[quote]Jab1 wrote:
Bro, I remember being stapled by half reps with 135![/quote]
damn and now you’re doing speed reps with it. dontcha just love progress?
weighed in at 199 and change looking and feeling dry and tight. my ab pinches confirmed that I did lose a bit off the belly (averaged out to 3mm over 3 weeks) while gaining 5 pounds. hopefully I can keep this up over the next few months.
eating was all kinds of fucked. I had three meetings today and left work early (wasn’t sure if I could). we ordered honey glazed BBQ chicken, cornbread and chocolate mousse cake as a going away party for one of the girls at work. shit got me bloat. also had a scoop of Carnivor and a pop tart preWO.
decided to do chest/shoulders/tris today, was supposed to do quad-dom leg day but it’s better this way.
whole sesh took like two hours fack.
INCLINE BB BENCH, down to chin, up to short of lockout.
225x1
205x9 (10) +1 rep
CGBP
245x1
225x7.5 (10) -1/2 rep lol I think I had my toes too far back here.
INCLINE DB PRESS 2-3 sec descent, explosive press, squeeze pecs at top.
75x10 (10) +5 lb, the last one was 85% tricep.
70x9 (10) +sequence, -1 rep, last one was also mostly tricep.
HS SHOULDER PRESS squeeze delts, stop short of lockout.
70ps x10 (10)
65ps x10 (10), last one ground a bit about halfway up.
HS SHRUGS
random for trap pre exhaust
HEAVY PARTIAL STANDING LATERALS/BAND LATERALS
50x20, too heavy
45x22, almost there
40x25
40x25
drop
15x25 full ROM glass laterals
band 1 coil x15 RL to 10-11/1-2 o clock
medial delts are more toasted than ever, and I sense that this movement sequence allows for a lot less swinging/cheating that might lead to the same injury I have now.
PUSHDOWNS
77.5kg x14 +1 rep, cheated last 2 reps x10 (10) cheated last 2 reps x8(8) cheated last rep
67.5x10 (10) +1 rep, cheated last rep
57.5x10(10) +3 reps, cheated last rep
drop to overhead rope
drop 7.5 Cordova extensions 3x15
drop 2.5 cable kickbacks
PEC FLYES
120x15 x10(10) x8(8)
100x10(10)
80x15
drop sets to stretched reps and 1.5 reps
post meal: sushiiiii. macros are all fucked today.
Dude, for the record. If I ate out 1/80th as much as you do, I’d probably be back to 350 lbs. Christ man.
Sure you’re not on the 'formin?
Why no quad focused day broseph??? YO SLACKIN ON YO LEGS.
[quote]SSC wrote:
Dude, for the record. If I ate out 1/80th as much as you do, I’d probably be back to 350 lbs. Christ man.
Sure you’re not on the 'formin?[/quote]
idk man I don’t think I eat out that much. also consider that I’ve been doing these fucking two a days, with metcon after the AM sesh and supersets/active rest for the PM sesh = more caloric output.
I also be on dat INDIGO.
I scrapped my long term goals. the only long term goal that matters to me is to be jacked and ripped enough to make my fiancée go “Channing Tatum who?”. if you ask me, he looks pretty small anyway…
I want my girlfriend to say the same… fuck channing tatum, it’s all about Anthony Arena 
[quote]XArena wrote:
Why no quad focused day broseph??? YO SLACKIN ON YO LEGS.[/quote]
lol I needed more time to figure out exactly what movement hurts and putting a loaded barbell on my back didn’t seem like a good idea just yet. so if I avoid thoracic flexion and extension or rotation of the left obliques, I should be fine.
also if I squatted today, leg drive would’ve been fucked for chest/shoulders/tris tomorrow. seewutididthere
[quote]XArena wrote:
I want my girlfriend to say the same… fuck channing tatum, it’s all about Anthony Arena :)[/quote]
get yo chest and delts big bro
[quote]fr0IVIan wrote:
[quote]XArena wrote:
I want my girlfriend to say the same… fuck channing tatum, it’s all about Anthony Arena :)[/quote]
get yo chest and delts big bro[/quote]
big everything brah
just do leg press I wanna get big, but first I wanna see how strong I can get at 155. I wanna get a 3xbw squat and deadlift at 165 before I get swoooooleeeeeee, unless it’s way too hard to get 3xbw, then ill just start packin on the muscleeeee
[quote]XArena wrote:
just do leg press I wanna get big, but first I wanna see how strong I can get at 155. I wanna get a 3xbw squat and deadlift at 165 before I get swoooooleeeeeee, unless it’s way too hard to get 3xbw, then ill just start packin on the muscleeeee[/quote]
hey at least you’ve got your big lifts figured out at your age. in ten years you’ll be wayyyy past where I am now.
That’s true aha. In 10 years you’ll be way passed where you are now as well man. You’re gunna be big and ripped as hell in like 3 years, I see it now, you’ll be on the cover of mens health!
[quote]XArena wrote:
That’s true aha. In 10 years you’ll be way passed where you are now as well man. You’re gunna be big and ripped as hell in like 3 years, I see it now, you’ll be on the cover of mens health! :)[/quote]
lol the guys on men’s health are kinda small… gotta get dat muscle&fitness bod
that’s if my body holds together that long
It’s still an accomplishment to get on a mens health cover
Why wouldn’t it hold up that long? haha
yea that’s true. those guys are still in better condition than me.
between my right hip flexor blowing up on squats, right upper back strained a couple weeks ago and now this left oblique thing, I am not 100%. getting around the gym yesterday was uncomfortable and sleeping last night sucked again. my left oblique hurt every time I shifted my weight in the bed.
Man you need to find a doctor or something to fix you up, you’re getting broken 
lol nah it usually happens when I get too loose with my form. I’m pretty sure the right upper back was from trying to get to 125x20 DB rows, and the left oblique thing was from cheating lateral raises.
it’ll be a week or two but I’ll heal up as long as I stop doing stupid shit.
No more cheating on exercises 
breakfast: 5 pop tarts, 8 oz pork shoulder
LEGS/TRAPS/CALVES
LEG PRESS feet low and together, pointed out slightly, no lockout, push through toes.
5pps x10, x10
4pps x12
3pps x15, 2-3 second descent.
feet higher and shoulder width, push through heels.
5pps x10, x10
4pps x10
3pps x15, 2-3 second descent.
BB SHRUGS
315x10 (10) x8 (8) x8 (6) chalked. still not dominating this weight. maybe I’ll go up to 12 reps for the first set next sesh.
225x25 strapped.
bench press grip.
STANDING GASTROC RAISE
195x10 (10) +feel x8 (8) x 6 (6) +feel
180x8 (8)
165x6 (8)
metcon: alternating sets of wide/neutral/close-grip chins and AMAP pushups with 45 sec rests for 10 mins
post meal: 100g Carnivor, also to further speed digestion, I’m saving my second dose of creatine for before my 2nd session.
I successfully managed to stay away from squats and deadlifts today, and getting into position for shrugs went off without a hitch. my inner quads got worked but my hams and glutes didn’t get that freshly raped feeling that only squat and SLDL can provide.