Bug: THAT Guy

Training Training Logs
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Got cockblocked trying to get in a lunchtime session today because of some stupid brownbag lunch that was painfully boring. I had already taken my pre-workout and eating my carbs… loll. So I saw in this meeting for an hr with my heart racing and pupils all out of focus.

Got out at a pretty reasonable time, and went through my ritual one more time, and had a pretty good session. Freebawlin’ it.

Warm up. Much less stiff than my last couple sessions. Felt good. Took a bit to fully loosen up my shoulder joint, but i was in no rush.

Low-incline bench press – took my time. Came to the realization on the heavy set that for my goals, going that heavy right out the gate is pointless. Work sets will be lighter until I can work back up to 275 and beyong for 6+ reps with sexytime form.
bar x 20
95 x 15
135 x 10, 10
185 x 8
225 x 6 – all warmup sets felt good.
275 x 4 – had maybe another left in the tank, but I’m just not happy with my performance on this set. Took about 60s rest, then:
225 x 16 – i woulda been happy with 10! Lol. Another 1-2 in the tank. Wanna hit 20 plz. DROP 135 x 10 paused

Flat DB press w/ 1sec stretch / 1sec contraction – after the high rep and drop sets on incline… this just wasnt happening, lol
60s x 10 not easy
75s x 10 not easy, 9 lololol could barely get arms all the way up DROP 45s x 8

4 sets on cables, flies and such.

2 sets elevated extra ROM pushups, hold stretch and contract. Burnout.

Cambered bar reverse-grip pressdowns / regular pressdowns – Kai Green 'ish. Amazing how hard this becomes with baby weights
60 x 20 / 15
70 x 15 / 12
80 x 12 / 10
90 x 10 / 10
60 x 14 / 10 - god lol.

Seated DB extensions - don’t usually do these, but I figured with a full pump, I’d give em a roll. I was really concious of getting a full stretch and making sure I felt the stretch in my long head, and when I contracted, I felt my longhead contract and watched it in the mirror. Felt good, will keep throwing them in from time to time.
45 x 15
65 x 12
75 x 12, 10 drop 45 x 20 super strict. Awesome.

Finished with one set bench dips, deep stretch, slow, explode up with bodyweight. Got to maybe 17?

Seated alternating DB curls – oldie but a goodie. Strict form, hard squeeze.
20s x 12 LR
30s x 10 LR
40s x 8 LR
55s x 6 LR
65s x 10 LR

Lat pulldown overhead curls
50 x 15
60 x 13
70 x 10
50 x 20

EZ reverse curls / DB hammer curls to ears / EZ curls – quick tri set finisher
50 x 10 / 25s x 10 / 50 x 10 → 3x through. Last one was rough.

10 min stairstepper. Cooldown. Done. Appetite is back. Will hopefully get some sleep tonight. Weekend coming. Excite.

322

I like your workouts <3

323

You and your volume. Psh.

324

And im FREEEEEEEEE, FREEEEEEEEEEBAWLINNNNNNNN

325

[quote]bugeishaAD wrote:
(who the eff gets delt DOMS?)[/quote]
<----------

326

Bug you remeber how long that last shoulder workout took? It looked like a decent amount of volume. Just wondering. How long are your rest periods between sets and between exercises on a day where you dont have to rush?

High volume for the win

327

Evan:  I learned from you!  I like the mix of heavy work and medium-high volume.  It?s fun.
 
Dixie:  You and your hugeness and ridic strength!  I am trying to illicit as much sarcoplasmic hypertrophy so that when I?m in the gym I can pump up and look almost as big as you when you were 12.
 
Pbclax: teach me how to powerlift and CBL and why leangains is the sux.
 
Spar4tee: I was more making a reference to physiologically, people seem to have trouble getting DOMS in their delts like other muscles.  But thanks for reinforcing that you are a genetic specimen that squats like 845 on an off day.  Gfy.  Sort of kidding.
 
Nice thing about Fridays is that people take kind of leisurely lunches, so I didn?t particularly rush this workout (was gone prob an hour 20 total, with walking 6 min each way ololo).  It was a good back session and I was sweating bullets by the end, and my lats were sufficiently raped.  Delts tomorrow, so I didn?t do the extra rear delt and trap work I normally would.  Chest and tricep longhead are very sore . I LIKE.
 
