that’s not fitday, is it?
[quote]NeelyDan wrote:
that’s not fitday, is it?[/quote]
It is. PC version.
Wednesday - Shoulders - HV/LI
A. SM Presses
15 x 145lbs
13 x 155lbs
12 x 155lbs
15 x 145lbs (12+3 using rest-pause)
B1. Standing DB Laterals
4 x 12 x 25lbs
B2. Standing DB Front Raises
12/12/11/7 x 20lbs
C. Reverse Machine Flyes
15 x 90
15/18 x 100
D. HS Shrugs
20 x 180lbs
17/18 x 230lbs
Finished up with Tabata DB Swings + 25min LI cardio on the bike.
Good session!
PS: Ouro wore some sexy, sexy socks while doing Sumo DL’s. Totally hot!
[quote]ddot76 wrote:
Wednesday - Shoulders - HV/LI
A. SM Presses
15 x 145lbs
13 x 155lbs
12 x 155lbs
15 x 145lbs (12+3 using rest-pause)
B1. Standing DB Laterals
4 x 12 x 25lbs
B2. Standing DB Front Raises
12/12/11/7 x 20lbs
C. Reverse Machine Flyes
15 x 90
15/18 x 100
D. HS Shrugs
20 x 180lbs
17/18 x 230lbs
Finished up with Tabata DB Swings + 25min LI cardio on the bike.
Good session!
PS: Ouro wore some sexy, sexy socks while doing Sumo DL’s. Totally hot![/quote]
I hope you’re not mocking my socks. Get it? Sock mock? If I’d pulled harder I could have gotten them to my chin. My friend mentioned them in the same phrase as school girls and kilts.
[quote]ouroboro_s wrote:
ddot76 wrote:
Wednesday - Shoulders - HV/LI
A. SM Presses
15 x 145lbs
13 x 155lbs
12 x 155lbs
15 x 145lbs (12+3 using rest-pause)
B1. Standing DB Laterals
4 x 12 x 25lbs
B2. Standing DB Front Raises
12/12/11/7 x 20lbs
C. Reverse Machine Flyes
15 x 90
15/18 x 100
D. HS Shrugs
20 x 180lbs
17/18 x 230lbs
Finished up with Tabata DB Swings + 25min LI cardio on the bike.
Good session!
PS: Ouro wore some sexy, sexy socks while doing Sumo DL’s. Totally hot!
I hope you’re not mocking my socks. Get it? Sock mock? If I’d pulled harder I could have gotten them to my chin. My friend mentioned them in the same phrase as school girls and kilts.[/quote]
Don’t worry, you still have them pulled up when you’re spotting me in my last video. I’ll post them shortly.
[quote]Court wrote:
ouroboro_s wrote:
ddot76 wrote:
Wednesday - Shoulders - HV/LI
A. SM Presses
15 x 145lbs
13 x 155lbs
12 x 155lbs
15 x 145lbs (12+3 using rest-pause)
B1. Standing DB Laterals
4 x 12 x 25lbs
B2. Standing DB Front Raises
12/12/11/7 x 20lbs
C. Reverse Machine Flyes
15 x 90
15/18 x 100
D. HS Shrugs
20 x 180lbs
17/18 x 230lbs
Finished up with Tabata DB Swings + 25min LI cardio on the bike.
Good session!
PS: Ouro wore some sexy, sexy socks while doing Sumo DL’s. Totally hot!
I hope you’re not mocking my socks. Get it? Sock mock? If I’d pulled harder I could have gotten them to my chin. My friend mentioned them in the same phrase as school girls and kilts.
Don’t worry, you still have them pulled up when you’re spotting me in my last video. I’ll post them shortly.[/quote]
I kept them like that because I like the looks I was getting in my red shoes and black knee socks. Not so much sexy as, when did this chick stop licking the windows and get off the short bus. I thought it made a nice change from all the women in their sexy workout gear.
My diet from Wednesday, May 6th
[quote]ouroboro_s wrote:
ddot76 wrote:
Wednesday - Shoulders - HV/LI
A. SM Presses
15 x 145lbs
13 x 155lbs
12 x 155lbs
15 x 145lbs (12+3 using rest-pause)
B1. Standing DB Laterals
4 x 12 x 25lbs
B2. Standing DB Front Raises
12/12/11/7 x 20lbs
C. Reverse Machine Flyes
15 x 90
15/18 x 100
D. HS Shrugs
20 x 180lbs
17/18 x 230lbs
Finished up with Tabata DB Swings + 25min LI cardio on the bike.
Good session!
PS: Ouro wore some sexy, sexy socks while doing Sumo DL’s. Totally hot!
I hope you’re not mocking my socks. Get it? Sock mock? If I’d pulled harder I could have gotten them to my chin. My friend mentioned them in the same phrase as school girls and kilts.[/quote]
Not mocking the stockings. They were sexy! 
Short shorts and knee highs usually are.
[quote]ddot76 wrote:
Not mocking the stockings. They were sexy!
Short shorts and knee highs usually are.[/quote]
That’s excellent information to have in my back pocket then next time I need to manipulate an outcome like a raise or something.
Are you in tomorrow?
[quote]ouroboro_s wrote:
That’s excellent information to have in my back pocket then next time I need to manipulate an outcome like a raise or something.
Are you in tomorrow?[/quote]
Yeah, or getting a spot, or anything else for that matter.
