@Frank_C here is her workout 
Also flap, sorry for the side chat in your journal.
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Just happy to have you all here, no worries dude.
Plus, blowjobs are the cat’s pajamas.
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Skipped workout after work to take the kids to the playground. Was supposed to be back. Did 50 wide grip pull-ups on the monkey bars, rest-pause. 21, 9, 8, 5, 3, 3, 1.
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I wholeheartedly agree with this statement, but I just had to let you know that you’re probably the youngest person to have ever uttered the phrase “the cat’s pajamas” during casual conversation.
I know, right?
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A 6’4” god amongst men such as yourself can make ANYTHING cool again, Flapp. Even anal sex. The Off-Topic subsection of these forums has provided me with much fodder for inside jokes.
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Chest Day
Legs burnt out from 12 hours of standing at work, skipped the squats.
Incline Bench
95x5
135x5
185x13
185x9 4 second eccentrics
135x26
Incline DB Bench
40s x10
60s x14
60s x10
Crossovers
Warmup set of 20
14 on the stack x19
14x14, 10x8, 6x16
That’s all I had after 12 hours of super stressful work.
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Holy-moly, Chesty-McClavicles. That’s a chest-load of volume…
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Yeah, I don’t mind high-rep sets as long as they’re taken to failure. I’m trying to quantify volume by # of sets and not of reps.
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Yesterday: Arms
CGBP on smith machine
135x10
185x5
225x7
225x6, drop to 135x19
Dips
16
14
14
SUPERSET
Lying DB Tri Ext
20s x16
20s x14
and
Tri rope
X20
X18
SUPERSET
Supinated Chins focusing on biceps
X5
X5
X5
Rope Curls
X15
X15
X14
One arm preacher cables
4 on the stack x10
4 on the stack x8, drop to 2 on the stack x19 had an extra rep or two on one arm but called it due to OCD not allowing different reps on unlitateral exercises lol
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I do this too! I go with my right arm first since it has the tricky biceps tendon so it sets the tone. Some days I’m surprised though and have to do some rest/pause with the left to finish.
I just make the other arm go slower until I feel similar fatigue at a similar rep, lol. Probably the same as just doing another rep but just can’t do it haha.
Leg Day!
Squats
135x10
185x10
225x10
225x10
225x10
Got to talking with a guy and girl who were there - guy was squatting 500, girl was squatting 315. I was getting a bit of hip flexor discomfort and asked them to take a look at my form since I stopped squatting in front of mirrors. I was still arching my back at the bottom of the squat, despite thinking I had my hips tucked enough. Didn’t go above 225, just worked 3 tough, slow sets and let them critique me. It’s helped a lot to find people stronger than me and ask them. Everyone loves flattery, and solicited advice is easy to give and get. Win-win.
Hack squat
2 plates x10
X10
X10
Leg Extension
5 minutes of 90 lbs. No idea about reps, way over 100 though.
Hip adduction
3 sets. The guy told me this can help weak adductors and hip flexors. I’m definitely weak there.
Good day. Now to work a couple hours - just me in the plant, nobody else and some music - I can work for a few hours any day like that. Just prepping things for the busy production week we have coming up.
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How many pauses? That sounds brutal. I’ve done two minutes a few times but never 5
It’s easy to think anterior pelvic tilt is the same as a neutral spine.
But, why?
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Massive quads, I’m guessing. I wouldn’t know.
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A fuckload of pauses. But like one retardedly long rest pause set. Definitely true failure, lol. I got like 55 reps in and then probably didn’t get more than 15 in a stretch after that without having to take a few deep breaths.
Had 10 minutes, wanted 5 minutes for adductors. I’ve done it before. It’s miserable but the pump is so bad that you can’t really rest too long because resting in the leg extension stretches the quads a bit.
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I guess my ailments have made me dislike leg training. And my lack of massive shoulders and pecs has made it so that I question why I spent so much time on legs. No one looks at legs.
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I’ve seen a ton of dudes with big upper bodies and chicken legs. I’ve never seen a dude with giant, jacked legs and a skinny upper body.
I’m not talking chicken legs. I’m envisioning average legs (which is pretty much what I’ve achieved). I just don’t see a good reason to punish my legs anymore. I’ll still train them, but they’re not a priority.
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Back
Weighted Pull-ups
BWx10
+25x5
+45x9, BWx10
+45x6, BWx9
SUPERSET
Neutral grip BTN pulldowns
8 on the stack x10
12x14
12x12
12x9
Straight arm rope pulldowns
4 on the stack x15
X12
X10
Plate loaded mid row
2 plates x14
X10
X8, 1 plate x18
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