Growing The Fro Out

Training Training Logs
441

free meal!!!

my bro was up here from Philly, so we went out for breakfast. I got a “Jumbo Combo”: waffle with butter and syrup, two whole eggs scrambled, two sausages and four strips of bacon. Lyle Macdonald says to eat “normal food” in sensible portions, so for me, this was sensible.

BACK/BIS

WGLP
180x8
150x12

CGLP
210x6 +15 lb
180x10

OL SKOOL VBAR ROWS IN TEH CORNER
4 plates x6x2

DB ROWS
125x6 +5 lb -2 reps
115x8 +5 lb -2 reps

STANDING HS LOW ROW
95psx10

SEATED CLOSE GRIP CABLE ROW
135x15 drop 105x4 drop 75x4
big stretch and squeeze with drop sets

STRAIGHT ARM ROPE PULLOVER
120x15 drop 100x5 drop kayak rows
80x5 MLR drop 60x3 MLR

FACE PULLS
140x10 drop 120x8 drop 100x8
band pull aparts x20 drop tension x10 drop tension, squeeze and hold x8

CABLE EZBAR CURLS
super strict reps ramped to
150x6 drop 130x3 drop 110xsum
switch to rope hammer curls
90xsum drop 70xsum drop to
single arm stretched hammer and pinwheel curls with big squeeze and hold at the top

metcon, finished in 7:38
neutral grip chins bwx12
power cleans 135x8
deads 225x8
DB flips 45x8
oof. gassed out.

post meal: I think about 70g pro from a t bone steak, and prob a bell pepper after. I had a couple scoops of Humapro while waiting for it to cook.

442

[quote]fr0IVIan wrote:

[quote]krazykoukides wrote:
Awesome, man! You got 405! Congratulations!

(sorry I was late! Been busy:))[/quote]

thanks bro, it was a big milestone for me and I’m looking forward to dominating it for reps later this year, and finally finding a squat stance that works.

how’ve you been?[/quote]

I’ve been ok. Thanks for asking! :slight_smile: Not much to report really. Just been busy and training/eating has been pretty ‘eh’.

I remember our pm’s about dead lifts back in the fall. It’s pretty cool you hit your goal, man, and that’s great news on finding a squat stance that you like too. It looks like pretty much all your lifts have been steadily growing too. Definitely awesome work:)

443

[quote]krazykoukides wrote:

[quote]fr0IVIan wrote:

[quote]krazykoukides wrote:
Awesome, man! You got 405! Congratulations!

(sorry I was late! Been busy:))[/quote]

thanks bro, it was a big milestone for me and I’m looking forward to dominating it for reps later this year, and finally finding a squat stance that works.

how’ve you been?[/quote]

I’ve been ok. Thanks for asking! :slight_smile: Not much to report really. Just been busy and training/eating has been pretty ‘eh’.

I remember our pm’s about dead lifts back in the fall. It’s pretty cool you hit your goal, man, and that’s great news on finding a squat stance that you like too. It looks like pretty much all your lifts have been steadily growing too. Definitely awesome work:)[/quote]

ehh when life gets you down, just kick it in the balls and train and eat harder!

yup lifts have still been progressing, though it’s been harder the last few months while on a diet. i’m hoping that i won’t lose much strength while i’m on RFL.

444

fffffuuuuuuuuu

just dled the whole lamb of god discography. HOW HAVE I NEVER TRAINED TO THEM UNTIL NOW???

445

[quote]fr0IVIan wrote:
fffffuuuuuuuuu

just dled the whole lamb of god discography. HOW HAVE I NEVER TRAINED TO THEM UNTIL NOW???[/quote]

AWE YEAHHHH

446

[quote]fr0IVIan wrote:
fffffuuuuuuuuu

just dled the whole lamb of god discography. HOW HAVE I NEVER TRAINED TO THEM UNTIL NOW???[/quote]

Ashes of the Wake
and
As the Palaces Burn

Get rid of the rest of the CDs. Very srs.

447

[quote]SSC wrote:

[quote]fr0IVIan wrote:
fffffuuuuuuuuu

just dled the whole lamb of god discography. HOW HAVE I NEVER TRAINED TO THEM UNTIL NOW???[/quote]

Ashes of the Wake
and
As the Palaces Burn

Get rid of the rest of the CDs. Very srs.[/quote]

I didn’t listen to all of the tracks, just skimmed through a couple from each album

if I end up skipping a lot of tracks today, it’s back to iTunes

448

[quote]fr0IVIan wrote:
fffffuuuuuuuuu

just dled the whole lamb of god discography. HOW HAVE I NEVER TRAINED TO THEM UNTIL NOW???[/quote]
hmmm, might have to “acquire” them and try. Song recommendations?

449

[quote]fr0IVIan wrote:

ehh when life gets you down, just kick it in the balls and train and eat harder!

yup lifts have still been progressing, though it’s been harder the last few months while on a diet. i’m hoping that i won’t lose much strength while i’m on RFL.
[/quote]

Haha, classic advice! :slight_smile:

RFL looks pretty brutal even for someone like myself who often misses his calorie mark for the day. Freaking mostly cans of tuna/salmon/chicken? Screw that, haha. Good luck with it though! You might lose some strength but I would expect that ‘rebound’ to be pretty good after a diet like that.

450

I getz refeed today… breakfast was 10 eggs (5 whole) scrambled with spinach, and 1.5 cup oats.

