Growing The Fro Out

Training Training Logs
501

pre meal: 3 cups white rice with lite soy sauce, 6 oz of chicken breast, 12g Carnivor and 20g carbs from fruit snacks.

PM SESH
SEATED CG ROW/20 rep BAND PULL APARTS
150x15 x10 (10) last rep needs cleanup x8 (8) last rep needs cleanup
135x10 (10)
120x10 (10)
drop one-arm 90x5 drop 60x6 RL
big stretch and squeeze with drop sets

STRAIGHT ARM ROPE PULLOVER/FACE PULLS
130x15 (15) +2 reps x10 (10) x8 (8)
110x10 (10)
90x10 (10)
drop kayak rows
70x5 MLR drop 50x5 MLR

150x10 x10 x10
140x10
130x10

REAR DELT SWINGS
40x16 (20?) x16 x18 total: 50

CABLE EZBAR CURLS
super strict reps ramped to
150x10 +4 reps
140x8

PINWHEELS
50x8 RL
45x8 RL

STRETCHED CABLE HAMMER CURLS
40x10 RL
30x12 RL^

K PIPE CURLS
15x25 RL^ figured I’d deload a bit (lollll) given the extra volume on curls.

post meal: meal planning was off today so I had 100g Carnivor. will have 3/4 cup roasted salted almonds a bit later.

502

my jaw muscles are seriously out of shape. I’ve only had three big meals since yesterday and they’re sore as hell.

would like to foam roll them. maybe with a golf ball?

503

breakfast: 3 cups white rice, 5 whole eggs scrambled with leftovers. lol 2 Samoas a bit after.

LEGS (HAM DOMINANT)/TRAPS/CALVES

AM SESH

CONVENTIONAL DEAD, belted all sets, chalk from set 2 on, mixed grip on 3rd set.
cycle 5 working max 385
week 3: 285x5, 325x3, 365x1+(3) PR +2 REPS, checked this log and I didn’t see 365 pulled for reps anywhere. beassstttt

BB SHRUG, in the power cage.
315x10 +1 rep x8 (8) x6 (6) chalked.
225x25 strapped.

DEADSTOP SLDL
255x6 (6-8)
245x6 (6-8)
heavy.

BACK SQUAT (AMAP)
135x15. right hip flexor started blowing up at rep 9.

STANDING GASTROC RAISE
195x10 (10) +1 rep x8 (8) x 6 (6)
180x8 (8) +1 rep
165x8 (8) ~

post meal: heading to the diner with the fam. will probably have a tbone steak and egg whites.

504

Deadstop SLDLs AFTER DLs?

Fuck that shit, dude.

My lower back actually just died thinking about that. Good on you for that.

505

yea lol halfway through the first set I wasn’t so sure it was a good idea, especially after busting my ass with rows yesterday. but I was able to tolerate the same load with less volume during RFL. just gotta sack up and get to it.

totes not looking forward to the PM session but I’m not doing anything that’ll put a load on my lower back. just gotta sack up fml.

506

pre meal: 3 cups white rice with lite soy sauce, 8 oz chicken breast and ketchup. the gym closes at 8 on the weekends so I had to go as soon as I finished eating.

LEGS/TRAPS/CALVES (PM SESH)

SEATED LEG CURL/LEG EXTENSION/CALF MACHINE SHRUG
210x15 (15) x10 (10) x8 (8) squeezed.
195x10 (10) squeeeze
180x10 (10) skweeeeze 2 drop sets

195x15 (15) x10 (10) x8 (8)
180x10 (10) +1 rep hold and squeeze.
165x10 (10) +1 rep 2 drop sets hold and squeeze.

285x15 (15) +2 reps x10 (10) x8 (8)
270x10 (10)
255x10 (10) 3-4 drop sets, 5-6 held and squeezed reps then 3-4 quick cheat reps.

WEIGHTED KNEE RAISE/SEATED SOLEUS RAISE
50x10 ~ x10 +1 rep x9 +1 rep
25x10 hold and squeeze.

