Growing The Fro Out

Training Training Logs
381

should’ve prob just done machine work. and foam rolled before I started the sesh because pressing sucked.

bfast: waffle with butter and syrup, sides of two sausages, scrambled eggs and bacon.

CHEST/SHOULDERS/TRIS

SEATED BB OHP (shortened rom to exclude lockout over spine)
155x4 -3 reps, RP x1
135x8
115x10
1 min rest, 6 chins, 1 min rest IBS.

FLAT BB BENCH
245x6 -2 reps, should probably have just worked with machines today.
225x6, last rep was high.
205x8
1 min rest, 20 plate rows, 1 min rest IBS.

HS SHRUGS, facing the seat.
90x20
115x15
135x10x3

GLASS LATERALS
35x15 RL
30x15 RL
25x15 RL
20x15 
maybe just one more good sesh then on to 40’s.

STANDING CABLE FRONT RAISE
27.5kg x8 drop 22.5kg x10 drop 17.5 x12 drop 12.5 x15

PUSHDOWNS/PEC FLYE SUPERSETS
67.5kgx15 x10 x8 ~ got the last rep with a cheat.
57.5kgx10 ~ cheated last rep here too.
47.5kgx10

some older fuck on his phone refused to get off the machine I usually use, so I used an incline flye machine right next to it.
no idea what weight, reps went something like 13 then 8 for the rest of the sets.

abz: standing rope crunches 82.5kg x10x3

I had to stop by a GNC next to the gym for some psyllium seed husk and chatted up the guy behind the counter. Robb Gary was his name, huge guy, about 11 weeks out from his next contest at the Garden State show on June 9th. he said he’d gotten up to 248 lb at 5’8" and was hoping to compete as a heavyweight. last year he stepped on stage at 196. I’ll try to find some pics, was totes mirin.

382

back and bis today.

I decided to swallow my pride and use machines for all of my heavy rowing. hopefully it’ll pay off tomorrow with a progressive squat session.

nothing really noteworthy, except that feel and control was good throughout, load was appropriate for the rep ranges, my lats are fried and I managed to add some reps to isolation movements. pulldowns also felt strong despite going a bit heavier.

383

[quote]fr0IVIan wrote:
back and bis today.

I decided to swallow my pride and use machines for all of my heavy rowing. hopefully it’ll pay off tomorrow with a progressive squat session.

nothing really noteworthy, except that feel and control was good throughout, load was appropriate for the rep ranges, my lats are fried and I managed to add some reps to isolation movements. pulldowns also felt strong despite going a bit heavier.[/quote]

Great, thanks for the thorough and highly detailed training log you provided today.

…

Just kidding. Kind of. Hell, it’ll pay dividends tomorrow though, serious. I can say, after experimenting with it some, I’m definitely not a fan of back training the day before legs, or even two if I have the choice. Lower back death ftl. :frowning:

PS, I’m not sure I could handle Jersey, lol. East coast accents are just… awful. Hehe.

384

Never noticed you were from New Jersey, north or south?

385

[quote]SSC wrote:

[quote]fr0IVIan wrote:
back and bis today.

I decided to swallow my pride and use machines for all of my heavy rowing. hopefully it’ll pay off tomorrow with a progressive squat session.

nothing really noteworthy, except that feel and control was good throughout, load was appropriate for the rep ranges, my lats are fried and I managed to add some reps to isolation movements. pulldowns also felt strong despite going a bit heavier.[/quote]

Great, thanks for the thorough and highly detailed training log you provided today.

…

Just kidding. Kind of. Hell, it’ll pay dividends tomorrow though, serious. I can say, after experimenting with it some, I’m definitely not a fan of back training the day before legs, or even two if I have the choice. Lower back death ftl. :frowning:

PS, I’m not sure I could handle Jersey, lol. East coast accents are just… awful. Hehe.[/quote]

lol what I actually wanted to avoid was listing the weights used =x I always see dudes hoisting 4+ plates on the chest-supported tbar row and I could only manage 2.5 plates x8 with a full stretch and squeeze =(

I’ve always had chunky legs, can’t remember my inner thighs ever not chafing since the day I was born, so I don’t mind back days before leg days for now. but if I want ebomb legs I know that’s gotta change.

heyyyy jersey (at least my area) isn’t bad. just stay out of the inner cities, northwest (farmland), and south (it’s like a different state down there), stay close to NYC and youre golden. Hoboken, Jersey City and Montclair are all great cities for a young buck such as yourself.

hastalles - I’m from north jersey

386

NJ is only useful for going down the shore. Everything outside of south jersey is pointless. :stuck_out_tongue:

387

well Atlantic City is decent fun. I celebrated my bday at the Pool (club) at Harrah’s recently and I gotta say it’s the best club in AC that I’ve been to. Harrah’s is also possibly the best looking casino in AC, along with Borgata. but other than that and the shore, I’d stay away.

hastalles I thought you were from England?

