Hi
God you two are effing beautiful. Natty jesus and THE austinBICEP in the house.
Had a fairly long workday, got off at 9, but still went in and took care of business. Really enjoyed this workout overall.
Warmup, tons of shoulder stretches and shit.
Low incline bench press – felt really awesome today, setup felt good. Went “heavy” on a whim and it felt solid.
bar x 10
95 x 10
135 x 10
185 x 10
225 x 8
245 x 4
275 x 6 – powerful. Was happy with this . No spot or anything.
dropped to a quick 135x20
Decine bench – lol got too pumped.
135 x 20
225 x 15
275 x 12 drop 135 x 15
Cable fly/press thingies – somewhat of a hybrid. I liked. Hard squeeze at the top.
3 ascending sets.
Pec deck
3 sets of 10, squeezed, slow negs.
Going to really focus my tricep work on my tricep longhead for the next… idk, forever? See what happens.
Rope pressdowns / rope OH extensions – on the money
60 x 20 / 60 x 15
80 x 15 / 80 x 12
100 x 12 / 100 x 10 – lol dat pump.
PJR pullovers
70 x 12
85 x 10
100 x 10
Low incline EZ skull/press
70 x 20
90 x 20, 20 – wooo dat pump.
Seated calf raise / BW donkey calf raise – 3 supersets.
Power walk home for dat cardio. Feelin good. Hopefully legs tomorrow, work depending.
Tried some of that inlcine smith machine skull crusher JM press hybrid thing. Dunno if its anything like what you do but i love it. Havent gone heavy mainly using for some great pump action.
Good looking workouts. SOunds like the weekend was a success.
[quote]bugeishaAD wrote:
Going to really focus my tricep work on my tricep longhead for the next… idk, forever? See what happens.
[/quote]
wanna know whaats gonna happen mayn? kingbeef arms 
in for the road to arms (probably my next log title)
Had a pretty good leg workout today. Fasted until 3PM, only had 1 real solid meal, and went in around 7:30.
Lonngggg warmup to loosen up.
Back squats – my normal stance was kinda aggravating my knee a little bit, so I kept doing sets with 135 till I found a stance I liked (which was wide, PL style).
135 x 8. 8, 8, 8
225 x 8
315 x 5
365 x 5
405 x 8 --felt good. No belt.
Leg extensions – on that awesome leg extension
4 sets of 15. Burnnn.
Leg press – feet low and together, quad emphasis. Deep reps.
2pps x 12
4pps x 12
7pps x 10 drop 5pps x 12 drop 4pps x 12 drop 3pps x 12 drop 2pps x 10 drop 1pps x 25 – oohhhh man.
Lying leg curls
80 x 12
110 x 10
140 x 10
170 x 9
125 x 15
SLDLs on the power squat
1pps x 10
2pps x 10.
3pps x 10
4pps x 10
Seated leg curls
3 sets of 12 to finish
Stretch, cool down, etc. Pigged out PWO. 
Off tomorrow. Much needed rest will be had.
Im always impressed with you squats. Very solid session.
solid leg workout man, curious on the sldls on the power squat? sounds pretty cool
[quote]Blackaggar wrote:
solid leg workout man, curious on the sldls on the power squat? sounds pretty cool[/quote]
If it’s what I’m thinking, you would set up on the Power rack facing in as normal, then make sure your shoulders towards the middle/back of the pads. Instead of actually squatting you do more of a Good Morning.
Unless that’s not it, in which case I have no idea what he means… lol.
^ Pretty much what SSC said. I guess it more resembles a good morning. I really wanna try the smith SLDLs josh86 does where you pull against the machine, but i dont have any smiths that work that way.
I’m getting uncomfortably hungry. Brb, demolishing food.
K back.
10min warmup on step mill. Slammed shin into a step (doing 2 steps at a time), blood everywhere. awesome.
General warmup.
Mid-level rope pulls for rears and to warm up.
3 sets of 15
Seated military press – effing POS MP station needs to be bolted down. Grrr.
bar x 20
95 x 15
135 x 12
185 x 10
225 x 1 … rack. Basically Unracked it and almost died cuz the station almost flipped from the pressure I was applying to the seat. Racked it, dropped to 135, did 20 reps, and moved on.
Front raises – playing with diff things. Started with fixed bar, then switched to DBs. Kept rest low, like 45s.
40 x 12, 12, 10 – these were raises all the way over head and squeezed. Ouch.
Switch to DBs:
35s x 10, 10, 10 (LR) – godddd pump pain.
DB lateral raises – 100% strict, from sides
15s x 10
20s x 10
25s x 10
Meadows partial laterals
75s x 15, 15
Finisher: Seated DB press / Rear delt flies - - 45s x 20 / 20s x 20 — > that twice.
Barbell shrugs
225 x 15
315 x 15
405 x 12
475 x 10
DB shrug w/ 3-4sec hold finisher: 110s x 15 drop 65s x 10 drop 30s x 15
4 rounds thru a calf superset of death. Cray cray vascularity.
18 min incline walking.
Kind of a lot, but energy was good throughout so ya.
I’m really full now ololo
JM Press in the smith machine in the smith machine is solid.
Do it.
[quote]DixiesFinest wrote:
JM Press in the smith machine in the smith machine is solid.
Do it.[/quote]
Your fav tri exercise?
[quote]bugeishaAD wrote:
[quote]DixiesFinest wrote:
JM Press in the smith machine in the smith machine is solid.
Do it.[/quote]
Your fav tri exercise?[/quote]
I have not done them in a while, but they get rotated in and out.
