Wednesday-
A1)Weighted chins-+60x5,4,3,3
A2)db bench-95’sx4x8
B1)TRX rows-4x10
B2)standing military-95x10,105x8,115x6 (all fairly easy, and didn’t bother my shoulder at all)
Tri/bi superset for 40 rounds of 10’s
Cable ext rotations/cg pushups-3x12
Pretty good workout. Knee still feels a little off, but gonna get in there tonight and figure something out for legs.
[quote]DoubleDuce wrote:
[quote]WhiteFlash wrote:
Also, think I found the secret to consistent gains: post workout meal consisting of half a rotisserie chicken, 2+ cups of brown rice, and a shitload of Stubbs bbq sauce.
I’m only half joking.[/quote]
Half? I see you haven’t discovered the secrete to amazing gains yet.[/quote]
Haha, so that’s what I’ve been doing wrong…
I’ve tried posting pics a few times now but they’re not going through. A little help, mods?
Did some light legs last night, but my right knee still feels off so didn’t push it. Celebrated my efforts by staying out til 3 am and getting shit canned. That’s obviously really productive.
Ive noticed the pictures have to be under a certain size, I think 1 MB, before posting. Not sure though.
Punching dudes in the head? damn man…im jealous
[quote]VTBalla34 wrote:
Ive noticed the pictures have to be under a certain size, I think 1 MB, before posting. Not sure though.
Punching dudes in the head? damn man…im jealous[/quote]
Haha, the pic was of my swollen hand. It’s a long story, but cliffs notes is some dude was talking A LOT of shit for no reason, and got what he had coming to him. Hand is still a little swollen, but otherwise straight.
Didn’t ride bike to the gym basically 'cause I’m lazy, but the rest of the warmup was the same.
Bench-225x5,4,4,4
B1)Db rows-90x4x10 (meant to do 5 sets, but think I forgot one)
B2)db inc-85’sx10,9,8 (might’ve done 9 on the last set. Don’t remember)
TRX scarecrows + rotational pushups-3x10
Band pushdowns + hammer curls-5x10
Jump rope-2x250
Pretty good workout. Nutrition wasn’t the best, and was kind of in a fog (hence the forgetfulness), but all in all pretty good. Legs tomorrow.
[quote]WhiteFlash wrote:
Did some light legs last night, but my right knee still feels off so didn’t push it. Celebrated my efforts by staying out til 3 am and getting shit canned. That’s obviously really productive.[/quote]
post of the year
[quote]scj119 wrote:
[quote]WhiteFlash wrote:
Did some light legs last night, but my right knee still feels off so didn’t push it. Celebrated my efforts by staying out til 3 am and getting shit canned. That’s obviously really productive.[/quote]
post of the year[/quote]
Thanks. I thought so too.
Rode bike, light warmup, then-
Hangcleans-185x3,195x3, 205x1 (could’ve had 3, but the bar was slipping out of my hands. Next week).
ATG’s-235x5,4,4,3
RFESS-50’sx2x8 (easy, just don’t want to push the single leg stuff too hard. Doing it more for balance and extra volume)
Ghr’s-4x6 + calves-3x6
Abs-2 giant sets
Was gonna run some sprints but it was already 9 and I’d only eaten twice. Really need to focus on getting 4 good meals a day. That generally happens probably 4 days a week. It needs to be all 7. Upper tomorrow.
Edit: touched “the ledge” from the last warmup set of cleans to the first work set of squats, so 7 jumps I think.
Rode bike, foamroll, mobs, then-
A1)weighted chins-+60x5,4,3,3
A2)db bench-100’sx8,7,7,7
B1)TRX rows-4x10
B2) standing military-105x10,115x8,125x5
4 sets of bi/tris
Ext rotations + cg pushups-3x12
Did all this on one meal due to a shit ton of errands. Wanted to do a little more, but when I bent over to pick up and rack the hundo’s I felt a pop in my lower back. Not sure what I did, but it’s still crazy tender. Gonna chill and stretch, maybe soak in the tub and see if I can loosen up. I’m finally getting back in a good groove. The last thing I need is another set back.
Back is still a little tender, but alright. Gonna stretch and maybe foamroll later, and then hit legs tomorrow. Been toying with the idea of throwing deads in the mix. The problem is they make me abnormally sore and essentially worthless for a few days after. To combat this, was thinking of doing 'em 531 style with no extra reps, jumps between each set and lighter squats after. Thoughts?
Back is still fairly tender so didn’t want to push it, so did only single leg stuff with pretty light weights.
4 sets of single leg rdl’sx8 (really liked these. Think they’re staying.)
4 sets lungesx6
Band walks-3x10
Ab circuit
Upper on Sunday.
Explosive pushups-4x4 (45 sec rest)
Bench-225x5,5,4,4
B1)db row-90’sx5x10
B2)db inc-85’sx10,9,9
Wide grip pullups/dips/band pullsx5/5/10x10 (obviously stolen from the recent article. But, instead of spreading these over 10 minutes, I did 'em as fast as I could. Finished in about 8:40. Gotta beat that next week. This was awesome)
Band pd’s/hammer curlsx5x10
Pretty damn good workout. Did usual warmup, but jumped straight into the jump pushups and slightly irritated my shoulder. Gonna give these a month and see if I like 'em/they make a difference. Had a slight improvement from last week, but that would’ve been there regardless so not sure of they helped or hurt. No jump rope 'cause I had to dip.
Upper body is sore as shit still from Sunday. Literally every muscle is sore. That’s either a good thing or I’m not eating enough. Either way, legs later.
Been raining so drove to gym. Played ball for half an hour, then
ATG’s-225x6x3 (switching things up for a bit. These were all super smooth. 235 next week)
Ghr’s+ calves-3x8
Abs
Was in a time crunch so no single leg or sprints. Back is still a little off do probably for the best. Upper tomorrow.