sickening, sickening set!!!
What DC dumbbell stretch are you using for your back? I’ve only heard of the hanging stretch and the ‘grab onto something and pull’ stretch.
@ Bug: SICKENING…sick, freaky genetics.
@ 165: It’s the one where you strap yourself to a pullup bar with a wide grip and just hang, letting your lats really stretch out. Very, very tough on grip and back.
Oh, I gotcha. I’d never heard it called that. Yeah, it’s awful. Strapping up is killer on the wrists and it really works your lats over.
Inspirational log man one of the few forum things on here that I sub and read every day, my same age and you have made some very nice progress.
STRONG. Good luck on the up coming comp.
[quote]165StateChamp wrote:
Oh, I gotcha. I’d never heard it called that. Yeah, it’s awful. Strapping up is killer on the wrists and it really works your lats over.[/quote]
Ya, it’s pretty damn brutal…love them tho.
[quote]TommoHawk wrote:
Inspirational log man one of the few forum things on here that I sub and read every day, my same age and you have made some very nice progress.
STRONG. Good luck on the up coming comp.[/quote]
Thanks bro, appreciate the comments.
8.11.11
HIIT
Bike Cardio
10 minutes warmup
5 intervals
10 minutes cooldown
Just some cardio. Arms tomorrow.
Since I’ve been away from this site for a while, I’m gonna have to be a born-again-newb and ask what hell “pps” is? 
8.12.11
Hammer Curls (focus on initiating the movement from elbow only, squeeze)
30 x 12
45 x 8, 8
Alternating
50 x 8, 8 LR
30 x 10
Decline Close Grip Press (nice squeeze at the top)
135 x 8, 185 x 8
225 x 5
255 x 5
285 x 4
315 x 4 (PR)
225 x 8, 7
Machine Preachers
70 x 15
90 x 12
100 x 10
80 x 10, 10
50 x 15
Lying EZ Bar Extensions (pause at stretch, explode + strong flex every rep) using big EZ Bar
Bar x 10
- 40 x 10
- 60 x 10
- 80 x 10
- 60 x 12
- 20 x 15
Incline Dumbbell Curls
25 x 12
35 x 8, 8
40 x 6, 6
25 x 12 + partials
Big EZ Bar Seated French Press
Bar x 12
- 40 x 10
- 60 x 10
- 40 x 10, 10
Reverse EZ Curls/OH Rope Extension
55 x 10/10 x 2
65 x absolute failure to 25 x failure + various holds/2 dropsets on rope OH
Sick arm day. Everything felt strong and pump was sick.
315 x 4 is a PR on the close grip declines, felt awesome.
[quote]23278 wrote:
Since I’ve been away from this site for a while, I’m gonna have to be a born-again-newb and ask what hell “pps” is? :P[/quote]
Haha, no worries bro. Pps = plates per side…so when I say 10 pps, it’s 20 total plates etc.
8.12.11
PM: Steady State Cardio
20 minutes step-mill
8.13.11
HIIT + Abs
Warmup
For my active warmup pre-HIIT, I do defrancos agile 8 plus some other drills I like
- fast paced walk
Car Pushes
6 intervals, start pushing at 30 seconds so you can be in full sprint for entire 20 seconds interval
2-3 minutes fast paced walk rest
Ab Circuit
Lat Pulldown Suck In And Squeeze x 10
Hard Rope Standing Curl x 10
Toe Touches + 2 seconds squeeze with weight x 8
X 3
Killer car push session. Really pushed it to the limit today with my HIIT and Abs. 10 weeks out today and in ready to kick things into high gear. It’s gonna be brutal, but I wanna put myself in the best position to win, and getting peeled will get me there.
8.14.11
Shoulders
Standing Strict OH Press
Worked up to a solid 185 x 6
Seated Overhead Press (as seen in Prof X Video, same ROM, etc)
135 x 5
155 x 5
175 x 3
205 x 3
225 x 3, 3
185 x 2x5
135 x 10
These felt very good
Giant Set
Standing BTN Press (full ROM, full lockout)/Dumbbell Laterals (from hip each rep)/Dumbbell Front Raises
95 x 8/20 x 8/30 x 8 LR
95 x 8/20 x 8/35 x 8 LR
95 x 8/20 x 8/40 x 8 LR
95 x 8/20 x 8/45 x 8 LR
Burnout
95 x failure/20s x failure/45 x failure
Rear Delts: Giant Set
Smith Ultra Wide Grip Rows to Chest/Explosive Dumbbell Bentover Laterals/Rope Pulls to Face
30/8/8
X 2
Barbell Shrugs w/2 seconds squeeze
Bar x 8
135 x 8
225 x 8
315 x 8
With 3 seconds squeeze
315 x 8
With 5 seconds squeeze
225 x didn’t count
Awesome shoulder day. I really, really like the seated OH press on a high incline with the full ROM. I have done seated barbell presses in the past with more of a ‘partial ROM’ whether that be to my nose or eyes, but going down to chin level or slightly below/above seems perfect for my shoulders.
