[quote]bigmac73nh wrote:
[quote]deat wrote:
as strong as 0.75ebomb.[/quote]
lol[/quote]
x2
[quote]deat wrote:
BugeaishaAD: as big as prof x, as cut as eliteballa, as approachable as bugeaishAD, as strong as 0.75ebomb.[/quote]
very nice.
good to see a beast such as yourself still parties… I feel bad for missing meals and drinking too much last night… catching up on calories today amirite.
Growing some trap mountains.
wow
Writing this from treadmill. Hanging with some ppl tonight so I wanted to jot this down. Good session. Inspired by story on Mountaon Dog shoulder workout article.
Incline rear delt flies -
15s x 60, 50
Seated DB press
40s x 10
60s x 10
80s x 10
100s x 8 drop 60s x 10
Incline rear delt flies
15s x 60
DB laterals
30s x 12
35s x 12
40s x 12
30s x 12
Standing BTN press / DB front raises pressing DBs together
85 x 15 / 15s x 10. 4x thru
Incline rear delt flies
15s x 70
Barbell shrugs w/ 2sec hold
225 x12
315 x 10
405 x 8 drop 315 x 10 drop 225 x 10 drop 135 x 15
Broomstick stretches. Currently doing 15 min incline wallking. 8 min in. Gonna smash some wings after. IIFYM! Luv.
Quick lunchtime workout. I was listening to an awesome dubstep set from Ultra (Datsik, and I listened to precisely 38 minutes of it, so I was moving fast). Inspired by Evan?s last arm sesh, this is what went down:
Rope pressdowns / rope OH extensions: very low rest
40 x 20 / 20
50 x 20 / 18
60 x 16 / 15
70 x 14 / 10
Seated DB extension / Bench dips: 2 of my new favorite movements as of late. Really focusing on getting that long head on the DB ext., then getting a crazy stretch and contraction on the bench dips.
60 x 15 / BW x 10
70 x 12 / BW x 10
75 x 10 / BW x 8-9
Lying EZ extensions: again, longhead focus: tris crappin out. Sexcellent.
70 x 12, 12, 10 drop 15 lb. DBs x 10~
EZ cable curls: nice warmup
40 x 20
50 x 20
EZ bar curls / Palms forward DB curls / Cable hammers (2 pulleys): pumptastic triset.
60 x 10 / 17.5s x 10 / 50 x 10 - - > 3x through with low rest.
Lat pulldown OH curls
50 x 12
60 x 10
60 x 10
40 x 20
Short and sweet today.
[quote]bugeishaAD wrote:
Quick lunchtime workout. I was listening to an awesome dubstep set from Ultra (Datsik, and I listened to precisely 38 minutes of it, so I was moving fast). [/quote]
Linkplz?
Haven’t caught up on much from ultra yet, was too busy downloading 10 hours of other dubstep lulz. Really only heard a shitty recording of Skrillex’s set, which was retarded awesome in spite of the quality sucking.
Loving the long-head focus… kingbeef arms are on their way 
Srs, nice exercise selection as usual… I’m personally loving myself some bench dips right now, really think they could be a big part of my ticket to having decent tri’s…
Cool that you like dubstep too, our music tastes seem similar.
bigmac: Are you familiar with dropbox? My buddy torrented it from somewhere. Im sure it’s not that tough to find. It’s dope.
jake: ha, not so sure about that, but i’ll keep hammering them and force some growth out of sheer determination. it doesn’t hurt that I enjoy training arms, so coming up with different ways of smashing them is a fun hobby.
Smashed legs tonight after work, inspired by Evan’s (surprise surprise) brutal-looking session.
Warmup, music blastin
Good girl / bad girl machine – hips were tight tight tight
Lying leg curls - squeeeeeeeeeze. hard contraction, slow negative
1 warmup
3 sets of 15 (very light weight, irrelevant), then a heavier set:
135 x 10 drop 65 x 10
Leg extensions: very hard and long contractions (inb4 sex joke)
x 20
x 12
x 6
x 10
Squats: brutality. Controlled, deep.
