Growing The Fro Out

Training Training Logs
321

did NOT wanna get out of bed. but I must.

bfast: leftover chicken, maybe 6-8 oz at best, 1/2 cup oats blended with a a banana and 5 tbsp EVOO.

CHEST/SHOULDERS/TRIS

SEATED OHP
155x6 RPx1
135x8
115x10
good control throughout.

FLAT BENCH
245x7 PR REPS +1?. got an 8th rep with a spot.
225x6
205x9
could’ve ground out another rep for either of the lighter sets, decided not to push it, left wrist/forearm/elbow felt funny.

HS SHRUGS decided to do these before DB raises because I pulled my left trap a bit a few weeks ago, and I always seem to get a pump in my traps regardless of how I restrict the motion. I’ve also been neglecting trap development. so wth.
90x20
115x15
135x10x3

started into my usual front/lateral raise supersets until I admitted to myself fuck front raises, I can feel my front delts on an ohp but not on a front raise.

GLASS LATERALS
35x15 LR
30x15 LR
25x15 LR
20x15 LR

CABLE FLYES/TRICEP PUSHDOWNS SUPERSETS
80x15
70x10
60x12
50x15
50x10

150x15 PR REPS +2 x8 x7
130x10, +3 reps.
110x10, +2 reps.
drop sets to overhead rope and Cordova extensions.
HORRIBLE feel with the cable flyes. might do this on a machine with forearm pads. I did do another bunch of sets on that machine, same scheme as with the cable flyes.

abz - decline weighted crunch 45x10x3.

felt like my tris were in every movement, which is ok for now but I also felt them in the cable flyes which is no bueno. tris looked HYOOOOGE while I was doing Cordova extensions.

post meal: there’s some steak and white rice waiting for me wheeeeeeee
ate about 20-24 oz of ribeye and 2 cups white rice

322

What’re cordova extensions? I wanna look hyooje and jacked in the mirror too

323

Try changing your foot position. You’re weight keeps shifting forward and your knees are pretty far past your toes.

324

[quote]hastalles wrote:
What’re cordova extensions? I wanna look hyooje and jacked in the mirror too[/quote]

posted this in bug’s log:

you reallyyyyy have to emphasize the external rotation. I use it as a finisher but without a little cheat at the top, I can’t get a decent contraction in my lateral tricep even with just 20# on the cable stack.

in addition, Kate Upton (SI swimsuit issue cover girl) will teach you how to Dougie:

325

[quote]spar4tee wrote:
Try changing your foot position. You’re weight keeps shifting forward and your knees are pretty far past your toes.[/quote]

dammit

sir you have confirmed my suspicions

good news is my knees feel fine so far, but will prob detonate after real weight gets on that bar

326

[quote]fr0IVIan wrote:

[quote]hastalles wrote:
What’re cordova extensions? I wanna look hyooje and jacked in the mirror too[/quote]

posted this in bug’s log:

you reallyyyyy have to emphasize the external rotation. I use it as a finisher but without a little cheat at the top, I can’t get a decent contraction in my lateral tricep even with just 20# on the cable stack.

in addition, Kate Upton (SI swimsuit issue cover girl) will teach you how to Dougie:

[/quote]

Sweet I got jacked triceps and dougie skills. Guess I can drop out of college now cause im all set.

327

nah

you gotta learn how to Bernie first after you hit a PR

328

stronger back sesh. prob one of the last few I have left before I start dieting.

bfast: 10 eggs (5 whole) with a cup of spinach, 1/2 cup oats blended with a banana and 3 tbsp EVOO.

WGLP
165x8 good enough feel.
150x10
135x12

CGLP
180x8x2. clean up last rep.
165x10, all clean reps, need to dominate last 3 reps.
150x12, dominate last 3 reps.

VBAR ROWS
3.5 plates x8x3
dominated first set, very good control over the next two sets. no back hitch, at all.

DB ROWS
115x10 RL
105x12 RL
reps were all good except for the very last left hand rep. conditioning hump be big here.

YATES ROWS
185x8
165x10
145x12
lol horrible. no back hitch but def worse than last sesh. def fatigued from all of the excellence before this.

