take note, however; that style only works if you’re as powerful and straight up wanna kill a man ferocious like Tyson was.
breakfast: 10 eggs (1 whole), 5 pop tarts
BACK/BIS
AM SESH
WGLP
195x8
180x10
165x12
CGLP
210x8 PR FORM, last 2 reps were cleaner. now fo dat feel.
195x8
180x10 lol last rep wasn’t as clean as I’d like
OL SKOOL VBAR ROWS IN TEH CORNER
4.5 plates x5, -1 rep gotta own up, this is too heavy to get any decent rep quality.
4 plates x6 -2 reps
the feel was there for the ramp but not the work sets. will deload my working weight to 4 plates and work back up from there.
DB ROWS (AMAP)
125x19 PR +1 rep got the first 14 reps pretty cleanly, last Kroc’d reps didn’t feel too sloppy, got a dece stretch and squeeze. (video) unfortunately the angle doesn’t show any ab rotation.
STANDING HS LOW ROW
95psx10 ~ derp should’ve tried for 12 reps.
90psx12 ~
metcon - jump rope alternating 30 sec skipping @8-9/10 difficulty with 1 min rest for ~11 mins
not bad IMO. I’m 25 lb heavier than when I last went at this speed.
le rope was skipped to this song on repeat:
if listening to this song doesn’t automatically make you a better rope skipper and boxer, then maybe you aren’t cut out for it.
post meal: 1 lb tbone steak
pre meal: 8 oz tbone steak and 5 pop tarts
PM SESH
SEATED CG ROW/20 REP BAND PULL APARTS
150x15 x10(10) x8(8)^
135x10 (10)
120x10 (10)
drop 90x10 wide grip stretch and squeeze drop 60x12 wider grip 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
30x27 +2 reps x26 +3 reps x12
15x25
5x20 John meadows is the devil.
CABLE EZBAR CURLS
super strict reps ramped to
150x10 ~ pretty clean but my front delts assisted more than I’d like them to on the last rep. let it down with a lengthened negative.
140x10 +2 reps, cheated the last 2 up a bit, down with a long negative.
PINWHEELS
50x10 +2 reps
45x10 +2 reps
cheated last 2 reps on both sets.
cross-body hammer curl vs pinwheel… tomato, tomahto?
STRETCHED CABLE HAMMER CURLS
40x15 RL (12-15) +3 reps
30x15 RL (12-15) +3 reps
K PIPE CURLS
20x25
post meal: def not 1 lb of meat between baked salmon and beef stew. threw in a bit of eggplant, stewed potatoes, carrots and raisins.
nice rows.
lol at those last reps being sloppy…
How do you like those pinwheel curls man?
I’ve been doing them for like 6 weeks or so and I’m still not sure how I feel about them.
It’s really easy to go too heavy but still get it up, know what I’m saying?
Fucking love Tyson. Saddest story in pro sports history, bar none. Coincidentally, was listening to Pandora and that Massive Attack song had JUST finished when the vid started.
Still killin’ it in here dude.
got the day off unexpectedly. decided to SFW.
breakfast: 10 egg whites, 4 pop tarts, 1 cup white rice
LEGS (HAM DOMINANT)/TRAPS/CALVES
AM SESH
CONVENTIONAL DEAD, belted and chalked last set with mixed grip. decent speed. called it due to back rounding and fatigue.
cycle 6 working max 395
week 1: 255x5, 295x5, 335x5+(8)PR +2 reps
BB SHRUG, in the power cage.
315x10 x6, lost grip, x2 (8) x4, lost grip, x1, lost grip, mixed grip x2 (6) chalked.
225x25 strapped.
DEADSTOP SLDL
245x7 (8)
235x8 (8)
FRONT SQUAT, with straps.
no good. did 5 or 6 air squats and my right hip flexor started hurting already.
BULGARIAN SPLIT SQUAT
40 2x10 LR, no pain there.
