Fuck you.
No srsly nice.
Strong pressing there deat.
Feeling the joys of carbs?
bug- I gotta get a headstart on you, once you start trying to gain I’ll be in trouble
Adam- thanks man, yes I am feelin it
dang website ate mah post!
highlights
squat 365 x 4
leg press squat superset/dropset
Avenger 525 x 12, 435 x 12, 350 x 12
Squat 225 x 12, 8, 8
Mornin’
4 Rounds with 30 seconds rest between rounds
A1
Prolwer Pushes x 50 yards x 2
A2
Pwrolerz pulls x 50 yards x 2
Push
Warmups Joe Defranco
Lying handcuffs x 10
Band pullaparts miniband x 10
Face Pulls miniband x 10
4 rounds
Bench
50 x 10 x 3 sets
140 x 10 x 2 sets
Add reverse average bands
230 x 10
285 x 5
325 x 5
375 x 1
395 x 4 (1 or maybe 2 in tank)
Remove Reverse bands
315 x 5 (had 1 in tank, was more gassed than I though from the reverse band benching)
Incline Bench 30 degree incline, 30 seconds between sets
195 x 10 x 3 sets
165 x 10 x 2 sets
A1
Tricep Kickbacks 2-count pause on top
15 x 10 x 4 sets
A2
Double Miniband Tricep Pushdowns x 10 x 4 rounds
Single miniband pushdowns x 150 reps in 3 sets
Miniband external rotation x 10 x 6 sets
Light band Pullapparts x 10 x 6 sets
Good workout, strength is still moving in the right direction.
boring deload week is boring
Luckily I decided to do a deload I either:
- Got seasonal allergies 4 tha’ very 1st time
- Got a cold from a salamander busily coughing/wheezing/sniffling from 6-9PM CST during a managerial accounting class (to add insult to injury, he was reading off my lecture slides LOL)
Instead of lifting weights I’ve been doing that fasted-non-panting-morning-incline-treadmill-cardio
SFW in t-minus 24-hours!!!
Upper Body
Rest-pause sets
Nautilus One Chest Press (4-count negative, pause at bottom) 200 x 14 8 8
Close Grip Slight BB Incline Press w/ fat gripz 185 x 9 4 4 (real tight form, 4 count negative squeezing)
Smith High incline press 185 x 12 3 2
Close Grip Pulldowns 160 x 14 x 5 x 3
Nautilus Chest Supported Row 180 x 12 x 4 x 3
Seated DB Hammer Curls (paused) 50 x 10 x 3 x 3
Good workout, looking forward to making progress gonna try an upper lower split and work a A/B/A/B/A/B 2 week rotation.
Lower Body
Avenger Leg Curl Rest Pause (4-count negative)
180 x 14
135 x 8 8
Avenger Leg Press (4-count negative)
570 x 11
435 x 20
Wrist Curl (rope attachment)
15 x 2 reps
10 x 1 rep
Liking the low volume, going all out on each set.
My goal is to have this be my theme as I walk into the grocery store…
Upper Body
warmups x 15 min
Bench 285 x 11 4 4
Lying Deadstop DB Tricep Ext 50 x 7 5 4
Front/Lateral/Overhead 30 x 15 12 8
Pullups BW x 11 4 3
Chest Supported DB Row 50 x 30 20 15
Palmsup DB Curl 40 x 14 5 4
B2 Lower Body
Warmup iso split squats, hip flexor stretches, fire hydrants, hammy stretch
Squat
bar x 10 x 3
135 x 5 x 2
185 x 2
225 x 2
275 x 2
315 x 2
335 x 2
Work Time
335 x 7
275 x 20 (first 15 continous, breaths then 3, breaths then 2)
DB SDL
40 x 10, 80 x 10,
Cold/allergies " " widowmaker = breathing like a choo choo train
100 x 20
100 x 10 x 2 sets
Calf Raise on Leg Press (2 count on top, 5 count on bottom of each rep
5pps x 20 " " 10 " " 10
Stretch hammstrings, quads and hipflexors…
Upper Body
Nautilus Pec Deck Fly
140 x 12, 110 x 10, 80 x 15 partials
High Incline BB Press
225 x 11, 205 x 7, 185 x 6
Avenger Dip Machine (awesome pump in tris!)
180 x 15/6/5
HS Iso wide pulldown
4pps x 10/5/3
Avenger Row
225 x 10, 180 x 7/4
Fat Bar Curl (5-count negative)
75 x 14/6/5
Damn nice lifting in here as always dude. Widow makers suck much ass.
[quote]DoveofWar08 wrote:
Damn nice lifting in here as always dude. Widow makers suck much ass.[/quote]
Thanks Dove. I’m interested to see how my body responds to some some lower volume, higher frequency stuff. WMs suck big time.
Lower Body
Leg Ext HS ISO
25 x 20
35 x 20
45 x 22, 6, 4
Rack Pull Right below knee cap
225 x 5
315 x 5
365 x 5
405 x 5
425 x 5
405 x 5
365 x 5
Speed Deads
275 x 3
315 x 3
315 x 3
315 x 3
275 x 3
Back Extension Machine MedX
280 x 10
340 x 10
360 x 10
Calf Raise Seated
135 x 10, 8, 4
SS w/ Stanind DB Calf Raise Toe Elevated
40 x 20 x 3 sets
Good workout.
solid training Deat, I hate them rack pulls with a passion!!
[quote]Adam-F wrote:
solid training Deat, I hate them rack pulls with a passion!! [/quote]
Thanks Adam.
Yeah man, this PLing stuff is not easy.
Upper Body
Chest Press Nautilus: 220 x 18 + 4 + 3 (+20 lbs, + 2 reps on set 1)
Close Grip Slight Incline w/ Fat Gripz: 185 x 10 + 6 + 4 (+2 reps on first set)
SHIP: 185 x 10 + 4 + 3 (-2 rep on first set)
Close Grip Pulldown: 170 x 14 (+10 lbs, + 1 rep on first set)
Nautilus chest supported row: 180 x 16 (+ 2 reps on first set)
Seated Hammer Curl: 50 x 9 (same as last time), into 45 x 3 sets (alt db 5-count negative curl)
Good workout, beating the log book like he stole from me.
Lower Body
Warmup
Leg ext x 50
Low Close Stance 45-angle Leg Press doubled up average and light bands
2pps x 10
4pps x 5
6pps x 5
7pps x 15
4pps x 23
Seated Leg Curl
105 x 20
135 x 20
160 x 16
135 x 20 11
Standing Straight Leg Calf Raise w/ DB (15 second rest between sets)
40 lb x 20 reps x 4 sets
Are you still dieting? Gaining again? Maintaining? What are your short/medium term goals?
p.s. i hate you because youre perfect
[quote]bugeishaAD wrote:
Are you still dieting? Gaining again? Maintaining? What are your short/medium term goals?
p.s. i hate you because youre perfect[/quote]
Bug,
Slowly gaining with Shelby Starnes p/c/f at 330/250/150.
I’ve been testing the water of DC style split. It’s only been a few weeks and the jury is out.
Strength is steadily improving on this low volume stuff. The thing that is messing with my head is not spending as much time in the weightroom and the perception that I’m getting “softer” without all the volume.
My schedule is kind of busy right now (full time job, full time student, interviews)