Big 3 Specificity Training
(How Totals are really built)
Tricep Rope X
Dum Crusher
Hammer Curl
Rev Grip EZ Curl
Uni Preacher Curl
Grimey Curl
Double Crunch
Obl Side Bend
Delts were Poppin in my sleeveless shirt. I hit a Hammer Curl PR (50s for 8-6-8). This 60kg lady was curling more than me. The chicks in this gym are hard AF.
Ok nap time then grind time.
GB is taking this one at home!
I smell a cardio bet 
or pullups or barbell rowsā¦cant do big 3 for a bet right now but every thing else is on the table.
This could be interesting. Any ideas on what the losing party should do?
50 Pullups?
This might take me a while but I should be able to do it.
These piss my elbows off (both chins and pullups). Iām down for almost anything except lunging movements (my broken toe still canāt bend properly) or pull/chinups!
Some stupid high reps of barbell rows? 135/185lbs for 100 total reps?
Barbell Rows are perfectā¦lets do 135lbs because I am not sure if I can do 185s for a 10x10
Lower
Comp Squat
1s at 500-550-590-620
Rev Band Deads
5s at 135-225-315-405
Leg Press
Quad X
Ham Curl
Depth could have been a smidge better, I think I was just a bit too hyped and took a too wide stance. Squatting 3x per week should help with that.
Squats and Bench will be there. I really think in 2-3 Weeks I can have a 650-660ish Squat and 440-450ish Bench. Deadsā¦see below.
This workout crushed me. I came home and just went right to sleep with out eating. I have also been dealing with nausea the last couple days which has made eating difficultā¦and hardening up easy.
Am I the only one who could not get through this movie?
I assume you cant be alone but I loved it.
Back to Paddy Cake
Comp Bench
3x4 at 335
Board Press
3x3 at 315
Pullups 1 set of 10
THats it. My delts felt shitty and then my Biceps wanted to pop off. Next workout I will go back to bebe weight for my Board Press.
There were quite of a few possible factors for my delts feeling like shit. Heavy Board Press on Tuesday. Heavy Squats yesterday. I had sugar right before the gym (yes sugar āgumming up the worksā is a real thing). Either way lets hope I dont need to Deload.
OK Time to GRIND BABY!!! Winter should be about over here so maybe we do something funā¦like go back to the gym and finish my workout.
Divisional Round
SF -7, BAL -9.5, and KC -9ā¦normally super square to take that much chalk but it is the right sides. General idea is better teams and better coaches off a bye.
Then we take a Dog with Seattle. 4.5 points in what I think should be a close low scoring game I like the points. Also better Coach and better QB with Seattle.
Only play I really love is Baltimore. I like KC. SF is for what evs. It should be noted that Cousins is not starting in that 1pm starting slot either so lets see how that plays out today.
I made it 3 minutes in. Couldnāt stand it
Leftovers
IG Squats
3x3 at 135-225
Barbell Rows
T-Bar Rows
Pullups
Lateral Raise
Hammer Curls
Double Crunches
Pretty good workout, biceps tendons still a bit stressed making Pullups awkward. Pretty sure I will need to Deload Bench.
OK time to be super lazy and watch football all day.
I canāt stand super hero movies that take themselves seriously.
I know what you mean, but V for Vendetta took itself very seriously and it was fucking phenomenal, IMO.
Havenāt seen that one.
WHAT? My man. Watch V for Vendetta at your earliest convenience.
Itās (IMO) the best superhero/comic movie ever made.
Its way up there.
Deadpool is one of my favs, what other ones are you thinking of?
Always good to win the 1st one
I liked Deadpool, canāt think of anything else off the top of my head.
