Nice work bug, I called 9+ a bit prematurldy. Next time. Lol
'Los - yes obvi thank you.
Dashy - thanks girl. Just want to impress you!
deat - HA, yeah 9 woulda been sweet, but I’ll take what I get. Next 320x9 next 1 week? 
Been watching Kai Greene’s Redemption tonight. Shit is good. He has so many great ideas. God I wanna look like a big ass bb’er, that would be sweet. Legs tomorrow… gonna have some fun with them.
Sweet session! Throwing 3 plates up on the bench like it’s nothing is definitely a huge “badass” benchmark every lifter aspires to… great that your probably going to crush your bench PR at 10+ pounds less then last time!
[quote]bugeishaAD wrote:
'Los - yes obvi thank you.
Dashy - thanks girl. Just want to impress you!
deat - HA, yeah 9 woulda been sweet, but I’ll take what I get. Next 320x9 next 1 week?
Been watching Kai Greene’s Redemption tonight. Shit is good. He has so many great ideas. God I wanna look like a big ass bb’er, that would be sweet. Legs tomorrow… gonna have some fun with them.[/quote]
I stopped at part 5, did you finish watching the whole thing last night?
[quote]bugeishaAD wrote:
Legs tomorrow… gonna have some fun with them.[/quote]
In that case I recommend you do as many sets of these as you can with a 45 each side for as many reps as you can in the end of your training session and call me in the morning
I can’t Youtube at work… can you tell me what they are plz? Are they those somersault squats?
[quote]bugeishaAD wrote:
I can’t Youtube at work… can you tell me what they are plz? Are they those somersault squats?[/quote]
Not Delta, but just in case he doesn’t get back to you in time for your workout, they are Sissy Smith Hack Squats. It’s like an old school hack squat (where you basically do a DL with the bar behind you, ). You do this on a Smith machine, while staying on your tip toes, bringing it down to your Achilles Tendon.
basically do what the guy in the first picture of this article is doing, just with a smith machine, and instead of pushing your knees forward like he is, you push them OUT, like a frog squat.
If that makes no sense, just pretend I didn’t post. lol
I might try those next time if I can figure out where. We don’t have regular smith machines.. I’ll have to play with it.
Regardless, inspired in part by Kai Greene, and part by Swolle’s sample workout in his thread in the BB’ing section, this is what I came up with today. I was especially happy with it because 1) one of my lunches got thrown away.. I didn’t get the memo they were cleaning out the fridge at work 
and 2) I forgot to bring a pre-workout carb, so the only carbs I’d had were from a couple handfuls of Reese’s Pieces (lol).
Long, thorough dynamic warmup. My whole upper body is ridiculously sore. Made front squatting difficult..
Abductor machine - 3 sets of 20.
Lying leg curls / SLDL superset – Leg curls done with a very heavy focus on contracting, holding, getting a full stretch. Tried to hear Kai coaching me, lol. SLDLs were all the way to the floor, and squeezed hard at the top.
65 x 15 / 75 x 15
80 x 15 / 75 x 15
95 x 12 / 75 x 10
110 x 12 / 75 x 10 - Could barely walk, jfc.
Standing one-legged leg curls - eh, the leverages don’t really work that well for me. Will prob use something diff. next time.
35/side x 12 LR - too heavy for what I wanted
25/side x 15 LR, 15 LR – At this point, this old dude (65?) that had introduced himself to me when I was warming up, asking if I competed (lol) came over to me and started touching my hamstring and trying to push me. I kinda giggled. Then he talked to me for 5 minutes about how he’s done 5 natural shows. He was decently developed for an old guy but he was a little creepy. /walloftext
Leg press - feet high’ish
2pps x ~50 - god pump
3pps x ~50 - GOD
3pps x ~30ish - these were toes pointed out, feet all the way out, slow negative. dat hammie stretch. Legs are super wobbly at this point.
Front squats - was wearing a sleeveless shirt, which I don’t recommend for front squatting. bar gets mad slippery.
95 x 10
135 x 10
185 x 10
225 x 6
275 x 4 x 3 – Not especially difficult for my legs, but with sore abs, back, chest, and arms, god these sucked.
