omggggg finally found out who the red hulk and she-hulk were
mind=blown
guhh
decided to BCAA/EAA fast until tonight when I could munch on Cinco food and bier. also decided to alter the routine a bit. added two presses and took out front raises.
CHEST/SHOULDERS/TRIS
INCLINE BB BENCH
225x3 ~ decided not to go for 235 because of fasting. reps were still smooth.
225x3 ~ still good.
CGBP
245x3 ~ um. mad awkward for my spotter’s junk to be <6" from my face, and hands on the bar.
245x3
FLAT DB BENCH 1 sec stretch, 1 sec squeeze.
85x5.5 lol I remember having to power these up last year. despite training Ramadan style today, I had good feel and control until the last rep.
(add two more sets)
HS SHOULDER PRESS squeeze delts, stop short of lockout.
70ps x8
(add two sets)
HS SHRUGS, pre-exhaust so I don’t pull my traps doing laterals.
4.5pps x7 drop 4pps x4
GLASS LATERALS → LEANING DB LATERALS
50x6 RL
LEANING CABLE LATERALS
30x8 hold at top
drop
30x8 partials
RL
20x8 hold at top
drop
20x8 partials
RL
PUSHDOWNS
72.5kg x15 ~ drop 52.5 xsum drop 32.5 xsum
drop to overhead rope, Cordova extensions and cable kickbacks
PEC FLYES
120x15 ooh lol could only squeeze up to rep 7, form on the rest was meh.
drop sets to stretched reps
post meal: bunch of Cinco junk and beer
breakfast: a bottle Gatorade with my stims and 10g EAA’s. weighed in at 194 and change.
BACK/BIS
WGLP
195x8
CGLP
210x6
OL SKOOL VBAR ROWS IN TEH CORNER
4.5 plates x4, x3
ooh dat shit got heavy.
DB ROWS (AMAP)
125x12 PR +6 reps strapped. prob had 2-3 more sloppier reps left in the tank (Gatorade for bfast). /RonnieLIGHTWEIGHTTT
SEATED CG ROW
150x15 ~ drop 120xsum drop 90xsum drop single arm 45xsum RL
big stretch and squeeze with drop sets
STRAIGHT ARM ROPE PULLOVER
130x13 110xsum drop kayak rows 80x5 MLR drop 60x5 MLR
FACE PULLS
150x10 drop 130x8 drop 110xsum drop 90xsum
band pull aparts x25
T DB rear delt flyes 5 lb x10
W DB rear delt flyes 5 lb x10
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 curls
K PIPE CURLS
20x20 RL +5 lb, gotta work on the squeeze.
post meal: ~12 oz. buffalo burgers, 6 egg whites, romaine lettuce salad with balsamic vinegar.
Getting shreddzorrr
Nice rows!
[quote]Jab1 wrote:
Getting shreddzorrr
Nice rows![/quote]
tanks, I am disappoint though =( I should’ve been more aggressive with dieting from January to April. I’d be closer to 15% bf if I was.
lol and itfeelsgoodbro to rep out the gym’s heaviest DB. I’ll go for 20+ when I start eating again.
AIN’T NUTHIN BUT A PEANUT
UM. weighed in at 192 and change. I attribute the two lb overnight weight loss to hydration fail yesterday, and pooping lovely. also possible that the big DB row PR MELTED FATZ ERRWERR.
breakfast: bottle of Gatorade, 25g Carnivor (taking BBB’s advice of putting muscle on a pedestal), stims and creatinez
LEGS/TRAPS/CALVES
CONVENTIONAL DEAD
cycle 5 working max 385
week 2: 270x3, 305x3, 345x3+ (2, -2 reps)
just didn’t have it today. should’ve brought my belt too. second set actually felt like 345, third set felt like 385. fuck.
BB SHRUG, in the power cage.
315x9, reset grip x1 +20 lb
HS SHRUGS
4.5ppsx10, chalk on my thumbs and the first knuckle on each forefinger helped a lot.
4ppsx8 not to failz.
DEADSTOP SLDL
255x3
LEG PRESS feet together
5pps x10
CALF MACHINE SHRUG
285x13 ~ drop 240xsum drop 195xsum drop 150xsum drop 105xsum
squeezed the heck outta my traps at the top.
