[quote]XArena wrote:
No more cheating on exercises ;)[/quote]
well, there’s good cheating, which is safe and leads to gainz, and there’s dumb cheating, which only gets you hurt. so, no more dumb cheating. I’m doing my laterals differently now though so that won’t happen again, and what’s even better is that the delt rape is harder.
changed the avi to reflect a 1 year progress pic. 17 lb gain in lean mass… dece. would be more if I wasn’t squatting baby weights.
pre meal: 5 pop tarts and 8 oz pork shoulder
PM SESH
HS SHRUGS
4.5pps x10, x10 +1 set
4pps x12
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. serious yoke pump.
had to cut out knee raises due to the injury and seated calf raises due to time.
post meal: some grilled chicken salad and beef jerky, probably <50 g pro
[quote]fr0IVIan wrote:
changed the avi to reflect a 1 year progress pic. 17 lb gain in lean mass… dece. would be more if I wasn’t squatting baby weights.[/quote]
Nicely done, 17 pounds of lean mass = work.
[quote]JLone wrote:
[quote]fr0IVIan wrote:
changed the avi to reflect a 1 year progress pic. 17 lb gain in lean mass… dece. would be more if I wasn’t squatting baby weights.[/quote]
Nicely done, 17 pounds of lean mass = work.[/quote]
thanks bro. where you been? do you still keep a log?
I was hoping to get an upper push session in today, but we didn’t leave for home early enough and we were forced to take an alternate route home besides. oh well.
however, what’s worth noting is that when we left for upstate NY on Friday, my left side was definitely uncomfortable, about 5-6 on a pain scale of 1-10 and sleeping Friday night sucked. it still bothered me a bit when we went riding on the quads on Saturday. I woke up on Sunday and bam, it was gone.
it must be that clean air and pancake breakfasts that heal me up so well when I’m up there. oh, and a few TRUE days off with rest from the gym and work might have something to do with it too.
[quote]fr0IVIan wrote:
thanks bro. where you been? do you still keep a log?[/quote]
I have been around just busy with personal stuff. Also, just paper log books right now but I am looking to get a picture update in the profile.
[quote]fr0IVIan wrote:
changed the avi to reflect a 1 year progress pic. 17 lb gain in lean mass… dece. would be more if I wasn’t squatting baby weights.[/quote]
Very nice progress. Good stuff
[quote]JLone wrote:
[quote]fr0IVIan wrote:
thanks bro. where you been? do you still keep a log?[/quote]
I have been around just busy with personal stuff. Also, just paper log books right now but I am looking to get a picture update in the profile. [/quote]
cool man, I wait with bated breath. you’ve made some nice progress as well.
[quote]hastalles wrote:
[quote]fr0IVIan wrote:
changed the avi to reflect a 1 year progress pic. 17 lb gain in lean mass… dece. would be more if I wasn’t squatting baby weights.[/quote]
Very nice progress. Good stuff[/quote]
thanks broStalles
I managed to bloat and constipate up to 203 and change after another weekend upstate, but after two days at work I weighed in at 199 today. MOAR CARBZ PLZ. I messed up though and didn’t mix gatorades into my intraWO drink #meatheadproblems
CHEST/SHOULDERS/TRIS
OHP+FLAT BENCH
SEATED DB SHOULDER PRESS
75x8, RP x1 -1 rep
FLAT BB BENCH
245x1, I thought it was gonna be heavy based on the 225x3 I did just before it, but it went up without a hitch.
225x10, got a finger spot on the last rep. bar path was good until the 8th or 9th rep when I touched a smidge too high at the bottom, it may have thrown me off, or I may be a pussy.
FLAT DB BENCH 2-3 sec negative, explosive press, squeeze at top.
85x10 PR FORM
80x10 +1/2 rep
40x10 dat pump.
HS SHOULDER PRESS stopped short of lockout, constant TUT as per the King of Beef.
