god you’re so sexy asl??
[quote]bugeishaAD wrote:
god you’re so sexy asl??[/quote]
Hahahah, asl.
6.7.10
Lower Power
Front Squat
95 x 5, 135 x 5, 185 x 5, 225 x 5
315 x 5, 5, 5 (100 % 5RM) could have hit 10 + on first set
Leg Extensions (controlled)
200 x 15, 15
SLDL/RDL
135 x 5, 225 x 5, 315 x 5
405 x 5, 5, 5 (100 % 5 RM) was easy, supposed to do 425, but went slightly lighter due to back.
Standing Calf Raise Machine
280 x 10
320 x 8, 8
Seated Calf Raise
135 x 15
180 x 20, 20
Really great lower body day today. Just like yesterdays upper was the 100 percent day, so too was todays lower body, and both the front squats and the SLDLs felt really strong. My first set with 315 was incredibly easy, I probably am good for at least 335 for a 3x5, maybe 340 or 350. SLDLs, considering my minor back strain/injury were strong.
Will probably post updated pictures tonite. Bodyweight was 219 post workout yesterday, and is around 220-221.
Fuck you.
[quote]bugeishaAD wrote:
Fuck you.[/quote]
Haha, kind words!
Im gonna take that as a good thing?
6.8.10
Cardio
Stepper HIIT
5 minute warmup
10 intervals
10 minute cooldown
Solid cardio session today. Am amped up for chest and arms tomorrow.
[quote]ebomb5522 wrote:
[quote]bugeishaAD wrote:
Fuck you.[/quote]
Haha, kind words!
Im gonna take that as a good thing?[/quote]
Look at the context: he’s coming on to you. That was a proposition disguised as an insult!
Makin’ progress dude, keep killin’ it.
[quote]grettiron wrote:
[quote]ebomb5522 wrote:
[quote]bugeishaAD wrote:
Fuck you.[/quote]
Haha, kind words!
Im gonna take that as a good thing?[/quote]
Look at the context: he’s coming on to you. That was a proposition disguised as an insult!
Makin’ progress dude, keep killin’ it.[/quote]
Haha, oh god, you could be right.
Thanks for the comments man!
Lol, I thought it was obvious. Major jelly of the leanness + size + strength.
6.9.10
Chest/Arms Hyper
Incline Bench Press
135 x 10
160 x 10, 10, 10 (65%)
Flat Dumbbell Bench Press
55 x 12
85 x 12
100 x 12
130 x 10 (Huge PR)
120 x 10, 7
Cable Flies
4 plate x 20, 5 plate x 20
6 plate x 20
Pushups to failure
Dumbbell Flat Bench Stretch
65 lb x 60 seconds
Barbell Curls (good form, minimal swing)
95 x 12
115 x 12
135 x 10
145 x 10 (PR)
Reverse EZ Bar Curls
65 x 20, 75 x 20, 85 x 20
45 lb EZ bar curls to failure
Skull Crushers
75 x 12
125 x 12, 12, 12
Reverse Grip Cable Pushdowns
80 x 20
100 x 20
110 x 12
Close Grip Pushups to failure
Today was one amazing training session. Hit PRs in nearly every major exercise. The 130 x 10 was without any spot, and my previous best was 125 x 10 last week. The 145 x 10 on curls felt amazing as well.
6.10.10
Legs Hyper
Front Squat
135 x 10
185 x 10, 10, 10 (65%)
Machine Hack Squat
2 plates each side (180) x 12
4 plates each side (360) x 10
5 plates + 20lb each side (490) x 10 (PR)
4 plates each side (360, very slow) x 10
Leg Extensions
200 x 20, 15
Walking Dumbbell Lunges
100s x gym length and back
SLDL
135 x 10, 225 x 10
265 x 10, 10, 10 (65%)
Single Leg Hamstring Curl
90 x 12 LR
100 x 12 LR
Standing Calf Raise (slow tempo)
280 x 10
300 x 10, 10
Seated Calf Raise (15-20 sec rest)
135 x 20
185 x 15, 15
Great leg workout today, really destroyed them. The 490 x 10 on hacks was a 20 pound PR, and the lunges were horrible haha. Got videos today, will post them later.