I won’t be in today. I am in Providence, RI for work. Won’t get home until midnight-ish.
Thursday’s Diet.
I got most of calories (1800) from 4:30pm onwards as it was a travel day to Providence, RI.
[quote]ddot76 wrote:
ouroboro_s wrote:
That’s excellent information to have in my back pocket then next time I need to manipulate an outcome like a raise or something.
Are you in tomorrow?
Yeah, or getting a spot, or anything else for that matter.
I won’t be in today. I am in Providence, RI for work. Won’t get home until midnight-ish.
[/quote]
Have fun in RI.
Saturday - Legs/Lower Back - LV/HI
A bit of a messed up day. I was supposed to get home Friday night around 11pm but with a flight delay and trying to connect through O’Hare on a Friday night, I didn’t make it. Stayed the night in Chicago and then flew home early Saturday. There was not a lot of sleeping from Thursday onwards.
A. Deadlifts
10 x 135lbs
8 x 225lbs
8 x 275lbs
5 x 315lbs
5 x 365lbs
3 x 405lbs
Working Sets
2 x 425lbs
0 x 435lbs
Got the 435 off the ground but couldn’t lock it out. I don’t think I took enough rest between the 425 and 435.
Finished the day with some calf work and 22 minutes of LI cardio.
Here’s the 425 x 2. I need to learn to drive more from my legs.
[quote]ddot76 wrote:
Here’s the 425 x 2. I need to learn to drive more from my legs. [/quote]
Are you wearing chucks? It’s a shame you’re a copy cat. They’re still not as pretty as mine though…
[quote]Court wrote:
ddot76 wrote:
Here’s the 425 x 2. I need to learn to drive more from my legs.
Are you wearing chucks? It’s a shame you’re a copy cat. They’re still not as pretty as mine though…[/quote]
I might get a pair too. Not pink though. I saw some on sale recently. Today when I was pulling, my right foot kept sliding. I think my soles are too hard. I had to wipe them down with water on the soles to get them to stick.
Next time you use the fountain, my shoe was in it 
Sunday - Chest/Bi’s - MV/MI
Severe hangover but I decided to sweat out all the jager I consumed last night. Decided to match my wardrobe to the smell I was probably emitting.
A. Flat DB Bench Press
10 x 80lbs
8 x 85lbs
7 x 85lbs
7 x 85lbs
B. HS Incline Press
10 x 100lbs/side
9 x 105lbs/side
8 x 105lbs/side
C. Cable X’s (pulled low)
15 x 50
10 x 65
7 x 65
D. Inc. DB Flyes
10 x 35lbs
9 x 35lbs
8 x 35lbs
E. Inc. DB Curls
2 x 10 x 35lbs
9 x 40lbs ( done using rest-pause 6-2-1)
F. Standing BB Preacher Curl
8 x 75lbs
9 x 75lbs
6 x 75lbs
Finished up with 20 minutes of LI cardio.
Weekly Diet Summary
I think my Cal’s will be good around the 2800 mark. I had 2 days last week where my calories were under 2000 so that dropped my average to 2500.
Ideally I’ll have the following nutritional breakdown:
P = 300g = 1200kcal
C = 250g = 1000kcal
F = 70g = 630kcal
This would equate to 2830kcal.
Now I can cycle my carbs effectively between the 150 and 350 mark to drop some more BF. I was 189.5 again this morning but am noticably leaner.
Monday - Back/Tri’s - HV/LI
It was insanely busy at the gym last night. Every bench was in use and there were 4 DB’s in 3 racks so I decided to make it a Hammer Strength night. It was only HV so I wasn’t too concerned.
A. HS Iso Row - 1 arm at a time
4 x 12 x 135lbs/side
B. HS Iso Hi Row - Both arms
15 x 90lbs/side
3 x 15 x 100lbs/side
C. CG Pulldown
15 x 150
12 x 160
15 x 140
D. Freemotion Lat Pulldown
18 x 70
15 x 100
7 x 140 + 8 x 100
E. Decline Skulls
12 x 75lbs
10 x 85lbs
8 x 85lbs
10 x 75lbs
F. Straight Bar Pressdown
15 x 130
15 x 140
15 x 150
13 x 150
G. CG Machine Press
3 x 15 x 170
Finished up with 20 minutes of LI cardio (Bike).
[quote]ddot76 wrote:
Monday - Back/Tri’s - HV/LI
It was insanely busy at the gym last night. Every bench was in use and there were 4 DB’s in 3 racks so I decided to make it a Hammer Strength night. It was only HV so I wasn’t too concerned.
A. HS Iso Row - 1 arm at a time
4 x 12 x 135lbs/side
B. HS Iso Hi Row - Both arms
15 x 90lbs/side
3 x 15 x 100lbs/side
C. CG Pulldown
15 x 150
12 x 160
15 x 140
D. Freemotion Lat Pulldown
18 x 70
15 x 100
7 x 140 + 8 x 100
E. Decline Skulls
12 x 75lbs
10 x 85lbs
8 x 85lbs
10 x 75lbs
F. Straight Bar Pressdown
15 x 130
15 x 140
15 x 150
13 x 150
G. CG Machine Press
3 x 15 x 170
Finished up with 20 minutes of LI cardio (Bike).[/quote]
It was Monday night. Isn’t that official bench night?