SEATED CG CABLE ROW/25 REP BAND PULL APARTS SUPERSETS
150X15
135x10
120x12
lol it’s been tough to progress here because I’m a fatty.

STRAIGHT ARM ROPE PULLOVER/FACE PULL SUPERSETS
120x13 x9 x8, +1 rep for each of first two sets.
100x10, +3 reps.
kayak rows
80x5 MLR these were easier but I used a different, heavier bar.

130x10x3^, going down the stack. I’ve got about as much feel in my rear delts and upper back as I’m gonna get here.
120x10
110x10

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

PINWHEEL CURLS RUN THE RACK, no rest
50x6
45x6
40x8
35x8
30x10
25x12
PUMPED IT UP, just like in the song:

lats are fried, bis are toast.

post meal: 6-8 oz BBQ pork, cup white rice, 50g Carnivor.

329

[quote]fr0IVIan wrote:
nah

you gotta learn how to Bernie first after you hit a PR

lol, if i hit that 340 DL tomorrow, i vow i’ll move it like bernie all around my gym.

330

I can’t wait until you diet. So I get to stop reading about all the intensely good shit you’re eating on a day-to-day basis. Fuuuaaaccck.

Sezzy back day indeed my man. 2 questions, of genuine curiosity,

1.) Do you really, actually feel it in your lats when doing wide-grip pulldowns? Or are you using these more as a mid-back exercise? Just wondering. I had kinda gone under the impression that most wide grip stuff was useless these days for lats. But everyone is also different, so I’m’a just’a curiazz.

2.) Every try biceps BEFORE back? Could actually be a very sexy adjustment to make some time. I know my biceps will end up doing a lot of back work if I don’t do back either A.) After doing biceps or B.) Waiting more than a couple days after an arm session.

Of course, I kinda get retarded activation with my biceps if I fart too hard, so take that with a grain of salt.

331

[quote]hastalles wrote:

[quote]fr0IVIan wrote:
nah

you gotta learn how to Bernie first after you hit a PR

lol, if i hit that 340 DL tomorrow, i vow i’ll move it like bernie all around my gym.[/quote]

so video the PR, then keep the camera rolling so you can move it like bernie

332

[quote]SSC wrote:
I can’t wait until you diet. So I get to stop reading about all the intensely good shit you’re eating on a day-to-day basis. Fuuuaaaccck.

Sezzy back day indeed my man. 2 questions, of genuine curiosity,

1.) Do you really, actually feel it in your lats when doing wide-grip pulldowns? Or are you using these more as a mid-back exercise? Just wondering. I had kinda gone under the impression that most wide grip stuff was useless these days for lats. But everyone is also different, so I’m’a just’a curiazz.

2.) Every try biceps BEFORE back? Could actually be a very sexy adjustment to make some time. I know my biceps will end up doing a lot of back work if I don’t do back either A.) After doing biceps or B.) Waiting more than a couple days after an arm session.

Of course, I kinda get retarded activation with my biceps if I fart too hard, so take that with a grain of salt.[/quote]

tanks my prend.

  1. I don’t feel WGLP in my lats at all tbh. I think anyone that tells you they do is lying. I feel it in my rear delts and in pretty much every muscle in/around/over/under the scapulae. I do CGLP for de latz.

  2. I’m doing back then bis just so I’m sure I don’t do something stupid like bb curl 135 or pinwheel curl 75’s and blow my right biceps right off. see all those super strict rope curls no rest? I do that for the same reason. I’m just happy to be doing any direct bicep work so idc about limiting poundages at my top sets if it means I can continue to provide some kind of stimulus and stay free of injury.

I always work on improving feel though so I’m hoping to keep my bis out of the movement as much as possible.

333

deadliftin

bfast: 10 eggs (5 whole) omeletted with a cuppa spinach, a tin of Vienna sausage, 1/2 cup oats blended with a banana and 25g Carnivor.

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 2: 255x3, 290x3, 330x3+ (335x6 PR +1 rep)
I hadn’t decided until just as I was doing the top set whether I was gonna do the prescribed 330, slap the extra 5 on, go for a rep PR, go for 405, fack. i should’ve taken a vid so Tnation could see how I ground the shit out of the last rep. I think I scared some of the small fry around me doing the set. bright side is that front desk doucher didn’t try to stop me today.