PVC roll, broomstick stretches, RC warmup
 
Seated cable rows using 2 handles, 1.5 reps - - these definitely helped loosen me up and put lots of blood back there
50 x 10 (each rep being 1.5 reps)
60 x 10
70 x 10
80 x 10
 
Neutral grip pullups - - much harder after doing ^ first.  Was really able to feel the lats all the way through
BW x 12
+25lbs x 8
+45lbs x 6 drop BW x 5
 
Meadows rows - - star of the show.  Some guy asked me wtf I was doing and if I would teach him.
+50lbs x 10 LR
+100lbs x 10 LR
+150lbs x 8 LR (dead stop.  Last few reps were more like partials)
 
Lat pulldowns - - regular grip, 1.5 reps.  Godddd my lats were cramping really hard at this point.
100 x 8
120 x 8
150 x 8
170 x 8
 
DB rows with 1sec hold - - completely destroyed whatever was left.  Looked like I took a shower and a puddle was left where I was lifting. Haha.
60 x 10 LR
85 x 10 LR
120 x 8 LR
 
1 set stretchers, into a stretch @ 160lbs
 
And that was it.  Happy with that session.  Another thing I?d like to note is I like it much better when my lifting schedule is more variable and not predetermined by the day of the week.  Ever since work got hectic and I came back from visiting Way, everything has been off kilter, but I like it better this way.  It?s nice sometimes hitting back on Friday, for example, instead of knowing eeevery Monday, that?s what you?re gonna do.  Just a thought I had.

328

Ryan:  the shoulder workout didn?t take too much time I don?t think.  Maybe an hour.  I typically move pretty fast, but I don?t time rest periods so I can?t really say how long exactly.  Between some exercises, I may rest much more than others, just depends.  My average time actually lifting is probably an hour and 15 minutes or so, with added time for warm up, cool down, cardio, etc.

329

[quote]bugeishaAD wrote:
Spar4tee: I was more making a reference to physiologically, people seem to have trouble getting DOMS in their delts like other muscles.  But thanks for reinforcing that you are a genetic specimen that squats like 845 on an off day.  Gfy.  Sort of kidding.
[/quote]
LOL I only really get it from 2 board press and heavy side raises though. Nice lighting as usual.

330

[quote]bugeishaAD wrote:
225 x 16 [/quote]

WTF

331

Curious, when you say the reps on the seated cable rows, what do you mean each rep is 1.5?

332

Thanks for the response. Good looking sessions. Lat work and pump is prbably my favorite feelings.

333

Spar: gotcha. I’m not talking about front delt tho, as might be the effect from heavy horizontal pressing.

Bigmac, you prob do that with one arm.

Dixie: 1.5 reps means each rep, from the full stretch, I perform the concentric, do half the eccentric I.e. go halfway “up”, then forcefully contract again.

Ryan, yessir!

334

Exciting to have so many people doing JM/MD exercises, imagine the back pics in 6+ months time at this rate. Definitely like to check out this log for exercise variations to try.

335

Wanted to lift today, but my sore chest would have made working shoulders less than ideal. Drank quite heavily last night, ate shitty, and looked less than awesome today, lol. Random pic attached, fasted from this afternoon. I had a Snickers and a piece of pound cake from my drunk food buying last night which I ate upon waking, and nothing else till the 1.25lbs of beef Im about to eat now. Om nom. Went in for cardio and calves just now too.

20 min medium intensity stairmaster, listening to the Afrojack set from Ultra. Was sick. Sweating bullets.

Smith calf raises on aerobic platform - 3 sec stretch, 1 sec squeeze
bar x 15
135 x 12
185 x 10
225 x 10
245 x 10
295 x 10

Seated calf raises / Donkey calf raises
2p + 25 x 10 / bw x 25 → x 3 Finished with a set of 2 plates till I couldnt go no mo’.

Grabbed 10s and got a little blood into upper body. Fin. So hungy.

336

2277×3046 1.57 MB

oops.

337

Afrojack?

The traps, delts, n arms are looking like hawt secks good sir.

338

Thanks for the explanation.

Ignore the old man spotter (explanation of this oddity in my log), and try these out. In all seriousness, these leave my chest all kinds of sore. I have a hard time feelin my chest work on bench (even when trying to), but these destroy it.

339

BugeaishaAD: as big as prof x, as cut as eliteballa, as approachable as bugeaishAD, as strong as 0.75ebomb.

340

[quote]deat wrote:
as strong as 0.75ebomb.[/quote]

lol