Bug, tried jefferson squats tonight. Did I do these right?
BTW, did a high volume bodybuilding leg day to break the mold. It was spectacular.
[quote]DixiesFinest wrote:
Bug, tried jefferson squats tonight. Did I do these right?
BTW, did a high volume bodybuilding leg day to break the mold. It was spectacular. [/quote]
I would use quarters to increase ROM, and I think you need to sit back more in it.
Oh, and there’s a lack of spandex in this video.
[quote]bugeishaAD wrote:
wtf is goin on in heer.
[/quote]
I took over your log, that’s wut
COME AT ME BRO
[quote]detazathoth wrote:
[quote]DixiesFinest wrote:
Bug, tried jefferson squats tonight. Did I do these right?
BTW, did a high volume bodybuilding leg day to break the mold. It was spectacular. [/quote]
I would use quarters to increase ROM, and I think you need to sit back more in it.
Oh, and there’s a lack of spandex in this video.[/quote]
Will do that next time, thanks bud.
BTW, spandex was under the shorts. u mad?
[quote]DixiesFinest wrote:
[quote]detazathoth wrote:
[quote]DixiesFinest wrote:
Bug, tried jefferson squats tonight. Did I do these right?
BTW, did a high volume bodybuilding leg day to break the mold. It was spectacular. [/quote]
I would use quarters to increase ROM, and I think you need to sit back more in it.
Oh, and there’s a lack of spandex in this video.[/quote]
Will do that next time, thanks bud.
BTW, spandex was under the shorts. u mad?[/quote]
I’m mad you didn’t take your shorts off
[quote]detazathoth wrote:
[quote]DixiesFinest wrote:
[quote]detazathoth wrote:
[quote]DixiesFinest wrote:
Bug, tried jefferson squats tonight. Did I do these right?
BTW, did a high volume bodybuilding leg day to break the mold. It was spectacular. [/quote]
I would use quarters to increase ROM, and I think you need to sit back more in it.
Oh, and there’s a lack of spandex in this video.[/quote]
Will do that next time, thanks bud.
BTW, spandex was under the shorts. u mad?[/quote]
I’m mad you didn’t take your shorts off
[/quote]
There are plenty of vids with my single ply briefs, go forth and…enjoy…
I didn’t switch sides like that… maybe I missed that memo…
Regardless, I did them MUCH more controlled on the eccentric, and forced myself to sit back (as Det said) and keep my torso as upright as possible to really force a stretch. Should be mad painful. I doubt many people have the flexibility to take the quarters all the way down to the floor maintaining that posture.
Glad you tried em out though dude!
Det - confirmation of having to change sides like that?
jake - yeah, 225 x 6 is ok. I’m around 20lbs off of my all-time military numbers, which I imagine I’ll get back to in time.
Pretty excited for some arm destruction tomorrow.
Bug, what’s your current split look like?
[quote]bugeishaAD wrote:
I didn’t switch sides like that… maybe I missed that memo…
Regardless, I did them MUCH more controlled on the eccentric, and forced myself to sit back (as Det said) and keep my torso as upright as possible to really force a stretch. Should be mad painful. I doubt many people have the flexibility to take the quarters all the way down to the floor maintaining that posture.
Glad you tried em out though dude!
Det - confirmation of having to change sides like that?
jake - yeah, 225 x 6 is ok. I’m around 20lbs off of my all-time military numbers, which I imagine I’ll get back to in time.
Pretty excited for some arm destruction tomorrow.[/quote]
I would switch legs to complete a “set” The forward leg will be more of a dominant side
Det - ok dude, noted for next time.
Ev - pretty much same as it’s been. Generally:
Mon: Back + bis
Tue: Chest + Tris
Wed: Legs
Thurs: Off
Fri: Delts + traps
Sat: Arms
Sun: Off
Lifting Fridays after work hasn’t been the greatest… next week I will try to get that session in during lunch, if possible, and see how I like that. But ya.
hi. i luv yew schplay.
Im actually here to eat my words, publicly. I tried the Jefferson Skwatz after telling you I wouldnt. I didnt hate them. I did get made fun of. So there. Confession over.
<3 you. Looked like you were holding your peen and airhumping all of them.
Sick sick sick arm workout. My workout consultant 165StateChamp aka Zydd suggested this structure, and it turned out awesome. Couldnt do the actual “Crazy 8s” or w/e cuz too many people in the gym, but here’s kinda how it went down. Not gonna write all numbers cuz not really relevant, but most sets were between 10-12. Most painful pump of my life.
First off, “power” moves. Went great. First a 10 min warmup, a lil blood in bis and tris as well.
Olympic barbell curls - always liked these. Wearing a hoody at this point.
65 x 10
85 x 8
105 x 6
135 x 8 - god yes
155 x 4 - fried from last set, but this set was awesome
115 x 10 w/ 3 second negatives. Had to cheat up the last 4 reps or so.
Closegrip press - felt awesome today.
135 x 8
185 x 8
225 x 8
275 x 4 - ez mode
295 x 6 – not even to failure. 1 or so left in the tank. I think 315x7 is my alltime PR @ 235lbs BW.
225 x 10 w/ slow negatives.
