Growing The Fro Out

Training Training Logs
301

ehhhhh to be fair, I was being REALLY aggressive with the descent… just breaking hard at the hips and basically only guiding the bar down. since then I let it slide down my shorts and then I let it down once it gets to my knees. I guess it’s a bit quieter that way?? I haven’t had any complaints yet…

olol the guy that told me off was some well-manicured toothpick from the front desk. dude prob tweezes his stache and beard.

whatever video you speak of, and I’m thinking it’s a squat, the form no longer applies because I changed stuff.

and yea man you’re like sessy or sumthin. I’m defs mirin. I can’t wait for my sessiness to start in 3 weeks. planning on picking yours, bug’s and its_just_me’s brain as well as the general board populace for skinnification protocols (no “Gwen” doe. I might die =( )

302

decided to eat a bit less for breakfast, as I always feel like taking a nice nap before I go to the gym. had 5 eggs whole with a bell pepper, and maybe 1.5 cup of quinoa. also had 25g carnivor with 15ish g carbs from Gatorade.

CHEST/SHOULDERS/TRIS

SEATED OHP
warmed up for 1RM attempts

175x1 PR +20 lb
185x0, 185x0 lololol I got the bar to about head level on the first attempt, then maybe to my chin after. /sad
155x4.5
135x8
115x10
not bad at all. could’ve maybe squeezed out a couple more reps at the lighter weights. anticipating lulz galore with flat bench!

FLAT BENCH
245x6 a rep or two may have been a tad high.
225x6
205x9
hmmmmmm still managed to get one more rep than last sesh at each weight. could’ve managed 10 at 205 if I had a spotter for courage.

FRONT DB RAISE/GLASS LATERALS SUPERSET
35x15, super disappoint. felt like I lacked control with these sets. I guess those 1RM attempts had to gas me out somehow.
30x12
25x15
reps with holds at the top and halfway up with 10 and 5 lb plates for pumpage

TRICEP PUSHDOWNS/CABLE FLYES SUPERSETS
140x15 x10 x10^ beastly set, no mini-breaks. down the stack next sesh.
120x10
100x10 emphasized feel and control with these two lighter sets.
drop sets to Cordova extensions, which were dumb hard to get 7 reps on with 20 lb while emphasizing the lateral head.

80x15, control and feel are improving every sesh at this weight.
70x10
60x12
50x15
50xsumx2

abz: worked up to 180x10x3 for standing rope crunches

post meal was sesame chicken teriyaki penne pasta from muscle maker grill. internetz says p/c/f was 60/100/15, I had a 35g protein drink thing with it too.

edit: I never include a detailed meal log so I’ll try to edit this with what I’m eating today.

intraworkout shake: 75g carnivor, ~40g carbs from Gatorade, 15g bcaa
meal #3: 1.5ish cups quinoa, 4-5 oz meat from chicken and beef rib stew, random veggies, 25g carnivor with some Gatorade
meal #4: 50g carnivor in 25ish g carbs from Gatorade and 9 tbsp EVOO
meal #5: 25g carnivor in 15ish g carbs Gatorade and 1/2 cup dry roasted salted almonds

looks like about 3500 cals total, about 30% from protein, ~25% from fat and ~45% from carbs

303

murderous back/bis session

breakfast: 5 eggs whole with a bell pepper, 1 cup oats blended with 50g Carnivor, 1 banana

CGLP
180x8x3 clean up from rep 6 of set 2 and 3.
165x10x2 clean up from rep 8 of set 1 and 2.
150x12x2 clean up from rep 10 of set 1 and rep 8 of set 2.
had to get a bit of back cheat in with those reps above. will work on getting stricter with form at these weights.

VBAR ROWS
3.5 plates x8x3 MAJOR lulification
3 plates x10x2
2.5 plates x12x2 omg fat boy sweating here.
yup just as shitty as I thought, I only got a good feel in my lats the first few reps of the top set. this is gonna take a while to refine.

CG CABLE ROW/25 REP BAND PULL APARTS SUPERSETS
150x15
135x10
120x12
going heavier with the first two movements sapped some strength here, I’ve gotten better feel with these sets before. took mini set breaks only in the 3rd set of band work though.

STRAIGHT ARM ROPE PULLOVER/FACE PULL SUPERSETS
110x13 x10 x8 increasing reps here was a pleasant surprise.
90x10
70x15 sick lat pump, I looked wide as fuck in the mirror

130x10x3
120x10
110x10

SUPINATING ROPE CURLS super strict with a squeeze and full extension
50x12x3
60x10
70x8
80x8
90x6
100x6

RUN THE RACK PINWHEEL CURLS looser form but squeezed bicep and brachioradialis at top
45x6
40x8
35x8
30x10
25x12
which way is the gun shop??!?! brachs lookin mad swolez

had to run to a jeweler then the dentist (lost a filling) after so just had a quick 50g Carnivor post workout. I just got jabbed in the gum with a needle and I can’t feel my right lower jaw fmllll

edit: the dentist told me not to eat until the novocaine wore off lest I bite through my tongue or lip, so I settled for a shake: 100g Carnivor blended in 1 cup oats, a banana, some fresh squeezed OJ as a base and 7-8 tbsp EVOO.