90x15 (15) x10 (10) x (8)
80x10 hold and squeeze.
70x10 hold and squeeze.
45xsum hold and squeeze.

hhhhhhhh holy fuck I am spent. I can just about manage to type this and I can barely form a sentence spoken loud enough to be heard. shit. I better sleep well tonight.

post meal: was still full from the pre meal. I measured out a pound of chicken breast but only got through half of it before I had to poop. was too tired to finish the rest so I had 50g Carnivor.

507

[quote]fr0IVIan wrote:
my jaw muscles are seriously out of shape. I’ve only had three big meals since yesterday and they’re sore as hell.

would like to foam roll them. maybe with a golf ball?[/quote]
lmao, I hate when that happens in the middle of eating a steak.

508

[quote]fr0IVIan wrote:
my jaw muscles are seriously out of shape. I’ve only had three big meals since yesterday and they’re sore as hell.

would like to foam roll them. maybe with a golf ball?[/quote]
just wow lol

509

[quote]spar4tee wrote:

[quote]fr0IVIan wrote:
my jaw muscles are seriously out of shape. I’ve only had three big meals since yesterday and they’re sore as hell.

would like to foam roll them. maybe with a golf ball?[/quote]
just wow lol[/quote]

lol sariously not sarious

510

[quote]Jab1 wrote:

[quote]fr0IVIan wrote:
my jaw muscles are seriously out of shape. I’ve only had three big meals since yesterday and they’re sore as hell.

would like to foam roll them. maybe with a golf ball?[/quote]
lmao, I hate when that happens in the middle of eating a steak. [/quote]

I hate taking the first bite more. my jaw DOMS fires up like the dickens.

511

chest/shoulders/tris today. got a tetanus shot (TDap) in my left delt and it hurts like a flu shot wahhhh. but maybe it’ll improve my left delt MMC ololol

512

CHEST/SHOULDERS/TRIS

breakfast: 5 whole eggs scrambled with a bell pepper, 3 cups white rice.

AM SESH

OHP+FLAT BENCH

SEATED DB SHOULDER PRESS, already getting gassed by warmups wtf.
75x8 PR +5 reps, I knew I could get more reps now that I’m fed but 5 more plus a couple grinders? nah.
70x8^ easier than I thought.

FLAT BB BENCH, pretty gassed. not sure if it’s the flu-like symptoms I was told to expect from the vaccine.
245x3 um fuck wtf. that thing that happened to Bug with his spotter happened to me too. guy cleaned the weight up and dropped it on me and my bar path was fucked from there. Jesus wept on the 3rd rep.

FLAT DB BENCH 1 sec stretch, 1 sec squeeze.
85x8 PR +2 reps, not sure if I was pissed here but I woke up all of a sudden.
80x8^ +2 reps, sweet retribution.
40x10 dat pump.

HS SHOULDER PRESS stopped short of lockout, constant TUT as per the King of Beef.
75ps x8 +5 lb
70x8^
45x8 paammp.

metcon - stair sprints starting at level 12 for 1 min up to level 16 for 15 secs, 1 min rest IBS., total time 12-13 min

bench setup has been all over the place and just plain fucked for the last month or so. I’m CGBPing the same weight for more reps, what the dick. gotta fix that.

post meal: just over 15 oz chicken breast with some ketchup.

513

pre meal: 3 Cinnabon bites, a chocolate covered strawberry, 2 cups white rice, 8 oz chicken. hey, someone’s gotta save this family from junk food.

PM SESH

HS SHRUGS facing the seat for more lower trap stimulation.
ramp to 4.5pps xsum with squeezes

GLASS LATERALS
40x15 RL
40x12 RL

CABLE LATERALS
30x8 hold at top^
drop
30x8 partials
RL
20x8 hold at top
drop
20x8 partials
RL
40x15 partials RL, fought to squeeze and control these. remember how I got that tetanus shot in my left delt? by this time I had to stop every few reps because of the pain.

PUSHDOWNS
72.5kg x13 (15) x10 (10) x8 (8)
62.5x10 (10)
52.5x10 (10)
drop to overhead rope, Cordova extensions and kickbacks

PEC FLYE
120x15 ~ (15) x10 control last rep better (10) x8 (8)
100x (10)
80x (15)
drop sets to stretched reps

abz: standing rope crunches 87.5kg 3x10

post meal: I overestimated the amount of chicken I threw on the grill earlier. turns out it was only enough for my pre meal and lunch for work. had 100g Carnivor instead.