388

[quote]fr0IVIan wrote:
well Atlantic City is decent fun. I celebrated my bday at the Pool (club) at Harrah’s recently and I gotta say it’s the best club in AC that I’ve been to. Harrah’s is also possibly the best looking casino in AC, along with Borgata. but other than that and the shore, I’d stay away.

hastalles I thought you were from England?[/quote]

Ha nope, I live outside of Philly and go to college in Ohio. lol

389

oh word? where outside of Philly, in PA or NJ? my younger brother is based in Maguire AFB and lives in Philly.

squatted today, I’m glad I got my squats in before George rolled through. 7pps, belt, knee wraps, Vibrams:

ANYWAY as for the squat sesh of a mere mortal, scroll down.

breakfast: 10 eggs (5 whole) scrambled with a bell pepper, two oranges.

foam rolled, Agile 8, yoga stretches, worked up to my working weight. I might warm up on the good girl/bad girl machine next time, my hips and groin always feel like they need more warming up.

SQUAT/QUADS/TRAPS/CALVES

BACK SQUAT
wider stance, 1 step out from sides of rack
235x6, hit a nasty stall halfway up the last rep. I finished it strong after i got out of the sticking point, but I decided not to push it.
215x8
195x10 feltgoodbro.
belted for insurance. might start doing a few heavier singles before I go into the higher rep sets next time. 2 min rest IBS.

BB SHRUGS
285x10x3
265x10
245x10
bench press grip. felt MUCH stronger TLT. maybe 30 sec rest after stripping plates.

SLDL
195x8
175x10
155x12
god these always suck. I can probably add ten lb after a few more sessions. idk how much rest but not a lot.

LEG PRESS
5pps x8
4pps x10
3pps x15
rep counts for the first two sets might be wrong =x about 1.5 min rest IBS.

STANDING GASTROC PINKY TOE RAISE/CALF MACHINE SHRUG/LEG EXTENSION TRI-SET
180x10 x8 x8
165x8
150x8
two drop sets to 2 sec stretch/1 sec squeeze sets. IZ MURDAAA.

270x15 x10 x10
255x12
240x12
two drop sets to 3 sec hold reps

180x15 x10 x10
165x10
150x12
two drop sets to squeeze at top reps ohh gawddd
1 min or so rest between tri-sets.

abs:
elbow supported hanging knee raise, these felt strong, will add weight in a week or two.
40x10x3
20x10

yoga stretch and I’m out

sushi for lunch

390

I’m in PA, bout an hour west of philly.

Badass squat from that dude.

I agree, it would be a good idea to do a few heavyish squat singles to groove the form.

391

I’ll see if I can work up to 275. that would be a 40 lb PR.

I decided against doing a semi-fasted chest/shoulders/tris day with machine pressing. I trained six days straight which is a first. I’ve got two days at work before my next training day, but those aren’t really “rest” days and it’s been a month or so since my last one I think.

will crush mass proteins and fats at Mount Fuji brunch. y’all be good.

392

breakfast: 10 eggs (5 whole), prob half of a dodgeball-sized cantaloupe.

CHEST/SHOULDERS/TRIS

SEATED BB OHP (shortened rom to exclude lockout over spine)
155x3
165x1
175x0x2, got a bit higher on the second try.
155x4, RP x1 ~ yuck. 1 min rest, 6 chins, 1 min rest IBS.
135x8
115x10

FLAT BB BENCH
255x1
265x1
275x1
285x1 PR +40 lb, tiny stall before lockout but I should def get 295, prob 305, maybe 315.
245x7, finger spot on last rep, last 2 reps were high. 1 min rest, 20 plate rows, 1 min rest IBS.
225x6, ~ last rep was high.
205x8 ~

HS SHRUGS facing the seat for more lower trap stimulation.
90x20
115x15
135x10x3

GLASS LATERALS
40x15 RL +5 lb
35x15 RL
30x15 RL
25x15 RL

STANDING CABLE FRONT RAISE
27.5kg x8 drop 22.5kg x10 drop 17.5 x12 drop 12.5 x15

PUSHDOWNS/PEC FLYE SUPERSETS
67.5kgx15 x10 x8 top set was Mr. Clean.
57.5kgx10 last rep was cleaner TLT.
47.5kgx10
drop sets to overhead rope and Cordova extensions.