SEATED LEG CURL
210x15^ buncha drop sets
WEIGHTED KNEE RAISE
50x10 x9 ~ x8 ~
SEATED SOLEUS RAISE
135x13 +1 rep, couple drop sets
post meal: lb of meat, give or take, mostly from buffalo burgers, bowl of green beans.
fffffuuuuuu
we went to Wayne Steakhouse for dinner… I had a 16 oz filet served on a sizzling plate, she had a free-range chicken. I also had some of their onion rings (sautéed, no batter), steamed asparagus, onion bread, most of the house salad with balsamic vinegar, then half of a small Wendy’s Frosty Parfait.
I feel bad for having another free meal that I wasn’t supposed to have until a wedding on Saturday, but whatever.
[quote]fr0IVIan wrote:
fffffuuuuuu
we went to Wayne Steakhouse for dinner… I had a 16 oz filet served on a sizzling plate, she had a free-range chicken. I also had some of their onion rings (sautÃ?©ed, no batter), steamed asparagus, onion bread, most of the house salad with balsamic vinegar, then half of a small Wendy’s Frosty Parfait.
I feel bad for having another free meal that I wasn’t supposed to have until a wedding on Saturday, but whatever.[/quote]
Tsk, tsk, tsssskkkkkk.
Clearly you’ve basically failed at life, dieting, and should probably just go kill yerself at this point. Nub.
Jp. Update pictures anytime soon brah?
yup I was planning on taking some on Saturday morning. I’m working the next two days so hopefully I can get rid of this bloat I’m imagining by then. the lighting in my bathroom sucks though. if I could take pics in my room, I could take more Bug-like photos.
then I’ll go throw myself off a bridge because I fail ERRTING GADDDDD
[quote]fr0IVIan wrote:
yup I was planning on taking some on Saturday morning. I’m working the next two days so hopefully I can get rid of this bloat I’m imagining by then. the lighting in my bathroom sucks though. if I could take pics in my room, I could take more Bug-like photos.
then I’ll go throw myself off a bridge because I fail ERRTING GADDDDD[/quote]
Bro, wifeys are good for more than just, ya know, cleaning and shmex and stuff. Have her take dem piks in ya room holmes.
I would, but she thinks the whole BB/lifting/training thing is a bit much and that I’m crazy to put photos of myself online
so y’all gotta put up with shitty bathroom pics because I refuse to be judged by her
[quote]fr0IVIan wrote:
rear lat spread:
not the same pose, but also from 10/28/11:
left lat spread 4/6/12:
http://flic.kr/p/bKjcjk
left lat spread 5/11/12, post-3.5 weeks RFL:
back bi:
10/22/11:
4/6/12:
5/11/12, post-3.5 weeks RFL:
front abs flexed, because I’m fat and super bloated from a night of drinking, wings and popcorn chicken and a day of dimsum and BBQ chicken pizza:
4/6/12:
5/11/12, post-3.5 weeks RFL:
side chest:
5/11/12:
not pictured is the period between 10/2011 and 4/2012, I’d reached a bw of 212 lb and over 26% bf via bod pod. now I’m around 205 and ~24% bf, gained an inch on my chest in the last 3 months and finally got over the 17" mark for my arms (no direct bicep work from January through February due to a right bicep strain).
edit:
now 192-194 lb, about 20% bf
[/quote]
off to a wedding Saturday then a week at the Riu Bavaro in Punta Cana bitchezzzz
breakfast: 30g sugars from Krabby Patties (from Easter), 25g Carnivor and my stims. I’m a nub and I thought that my gym opened at 7, they didn’t open til 8 and I already had my stims going so I got a one day pass to my old gym. for $20. W T F.
CHEST/SHOULDERS/TRIS
OHP+FLAT BENCH
SEATED DB SHOULDER PRESS
75x3^
75x3
50x10 not to failz
FLAT BB BENCH
245x3
245x3 this set went up stronger.
FLAT DB BENCH 1 sec stretch, 1 sec squeeze.
85x6 muchh bettaaaa
80x6 prob had another couple grinders in the tank.
HS SHOULDER PRESS stopped short of lockout.
70ps x8x2
BB SHRUGS
ramp to 315x7
GLASS LATERALS → LEANING DB LATERAL PARTIALS
ramp to 50x6 RL
CABLE LATERALS
30x8 hold at top^
drop
30x8 partials
RL
20x8 hold at top
drop
20x8 partials
RL
PUSHDOWNS
170x10
drop to overhead rope, Cordova extensions and kickbacks
RANDOM PEC FLYE
100x15
drop sets to stretched reps
abz: forgot to do em. the staff were giving me looks for having my bag on the floor so I had to dip.
post meal: 12 egg whites with a bell pepper
[quote]fr0IVIan wrote:
I’m a nub and I thought that my gym opened at 7, they didn’t open til 8 and I already had my stims going so I got a one day pass to my old gym. for $20. W T F.