GOOD MORNIN
155x8
145x8 +1 rep
135x8

BB SHRUG
285x10x3
265x10
245x10
tried to get a bent over shrug thing going here but couldn’t get the feel in my mid and lower traps so just did regular shrugs uand hit my upper traps.

LEG PRESS
5pps x10
4pps x12
3pps x15
starting to dominate here.

SEATED LEG CURL/CALF MACHINE SHRUG SUPERSETS
210x15 x10 x10
195x10
180x10
control was much better, only gotta smooth out reps 7-10 of the very last set.

275x15 x10 x10
255x12
240x12
tried to get that bent over shrug dealie thing going again but no dice. will look into those scapular shrugs/retractions I think Stu has talked about.

SEATED SOLEUS RAISE/WEIGHTED KNEE RAISE SUPERSETS
135x10 x8 x8
115x10 x8

worked up to 40x10x3, Linningggg. super control and feel herr.
20x10
fuck dis I’m out

saw some twig 1/4 squatting 2.5pps in the squat rack, with his buddy cueing him. then they took turns squatting 1pps dead stop from the bottom of the rack… why not just do a full fucking squat with the correct weight??? idk why but watching people who are obvi nubs partial rom squat (or partial rom anything) irks me. just do a full controlled rom and improve every week ffs. it was just like yesterday when I was DB rowing, these nubs were piston-pump DB rowing 80# db’s… trying to Kroc row that shit won’t make you stronger goddammit… /rant off

post meal: ~20 oz ribeye, 2 cups hwite rice, 25g Carnivor.

334

ughhhh def wanted to laze around all day.

bfast: 10 eggs (5 whole) omelette with spinach, 1/2 cup oats blended with a banana and 9 tbsp EVOO.

MACHINE UPPER BODY PRESSING DAY???

HS ISOLATERAL INCLINE PRESS (no lockout)
100ps x8^
90ps x10
80ps x12
70ps xsum
45ps xsum
adding 5ps next sesh.

HS MACHINE DIPS (squeeze at bottom)
125ps x8
115ps x10
105ps x12
maybe a set at 90ps? don’t remember.

HS SHRUGS
90ps x20
115ps x15
135ps x10x3

GLASS LATERALS
35x15 RL
30x15 RL
25x15 RL

STANDING CABLE FRONT RAISE
50x8?
40x10?
30x12?
20x15?
lol can’t remember what weight I started with. but this made me look like a little beeatch. I raised the bar to forehead level, paused, then lowered slowly. front delts were screaminggg.

STARTRAC PEC FLYES/TRICEP PUSHDOWNS SUPERSETS
90x15 x10 x10
80x10
70x12
60x15 drop set 50xsum drop 40xsum

67.5kg x15 x10 x10
57.5kg x10
47.5kg x10
drop sets with overhead rope to Cordova extensions
switched from cable flyes, this machine has MUCH better pec feel. also switched to a different cable station that was across from the pec flye machine, hence the change to kg.

post meal: maybe a pound of pot roast, 2 cups white rice.

335

another back sesh. you may notice that some weights went down. I decided to start dieting down today rather than waiting til next week, so I could have the weekend (working Saturday-Monday) to analyze stuff.

routine was basically the same, except for active rest periods where I’d do 25 pushups (not to military regulations, bite me). turns out I lost my $12 Walmart watch, so in the beginning I just took 15 deep breaths after a set, did 25 pushups, took another 15 breaths, then did the next set.

by the time I got to rows, I needed 25-30 deep breaths after a set just to keep from keeling over. heart rate was still high, the difference was that my breathing went from ragged, rapid and desperate to just rapid but controllable.

rest periods for supersets were basically nil, as they have been for weeks.

bfast: 10 eggs (5 whole) with a bell pepper, 1/2 cup oats blended with an Asian pear and 5 tbsp EVOO.

WGLP
165x8
pushups
150x10
pushups
135x12

CGLP
180x8x2. pushups between sets.
165x10
pushups
150x12
needed more body English to get through these sets.

VBAR ROWS
3.5 plates x8x3
pushups between sets. this is where things got difficult.

DB ROWS
115x10 RL
105x12 RL
no pushups between sets as I was alternating sides anyway. but this was tough… I had to hitch some reps, and I felt significant ab anti-rotation going on.

