went back to do isolation work, same as the Monday night session. nothing particularly noteworthy, except cable flyes felt funny again deep in my right pec.
and I did supinating rope curls again pain-free! maybe that bicep tweak from work wasn’t as bad as I thought.
getting piss drunk again celebrating my bday tonight at The Pool at Harrah’s.
Jwoww from Jersey Shore will be there. I’ll try not to catch aerial herps.
Lol… have fun, man! I’m sure it’ll be a jam if she’s there, cause some serious havoc.
Don’t get injured …
lol I will BATTLE her ass in front of her cabana. idc.
=( I leaned on my left elbow and there’s a click in my left shoulder again, shit.
rant: express makes clothes for fucking MIDGETS. I bought an XL button down shirt, I hung it dry and whatever so it wouldn’t shrink… and I swear if I flex my lats or bis full on I’ll split a seam. fucking nancy ass clothes.
[quote]fr0IVIan wrote:
lol I will BATTLE her ass in front of her cabana. idc.
=( I leaned on my left elbow and there’s a click in my left shoulder again, shit.
rant: express makes clothes for fucking MIDGETS. I bought an XL button down shirt, I hung it dry and whatever so it wouldn’t shrink… and I swear if I flex my lats or bis full on I’ll split a seam. fucking nancy ass clothes.[/quote]
… you’ll blend in then
[quote]PlainPat wrote:
[quote]fr0IVIan wrote:
lol I will BATTLE her ass in front of her cabana. idc.
=( I leaned on my left elbow and there’s a click in my left shoulder again, shit.
rant: express makes clothes for fucking MIDGETS. I bought an XL button down shirt, I hung it dry and whatever so it wouldn’t shrink… and I swear if I flex my lats or bis full on I’ll split a seam. fucking nancy ass clothes.[/quote]
… you’ll blend in then [/quote]
I ain’t no midge
def a nancy tonight though. my body was saying NO to shots already wtf.
AWESOME NIGHT BETTER THAN LAST TIME AWESOME
… not really
so, my friend who’s a former Marine decided to get pissy tonight, after he promised he’d be good to drive us home if I got too hung over tomorrow.
we had just gotten to waiting on the line when he started arguing with his fiancée. like straight YELLING. 1) he just proposed a week ago, 2) it was so loud in there that I had to raise my voice just to have a convo.
he yelled quite a bit, then just dipped out of the line. his fiancée followed soon after, then it was a game of hide and go seek the rest of the night… he would go looking for her, he’d storm off, she’d cry, he’d find her again, they’d talk for a bit, rinse lather repeat. I had to keep the fucker in an arm lock to keep him from wandering around. he got loose anyway.
we thought this was over and done with by the time we were leaving, but then they were arguing again at the slots in the lobby and then BAM. he punched through the glass on the slot machine.
the rest of us got in a cab as security took him away.
but wait! not done yet…
we were in our pj’s in the room eating our room service food when he comes in, his hand all patched up, gets dressed, gets his stuff and walks out. at 3am. he called his brother to come pick him up… from 2 hours away.
fucking shitshow…
after last night’s debauchery and driving 3 hours home, I wasn’t sure if I could squat but the magic of foam rolling brought me back to life.
pre-meal was McDonald’s. YES, MCDONALD’S. I know baby Jesus wept.
SKWATTTTTTT
225x8, I sacked up and let myself drop the last bit to parallel by pushing my knees out more. idk why I was so scared before…
205x10
185x12
GOOD MORNIN
145x8
135x8
125x8
seems light but I’m trying to progress by pausing at the bottom longer every week. last rep at 145 turned my face purple lolol.
LEG PRESS first set with feet low and close no lockout, rested 30 seconds then went feet higher and wide. all reps with a 3 second descent and a pause at the bottom.
4pps x10 x8
3.5pps x10 x8
3pps x10 x8
quads SWOLE.
STANDING GASTROC PINKY TOE RAISE
180x10 x8 x8
165x8
150x8
LEG EXTENSION, QUAD DESTRUCTION
180x10 x7 x6
165x6
150x8
HANGIN ABZ
worked up to 40x10 x6 x4 then BW xsum
post-meal: cup white rice, 8ish oz chicken and pork and Gatorade.
Nice squats!
[quote]XArena wrote:
Nice squats! [/quote]
thanks bud. I’m just trying to catch up to you crazy kids.