80ps x7.5 +5 lb ps, -2.5 reps
75x6.5 +5 lb ps, -2.5 reps
45x10
metcon - stair sprints starting at level 12 for 1 min up to level 18 for 15 secs, 45 sec rest IBS., total time 12-13 min. -15 sec rest
post meal: lol 14 oz of week old pork shoulder that I froze last Friday (tastes fine, thank you slow cooker) and half a scoop of Carnivor
Pictures show you making all KINDS of GAINZZ
keep it up
[quote]Spidey22 wrote:
Pictures show you making all KINDS of GAINZZ
keep it up[/quote]
thanks Spiderbro. going for dem rebound/recomp gainz naow
[quote]fr0IVIan wrote:
I was hoping to get an upper push session in today, but we didn’t leave for home early enough and we were forced to take an alternate route home besides. oh well.
however, what’s worth noting is that when we left for upstate NY on Friday, my left side was definitely uncomfortable, about 5-6 on a pain scale of 1-10 and sleeping Friday night sucked. it still bothered me a bit when we went riding on the quads on Saturday. I woke up on Sunday and bam, it was gone.
it must be that clean air and pancake breakfasts that heal me up so well when I’m up there. oh, and a few TRUE days off with rest from the gym and work might have something to do with it too.[/quote]
You were in upstate? I’m upstate, dawg! Where abouts?
And to echo what others have said… great new avatar, man. You’re making awesome progress. Your chest looks a lot thicker!
[quote]krazykoukides wrote:
[quote]fr0IVIan wrote:
I was hoping to get an upper push session in today, but we didn’t leave for home early enough and we were forced to take an alternate route home besides. oh well.
however, what’s worth noting is that when we left for upstate NY on Friday, my left side was definitely uncomfortable, about 5-6 on a pain scale of 1-10 and sleeping Friday night sucked. it still bothered me a bit when we went riding on the quads on Saturday. I woke up on Sunday and bam, it was gone.
it must be that clean air and pancake breakfasts that heal me up so well when I’m up there. oh, and a few TRUE days off with rest from the gym and work might have something to do with it too.[/quote]
You were in upstate? I’m upstate, dawg! Where abouts?
And to echo what others have said… great new avatar, man. You’re making awesome progress. Your chest looks a lot thicker!
[/quote]
lol middle of nowhere aka Vermontville, about 15-20 minutes from Lake Placid, bit closer to Saranac Lake. the closest gym I’ve seen there is Keene Fitness in Keene Valley. where you at?
thanks man… lol I got comments (and feels by females) on my chest the other day at work, feelsgoodbro
pre meal: 5 pop tarts and 7 oz of braised beef
PM SESH
HS SHRUGS pre exhaust.
random xsum with squeezes
band 1 coil 4x15 LR
DAMN YOU JOHN MEADOWS THESE HURT SO BAD #swolovfoshoulders
130x12 (15) x8 (10) x8 (8)
110x10 (10)
90x15 (15)
drop sets to stretched reps and top 1/2 reps
abz: standing rope crunches 92.5kg x10 x10 x9 +1 rep
post meal: Panera pick 2 - 1/2 frontega chicken sandwich and 1/2 strawberry poppyseed salad, easily over 400 cals with just the sandwich
how’s being old?
[quote]spar4tee wrote:
how’s being old?[/quote]
fuckin sucks, don’t let it happen to you.
I wonder sometimes what I could’ve become had I trained like this at your age… le sigh
I don’t think there is 1 John Meadows exercise that doesn’t hurt…Lol
[quote]austin_bicep wrote:
I don’t think there is 1 John Meadows exercise that doesn’t hurt…Lol[/quote]
I’ll do whatever it takes as long as I get boulder shoulders…
breakfast: 5 pop tarts, 10 eggs (1 whole always manages to fall in)
BACK/BIS
WGLP
195x8
180x10
165x12
CGLP
210x8
195x8
180x10
OL SKOOL VBAR ROWS IN TEH CORNER, toes up to BB nut, feet wider than shoulder width apart.
4 plates x10 +2 reps yea oh yeaaa
3.5 plates x10
foot positioning has been wildly inconsistent here. gotta fix that.
ONE-ARM BB ROW
2 25’s + 10 lb x10^ RL +10 lb
STANDING HS LOW ROW
100ps x12 RL +5 lb
95ps x10 (12) RL +5 lb -2 reps
metcon - jump rope alternating 30 sec skipping @8-9/10 difficulty with 1 min rest for ~10 mins
post meal: 1 lb grilled salmon