[quote]DixiesFinest wrote:
[quote]bugeishaAD wrote:
[quote]DixiesFinest wrote:
JM Press in the smith machine in the smith machine is solid.
Do it.[/quote]
Your fav tri exercise?[/quote]
I have not done them in a while, but they get rotated in and out.[/quote]
Cool, good to know. You’re a monster so I will listen to you.
Had a very intense arm session. I kind of like that my schedule has been thrown “off”. Felt cool to hit arms on a Monday. Drew inspiration from some Kai training vids I watched over the weekend, plus tried some stuff I saw in Ev’s log. Went quite swell.
Quick warmup. Stims were kicking in so I didn’t do much, ready to rock.
Attempted to start with reverse curls, wrists cocked up. THAT was a mistake. Did one set of 15 with a 30 lb. bar and that was GAME OVER for my forearms. Literally so pumped I could barely function. I’d return to these at the very end of the session.
DB hammer curls, curling to the ear and squeezing, arms together – THANK YOU EVAN / MD. Awesome variation. The pump I had even after 1 set was unreal.
15s x 15
20s x 15
25s x 15
30s x 12
40s x 10, then 5 LR squeezing hard (not all the way up on those last ones)
Fixed straight bar curls, emphasis on getting good stretch, then squeezing hard
60 x 15
75 x 15
95 x 12, 10
Pulldown OH curls, hard contraction (seeing a pattern?)
50 x 12
60 x 12
70 x 10 drop 40 x 12. Stretched and attempted to clear some of that lactic acid. Christ. Onto tris.
Cambered reverse pressdowns (medium-wide grip) / regular, close grip – what a way to fry the tris from the get go.
50 x 20 / 20
60 x 15/ 15
70 x 15/ 15
80 x 12 / 12
Rope pressdowns / Seated OH EZ extensions / Meadows kickbacks – dat triset.
80 x 12 / 60 x 12 / 20s x 10
80 x 12 / 60 x 12 / 25s x 8 — > 2 times at this weight. Fried.
Decline EZ skulls, long head emphasis
65 x 15, 15, 15
Wowwweee. Finished with 40 lb. straight bar rev. curls supersetted with back extensions. Couldnt make a fist.
15 min stairstepper, trying to do a calf raise with each step. Fin.
Awesome. That was fun.
As someone who is far from perfecting my delt and arm days, I find this training informative. Especially for arms, untraditional exercises/methods could be key as mine are CLEARLY not the type that “grow from compounds”. Despite this, I still think I’m too much of a newb to be switching it up exercise selection wise as much as I do at the moment though, where you can get away with it somewhat because you know where you stand on most exercises/have taken them to a decent level.
[quote]jake_j_m wrote:
As someone who is far from perfecting my delt and arm days, I find this training informative. Especially for arms, untraditional exercises/methods could be key as mine are CLEARLY not the type that “grow from compounds”. Despite this, I still think I’m too much of a newb to be switching it up exercise selection wise as much as I do at the moment though, where you can get away with it somewhat because you know where you stand on most exercises/have taken them to a decent level. [/quote]
Yeah man, definitely keep hammering the “basics” and focus on progression and all that fun stuff. With things like arms, find the balance between heavier weights and focus on total control, contractions, etc. Eventually, you’ll know when it’s time to start playing around and “getting weird with it” more consistently. Don’t be afraid to throw in different variations from time to time though if they look like fun!
Having lagging arms is a bitch, isnt it?
Having long limbs sucks. My arms and legs are so long that it will take a very large arm to even look decent. Arm sessions are fun getting that huge pump to the point where you can barely move your arms
Good looking sessions the last couple days.
Hello:
Thank you for that advice you gave that austin bicep dude about foot placement and bench set up.
Goodbye.
Awesome is what Awesome does.
Just saw a curling pic of yours, damn jelly. Shredded from the front, capped shoulders like Phobos and Deimos.
I wish my arms would lag like yours!!
Thanks for the comments guys. I’ll get back to you guys tonight.
Last few days have been sorta rough. Long hours, and have been unable to get a decent night?s sleep even once I AM in bed due to it being so hot in my apartment. I really need to pick up a fan ASAP.
Hit back today, and it went quite well, despite feeling shitty in the AM; just one of those days I couldn?t wake up. The lack of sleep was making me hungry in the morning, so I munched on some lowcarb tortillas dipped in salsa to calm my appetite a bit. The stims kicked in nicely before getting started.
Quick warmup (PVC, broomstick). Then hit 3 x 20 on the seated cable row with 2 handles, contracting rear delts hard each rep. Felt good.
Neutral grip pullups - - been loving these the past few weeks. Strength was down across the board today on everything but no worries.
Bw x 12
+25lbs x 10
+45lbs x 8
+70lbs x 5 drop bw x 8
Deadlifts - - pretty bad today. Shitty bar couldn?t get a good grip, hex plates, sleepiness etc.
135 x 5
225 x 5
315 x 3
405 x 3
455 x 5
Meadows rows - - these felts REALLY good today even though grip was weak on top set. I found a way to more consistently line myself up correctly, which is nice.
+50lbs x 10 LR
+100lbs x 10 LR
+150lbs x 6 (deadstop) LR - - sweating up a STORM now.
Pulldowns ? nothing fancy. Nice hold at the peak
120 x 12
170 x 10
210 x 8
240 x 6
Finished lats with 2 sets of stretchers, then a lat stretch.
DB shrugs w/ 3sec hold - - traps still a lil sore from Sunday, but I enjoyed
120s x 14, 12, 12
Done.