i’M so hood!!!
Hey, what are the glute-ham bridges? You see to be able to use a fuckload of weight on them.
[quote]LarryDavid wrote:
Hey, what are the glute-ham bridges? You see to be able to use a fuckload of weight on them.
[/quote]
Its what the name suggests,Larry.
Lay on you back (on the ground) in a power rack with a loaded and padded bar at you waist…press your feet hard into the ground and drive the weight up…keeping the bar stable with your hands…or a spotter in my case.
most people can put serious pounds up on this lift.
I do it because when the move is in my routine my ass takes on a whole new shape and makes my hips more explosive…angry, angry sex, Larry…angry,angry sex.
[quote]Ct. Rockula wrote:
my ass takes on a whole new shape and makes my hips more explosive…angry, angry sex, Larry…angry,angry sex.[/quote]
I just came. That is all.
[quote]LarryDavid wrote:
[quote]Ct. Rockula wrote:
my ass takes on a whole new shape and makes my hips more explosive…angry, angry sex, Larry…angry,angry sex.[/quote]
I just came. That is all. [/quote]
Violent Seduction never fails.
Complex…long
yoga 10 poses
aroma work…yes
wax work…yes
a show this fall/winter is lookin like a possibility. Anyone out there know the best route for a beginner to go? Obviously, its my first one and I dont want to be the “wtf” guy on stage because I chose the wrong comp with seasoned vets.
NPC Monster Mash is close-ish…its NPC and has novice and junior…
Arms
nothing new +5 on the ending sets for everything…still pumped.
5’10,275 as of this morning.
Today was fail lol…not really
Incline Barbell Press 1x12/1x10
245
270
Pullovers 11x12/1x10/1x8
85
95
105
Incline Flies
80
90
110
115…had the phone all ready for the vid and everything. I gassed and the weight hit my fce.
lolz!!!
FST-7 Chest Work:Cable Crossover
\7 sets starting at 80 and incrasing by 10 each set…all 12’s on reps.
gym closed over holiday…much needed rest and ego repair. need some head after today.
Note-I stayed Pumped even while on my rest weekend
Delts
Horizontal Shoulder Press 1x12/1x10
100
130
Rope Front Raise 1x12/1x10/1x8
90
110
130
Lateral Raises 1x12/1x10/1x8(2)
30
35
40
45
forl is getting so strict on these
Face Pull 1x10/1x10/1x8
130
160
200
FST-7 Delt Work: Rear Delt Fly starting at 120 and increasing ny 10 each set…12 reps on all
Abs
Wood Chop
Ab Rollout
Rope Crunch
Tri Set yo!!!
I’ve started using the rowing cardio machine and its pretty sick…if done right lol
This morning fasted I did 400 “strokes” followed by 15 minutes of eliptical work
in the morning, stretching with my lady as well as aroma and massge
ten complex
Decided to use antagonist supersets today for arms
here we go
Strict Standing Supinated Dumb Bell Curls/Tricep Pressdowns with Rope 1/12/1x10
40/150
50/180
Single Arm Preacher Curl/Standing Kick Back 1x12/1x10/1x8
40/80
50/90
60/110
Prone Incline Hammer Curl/Tate Press 1x12/1x10/1x8(2)
45/80
50/90
60/110
65/125
FST-7 Arm Work: Straight Bar Curl/Overhead Rope Extension
today’s workout was really interesting. The antagonistic approach made my bi’s seem alot stronger (with respect to form) because I was coming out of heavier pushing moves for the tri’s…The “7” work turned in to a horror show…the black huy survived this time, yo!!!
seriously tough, it was actually FST “14”, it was too wicked…I just woke from a nap and my arms are still swollen but they feel very different-harder than the past weeks.
we’ll see how tomorrow plays out in terms of legs or chest…my triceps seem to be less sre than expected…who knows though, right?
Turns out today was legs and We decided to go at the hams and quads the same as bi’s and tri’s
Warm Up:Warm Shower/massage then 2 mile
Single Leg Ham Curl/TriPoint Leg Extension 1x12/1x10
90/180
110/225
Immortal Deadlift/Front Squat 1x12/1x10/1x8
225/225
245/255
275/275
Ham Bridge/Hack Squat 1x12/1x10/1x8(2)
225/2pps
315/3pps
405/4pps
405/4pps
FST-7 Leg Work: Leg Press/Perfect Ham Curl superset
Leg Press:started with 100+1pps and added a 45 to each side every set
Hame Curl: starting at 100 and adding 10 each set tl 7
12 reps on the fst sets!
Tire Flip 100 yards
STILL HAVE CRAZY ENERGY…FEELS LIKE I CAN GO AGAIN
I AM I M M O R T A L
Hi lurker!!!
