? could be some back to basic type info you might find useful.
This was posted over in PW…
http://www.johnberardi.com/articles/nutrition/complete.htm
And this oldy but goody…
MIM - what made you recommend those links? That’s all stuff I understand quite well at this point. Thanks for the links for reference!
Today’s session was awesome. The last 2 days of good eating, plus yesterday’s cardio and ab work, definitely did me some good. Really hope I can not be mentally weak and keep the diet tighter this week… I felt like I looked much improved today at the gym over last week. Much drier, full, more vascular; not as fat, basically, lol. Anyways, let’s get into it!
Dynamic warmup. A note about warming up… I have to say, I think adding a thorough warmup has been an integral part in this recent stint of great sessions I’ve been having overall. Gotta thank Det for this. Even if I’m not working lower body, it feels great to get everything loose, get some blood flowing, and I like knowing I’m helping my overall mobility and whatnot. Also, it serves as a great time to start getting into my zone, into my music, and let my preworkout fuel / carbs / creatinez set in. By the time I get to my first warmup set, and 135 feels like air, as it should, I know it’s gonna be a good day. My endorphins are still flowing, btw.
Deadlifts - each week these are feeling better and better.
135 x 5
225 x 5
315 x 3
405 x 1
425 x 6, 6, 6 (lol) – Ok so, I just kind of decided at the last minute what my work sets were gonna be. I figured, I haven’t done anything above 3 reps on deads in… a LOOOONG time (2 years maybe). So might as well start building that work capacity. 425 was a perfect weight. All reps were smooth (everything done beltless), and my rep speed didn’t really slow down till the last rep of the last set, when I was getting tired.
Also, one annoying thing about this gym is these are those plates that have 3 “round” corners and 3 “flat” corners. Makes doing reps a bitch. o well. I was pretty winded after all that.
Shoulder-width neutral grip pullups - slow negative, squeeze at the top
bw x 12
+25lbs x 10, 7, 6 - awesome. I’m weak on these but they feel really good.
Pulldowns - wide’ish grip, used Evan’s “2-1-2” tempo… was pretty brutal.
130 x 12
180 x 10
230 x 6 - too heavy, but felt good regardless.
HS DY Row - both arms together, very strong hold, stretch.
25+1pps x 12, 12, 12
2 sets lat stretch with rope, 1 set hanging lat stretch.
Bent-over DB flies - went really high rep today, until I got a SICKENING pump. I highly recommend if you have trouble feeling rear delts; mine felt like f’ing balloons today.
20s x 25, 25
35s x 10 DROP 20s x 10ish
Machine rear delt flies
3 sets of 15 with squeeze
Straight-bar drag curls / straight bar curls supa-set
55lbs x 12 / 10
65lbs x 10 / 10
80lbs x 8 / 8
Meadows hammers - SO money today on these. Was looking quite full and vasc by now, ololol.
30s x 10 LR
40s x 10 LR
50s x 6 LR
60s x 8 LR - lolwut. Good form too. Pretty sweet.
45s x 12 LR - dat pump
Cable conc curls finisher
3 sets of 15 reps per arm.
Bicep stretch, and finito. Great start to my lifting week.
Good to see the positivity and the good sessions man, those plates sound annoying as balls lol
ah bug…you never disappoint. Its like christmas everytime i come in here. Oh, and im jacking your back work out, AGAIN
Lolz. Except you’re gonna crossfit-ify it!
Congrats on getting in a groove! Arms looking HUGE in the new pic! And please don’t try and convince me its a good pose/angle, we all know you’re jacked, stop lying to us.
You said your diet has been on point the last few days, mind posting what your eating has looked like lately?? and are you gaining yet? or still maintaining?
Goddamn put them thingz away bug!
Spidey - I guess I’m gaining, but not really on purpose. From June to September/October, I was in the 203-206 morning weight range. I think right now I’m prob 210-212 (not sure, don’t have a scale). So I’ve gained some on accident, but prob mostly water, a smidge of muscle, and a bit of fat. I’ve been weighing around 214 PWO.
Thanks for the compliment btw.
Diet was nothing special, but since i was feeling fat last week, and wasn’t lifting sunday or monday, no sense flooding my body with calories it wasnt gonna use. So only 2-3 solid food meals, low carb, mostly tuna and chicken, and humapro. Calories were prob 3000 give or take per day.
I really think you underestimate your physique. You look great man.
Endorphins still flowing? Summthin! Reading that workout had me smiling. Srsly infectiously good… I’m feelin ya.
And please,
For the love of God
DO NOT PUT THEM THINGZ AWAY!
Evah.
[quote]bugeishaAD wrote:
MIM - what made you recommend those links? That’s all stuff I understand quite well at this point. Thanks for the links for reference![/quote]
I’m not sure?!
I guess sometimes it’s good to get back to basics. And you said you needed to get back to goo eating patterns, etc.
wasn’t trying to offend!
[quote]spar4tee wrote:
I really think you underestimate your physique. You look great man.[/quote]
+1
Arms and delts looking more legit then ever, seriously good work bug. Whether I could do so much more in the future or not only time will tell, but as it stands: you are definitely one of the guys I most look up to most on here physique wise…
Spar, Jake - thanks my dudes. It’s nice when things feel like they are coming together.
MIM – I wasn’t offended, dear! I was just curious what spurred that. When I meant regular eating patterns, I meant getting settled in my new schedule, and now snacking at work off the deliciousness that people bring and leave at their desks to share. Damn pumpkin donut holes… more an act of discipline than education. 
I do appreciate you having my back!
god, I could NOT sleep last night. It was very very warm in my apt even with windows open (I can’t sleep when it’s hot), and my metabolism felt like a g’damned blast furnace. Guess that’s good, at least? Just sad this happened the night before bench day. Oh well… you KNOW I’m still gonna make it happen! Off to work!
[quote]bugeishaAD wrote:
low quality pic for teh ladiez <3. you know i love you![/quote]
Lol! Nothing says I love you like a low quality pic.
Those accidental gains suit you - you’re kinda perfect
And nice work you put in on that last sesh. I have to use octagonal plates, they blow big time! Hard to do touch and go, but whatevs.
Bug’s runnin’ hot! woot woot!