Tricep triset: Straightbar pressdowns / EZ PJRs / Meadows kickbacks. OMMMMMGGGGG.
Approximate weights: 110 / 70 / 15s. 4 sets through. By the 3rd set, I couldn’t get to 10 reps on the PJRs Last set, I could barely do the kickbacks. Very painful and awesome.
Bicep triset: Seated hammer curls (arms together) / Cable EZ preachers / Pulldown OH curls
Approximate weights: 30s / 60 / 50. Should have switched the preachers and hammers. Still, sickening, sickening pump. 4 times through.
Bi and tri stretch.
Did 4 sets of seated, squeezed shrugs on the HS machine since I skipped traps yesterday. A little bit of shoulder stretches and band pullaparts and that was it.
Now office holiday party. <3
Dont mind my drunken post. Just dropping by to say your training and stuff has been sexy as usual, and that’
Thanks delta. I need to check in with you over at IM. Will do pronto.
Anywho, a combination of factors kinda fucked my workout up today. Not gonna go into it because I don’t like to sound like a whiny bitch.
Even the warmup was shitty, lol.
Deadlifts - 495 for an easy 3x3 was the goal for today. Superset the warmup sets with 10 pullups.
135 x 5
225 x 5
315 x 4
405 x 2
495 x 3, 2 - stop - Just couldn’t bring the intensity today. First set was relatively easy, second set I couldn’t keep form tight, 2 was kinda slow, so I cut it there. Definitely deloading deads next week.
1 more set of pullups.
DB rows - “Roelly” style, i.e. a twisting motion, very hard and forceful squeeze. Felt good.
90 x 10 LR, 10 LR
105 x 10 LR DROP 65 x 10 LR DROP 30 x 12 LR - WOWEE.
Underhand pulldowns
100 x 10
130 x 10
170 x 10
210 x 10 drop 120 x 10 drop 70 x 10
Rope straight arm pulldowns / rope rows finisher
3 sets of w/e.
Rev pec deck
3 sets of 25ish.
Raised arm-supported curl machine - kinda nice, though feels kinda weird with my bicep attachments
4 sets of 20-30 / arm.
EZ reverse curls / DB hammers / EZ curls triset - pretty sick pump, energy was low by now tho.
50 x w/e / 35s x w/e / 50 x w/e – 3 times through.
Bicep stretch, lower back stuff, more mobility work, and I think that was it.
Live to fight another day.
whatevs. You win some, you lose some. 495x3 es gut, though
Peaks head in to say hello
ITS PEANUT BUTTER JELLY TIME
[quote]bugeishaAD wrote: ridic shmexy smirk pic
Hallowed - thanks doll.
[/quote]
OMG: Luvin U
<3 Hallie. You know how to brighten my mornings!
[vent]
Shitty workout, and I feel like complaining. It sucks having 2 bad ones in a row. Bad ju-ju. I had to work later and my boss hooked it up with a free week pass at this super upscale gym called Equinox (I’m sure there are others at least in the north east… 150/month, lol). Anyways, the vibe sucked. A bunch of gays staring, and guys lifting pussy weights. Donotwant. The girls are supposed to be “soooo hot”, from what I’d heard. No. Maybe for Boston, but in any other normal city, they were average gym-going hos, at best.
Shitty warmup.
Bench - OH WOW, wobbly fucking benches with really shitty bars and shitty annoying tilted hooks. Ragin at this point. Was trying to focus on the music and just making each rep perfect but it wasn’t happening. Also my front delts were still sore from Friday, back annihilated from yesterday, and apparently my triceps were still retarded sore (figured this out when I started tris).
bar
95 x 8
135 x 6
185 x 3
205 x 2
— 3 week
235 x 3
270 x 3
300 x 9 - i wouldn’t have been too upset with 10, but what was upsetting was more how shitty the bench was. I noticed my setup was all crooked, even my grip was off, so it felt mad awkward. lksjfgldfkgjkdflzglk
Flat DB press - kjsfgkjzdgjksfhg godd. They had those god-awful dumbells with like pointy ends, AND they only went up to 100s.
80s x 10
100s x 20 - hate these dumbells, scrapped that shit.
Bench from pins - bar RIGHT on my chest. This was hard. went okay, only thing I didnt really rage at.
135 x 5
185 x 5
225 x 3
245 x 3
275 x 3
Pec deck
3 x 15
HS “Super” incline (kinda hard/awkward), one arm at a time
1 plate x 12 LR x3
Rope pressdowns / OH rope extensions SS - yep, tris were still really sore. Usually I’ll do 5 sets to warm up but I was hurting after the first one.
3 supersets. 12-15 reps.
Incline skulls - felt good, tris were dunzo
65 x 15 x3
Cordova extensions
5 sets of 12, LR
Done. Did not like. Going to talk to Det, but might make certain arrangements to see if I can swing training at his gym, even though it’s supa far. Sorry for the whiney post pplz. I feel better. 
Tomorrow the dudes from the office are playing suome pickup basketball, so no lifting. Hopefully I don’t injure myself lol. Also, my eating was flawless today!
[/vent]
equinox is soooo schmancy! Oh well…you dont need their flat screen tvs, loft style accomodations, and juice bar!
Shit happens, man. You so strong in my book!