[quote]bugeishaAD wrote:
Deadlifts: form felt spot on, reps were exploding off the floor.
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
545 x 1
585 x 3: all time PR. GET SOME MOTHERFUCKERS. Been YEARS since I’ve been able to say that. Happy day.
[/quote]
vids or it didnt happen
[quote]bugeishaAD wrote:
Deadlifts: form felt spot on, reps were exploding off the floor.
585 x 3: all time PR. GET SOME MOTHERFUCKERS. Been YEARS since I’ve been able to say that. Happy day.
One-armed barbell rows / Meadows rows: sick fucking superset. I saw some Antoine Valliant vid and he was doing this, so on a whim I tried them out. I HIGHLY RECOMMEND. I was sweating fucking bullets. Great form obvi.
[/quote]
Awesome deadlift man. Strong as fuck.
That superset is beast. Love doing that whenever can on back day. Absolutely brutal.
Nice pulling Bug. The masses are engorged and swollen with jelly just for you (a little bromo).
So happy for you brah. 585 x 3 is pretty damn awesome. You should do a PL meet for the luls 
[quote]spar4tee wrote:
Nice pulling Bug. The masses are engorged and swollen with jelly just for you (a little bromo).[/quote]
[quote]DixiesFinest wrote:
[quote]spar4tee wrote:
Nice pulling Bug. The masses are engorged and swollen with jelly just for you (a little bromo).[/quote]
[/quote]
LOL yeah buddy
[quote]spar4tee wrote:
Nice pulling Bug. The masses are engorged and swollen with jelly just for you (a little bromo).[/quote]
I know I am.
LOL. Thanks guys. Dicksee always bringing the lols.
So-so day today. Nothing particularly stellar or bad about it… and that jacked black dude was there again and made me feel like the michelin man. 
Slept poorly last night and my eye has been twitching all day, and cardio made me wanna hurl. /vag. It’s tough to have 3 stellar sessions 3 days in a row. Will take tomorrow off and have a fun arm day on Saturday after some sleep.
Warmup
Cable laterals
20 x 20 LR, 20 LR, 20 LR
25 x 18 LR
Seated smith BTN press / DB front raises (Squeezed)
95 x 20 / 25s x 10 LR
135 x 15 / 25s x 8 LR
155 x 12 / 25s x 8 LR
95 x 20 / 25s x 7 LR
Meadows partial laterals / Bent-over rear delt flies w/ squeeze: was kinda like a 1 1/2 rep.
60s x 30 / 20s x 10
60s x 30 / 20s x 10
80s x 25 / 20s x 9
Incline rear delt flies
10s x AMAP, AMAP: 50ish per set. Last few reps with very long squeezes.
Barbell shrugs w/ 3sec hold
135 x 10
225 x 10
315 x 10, 10
DB shrugs w/ 2sec hold + regular reps
125s x 10 + 10
125s x 10 + 8
Weighted leg raises (4 sets), decline situps with plate on face (3sets), then 15 min HIIT stairmaster (fml).
[quote]bugeishaAD wrote:
585 x 3: all time PR. GET SOME MOTHERFUCKERS. Been YEARS since I’ve been able to say that. Happy day.
[/quote]
I loled at “GET SOME MOTHERFUCKERS”. Nice work, bug.
Lol. Sorry my baby pulling is funny to you, Prince!
Intredesing night last night, just slept for a solid 11 hours (much needed), gonna get in some food and crush some arms calves and cardio. In 48 hours I will be laying on the beach in Punta Cana. Hoodee-hoo!
Impressive DLing man.
[quote]bugeishaAD wrote:
Lol. Sorry my baby pulling is funny to you, Prince!
Intredesing night last night, just slept for a solid 11 hours (much needed), gonna get in some food and crush some arms calves and cardio. In 48 hours I will be laying on the beach in Punta Cana. Hoodee-hoo![/quote]
we r beach brothers. mines more like 60 hours though.
teach me how to delts?
LOL WTF ever jake, your delts are coming along just fine judging by your recent update pics. Seems that RFL is treating you well. In hindsight, I should have RFL’ed for this trip, but fuck it. Whenever I go to the “big league” beaches where bishes are mad superficial (Vegas, Miami, etc) I’ll be sure to bring my A-game.
Fantabulous session. Was in there I think 2.5 hours with warming up and such. Warmup, calves, arms, abs, cardio, cooldown. Ololol. Woke up looking a little tighter than I had been in the last week which gave me hope i won’t be a total fat slob on the beach.
Warmup. Always super stiff after abnormally long nights of sleep + lazying around in the morning. Volume incoming!!
Standing smith calf raises on aerobic platform: controlled negative, 1 count squeeze at top.