[quote]fr0IVIan wrote:
[quote]XArena wrote:
Nice squats! [/quote]
thanks bud. I’m just trying to catch up to you crazy kids.[/quote]
Pretty soon you’ll pass my squat and i’ll have nothing on yah ;(
[quote]XArena wrote:
[quote]fr0IVIan wrote:
[quote]XArena wrote:
Nice squats! [/quote]
thanks bud. I’m just trying to catch up to you crazy kids.[/quote]
Pretty soon you’ll pass my squat and i’ll have nothing on yah ;([/quote]
lol idk about that, 280x1 seems pretty far away
in light of tweaking my left shoulder again, I’ve been thinking about whether I should replace vertical upper pressing with machine work, switching to 531, etc. I decided to just pay closer attention to the negative portion of the lifts and to MASTER the weights used again. I know I’ve just been moving them lately in an effort to increase weight or reps.
bfast: gf switched positions at work so she now goes in from 11-7 on Thursdays. we had bfast together (almost never happens). I had a whole wheat bagel sandwich with Taylor ham, bacon, sausage and egg whites. I tried this Body Armor stuff to drink, interesting nutritional profile.
CHEST+SHOULDERS
INCLINE BENCH straight sets this time. I wanted myself as fresh as possible for this movement.
205x8, decided to deload a bit this week due to the left shoulder feeling loose. some reps didn’t touch my chest but I was more concerned about maintaining control over the weight.
185x7
165x8
did some band pull-aparts in between sets to try and keep my rear delts activated. it seemed to work well.
CGBP
225x6, might take a few weeks to get my confidence back with upper pressing…
205x5…
185x6…
FRONT DB RAISE/GLASS LATERALS
35x15
30x12
25x15
80x15 x10 x10 easier than last week
60x12
40x15, same idea here with control and squeezing and such.
STANDING ROPE CRUNCHES
worked up to 82.5kg x10x3
took my sweet time with the pressing, but the isolation work was maybe 15-30 seconds rest at most, though I usually rested just long enough to set up the other movement.
post-meal: would be surprised if I got 4 oz of meat from grandma’s chicken adobo, plus a hardboiled egg, and a cup or so white rice. supplemented with 50g Carnivor in Gatorade.
I would also like to say that Temple Run has taken my soul. I’ve got a high score of 2.28 mil so far.
Hey man, just checking in, and I saw your posts about knee pain when front squatting…
I had that problem recently as well and these two things helped me:
Knee sleeves! … it’s winter and my joints are pissy as hell all the time now! You’re in Jersey so it’s probably not that much different for you… I bought Grizzly brand ones and they work pretty good. Your knee area will be sweating bullets within a couple minutes… and the warmth/extra support definitely eases minor knee discomfort. I had that ‘front knee’ ache type pain.
A slightly wider stance and concentrating on pushing my hips knees ‘out’… this alone might be all I needed! I know that one sounds kind of weird because it’s a front squat… and it’s kind of more of a straight up and down movement compared to back squats (which is kind of more down and back)… but it helped me a lot.
I read you might ditch front squats… but eh, thought I’d let you know anyway. I personally prefer front squats 1,000 fold over back squats so it was important to me to find solutions… 
Nice work as always man!
thanks for stopping in my man. I will probably eventually look into getting both knee and elbow sleeves. I’ve been lucky so far that I stopped getting elbow tendinitis, but my tricep work isn’t really slowing down yet so it’s probably just a matter of time before my elbows start feeling it again.
as for the front squat issue… I gave it some thought over the past few weeks, and realized that though I want to be big AND strong, I’d rather be big if I had to choose between the two. that means moving and feeling heavy weight over many reps safely. I could never really feel my quads working all that much with front squats, so I know I must be doing them wrong (the bar rolling forward is probably a good sign of that). I figure I need to keep my elbows up and just squat up and down, but I just don’t get it.
on the other hand… working sets on the leg press are blowing my quads UP. I can definitely feel the teardrop getting worked hard. I’m still trying to figure out how to hit my sweep. I tried setting my feet high and wide, halfway up and wide, feels pretty eh so far.
couple things before I hit a back sesh:
1). I definitely pulled my left mid-back a bit (at the same spot I always pull it) when I was arching hard for my top set of CGBP. WAT. DAFUQ. I did a lot of patient transfers the last three days though so I’ll blame it on that.
2). my Monster Stick from EFS came at the right time. now I can roll at home without having to sweep the dog hair off my living room floor.
3). watched Human Centipede over bfast. sick. what kind of demented fuck makes a movie about sewing three people together??
4). I miss making monster gains like I did from June to December =( fucking recomp… however, it seems that no matter how I slack with eating on non-training days, the scale won’t read lighter than 205 and change. new set point ftw???
took my sweet time in between sets of these two movements.
CGLP
165x8x3
150x10x2
135x12x2
will probably go up in weight in a week or two.