SEATED LEG CURL
210x15 (15) x10 (10) x8 (8)
195x10 (10)
180x10 (10) 2 drop sets
meh form.
STANDING GASTROC RAISE
195x10 (10) x8 (8) x 6 (6)^
180x8 (8)~
165x8 (8) ~
post meal: classic big smash burger (8 oz patty) from smashburger with a side of sweet potato fries and sweet tea
[quote]krazykoukides wrote:
How do you like those pinwheel curls man?
I’ve been doing them for like 6 weeks or so and I’m still not sure how I feel about them.
It’s really easy to go too heavy but still get it up, know what I’m saying?[/quote]
I fixed that by giving them a really hard squeeze at the top, and controlling the negative
[quote]WhiteFlash wrote:
Fucking love Tyson. Saddest story in pro sports history, bar none. Coincidentally, was listening to Pandora and that Massive Attack song had JUST finished when the vid started.
Still killin’ it in here dude.[/quote]
yup it’s a shame, I always wonder what could’ve been if Cus D’Amato had lived ten more years and helped keep Mike focused. we’ll never know.
← just an old fart trying to look good in his bday suit, thanks brother
me before lifting, circa 2005-2006 (wild guess based on the release of Guitar Hero)
holy DYEL.
pre meal: about 2 cups white rice, maybe 8 oz chicken
PM SESH
HS SHRUGS
4.5pps x10
4pps x10
LEG EXTENSION/CALF MACHINE SHRUG
195x15 (15) x10 (10) x8 (8)^
180x10 (10) hold and squeeze.
165x10 (10) rep 3 drop sets hold and squeeze to 2 RL single leg drop sets.
285x15 (15) 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 x10
25x10 hold and squeeze.
90x15 (15) x12 +2 reps (10) x10 +2 reps (8) x10
post meal: still a bit full from last meal plus HP, so I had 100g Carnivor. vanilla caramel is my new fave.
breakfast: 5 pop tarts, 10 egg whites scrambled with some greens
CHEST/SHOULDERS/TRIS
AM SESH
OHP+FLAT BENCH
SEATED DB SHOULDER PRESS
75x9 +1 rep PR +1 rep last one was a grinder.
FLAT BB BENCH
245x1, went up pretty fast. bar path felt good.
225x9, had a grinder left in the tank.
FLAT DB BENCH 2-3 sec negative, explosive press, squeeze at top.
85x10 +2 reps PR +2 reps oof last one ground like coffee.
80x9.5^ +1.5 reps
40x10 dat pump.
HS SHOULDER PRESS stopped short of lockout, constant TUT as per the King of Beef.
75ps x10 +2 reps
70x9^ +1 rep
45x10
metcon - stair sprints starting at level 12 for 1 min up to level 18 for 15 secs, 1 min rest IBS., total time 12-13 min. +2 levels
post meal: about a pound of pot roast.
note: despite eating around my bw in carbs yesterday at work to aid recovery from Saturday’s leg sesh, I didn’t appear or feel any more bloated. so I decided to add more carbs to training days. I mixed about 50g worth of carbs from sucrose/dextrose into my intraWO shake of two scoops HP, and the increase in work capacity and recovery was apparent, especially with metcon.
pre meal: 3 pop tarts (ran out), 5 or 6 samoas and a slice of multigrain bread, and 50g Carnivor.
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
40x10 RL^
LEANING CABLE LATERALS
30x15 hold at top (15) +4 reps
drop
30x8 partials
drop
20x15 hold at top (15) +4 reps
drop
20x8 partials
pick up
40x15 partials
R then L goddddd def like/hate it better this way
PUSHDOWNS
72.5kg x15 +2 reps, cheated last 2 reps (15) x10 cheated last rep (10) x8 (8)
62.5x10 (10)
52.5x10 (10)
drop to overhead rope, Cordova extensions and kickbacks
PEC FLYE
120x15 (15) x10 (10) x8 (8)^
100x (10)
80x (15)
drop sets to stretched reps
post meal: hoping to scrounge up 100g pro from leftover pot roast and vienna sausages, maybe egg whites
definitely pulled something in my left side, I think part of my external oblique, probably while cheating a right-side lateral wtffffff. it hurts down by my last left rib. sleep sucked last night, moving sucks, especially when bending to my right and extending that left oblique or twisting to the right.
training is gonna be interesting today.