135 x 10, 205 x 10 warmup
255 x 10 x 10 w/ 30-45sec rest between sets. This got tough towards the end.
After set 10, drop 205 x 10, drop 135 x 20, calf stretch.
Seated supinated DB curls to hammer curls: 3sec negatives on both, get good stretch, hard contraction. This got very difficult very fast i.e. couldn’t do true 3sec negs on the hammer portion lol. and had to start doing them alternating. It’s lolzea to see people puzzled at me strugglin with 25 pounders.
20s x 6 / 6
25s x 6 / 6
25s x 6 / 6* – started struggling on the hammers here, olol.
15s x 10 / 8
Curl-grip chins: I need to see someone else do these cuz I couldn’t really figure them out. Rather, they didn’t feel how I thought they would. W/e w/e.
3 x failure
Hammer curls: arms were pretty fucked at this point. Controlled reps, nothing too fancy. Coudn’t go heavy lol.
45s x 12 LR
40s x 12 LR, 12 LR drop 20s x 10
Lat pulldown OH curls / EZ preachers: focus on stretch on the former, and the peak contraction of the latter. Nice finisher.
40 x 15 / bar+10s x 15 x 3. Bicep stretch.
Rope pressdowns: 1sec flex, controlled neg
60 x 15
70 x 15
80 x 12
90 x 12
One-armed reverse pressdowns: been awhile since I’ve done these / were like a sexual eruption.
30 x 12 LR
35 x 12 LR
40 x 12 LR
45 x 12 LR
Bench dips / seated one-armed OH DB extension: amazin. Hard flex / controlled neg on the dips, stretch emphasis on the DB ext
+45 x 10 / 25 x 10 LR
+45 x 10 / 25 x 10 LR
+45 x 10 / 25 x 10 LR
BW x 10 supaslow / 25 x 10 LR
Straight bar cable OH extension / Pressdowns: basically hold a 2-3sec stretch on the extensions, not lock out, then really emphasize lockout on the pressdowns. idk.
130 x 15 / 100 x 10 → x3. Tricep stretch.
4 sets weighted leg raises, 4 sets decline weighted situps, 20min incline walking. Gooby pls.
Si, me llamo supergringo
Buggy is such a gentleman. You ooze beach sessiness regardless I’m sure. Will be interesting to see how far you take this in 2012 though, been going real well recently.
Dixie: pls wat u sayin dog
jake: ha. I’m not as lean as you I don’t think. For me I’m “soft” or rather holding enough water for 3 starving african villages to drink from for 2 weeks. It won’t matter to other people, being shred would just make me happier. But like i said before, next time I’ll time it better.
Running around doing errands today, kept my gym stuff with me and got in a final legs sesh prior to my departure. I know there is a gym of some sort at the hotel/resort, but equipment wise it’s gonna be a crapshoot. Prob a bench, DBs up to 50, a few random machines. I’m resourceful so nbd there, I just hope I will not puss out and actually lift some. Goal is to hit it at least 3x.
Warmup aka try to get into it, olol.
Lying leg curls: heels squeezed together, 2-3sec negative, exaggerated stretch (ouch), hard 1sec contraction
75 x 10
90 x 10
105 x 10
120 x 10, 10, 8 drop 65 x 10
Smith squats: wide stance, toes all the way out, deep as possible for dat hammie stretch, 3sec negative
135 x 10
225 x 8
275 x 8
315 x 8
Leg press: feet low and together (quad emphasis), 3sec negative, no lockout.
1pps x 25
2pps x 25
3pps x 20
4pps x 20
5pps x 15
6pps x 12, 12
6pps x 10 drop 3pps x 20 drop 2pps x 10 drop 1pps x 20
Leg extensions / Walking DB lunges: god FML that sucked.
something x 10 / 45s x 20 steps → 3x. So wobbly.
15 min incline walking which SUCKED. Hobble home. Waking up at 3:30AM lol fmllllll.
If your not on here again, enjoy your trip man. I’m fitting in a last minute delt session before I start travelling around midday tomorrow. Likelyhood of me training in Ibiza is somewhat limited though, maybe some “cardio” (wink)lolz.
[quote]bugeishaAD wrote:
Whenever I go to the “big league” beaches where bishes are mad superficial (Vegas, Miami, etc) I’ll be sure to bring my A-game.
[/quote]
U gotta love miami bro
And I’m back! Alive and mostly in one piece. A little fatter and a whole lot tanner with tons of great stories and memories. All in all, a great week. I actually attempted to work out quite a few times while I was there.
First morning was chest and arms, where I still felt pretty good and strong.
2 days later was back.
2 days later I attempted delts but i was too hungover and left after 20min.
Then yesterday I did an arm workout, but the lack of nutrients in me made it difficult getting any sort of pump. At least I burned a few calories. 