6.11.10
Back/Shoulders Hyper
Barbell Rows
135 x 10, 185 x 10
220 x 10, 10, 10 (65%)
Chest Supported Rows
2 plates x 12
3 plates x 12
4 plates x 10
4 plates + 25 x 10
4 plates x 10
Incline Bench Braced Rows
50 x 12
70 x 12, 12
Semi Wide Grip Pullups
Bw x 20, 12, 12
Weighted Hangs
60 x 60 seconds
Seated Dumbbell Military Press
30 x 10
60 x 10, 10, 10 (65%)
Leaning Cable Lateral Raises
Plate 4 x 12 LR
Plate 5 x 12 LR, 12 LR
Glass Lateral Raises (saw them on Shelby Starnes log)
15 x 20
25 x 15
30 x 15 to 15 x 25
Icarian Rear Delt Machine
90 x 15
70 x 20
Solid session. Took it a little easier than normal as I wanted to get ready to break some PRs on Sunday.
On another note, I believe that lateral raises and any variation are really making a difference in my shoulder development, and the Glass raises really hit them hard. Heres a link to a video of them.
http:/.elitefts.com/qa/training-logs.asp?qid=122409&tid=
6.12.10
Cardio
Bike HIIT
10 intervals
just cardio. Am amped up for tomorrow and some upper body PRs.
6.13.10
Upper Power (PR day)
Barbell Rows
135 x 5, 225 x 5, 315 x 5
345 x 5
365 x 5 (PR)
375 x 5 (PR)
Lat Pulldown (strict form)
180 x 10
210 x 10
200 x 10
Braced Incline Bench Dumbbell Rows
75 x 10
85 x 10
Incline Bench Press
135 x 5, 185 x 5, 225 x 5
275 x 5 (PR)
285 x 5 (PR)
275 x 5
Machine Flies
135 x 10
135 x 10
135 x 10
Pushups to failure
Seated Dumbbell Military Press
60 x 5
95 x 5, 5 (PR)
Leaning Dumbbell Lateral Raise
35 x 10 LR
45 x 8 LR
Seated Dumbbell Curls
40 x 10
50 x 8
55 x 6
45 x 10
EZ Bar Skulls
75 x 10
125 x 10
145 x 8, 8
Today was an absolutely awesome upper power day. I hit PRs in every main exercise. The rows were smooth, and the incline presses felt amazing as well. The military presses were the toughest, but I pushed through them and hit a 5 pound PR. Will post videos as well.
6.14.10
Lower Power (PR Day)
Front Squats
135 x 5, 185 x 5, 225 x 5, 275 x 5
335 x 5 (+ 20 lb PR)
355 x 5 (+ 40 lb PR) Video
Leg Extensions
200 x 20, 16
SLDL
135 x 5, 225 x 5, 315 x 5
405 x 5
425 x 5 (20 lb PR) Video
Standing Calf Raise
280 x 10
320 x 10
340 x 8 (PR)
Seated Calf Raises
135 x 20
180 x 20
225 x 20
Today was a great lower body PR day. The front squats were great, and I feel that I can get even heavier next week on them. SLDLs felt strong as well, and I most likely will go for 435 next week. Bw was at 220.8 post workout, so that is good as well, meaning it is most likely around 221-222.
Been reading your log for a while man, your strength is unreal. What kind of program are you doing now? I see percents and whatnot and wasn’t sure if it was something you made up, or some routine you’re following.
[quote]BJack wrote:
Been reading your log for a while man, your strength is unreal. What kind of program are you doing now? I see percents and whatnot and wasn’t sure if it was something you made up, or some routine you’re following.[/quote]
Thanks man! I am following a modified Layne norton routine, his power hypertrophy style inky attempts to add more mass while still maintaining strength. So far it’s working very well as I have gained 10-12 lean pounds in about 2 months with my strength going up as well.