Damn, lame bruh. Have you tried foam rolling it at all or doing light, static stretching?
Seems obvi, but sometimes the simple, little easy fixes work the best.
Hopefully it’ll just be one of those nagging injuries that tends to just… go away during a workout, haha.
What’s up man? Just showing some love and in for all the gainzzzz.
You’re pressing is pretty strong I noticed looking through your log. Have you always just been good at pressing?
[quote]SSC wrote:
Damn, lame bruh. Have you tried foam rolling it at all or doing light, static stretching?
Seems obvi, but sometimes the simple, little easy fixes work the best.
Hopefully it’ll just be one of those nagging injuries that tends to just… go away during a workout, haha.[/quote]
lol dude this one’s in a rough spot. it affects everything, even walking or going up stairs. I don’t wanna touch it til later this week. got through today’s sesh np though.
breakfast: 5 pop tarts, 10 eggs (1 whole, the yolk fell in)
BACK/BIS
AM SESH
WGLP
195x8
180x10
165x12
CGLP
210x8
195x8
180x10
OL SKOOL VBAR ROWS IN TEH CORNER
4 plates x8, better control.
3.5 plates x10
ONE-ARM BB ROW
2 25’s x10, add 10 lb
given the nature of the injury, I figured that starting on this movement would be smarter than trying to get 20 reps with the 125 DB. my lats got hit a bit higher up than they did with the DB rows. not sure if I can tweak my positioning to hit the lat lower.
STANDING HS LOW ROW
95psx12 +2 reps
90psx12^
metcon - jump rope alternating 30 sec skipping @8-9/10 difficulty with 1 min rest for ~10 mins
post meal: 100g Carnivor. We have to see a venue tonight, so I’m trying to cut down on digestion time for this meal.
[quote]Spidey22 wrote:
What’s up man? Just showing some love and in for all the gainzzzz.
You’re pressing is pretty strong I noticed looking through your log. Have you always just been good at pressing?[/quote]
hayyyyy I feel the brolove no homo all bromo
well thanks man, I never looked at my pressing that way (especially that !??&$@!!?$&@ OHP) but I appreciate you mirin. umm seeing as how my chest isn’t great and neither are my shoulders, I’ll attribute that to my triceps. dem gunz are around 17" atm.
lol I just remembered that about 3 years ago, 2 years before I started making real progress, I was stapled by 225x3 1/2-3/4 reps on the bench press. so, I haven’t always been good at pressing.
forgot to post this last night:
pre meal: 8 oz chicken, 5 pop tarts
PM SESH. was in a hurry, had to go see a venue with my fianc�©e so I cut out rear delt swings and bicep work.
SEATED CG ROW/20 REP BAND PULL APARTS
165x12 (15) x8 (10) x7 (8)
150x9 (10)
135x9 (10)
drop 90x10 wide grip stretch and squeeze drop 60x12 wider grip stretchhhh and squeeeze
STRAIGHT ARM ROPE PULLOVER/FACE PULLS
140x12 (15) x10 (10) x8 (8)
120x10 (10)
100
drop kayak rows
80x5 MLR drop 60x5 MLR
150x10 x10 x10
140x10
130x10
CABLE EZBAR CURLS
super strict reps ramped to
150x8 -2 reps, short rest.
140x8 -2 reps
dropped down the stack to hammer rope curls and single arm stretched hammers
post meal: frontega chicken sandwich, a bag of chips, iced tea and a fruit pastry thing from Panera
woke up at 200 lb (+3 lb) which I’m sure is mostly bloat and poop. i don’t look bloated though.
Bro, I remember being stapled by half reps with 135!