YATES ROWS
155x8 -30 lb fmlllllll
135x10x2
no pushups between sets, I was dying and my lower back could hardly support even the high angle of these rows.

SEATED CG CABLE ROW/25 REP BAND PULL APARTS SUPERSETS
135x11 -15 lb, -4 reps had nothing left
120x10
105x10
on the bright side, all 3 sets of band pull aparts went without a hitch.

STRAIGHT ARM ROPE PULLOVER/FACE PULL SUPERSETS
120x10 -3 reps x8 x8
100x10
kayak rows
80x5 MLR

140x8x3 +10 lb
130x10
120x10

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

PINWHEEL CURLS RUN THE RACK, no rest
50x6
45x6
40x8
35x8
30x10
25x10 the painnnn

post meal: there’s some leftover BBQ pork and white rice downstairs that I’ll eat as soon as I feel like I can keep it down.

I figure I’ll keep this pace through March as long as I’m losing weight/looking better. after that, the next adjustment is cutting 400 cals out via the 75/30 p/c shake I have during my workout.

since I eat like a bird at work anyway, I figure I’ll keep that cal totally roughly the same (2500 cals max) and eat low to no carb (<50 g) like I’ve been doing through February. usually I’ll have a banana with the 1/2-3/4 cup of dry roasted salted almonds I have on the way to work, then this is what I have the rest of the day:

10 egg veggie omelette (5 whole)
12-16 oz meat
up to 50g fat, from some creamy dressing that doesn’t have HFCS or other sugars in it
50-100g Carnivor + 10 tbsp EVOO + 1/2 cup dry roasted salted almonds

336

breakfast: 5 eggs whole 5 white, an Asian pear blended with a banana and 5 tbsp EVOO.

warmup: machine rows/pulldowns, band work for shoulders, tricep pushdowns

INCLINE BENCH
215x7, lots of tricep activation… good control though.
~1 minute rest
bicep curls with 70# ezbar
~1 minute rest
195x6
curls
175x7
strip weight, move on

CGBP
225x7
~1 minute rest
curled a plate x20
~1 minute rest
205x5
~1 minute rest
curled a plate x15
~1 minute rest
185x7 +1 rep
strip weight, move on

GLASS LATERALS
35x15 RL
30x15 RL
25x15 RL

CABLE FRONT RAISE
22.5kg x8 drop 17.5kg x10 drop 12.5kg x12

TRICEP PUSHDOWNS/STARTRAC PEC FLYES SUPERSETS
67.5kg x15 x9 x6
57.5kg x8
47.5kg x10
drop sets to Cordova extensions

90x15 x10 x10
80x10
70x12

different rope crunch machine, did a difficult 3x10 standing crunch

the weather was nice enough to ride my motorcycle to and from the gym. some old fart in an M6 tried to race me. tsk tsk. silly old man. my little crotch rocket puts out .04 more hp per lb than your coupe.

post meal: probably short of 2 cups white rice, and maybe 6 oz of the most god-awful burnt pork chops ever, plus some 0 cal Costco vitamin water and 50g Carnivor. also had 2 caps MD GDA, I’ve neglected to mention that I’ve been taking them with any carb containing meal (which is just post workout now) for months.

ate like a bird the last three days at work. I’d be surprised if I hit 2500 cals in any of them. no carbs except for a banana in the morning, and trace amounts in dry roasted almonds and full-fat ranch dressing, 30-40% protein and the rest from fats.

337

I fucking miss eggs

338

[quote]spar4tee wrote:
I fucking miss eggs[/quote]

why no eggs? they don’t serve them at your dining hall?

339

Good stuff man, i would be carful benching and curling in between, with a decent bicep pump whilst benching especially close grip theres a possibility of rupturing a bicep which would be horrible. i also never do chest and biceps except occationally and if i do i dont do any flys in the chest movements, they place a lot of stress on the bicep that isnt warmed up

just something to keep in mind i dont know if you already knew this

340

[quote]fr0IVIan wrote:

[quote]spar4tee wrote:
I fucking miss eggs[/quote]

why no eggs? they don’t serve them at your dining hall?[/quote]
I mean nice homemade eggs. Don’t get that here.