135 x 20 TUT focus
Leg press - ROUND 2
5pps x 10
6pps x 10
7pps x 10
8pps x 15
4pps x ~30
3pps x ~30
1pps x ~75 - started with feet together, kept moving them out. god.
Leg extensions - 2 half assed sets but the leg ext. here sucks and i couldnt feel my quads anyways, lol. This is probably a good thing.
Lots of stretching. More PVC rolling. Lots of upper body stuff too to loosen up, which felt good.
Good session. Flying home first thing tomorrow morning to see fam. Should still lift Friday and Saturday. Happy Turkey day Bug-luvers!
Damn nice workout dude that superset with leg curls and sldl is deff worth doing i think, did u use dumbbells?
also yeah that vid of the sissy hacks was cool might try it out tomorrow!
leg workout looks nice. I did legs yesterday and started with 225 box squat 10 x 10 w/ 90seconds rest… it was horrible and all I ended up doing. your session looks so much better. might steal some of that for next week.
Nice work, Bug! That supeset looks killer.
I wish I could’ve seen your face when you found out they threw away your “second” lunch 
Aww!
You’re an old man’s kryptonite. lol!
Safe travels! Eat up!
Aggar - let me know how it goes bro!
Greg - jesus dude. 10x10 on squats will wreck you for sure. yeah this was a fun one for sure.
Masch - LOL. The office manager was like “SORRY WE RUN A TIGHT SHIP!” FML> I was like a sad puppy.
That workout WRECKED me. I am exhausted and can barely move. Showering and going to bed since Im up at 4:30 tomorrow.
Until then, YOU MUST WATCH THIS.
Courtesy of BONEZ.
There’s strong gay vibe from that video, especially with all the mustaches and dudes lifting alone in a dark room.
Anyway, I’m had some great ideas for a stupidly insane delt workout, wanna be a test subject ?
Awesome looking session. Can’t even imagine how the fronts and later leg press must feel after everything else…
How’s my favorite beetleborg?
Bug, I know you mentioned taking milk thistle. How much do you usually take, and when? With food or no? Why?
Delta - hook a brother up for a sick delt sesh! I’m always down to experiment.
jake – was def pretty brutal man. give it a shot whenever you can.
spar - trololo. Back home in Austin visiting the fam for the weekend. SO IM GOOD AND FAT THX FOR ASKIN. Gettin closer and closer to that 405 bench!
WC - I take it first thing in the morning along with some other vits, fish oil, and EAAs. Just one pill. So I guess no food. No real rhyme or reason…
Didn’t get any lifting the past few days, so just got in a nice delts + arms session. I was (am) feeling SUPER fat from all the shitty eating (I’m talking like… chocolate truffle cake counting as a “meal”, LOL), so I got a pretty ridic pump from the surplus of carbs. If my waist wasn’t a million miles wide, I’d have a decent looking physique at this level of bf.
Warmup
DB laterals / front raises / press
15s x 15 / 15 / 15
20s x 15 / 12 / 15
25s x 15 / 10 / 15
Seated barbell press - w/e w/e
95 x 10, 10
135 x 10, 10
Rear delt flies / DB shrugs
20s x 20 / 85s x 15 —> 3 times.
Seated one-armed DB curls
15 x 12 LR
20 x 12 LR
25 x 12 LR
Cable EZ drag curls - loved these
5 sets. Sick pump.
Meadows hammers
40s x 10 LR, 10 LR
50s x 8 LR, 8 LR DROP 30s x 8 LR DROP 15s x 8 SQUEEZED LR
Rope pressdowns
4 ascending sets of 15. Pump obvi.
Smith RGBP - pushing towards feet. Might start throwing these back in the mix
95 x 15
135 x 15
185 x 12, 12, 12
2 sets of incline DB skulls, were ‘meh’
Finished with 3 sets of v-grip pressdowns, spreading apart the handle.
Sick pump, I looked and felt good. Bout to crush some food and relax with my Austin lady. Flying back to the Bean tomorrow evening.
ur my idol bug <3
gahd i bet u hav a lady for every town in the 50 states.
soopa secksi bodaybuildah mode