VBAR ROWS
3 plates x8x3
2.5 plates x10x2
2 plates x12x2
usually I’d go home, eat and do isolation work as a separate, later session, but I didn’t feel like coming back, soooo
30-60 seconds rest tops for the rest of the session.
SEATED CG CABLE ROW supersetted with 25 reps of band pull-aparts
150x15
135x10
120x12
probably another session or two until I increase the weight. I’m having to back cheat less and less and I’m recovering more easily in between sets.
130x10x3
120x10 holdd
110x10 holddddd
SUPINATING ROPE CURLS
super strict
50x12x3
60x10
70x8
80x8 yeaaaa beastmode, no pain in right bicep
— drop sets —
looser form
70x8
60x10
50x12
post-meal looks like 8-10 oz of pork. not sure if there is any white rice but I’ll edit this later.
edit: fuck me, some of it looks like duck and this will not be a lean meal. plus there’s a cup of white rice and a half cup of brown rice.
fackettt it’s chow time.
left mid back felt a little sore from yesterday, nothing crazy but I felt like I should be careful with it.
bfast: veggie omelette (5 whole eggs, 5 white, bunch of veg), 1 cup oats blended with 1 cup blueberries and 50g Carnivor.
PICK SHIT UP AND PUT IT DOWN
531 CONVENTIONAL DEAD
cycle 2 working max 355
week 3: 265x5, 300x3, 335x1+(5)
prob PR REPS +3 or 4. idk really. I’ve only ever pulled this weight working up to a 1RM.
GM
145x8
135x8
125x8
prob another week or two til I master 145. the two lighter sets were paused at the bottom.
DB SHRUGS
125x17 PR +7 reps
125x12 x9
115x13
105x8 5 sec holds
LEG PRESS still playing around with foot position. this time I tried feet inside shoulder width, heels elevated, no lockout, slow controlled descent.
4pps x10, RP x8
3.5pps x10, RP x8
3pps x10, RP x8 5 sec descents
210x15 x10 x10 not yet satisfied with the level of control on these sets.
195x10
180x10
SEATED SOLEUS RAISE
115x15 x10 x10
90x12x2
HANGING LEG RAISES abz and hip flexors were pretty shot at this point. at the end of the second set the DB flew forward off my feet like 5’ in front of the dip station lul
worked up to 40x10 x7 x7
did random sets with a 20 and bw legs out
felt like a weakling so I called it
realized I can still see my abz at <27% bf and I don’t do 50 sets of abz like every other sorry fuck at the gym
felt better =D
post meal looks like roast chicken and white rice. will aim for a minimum 50/100 p/c macro as always, maybe add liquid cals if I can’t stomach solids.
pretty good OHP flat bench sesh today.
breakfast: 4 whole eggs omeletted with about 6 oz of leftover chicken, 1 cup oats blended with 1 cup blueberries and 25g Carnivor.
warmed up with more pulling than I usually do, 3x10 each of machine rows and pulldowns. my lats like. then band pull aparts/dislocates/tornados for le shoulder warmup, and pushdowns to get some blood by my elbows.
OHP+FLAT BBBENCHHH
SEATED BB OHP
155x6
135x8
115x10
good ohp sesh. good control throughout, especially on the descent. no pain in the left shoulder! gotta remember to rest at the bottom of a rep and not the top.
FLAT BBBENCH
245x5, not bad, had a tiny stall halfway up on the 5th rep, but all reps were rowed down tight and under control. still pain-free.
225x5, left forearm feels a little funny.
205x8
I’m happy with this considering how tentative I was about my shoulder and how much more effort I was spending rowing the bar down.
ISOLATION SUPERSET FUNTIMEEEE
FRONT DB RAISE/GLASS LATERALS
35x15
30x12
25x15
top sets aren’t easy yet but they’re getting easier. control and feel on lighter sets is redic.
80x15
70x10
60x12
50x15
burnouts with full stretch, partials, squeezes and just plain RRAAAARRRR reps. with 40’s lul
did lateral raise burnouts on a seated machine. held reps at the top, 1.5 reps, 1/2 romz FO DAT PUMP.
finished with rope crunches, worked up to 3x10 of 82.5kg.
went out for a ride on my motorcycle after (it’s 58* today), I thought I’d be all clumsy on the bike (haven’t ridden since September/October)… as soon as I turned out of my driveway, it all came back to me. did a quick 30 mile round trip up 23 north where there are fewer cars and a lot more curves.
IT WAS AWESOME.
post-meal: I hope I got 50g pro from this chicken white bean stew. will supp with 25g Carnivor. also 2 cups white rice and 30g carbs from Gatorade.