[/quote]
hahahahahaha
DR was fucking great. wake up, gym, eat breakfast buffet, hang out and drink all day in the pool until lunch, lunch buffet, hang out and drink in the pool til dinner time, sexytime, fancy dinner, sleep, repeat for a week. what a life.
day 1 of rebound gaiynz.
we didn’t land until about 530, then got rear-ended on the way home. my boy’s truck barely got hit and only broke the right rear taillight, but the other guy’s Honda Pilot got ALL fucked up… bent hood, front grille all smashed, refrigerant leaking everywhere. thankfully, nobody was hurt, but obviously the other guy couldn’t drive too well.
I didn’t get to the gym til about 815, and couldn’t start taking my PWM (pre workout meal) of 3 cups oats blended with 50g Carnivor until I got to the gym because of the 40 minute wait after taking Indigo. the gym was set to close at 10 so the entire second half of the sesh was rushed, resulting in some not so perfect form and a lol with one exercise selection.
CHEST/SHOULDERS/TRIS
INCLINE BB BENCH
225x4.5 PR +1 rep
CGBP
245x4 +1 rep
INCLINE DB PRESS 1 sec stretch, 1 sec squeeze.
70x8, lol almost choked on my shake from rep 5 on. had to do a couple reps without breathing fml.
65x8^
HS SHOULDER PRESS squeeze delts, stop short of lockout.
70ps x8
65ps x8^
HS SHRUGS
4.5pps x9? drop 4pps xsum
GLASS LATERALS → LEANING DB LATERALS
50x15 RL, finished with 10 sloppy bent arm laterals/upright rows RL. yea they were that sloppy. way too much momentum was used here. my delts aren’t fried at all, and they should be.
PUSHDOWNS
77.5kg x12 +5kg x8(10) x6(8)
67.5x7(10)
57.5x7(10)
no drop sets
SUPERSET WITH
PEC FLYES
120x15 x8(10) x6(8)
110x6(8)
100x10(10)
no drop sets, gym lights turning off. no rest, at all.
I plan on splitting the day up into two sessions, with the compound lifts in the AM followed by a 10-15 minute metcon session, and a brisk pace for the second session for the isolation lifts. I’ll start with 150g carbs/50g protein/? fat before each session and 100g protein for the post meals. I’m gonna try something that BBB suggested and use the insulin spike from the PWM to protect my muscle during lifting and avoid the spike post-workout to keep up fat-burning and improve protein synthesis. he says the study(ies) are inconclusive, but anecdotally he and others have managed to get stronger, bigger and leaner doing this.
hopefully, that combined with the two a days and Indigo will get me back up to 210 and not much softer than 20% bf.
breakfast was a chore. I got one cup of oats down and blended two more, and also had 5 whole eggs scrambled with a bell pepper. I may have to switch back to quinoa… idk, I’ll see.
BACK AM SESH
AM SESH
WGLP
195x8
180x10
165x12
CGLP
210x6
195x8
180x10
these next two rows were belted. idk how but I seem to have pulled the right side of my back slightly.
OL SKOOL VBAR ROWS IN TEH CORNER
4.5 plates x6 PR +2 reps, hitched the shit out of the last rep. also have to work on getting my torso closer to parallel.
4 plates x8 dat skweeeez
DB ROWS (AMAP)
125x15 PR +3 reps def had a few Kroc rows left in the tank after those normal reps. got dat stretch and squeeze. need to remember to alternate starting sides, left arm was def sloppier.
STANDING HS LOW ROW
95psx10 RL
85psx12 RL
short rest, had to work in with someone. I can probably go up in weight here.
metcon - jump rope alternating 1 min skipping @7/10 difficulty with 1 min rest
post meal: I’m hoping there’s a pound of chicken on the grill. edit: there was
Solid workout man. Love the v-bar rows, one of my favorites.
[quote]austin_bicep wrote:
Solid workout man. Love the v-bar rows, one of my favorites.[/quote]
thanks brah. I definitely prefer them over BB rows, even when going heavy I get a better feel all the way down my lats with the vbar compared to a BB row.