Chest/Back Attack
Wow, yeah!!
LOLZ
Incline Barbell Press 1x12/1x10
245
275
Incline Fly/Dumbell Pull over superset 1x12/1x10/1x8(2)
70/75
80/85
90/95
95/100
FST-7 Chest Work:Cable Crossover starting at 110 and adding 10 every set ending at 7 sets…12 reps on each set except 6-7…10 and 9 respectively
Back Atack was done with 100 pounds
SO MOTHAFUCKIN’ WHAT? I KNOW SOME BITCHES THAT LIKE IT!!!
Wait, so you’re going to be entering a show?
Did I read that right?
Yoga
Thunderbolt
cORBRA
cROCIDILE
cHILD
Cat
Side Cat
Corpse
Back
Lat Pulldown 1x12/1x10
2 below stack
stack
Midgrip Machine 1x12/1x10/1x8
140
160
180
DB Row to hip/Barbell Row to sternum 1x12/1x10/1x8(2)
90/185
110/225
120/265
120/255
FST-7 Back Work: Rope Pressdown 7x12…didnt look at the weights but increased by 1 plate thing each set.
I think the bb row and myself are ating ways soon…I definitely feel the db row to hip to be much better coupled with a chest supported row…maybe even a stand alone.
[quote]Otep wrote:
Wait, so you’re going to be entering a show?
Did I read that right?[/quote]
Yes, your small Texas brain read it right.
It is the reason I lift now…I mean, not getting on stage, to me, is like going to college and dropping out with a semester to go.
I was planning on 2011 to start but the way things are going this one in October looks inviting. It’s not set in stone whether or not this will be my first one or not…but I’ll keep training like it is and maybe around 8-1-x I’ll know and do an actual “cut” diet vs just eating “right”.
dude, I need to get a new keyboard bad!!!
lmao, see all those ^? I only meant one of them.
Caps lock is trash too!!!
damn it.
[quote]Ct. Rockula wrote:
[quote]Otep wrote:
Wait, so you’re going to be entering a show?
Did I read that right?[/quote]
Yes, your small Texas brain read it right.
It is the reason I lift now…I mean, not getting on stage, to me, is like going to college and dropping out with a semester to go.
I was planning on 2011 to start but the way things are going this one in October looks inviting. It’s not set in stone whether or not this will be my first one or not…but I’ll keep training like it is and maybe around 8-1-x I’ll know and do an actual “cut” diet vs just eating “right”.
[/quote]
I swear on Lucifer’s Grave if you let me know where the show is, I will come out and see it.
And/Or get one of my T-Nation buddies up in oHIo to come out and see it.
Fair warning: I/they will bring a camera.
[quote]Otep wrote:
[quote]Ct. Rockula wrote:
[quote]Otep wrote:
Wait, so you’re going to be entering a show?
Did I read that right?[/quote]
Yes, your small Texas brain read it right.
It is the reason I lift now…I mean, not getting on stage, to me, is like going to college and dropping out with a semester to go.
I was planning on 2011 to start but the way things are going this one in October looks inviting. It’s not set in stone whether or not this will be my first one or not…but I’ll keep training like it is and maybe around 8-1-x I’ll know and do an actual “cut” diet vs just eating “right”.
[/quote]
I swear on Lucifer’s Grave if you let me know where the show is, I will come out and see it.
And/Or get one of my T-Nation buddies up in oHIo to come out and see it.
Fair warning: I/they will bring a camera.[/quote]
Fa sho! I’ll let you know where and when…as soon as the cement sets.
As far as pics, I really wouldnt care at that point. The reason I don’t post pics here is because I don’t take pics in general
you don’t frame an unfinished portrait, right? lol I’m extremely hard on my own criticism and don’t put my work out there for judgement until “I” feel its at its best…shit, I rewrite and edit bullshit journal entries for classes I take for hours before I turn them in lol
plus, me not having pics up annoys the hell out of people and it makes me smile.
Shoulders
Horizontal Shoulder Press 1x12/1x10
100
120
Front Rope Raise/DB Lateral Superset 1x12/1x10/1x8
100/35
120/40
150/45
FST-7 Delt Work: Reverse Fly
7 sets…12 reps…didnt look a weight but know it was closer to the whole stack with good form and no pauses …progression?
20 mins
Got talked into doing “Ab Ripper X” lol
not going to dismiss it as bs anymore lol
although it is exactly what we used back in the wrestling days…only we did 30 reps plus standing stuff and mountain climbers…for a nonathlete arx might be brutal though.
LOLZ!!!
he is almost dead. Taking my time, doing a very thorough job.
250 by 8/31, 2nd week of sept., call out coming. Get after it.