304

[quote]SSC wrote:
Fucking LOL @ Shelby So Cool.

Dude, fucking do it. 185 won’t be shit for you. I promise.[/quote]

=(

I could only get 185 up to my forehead

305

[quote]fr0IVIan wrote:

[quote]SSC wrote:
Fucking LOL @ Shelby So Cool.

Dude, fucking do it. 185 won’t be shit for you. I promise.[/quote]

=(

I could only get 185 up to my forehead
[/quote]

Bummmmmmz my man. Shit though, think about the start difference in getting it to that point and what you would have been able to do even, what, 3-4 months ago? It’s a war broseph, you just can’t win every little battle unfortunately. You’ll g-g-git it, though.

By the way, I’d be the last person to listen to about dieting, lol. I either starve myself or Skipload, not much in between, hahaha.

306

[quote]SSC wrote:

[quote]fr0IVIan wrote:

[quote]SSC wrote:
Fucking LOL @ Shelby So Cool.

Dude, fucking do it. 185 won’t be shit for you. I promise.[/quote]

=(

I could only get 185 up to my forehead
[/quote]

Bummmmmmz my man. Shit though, think about the start difference in getting it to that point and what you would have been able to do even, what, 3-4 months ago? It’s a war broseph, you just can’t win every little battle unfortunately. You’ll g-g-git it, though.

By the way, I’d be the last person to listen to about dieting, lol. I either starve myself or Skipload, not much in between, hahaha.[/quote]

ehhh maybe I’ll get it in the next few months. 175 went up with a bit of a hitch so maybe 185 is just a mental block.

lol pedal to the medal is easy to figure out bronuff. I need that gradual in between approach so I don’t lose all the massle.

307

deadliftin

morning was kinda fucked up by maybe having bfast with gf, turning out not to, then forgetting that my cousin was taking the fam out to lunch today. I hit my two big lifts and went to lunch, I plan on going back to finish the rest as soon as I get out of my food coma.

bfast: 5 eggs whole, 1/2 cup oats blended with a banana and 50g Carnivor.

was in a hurry so I decided not to bring my foam roller. got halfway to the gym and realized I felt absolutely naked, vulnerable and scared without it. I paid the price for that later.

531 CONVENTIONAL DEAD
warmed up with bar GM’s, RDL’s, started technique work with 135 up to first set (how I usually warm up)

cycle 3 working max 365
week 1: 235x5, 275x5, 310x5 (315x8) PR +3 reps

so I hit a rep PR, which is nice… but my dead felt off. after the 5th rep I knew I was pulling up rather than back, I was starting too high, I wasn’t finishing strong with my glutes, and overall it felt like I lacked aggression. well, no surprise there since I was afraid of not warming up fully without my foam roller. I fixed these technique issues for the last three reps but of course I was slowing down by then.

morals of the story: never leave home without your security blanket, and don’t lift scared.

GOOD MORNIN
155x7 PR +10 lb
145x7
135x7
could’ve possibly squeezed out one more rep on the top set, but I figured I’d leave room for improvement.

post meal: greasy, salty Chinese dimsum, the best in north jersey imo

308

just caught up on your log, good work as always mang

309

thanks broseph. just doing my best to be a mini-you.

went back and finished the rest:

LEG PRESS narrow stance, no lockout, weight on balls of feet. ROM was only about 6" or so on a Flex Fitness angled seated machine but that’s as much ROM as I can get and still have all the weight on my quads, before my gut gets in the way.

5pps x10, I decided that although 5 second descents are nice, more weight is what’s needed to build my quads.
4pps x12
3pps x15
pumpppp

SEATED LEG CURL
210x15 x10 x10
195x10
180x10
control was better, especially the top set and last set, and I was able to hold all the last reps. but it wasn’t easy getting a hold/squeeze on all the reps. will see if this improves next sesh.

SEATED SOLEUS RAISE/WEIGHTED KNEE RAISE SUPERSETS, kinda weird superset but I had to do both and gtfo.
115x15 x10 x10^
90x12
90x12
will probably add more weight here. every rep was DOMINATED with a squeeze at the top, controlled descent and pause at the bottom. my calves have that “W” separation I’ve never had before. splitting up calf work ftw!

worked up to 40x10 x9 x9, got 1MR on each of last two sets.
20x10
bw leg raise x10

post meal: random Filipino food (chicken and pigs feet adobo) that I ate just to get the solid food and fats in. will supp with 50g Carnivor and a lot of EVOO.