SQUAT/QUADS/TRAPS/CALVES

BACK SQUAT, bit wider than shoulder width, open up the knees and drop down, press up and power through with hips!
205x6

185x7
165x8
I have a tendency to pitch forward so my heels lift and the weight goes on the balls of my feet. i positioned the bar a little lower on the last set (right in the crease below the upper traps) and that seemed to help.

BB SHRUGS
295x10
285x7, unracked it wrong and almost tweaked my back, called it.
bench press grip.

HS SHRUGS
4pps x10, big squeeze at top.
3.5pps x10, bit longer of a squeeze.

DEADSTOP SLDL
205x8
185x10
165x12
I like deadstops.

LEG PRESS (toes forward, inside shoulder width, weight on balls of feet, no lockout, down past second set of stops, seat at bottom hook)
5pps x10
4pps x12
3pps x15, 3 second descents omgomgomg

STANDING GASTROC RAISE
195x9 +1 rep drop 165x4 drop 120x5 drop 90x5 3 sec stretch, squeeze at top

CALF MACHINE SHRUG
285x11 +1 rep drop 240x3 drop 195x4 drop 150x5

LEG EXTENSION
195x12 +1 rep drop 150x4 2-3 sec hold drop 105x4 2-3 sec hold fuckkk

metcon: 15 minutes of farmers walks
80ps x30 yards, too light
90ps x30 yards x2, still light
105ps x15 yards x2, grip crapped out
105 goblet carry x30 yards x2

post meal: 3 cups of white rice nommm and hopefully 70g pro from chikin.

451

[quote]Jab1 wrote:

[quote]fr0IVIan wrote:
fffffuuuuuuuuu

just dled the whole lamb of god discography. HOW HAVE I NEVER TRAINED TO THEM UNTIL NOW???[/quote]
hmmm, might have to “acquire” them and try. Song recommendations? [/quote]

lol I train with an iPod shuffle so I have no idea which song is which

though I only skipped songs twice over an hour and some of training so everything sounded good to me

452

[quote]krazykoukides wrote:

[quote]fr0IVIan wrote:

ehh when life gets you down, just kick it in the balls and train and eat harder!

yup lifts have still been progressing, though it’s been harder the last few months while on a diet. i’m hoping that i won’t lose much strength while i’m on RFL.
[/quote]

Haha, classic advice! :slight_smile:

RFL looks pretty brutal even for someone like myself who often misses his calorie mark for the day. Freaking mostly cans of tuna/salmon/chicken? Screw that, haha. Good luck with it though! You might lose some strength but I would expect that ‘rebound’ to be pretty good after a diet like that.[/quote]

mehhh if you can grill your meat, it ain’t so bad

also my joints get a break since I have to cut volume by a lot, so it’s sort of a deload period also

in addition to that, I don’t have to do hours of cardio a week and I don’t have to progress to two and three a days like I did last year. winning!

453

finally caught up on planet hulk and world war hulk storylines. damn I’ve missed a lot the last six years.

454

550×835 117 KB

[quote]fr0IVIan wrote:
finally caught up on planet hulk and world war hulk storylines. damn I’ve missed a lot the last six years.[/quote]
SKAAR!!!

455

[quote]spar4tee wrote:

[quote]fr0IVIan wrote:
finally caught up on planet hulk and world war hulk storylines. damn I’ve missed a lot the last six years.[/quote]
SKAAR!!![/quote]

you were right, the old power is based on science, or at least that’s what Banner says

don’t tell me who the Red Hulk is

456

[quote]fr0IVIan wrote:

[quote]spar4tee wrote:

[quote]fr0IVIan wrote:
finally caught up on planet hulk and world war hulk storylines. damn I’ve missed a lot the last six years.[/quote]
SKAAR!!![/quote]

you were right, the old power is based on science, or at least that’s what Banner says

don’t tell me who the Red Hulk is[/quote]
my lips are sealed

457

ughh

knees are noticeably jacked up today.

458

[quote]fr0IVIan wrote:
ughh

knees are noticeably jacked up today. [/quote]
I’m not surprised. Get some knee sleeves.

459

probs gotta fix my squat too and squat with heeled shoes

460

herpaderppp

breakfast: 10 egg whites scrambled with veggies

CHEST/SHOULDERS/TRIS

INCLINE BB BENCH
225x3, felt and looked great despite being depleted today (2nd day after refeed). guillotine press was a much more comfortable and confident movement here rather than lowering to above my nipple line.
225x3 PR TOTAL REPS?, went up just a very tiny bit slower.
205x3 -2 reps, nice and smooth.
185x3 ez pz.
got a good stretch in the pecs at the bottom.

CGBP
245x3 all reps hit my chest this time, ya ?!??:$! form nazis.
245x3
225x3 -2 reps, I hit the left hook otw up on the 1st rep, lol killed it anyway.
205x3

HS SHRUGS facing the seat for more lower trap stimulation.
ramp to 4.5pps x5 x4 lost grip
4pps x5

GLASS LATERALS
ramp to 50x6 RL

LEANING AWAY DB LATERAL
50x6x2 RL
looser form.

CABLE LATERALS
30x8 squeeze at top
drop
30x8 partials
RL
20x8 squeeze and hold at top
drop
20x8 partials
RL

STANDING CABLE FRONT RAISE
32.5kg x8 +5 kg drop 22.5x10 drop 12.5x6 5 sec holds at top.

PUSHDOWNS
72.5kgx15 drop 52.5 xsum drop 32.5 xsum
drop to overhead rope and Cordova extensions

PEC FLYE
120x15 +1 rep
drop sets to stretched reps

abz: standing cable crunch 87.5kg 3x10

post meal: sumsum chicken and veggies