wasn’t really expecting to train today but I managed to get a session in.
breakfast: 5 pop tarts, 50g Carnivor
did the same warmups I did last time out for squats, but my hip flexor blew up again. might be time to cut my losses. figured I’d just hit shoulders instead.
SEATED DB SHOULDER PRESS
ramp to
75x8, RP x0
HS SHOULDER PRESS
80ps x10
75ps x9
DB PARTIAL LATERALS/BAND HIGH LATERALS
35 4x25 these are starting to hurt less, and I’m able to get more ROM later in the sets. the first set was almost easy.
band 1 coil 4x15 alternated starting right and left sides
drop 15x25
drop 5x25 with a pause and squeeze at the top
drop arms flapping like a bird, holding and squeezing my delts at the top. scoff if you must but after all those drop sets these hurt.
pretty disgusted with the squat and not getting at least 1MR on DB press, though I did do arms yesterday, tris are a little toasty and I drank too much/slept too little.
[quote]fr0IVIan wrote:
BW 1/2012: 206 lb caliper BF: 21.32% Bod Pod (actual): 26.8%
BW 6/2012: 201 lb caliper BF: ~15% Bod Pod (estimate): 20%
progress.[/quote]
Fuck yeah man. I don’t know progress that can be any more pronounced than that for a natty![/quote]
can I not be natty anymore =[/quote]
buy more indigo[/quote]
too spensive, not enough bang for the buck… I got a wedding to pay for… if i’m gonna pay that much every 4-6 weeks, I want results better than “well I don’t think I look fat… all the numbers are going the right way…” I want “got damn I’m swhol3”
[quote]fr0IVIan wrote:
BW 1/2012: 206 lb caliper BF: 21.32% Bod Pod (actual): 26.8%
BW 6/2012: 201 lb caliper BF: ~15% Bod Pod (estimate): 20%
progress.[/quote]
Fuck yeah man. I don’t know progress that can be any more pronounced than that for a natty![/quote]
can I not be natty anymore =[/quote]
buy more indigo[/quote]
too spensive, not enough bang for the buck… I got a wedding to pay for… if i’m gonna pay that much every 4-6 weeks, I want results better than “well I don’t think I look fat… all the numbers are going the right way…” I want “got damn I’m swhol3”
[/quote]
you gonna take the plunge?
[quote]fr0IVIan wrote:
training day diets look like this so far:
0500 4 caps indigo
0540 get out of bed
0730ish finish eating 5 pop tarts, 10 egg whites
0930-1100 AM sesh, 2 scoops HP and ~60g carbs from Gatorade
1200-1300 1 lb meat
1500ish 4 caps indigo
1540 5 pop tarts, 50g pro from meat or pro powder depending on how much time I have
1630 PM sesh, 2 scoops HP and ~60g carbs from Gatorade
1800ish 1 lb meat
comes out to 3000 kcal give or take. the next ~250 kcal will come from dry roasted almonds at night.[/quote]
So are are you trying to lose weight?
Your doing two training sessions per day at 3000 calories?
I feel like I missed something, sorry for the mental lapse.
[quote]fr0IVIan wrote:
training day diets look like this so far:
0500 4 caps indigo
0540 get out of bed
0730ish finish eating 5 pop tarts, 10 egg whites
0930-1100 AM sesh, 2 scoops HP and ~60g carbs from Gatorade
1200-1300 1 lb meat
1500ish 4 caps indigo
1540 5 pop tarts, 50g pro from meat or pro powder depending on how much time I have
1630 PM sesh, 2 scoops HP and ~60g carbs from Gatorade
1800ish 1 lb meat
comes out to 3000 kcal give or take. the next ~250 kcal will come from dry roasted almonds at night.[/quote]
So are are you trying to lose weight?
Your doing two training sessions per day at 3000 calories?
I feel like I missed something, sorry for the mental lapse. [/quote]
hoping to recomp and get back to 210 but leaner than 27% bf. it must be working so far, all the numbers are pointing in the right direction. scale weight is going up slowly, weights/reps are going up steadily, lost a bit off my ab pinch.
also hoping to improve my conditioning, as that took a HUGE nose dive in the last bulk.
I’m aware that I may be trying to put my pants on both legs at a time.
the last shoulder sesh on Saturday was disappointing, but it was right after arms day and therefore didn’t count. I was determined to SFW today.
breakfast: 1 carton egg whites, 5 pop tarts
OHP+FLAT BENCH
AM SESH
SEATED DB SHOULDER PRESS
75x10^ PR +2 reps
FLAT BB BENCH
225x10^ no finger nothin spot. tip: accelerate through the press, thanks Stan Efferding!
FLAT DB BENCH 2-3 sec negative, explosive press, squeeze at top.
85x10 yupppp
80x10^
drop 40x10 dat pump.
drop 20x10 flyes, slight pause at bottom, squeeze at top. titties are swhol3
HS SHOULDER PRESS stopped short of lockout, constant TUT as per the King of Beef.
80ps x10 +2.5 reps
75ps x10^ +3.5 reps
drop 45x10
drop 10x15 lateral raises
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
Tripe is paleo post WO nutrition. Immediately after the cavemen sprinted down the aurochs, they’d tear directly into its organs with their teeth and eat the tripe.
So why are you not fucking some aurochs’s shit up right now??? It’s functional
OL SKOOL VBAR ROWS IN TEH CORNER, toes up to BB nut, feet wider than shoulder width apart.
4.5 plates x6 christ my lats almost detached when I put the bar down
4 plates x10 clean up last 2 reps
[quote]hastalles wrote:
This is the secret that no one knows.
Tripe is paleo post WO nutrition. Immediately after the cavemen sprinted down the aurochs, they’d tear directly into its organs with their teeth and eat the tripe.
So why are you not fucking some aurochs’s shit up right now??? It’s functional
[/quote]
if I get it from the supermarket, does that make it only half as functional
[quote]hastalles wrote:
This is the secret that no one knows.
Tripe is paleo post WO nutrition. Immediately after the cavemen sprinted down the aurochs, they’d tear directly into its organs with their teeth and eat the tripe.
So why are you not fucking some aurochs’s shit up right now??? It’s functional
[/quote]
also not fucking up some auroch’s shit right now because i’m outtie