135 x 10
225 x 10
Work sets:
325 x 10, 345 x 10, 355 x 10 – good god. Sets of 10 on squats is brutal. Breathing like thomas the tank engine.
Close-stance leg press: TUT focus
3pps x 40 FML
4pps x 30 FML
6pps x 13 drop 3pps x 20
attempt to catch breath, attempt to incline walk and fail after 5 minutes. Hobble home. Done. Happy.
[quote]bug wrote
Squats: brutality. Controlled, deep.
325 x 10, 345 x 10, 355 x 10 – good god. Sets of 10 on squats is brutal. Breathing like thomas the tank engine.
[/quote]
impressive squatting
Garbage session. Was planning on hitting it tonight since I don?t expect to be here late, but the VP of my consulting group basically said I HAVE to play basketball with them for their last game tonight. Ugh. So I hurriedly tried to get in some chest and tris, hadn?t thought about what I wanted to do, blah blah blah. Also, I had (have) a painful knot in my right lat that made everything feel funky.
Incline bench: on the regular incline. Don?t feel any weaker, but I really dislike the angle compared to low incline. Cut it after my top warmup set
Bar x 20
95 x 15
135 x 10, 10
185 x 8
225 x 6: lat still cramping hard making these sets kind of painful, so I just stopped here.
135 x 10 long pause on chest
Some machine press, 3 sets.
3 sets cable flies, then 1 set of pushups.
I couldn?t even really get into the tricep portion.
Pressdowns: 30sec rest
(rope)
50 x 18
60 x 18
70 x 15
(vbar)
100 x 14
130 x 10
80 x 20
Incline DB extensions w/ exaggerated longhead stretch: 30sec rest
22.5s x 12, 10, 10 + some forced reps
2 sets bodyweight bench dips to burn out.
Took about 40 min. Feeling blah. Not thrilled about bball tonight. Will probably take tomorrow off.
Thanks deat RE: squatting. I could probably go a little heavier but I kept the weights conservative to make sure each reps was controlled and deep.
I played bball for 2 hours last night, 4 games of 4 on 4, no subs, full court. was brutal with sore legs. Today, I’ve got that “walking around like an old man” DOMS. Fun stuff.
Dunk vids?
Lol WF, I could prob dunk with some training, I have “decent” ups, but bball is too destructive for me to play regularly.
Sleep this week has been horrible, and it’s really catching up to me. I was faling asleep in all my meetings today, and debated skipping the gym to get some rest, but no. Took my stims and brought the pain. Sadly I forgot my straps, but I was creative.
Warmup
Seated cable rows w/ 2 handles: more fore warmup and get some blood into rear delts. 1 and a half reps
40 x 10
50 x 10
60 x 10
One-armed cable rows: set the pulley a foot or 2 off the ground and the angle felt much better. Hard 1sec contraction
70 x 12 LR
90 x 10 LR
120 x 10 LR
Meadows rows: these don’t work with my baby hands without straps.
+50 x 10 LR
+75 x 8 LR
+100 x 6 LR just can’t hold on, lol.
Pulldowns
(wide grip, 1.5 rep)
100 x 10
120 x 8
(underhand grip, regular tempo)
150 x 10
170 x 8
(v-handle)
200 x 10
220 x 7 + partials + 90lb stretchers
Chest-supported incline DB rows: hard contraction, low rest
70s x 10, 10, 10, 10
3 sets of rope straight-armed pulldowns to finish lats.
Meadows hammers: hard fcking squeezes
22.5s x 10 LR
30s x 10 LR
40s x 8 LR
65s x 8 LR, 25s x 10 to ears, regular hammers
2 sets cable conc. curls.
18 min incline walking.
FOOOOOOD.
I’ve gotten little to no sleep this week with tests and then travel…You still killed it kid.
Session looks good. I’ll be checking in for the 1.5 reps… I need dat thickness.