310

just realized the other day that I could have pretty much gone zero carb on my non-training days and jacked fat cals way up to compensate. I tried it the other day and the following day I felt and looked (imo) noticeably un-bloated. I shouldve done this back in December /facepalm

311

Great log man and strong numbers. And you look bigger than from what i could remember of last time…

btw do you do your top sets first and then ramp down? i felt that would’ve caused an injury by now , well to me atleast lol

312

thanks for stopping in my man, and it’s good to see you logging again. I know you mentioned some rough times in your log, just keep that quote from Henry Rollins in mind when the chips are down.

I list my top sets first, but of course I ramp up to that weight… I don’t just throw weight on the bar and start with that right off the bat.

example for ohp, top set 155 lb:

machine rows and pulldowns, ramped, 3-4 sets each to wake my lats up
band pull aparts/dislocates/tornados and front/lateral raises to warm up shoulders
rope tricep extensions to warm up tris/elbows

bar x a lot, just warming up
bar x some, focusing on technique, bracing lats and other support muscles, and pressing strongly
95 x maybe 8-10
115 x 3-4
135 x 2-3
145 x 1-2
155 x 1, maybe twice if I feel like it
work set

if something feels funny then I’ll try to hammer it out before I get started. throughout the warmup sets I make SURE that all my joints stay in place.

313

Jesus man, lol. I like to think I’m a meticulous warm-upper but I guess I’d normally forego the 145 or w/e. But, different strokes man.

And I do hear what you’re saying about Gwen, it’s good you’re being smart. I was pretty tentative to a lot of things until I was told that I’m basically healthy as an ox, lol.

Are yohimbine HCL / ECA stacks cool for you?

Also, I really believe in my heart of hearts now that ALRI products are basically all you could really need for a diet and you’d be great. HumaPro, Chain’d Out and possibly even Chain’d Reaction will likely never leave me repertoire ever again, even after the diet.

Plus, you’re probably a Richie Rich so I’m sure it’s no problem. :wink:

314

idk, with the warmups for ohp I take small jumps in weight. for some reason 155 seems more than 10 lb heavier than 145 for my ohp, so depending on how I feel I may or may not warm up with 145 before 155. with flat bench though I’ll do bar, 95, 135, 185, 225, 245… mehhh

=( yohimbine = no bueno. I get POUNDING headaches. if I got huge mfin boners from taking yohimbine, I might consider taking it again but there’s really no benefit for me even at a low dose.

I am very, very wary about taking any sort of stimulant stack now, and doing something like EGCG/green tea extract is such a PITA for seemingly little cumulative benefit. I mean c’mon, the bioavailability of the stuff basically drops to zero unless taken on an empty stomach, dafuq. I’ll probably start taking 3g l-carnitine again though. I get a noticeable second wind on that stuff. hopefully that’s a sign that my body started converting fat for energy.

lol @ Richie Rich. I’m saving up for a certain piece of jewelry for the little lady. aint no mo Richie Richin around here.

315

not bad, not bad upper body pressing day.

got to the gym about two hours earlier than I normally do. had a LOT of vday stuff to take care of before I picked wifey up for a quick lunch, taking her to see The Vow (very sad, very cute. you will get brownie points for taking your girl to see this movie, I guarantee it), and dinner at Masina Trattoria in Weehawken.

breakfast: 5 eggs whole, cup oats blended with 50g carnivor and an apple.

warmup: machine rows/pulldowns, band work for shoulders

INCLINE BENCH
215x7, could’ve squeezed out that last rep. all reps were chin depth.
195x6, could’ve gotten another rep, but I’ll leave room to progress here. no need to hurry.
175x8
not bad. I’m actually close to where I was a few weeks ago before I tweaked my left shoulder again, except now I have better control.

CGBP
225x7, got a finger spot when I stalled a bit at halfway but I didn’t need it.
205x5
185x6

was running late here, so I cut out DB front/lateral raises, and had basically no rest.

TRICEP PUSHDOWNS/CABLE FLYES SUPERSETS
150x13 x7 x6
130x7
110x8
drop sets to Cordova extensions

80x15
70x10
60x12
50x15
partials/forced reps with 50’s and 40’s
feel on pushdowns was pretty good. feel on flyes was meh, but I got a good pump regardless.

post meal: chicken/white rice/salsa burrito from Chipotle. dinner at Masina was surf and turf, probably 10 oz or so total protein, god knows maybe 100g carbs between the bread, a mojito and dessert.

watched the second half of the Knick game at wifey’s. THE YELLOW MAMBA STRIKES AGAIN!!! DAMN but Jeremy Lin has singlehandedly made these Knicks fun to watch again.