514

woke up at 196 and change (a pound lighter) and looking pretty dry and tight, so I’ll be upping carbs to 350g/day. will probably end up taking Indigo this weekend as I’ll be upstate with the gf and her fam eats a lot of carbs at their meals.

I think a deload for my flat bench is in order, probably 10% down to 225, and work back up to 8 reps. will probably do one heavy single 10% heavier than working weight just to lift something “heavy” on the reg.

515

looking forward to killing back/bis tomorrow since I won’t be back in the gym for squat day until Monday. gotta beat 125x15 strapped DB rows light weighttt. once I get up to 20 reps I’ll start with one-arm BB rows.

516

So are you now on the rebound gain train?

517

nope ain’t gained jack yet but my glycogen stores and subcutaneous water. hence the upcoming increase in carb-age.

518

not enough time for two a days today. decided to take a 15 minute break after compound lifts and jump into another sesh.

had a dose of indigo last night, 150g carbs mostly from white rice and 8oz or so chicken breast.

breakfast: 1 cup white rice, 2 cups oats blended and nuked (hoping to destroy the gluten), two Samoas, a chocolate covered strawberry and 5 whole eggs.

sipped on 10g EAA during the first half, then another 10g EAA+4 scoops Con-cret during the second half.

BACK/BIS

came down with a cold. fuck it, suck it up.
WGLP
195x8
180x10
165x12

CGLP
210x8 PR +2 reps, gotta clean up the last two reps.
195x8
180x10

OL SKOOL VBAR ROWS IN TEH CORNER
4.5 plates x6
4 plates x8
holy shit these sucked. I got the reps up but not the feel I was looking for.

DB ROWS (AMAP)
125x18 PR +3 reps def Kroc’d up the last 3 reps, maybe the last 4. fuck this cold. two more reps til I’m off this bitch.

STANDING HS LOW ROW
95psx10
90psx12 +5 lb

SECOND HALF

SEATED CG ROW/20 REP BAND PULL APARTS
150x15 x10 (10) ~ x8 (8) last rep needs cleanup
135x10 (10)
120x10 (10)
drop 90x7 stretch and squeeze drop 60x8 stretchhhh and squeeeze

STRAIGHT ARM ROPE PULLOVER/FACE PULLS
130x15 (15) x10 (10) x8 (8)
110x10 (10)
90x10 (10)
drop kayak rows
70x5 MLR drop 50x5 MLR

150x10 x10 x10
140x10
130x10

REAR DELT SWINGS, I might have been going way too heavy on these? are you supposed to get to 60 reps in one set?
30x25 -10 lb +9 reps x23 x12
15x25

CABLE EZBAR CURLS
super strict reps ramped to
150x10 ~
140x8 ~

PINWHEELS
50x8 ~
45x8~

STRETCHED CABLE HAMMER CURLS
40x10 RL (12-15) x12
30x12 RL (12-15) x15

K PIPE CURLS
20x25

each half took about an hour. feel was horrible today, not where I wanted it to be. I’ll blame the cold for that. I got the reps and volume that I wanted but not the quality. also, reps later on in the isolation sets were more difficult to get cleanly as I expected. def pulled something in my right upper back. hurts to extend that scapula and I feel it when I take a deep breath.

post meal: stack of pancakes with three tubs of syrup, a cup of matzoh ball soup, 16 oz ribeye with sides of mashed potatoes and peas and carrots.

519

lol, da fuck man!

I thought you were carbless post-workout?! Not so much today, eh?

It’s okay, you’re like 1.3% BF and stronger than Poundstone already so I think you’ll be okay.

520

[quote]SSC wrote:
lol, da fuck man!

I thought you were carbless post-workout?! Not so much today, eh?

It’s okay, you’re like 1.3% BF and stronger than Poundstone already so I think you’ll be okay.[/quote]

=( nope not enough time. as it is, I’m still waiting to get a haircut and the girls get out of work at 330.

yes I am 1.3% bf (x 16.9 = 21-22) and stronger than Poundstone…'s three left fingers.