The giant set was insane…rested about 30-45 seconds between each set, really squeezed each rep on the BTN press and laterals and then went for more weight with still good form on the front raises. Delts were burning. Rear Delt set was fun and shrugs felt good.
Bodyweight was 204.5 this morning…almost dipping below 200 (GASP! OMG HE’S SO SMALLL, says the BBing forum, lol).
Jk, I’m just glad to see that I’m retaining and even gaining strength at this low Bodyweight. Leg day tomorrow should be interesting, stay tuned.
Goddamn this log is motivating!!! Amazing work. Lots of ideas for my sessions. Your quads looks so good from BEHIND in that deadlift video it was pretty unreal.
I will definitely be including this in my brief "logs n’ threads worth reading’ list 
[quote]jake_j_m wrote:
Goddamn this log is motivating!!! Amazing work. Lots of ideas for my sessions. Your quads looks so good from BEHIND in that deadlift video it was pretty unreal.
I will definitely be including this in my brief "logs n’ threads worth reading’ list [/quote]
Haha, thanks Jake, glad to see that I made the cut!
Just a sample of what my meals are looking like nowadays:
Meal 1: “Protein Pancake:” 1 Omega 3 Egg, 100 grams egg beaters, 1 scoop True Protein Chocolate Peanut Butter Cup, 1-2 tbsp splenda, dash cinnamon, water; Put all in blender, then cook on skillet. I topped this with some Power Butter (if you don’t have this, I highly recommend getting some)
Meal 2: 210 grams diced breakfast style homefries cooked in 1/2 tbsp virgin coconut oil, 3 omega 3 fried eggs, 10 spelt/flax thin cakes, 2 tbsp reduced sugar ketchup, Protein Pudding (TP + Power Butter + Greek Yogurt, all in relatively small quantities)
Workout Nutrition:No carbs, special intra-workout drink, EAAs + D-Aspartic Acid Post
Meal 3: Berardi’s Pumpkin Pie Oatmeal: 60 grams quick oats dry, cinnamon, water, 1.5 scoops TP, 60 grams organic pumpkin (no sugar added or anything), 25 grams power butter (unreal good)
Meal 4: 130 grams diced potatoes + mushrooms cooked in gluten free Szechuan sauce, 8 ounces grass fed london broil
Meal 5: Protein Brownie: 1 egg, 1.5 scoops TP, 25 grams peanut butter or power butter, splenda, little bit of water…microwave and viola (top with some fat free cool whip for deliciousness).
Who said dieting had to be hard? : ).
Incredible shoulder session dude. Strong pressing. Also looking lean and mean as hell in your last pics. Cant wait to see how you’ll fare at your show. Think you are gonna do great. Your dedication and ability to train extremely hard even while dieting is an inspiration to other nattys such as myself. Keep pounding away!
8.15.11
Legs
Lying Hamstring Curls
ramped up to heavy 15, did a few sets, then went to failure and did 2 dropsets + some partials
Back Squats:
Ramped up to 475 x 3 (tough, but not an all-out max)
315 x 10 sets of 10 (60-70 seconds rest between each, tough)
405 x 5 to 315 x 10
Barbell RDL using 25s…1 seconds pause at stretch + squeeze glutes + hams at top
Weight + Bar
50 + bar x 12
100 x 10
150 x 10
200 x 8
250 x 8
Bottom Half Reps
drop to 150 x 20, 20
Leg Extensions
2 warmups
1 x 100
Back Squat
Ramped up to 405 x 8
Leg Extensions
1 x 100
Brutal leg day. Was a bit upset that 475 felt as heavy as it did, but I also lost my balance on the first rep and that took a toll on my set…the 10x10 was very tough and the RDLs were as well…The extensions really capped off the day and were brutal.
Bodyweight is 203-204.
Dude, what is your food bill weekly?