316

very nice back session despite some changes.

bfast: maybe 10 oz of leftover chicken tempura, an apple and a donut.

WGLP
150x10^
135x12
120x15
top set was a tad light for the 8 rep range, but I got a very good feel in the teres, infraspinatus and some in the rhomboids. I’ll try to replicate the feel at heavier weights.

CGLP
180x8x2. clean up from rep 6 of both sets.
165x10, clean up last rep.
150x12, clean up last rep.

VBAR ROWS
3.5 plates x8x3
much less of a lol here. I had decent control over all the reps and less back hitching.

DB ROWS
115x10 LR
105x12 LR
I went back to these because of the superior stretch and feel. I can feel my lats contracting allllll the way down with these.

YATES ROWS
185x8
165x10
145x12
a bit of back hitch near the end of each set, but I was able to squeeze at the top for almost 75% of the reps. I went with these for more upper back and maybe lower trap stimulation. I’ll probably also do shrugs with a slight lean for more lower trap stimulation.

SEATED CG CABLE ROW/25 REP BAND PULL APARTS SUPERSETS
150X15, got into a better groove this sesh.
135x10
120x12

STRAIGHT ARM ROPE PULLOVER/FACE PULL SUPERSETS
120x12 x8 x8
100x7
kayak rows
80x5 MLR omgggg fawking hard. these are a great finisher.

130x10x3
120x10
110x10

SUPINATING SUPER STRICT ROPE CURLS 30 seconds rest in between sets.
50x12x3
60x10
70x8
80x8
90x6
100x6
biceps looked fn HYOOOGE

PINWHEEL CURLS RUN THE RACK, no rest
50x6
45x6
40x8
35x8
30x10
25x12
PUMP IT UPPPP

lats are fried in places I totally forgot about. biceps felt great, I’m hoping to eventually decrease the lighter sets of rope curls and increase volume at the heavier weights.

post meal: 8-10 oz leftover pork stew, cup or so white rice, 50g carnivor.

317

fucking hate my fatness

breakfast: 5 whole eggs, sides of 2 sausages (real ones), 5 strips bacon, a waffle, about a cup’s worth of home fried potatoes and some OJ. I split this up into two meals so I could chill wit wifey while she got ready for work.

SKWATTTTT
235x6 video below:

reps 4-6 were definitely high. I’d been letting my chest drop last sesh, which was easily fixed by keeping my head up, but that last rep basically felt like a good morning to me. IMO not horrible given it’s my first sesh with the weight. I’ll work on dropping into the bounce more next sesh, when I was walking out of the gym I realized I didn’t feel the ham/glute stretch and bounce out of the bottom at all.

215x7, could’ve ground out a couple more reps but there’s plenty of time for that later.
195x8, lolwtf of all the times to try a wider stance, I did at reps 4 and 5 then went back to my previous stance.

GM
155x8
145x7
135x8

LEG PRESS, no lockout, feet low, weight on balls of feet.
5pps x10
4pps x12
3pps x15
might go back to toes out instead of straight next sesh.

STANDING GASTROC RAISE/LEG EXTENSION SUPERSETS
180x10 x8 x8
165x8
150x8
stop at bottom, squeeze at top. iss murdaaaa

180x15 x10 x10
165x10
150x12
squeezed all the reps at the top. death.
this superset was actually fairly challenging cardiovascularly. which means I’m fuckin FAT.

ELBOW SUPPORTED HANGING KNEE RAISE
40x10x3
20x10
bw leg raise x10
these were like not easy, fml. not conditioning-wise anyway.

my conditioning is SUCK. there are skinny fats in the gym that have better conditioning than me. cannot WAIT to start dieting down gahhhh.

huh, bright side: I saw two skinny fats BB rowing 65 lb (actually more like Yates rowing) and struggling. I have come a LONG way from the guy who used to back hitch the shit out of a 135 BB row.

12 more days… just 12 more days until I start dieting…

318

Squats were a little high, but they looked tight. I am so jealous of your calves it’s crazy D:

319

haha I was thinking I should’ve turned and flexed them hard for extra jellies. they’re 16" atm.

I thought I felt weight moving forward onto my toes and I think I see a little bit of heel lift there at the bottom.

320

[quote]fr0IVIan wrote:
haha I was thinking I should’ve turned and flexed them hard for extra jellies. they’re 16" atm.

I thought I felt weight moving forward onto my toes and I think I see a little bit of heel lift there at the bottom.[/quote]

You shoulda :wink:

I saw some heel lift, not sure if it was on both feet, but definitely on your right. It’s pretty noticeable on your second rep.