110x15 +4 reps x10 +2 reps x8
100x10
90x12
drop sets to stretched reps

abz: standing rope crunch 87.5kgx10x3, +5 kg

post meal: ~12 oz pork chops and 1 cup white rice.

393

some changes to my training:

  • in light of my current calorie deficit (especially from carbs), I’m lowering reps in my top set to 6 reps. the 7th and 8th rep are just not gonna go up without more glycogen in my system. that means all upper body pressing, T-bar rows, squat and CGLP will all be to 6 reps for the top set, then ladder down twice to 8-10 reps. hopefully this will allow me to keep putting weight on the bar and still progress while I diet.

  • I will include two heavy singles with upper body pressing and squats. I think that not straining under heavy singles is hurting my progress.

  • I will continue with this level of net calories/activity for another week or so, then add about 20 minutes of SSC either with stairs or incline walking, then RFL for 10 days or so before I head to DR for a week. while I’m there, I’ll do a semi-break in RFL and eat keto, knowing what foods are available at the resort and the glut of alcohol that I’ll be consuming every day. when I get back from DR, I’ll continue the previous level of net calories for two months max, then maybe do another RFL to hopefully set myself up with a rebound going back into a gaining phase, which will be slower than the last one.

394

Sup bromeo! Thought I’d pay a visit after our little FB chat.

Some good lifting in this log and intelligently working around stuff too, I like.

And I’m still mirin’ dat bench!

395

pre meal: ~10 oz chicken with a few tbsp blue cheese dressing, ~1 cup leafy veggies, 2 very ripe bananas.

BACK/BIS

WGLP
180x8
165x10
150x12
1 min rest, 20 pushups, 1 min rest IBS.

CLOSE GRIP LAT PULLDOWN
195x6
180x8
165x10
150x12
1 min rest, 20 pushups, 1 min rest IBS.

OL SKOOL VBAR ROWS IN TEH CORNER
4 plates x6 +20 lb
3.5 plates x8x2
all reps belted, I wanted some insurance for my low back.

DB ROWS
120x8 RL
110x10 RL
1.5 min rest between sides.
belted also.

STANDING HS LOW ROW
90psx10^
75psx12x2

SEATED CLOSE GRIP CABLE ROW (supersetted with band pull aparts)
135x13 ~
120x10
105x10

STRAIGHT ARM ROPE PULLOVER/FACE PULLS
120x13 ~ x10 ~ x9 ~
100x10
kayak rows
80x5 MLR

140x10 x10 x10
130x10
120x10

SUPINATING ROPE CURLS
super strict
50x12
70x8
90x6
---- EZ bar ----
110x6
130x6x2 missed a set?
drop sets to supinating rope curls and strict cable hammer curls

post meal: 3 pork chops, ~15g carbs from sweet chilli sauce, 1 cup white rice

396

[quote]Jab1 wrote:
Sup bromeo! Thought I’d pay a visit after our little FB chat.

Some good lifting in this log and intelligently working around stuff too, I like.

And I’m still mirin’ dat bench![/quote]

hayyy brosephus

thanks, I try. nobody’s told me outright that I train like an eediot do I must be doing ok.

I’ll try to get a vid of the bench up next Tuesday.

397

lol took a semi-flexed back pic in the gym locker room, with a back pump at a distance I almost looked like spar4tee. took a pic closer up and I realized I should’ve kept the other one =x

I used my towel instead of a rope for the straight arm pullovers/face pulls because the rope was pinching my poor pinkies. great success except my grip fried a bit.

I plan on stopping use of the belt in a few weeks. hopefully my back will be 100% or close to it by then, because I can feel pressure in my pubic wall when I push against the belt. I think that means I’m doinitrite, but getting a hernia and being sidelined for who knows how long es no bueno.

398

Still killin’ it in here dude. Props.

399

[quote]WhiteFlash wrote:
Still killin’ it in here dude. Props.[/quote]

thanks man. I better see you killin it in your log when I mosey on over.

400

LOL I just realized that I used week 2 weights in my last deadlift sesh, I was supposed to do 315x5+ and try to beat 8 reps and did 335x4 instead.

no wonder it felt heavy for a 5’s week