Pretty sexual delts + traps just now. Only off thing was when I overzealously kicked up the 100s for seated DB press, I think I pulled or strained my groin. Ha.
Seated calf raises: 3 sec stretch, 1 sec hold. 30-45sec rest between sets
1 plate x 20 warmup
2 plates x 8 x 8. Then calf stretch.
Warmup, including one set of incline rear delt DB flies with 15s, 50 reps.
Seated DB press
30s x 15
45s x 15
65s x 10
85s x 10
100s x 10 – hadn’t given the 100s a whirl in awhile. Was pretty amped for this set, but I guess I kicked my right leg up too hard, and since they were already pretty sore and tender from earlier in the week… no good. walked it off after, stretch and massage, etc, for the rest of the session. It’ll be alright.
70s x 20 slowww
Standing DB laterals, to ear level
20s x 12, 12
25s x 10, 10
30s x 10, 10
Incline rear delt flies
15s x 50, 50
30s x 25, 15
55s x 15 partials DROP 12.5s x 15 squeeze
Standing BTN press / DB front raises
95 x 15 / 30s x 8 LR
105 x 15 / 30s x 8 LR
115 x 12 / 35s x 8 LR
85 x 20 / 35s x 8 LR
Barbell shrugs w/ 1sec hold
225 x 10
315 x 10
405 x 10
455 x 8
10min incline walking, cooldown stuff, stretched out groin. Wootwtooototot
I don’t know if I can even fathom kicking up the hundo’s for shoulder pressing, let alone doing them for 10 reps.
Well… at least I can dunk…
Spidey, it’s really not that cool dude. You’ll get there soon. 
Arm day today. Kinda copied Evan, with my own twist. Not my best ever, but not a bad session all in all.
Quick warmup
Overhead rope extensions: deliberate stretch, slow neg, deliberate squeeze. 45-60sec rest
60 x 20
70 x 20
80 x 16
90 x 15
Bench dips / Low-incline L extensions: my stupid strained groin made getting into position quite tough on the bench dips, so I didnt go heavy.
+45lbs x 20 / 15 x 15 LR
+45lbs x 20 / 15 x 15 LR
+45lbs x 15 / 20 x 12 LR
BW x 20 / 20 x 12 LR
Close-grip bench press: slow neg, hard squeeze at top
95 x 15
135 x 10
185 x 8
155 x 10 paused
Rope pressdowns: “FST-7 style”, maybe 30sec rest b/w sets
varying weights x 10 reps x 7 sets
EZ bar curls: slow neg
bar x 20
+10/side x 20
+20/side x 12
+30/side x 10
+45/side x 8 + 4 + 2 (RPed)
Palms-forward DB curls / Hammer curls
15s x 8 / 8
20s x 8 / 8
20s x 8 / 8 + force out some extra hammers one at a time. Ouchhh.
Preacher curls machine
60 x 15
90 x 6 + 6 + 6 (30sec rest between)
Pulldown OH curls: “FST-7” style
50 x 10 x 5
40 x 10 x 2
Weighted leg raises, 4 sets of 10.
Steep decline weighted situps, 45lbs, 2 sets of 8, 1 set of 6, 1 set bodyweight.
15 min step mill and cooldown. Happy easter!
Like to read about the way you change up exercises (pause/squeeze/1.5 reps/extended set/drop set/beast mode etc) - have been adding slower eccentrics and pauses for tris and back the past two weeks.
Shoulders are definitely a strong point for you (both strength wise and physique wise).
Did you catch up on sleep? add ZMA? GABA/Melatonin?
I’ve been meaning to ask - you add “stims” for training, what is that usually? (just the chemical name is okay, I’ll go find something equivalent). Actually based on reading your log I’ve been using Alpha GPC and fat loss supp like Burn before workouts. Works better than eating something (for me) and mental focus is brilliant during training (I tried tyrosine/caffiene mix on Sat with Alpha GPC felt focused and strong).
I also came in to see if your avi had changed 