Growing The Fro Out

Training Training Logs
81

3 days off from the gym because of work. I forgot that it closes at 8 on the weekends, so I was unable to get some calf work in.

eggs, oatmeal, bananas and pb for breakfast.

chesticles

ncline bench
205x7.5, touch spot on what should’ve been the 8th rep, but I didn’t touch my chest. after the 7th rep I knew the last one was gonna be trouble.

flat bench
225x8. man this shit is heavy today. I should expect this though, being the first week at a higher weight.

incline bench
205x3 x3
185x7
165x9

flat bench
225x4 x4
205x6
185x8

cable flyes
70x15^. WHY DO I ALWAYS LOSE COUNT
70x11 x9
60x11
50x12
burnouts

I noticed that on the incline bench my left wrist was not in line with my elbow, it was slightly behind it on some reps. I should pay closer attention to this in warmups.

post-meal was pasta, chicken cutlets, Gatorade and a reese’s cupcake.

82

got in a meal of a big plate of filpino-style spaghetti with some EVOO over it and some pieces of chicken breast before going back to the gym.

I was in a rush again and decided to just do rows/back thickness instead of the whole back routine. I’m always super gassed doing them as part of the whole routine, and I think I could be progressing more quickly if I broke the two parts up.

backaracks

pendlay row
175x10^… or 11… or 12

db row
110x10^… or 11…
110x8 regular
100x11 regular
90x12 regular

pendlay row
155x12. no time, no rest, running late, breathers at reps 7 and 11
bb row
135x12. ah fuck I thought I had to get 12 reps not 13.

seated cable row 
135x15. cheated the ast four reps more and more, bis were doing the work on the last two.
120x9 barely any rest
105x8 barely any rest
burnouts

post-meal at PF Chang’s. not sure what I’m getting yet but def a white rice/lean meat meal.

edit: post-meal was their Chang’s spicy chicken (lightly breaded diced chicken breast), a bowl of white rice and two glasses of their ginger beer (ginger, lemon juice and cane sugar).

i’ve been getting headaches all over lately, and it reminded me of how i used to get headaches from the yohimbine in HOT-ROX extreme. i checked my blood pressure with my grandma’s bp machine and it came out to 168/80!!! at first i thought, SHIT that is not good. then i checked the cuff size and the cuff is about 3 inches too small >_<

i’ll have to check it again at work…

83

fuuuaaaaaa

symposium all day until 5 again today. it sucks having to sit here and listen to people drone on about shit I couldn’t care less about, but at least I get to eat. I packed a loaf of bread, about a pound of roast beef, a slice of skim cheese for each sandwich, sweet peppers, must-a-kraut spread on the bread, a cup or so of dry roasted almonds, a protein/Gatorade/EVOO shake, and 1.5 pbj sammich (short 1 slice of bread for one of the pbj’s, lol). if my numbers are right, I have under 2500 calories to eat between now and 5pm.

I’ll edit this later for deadlift/shrugs.

so we got out an hour and a half earlier than I thought. I managed to eat two more sandwiches on the half-hour drive home (almost puked twice). damn whole wheat gets me all kinds of bloated. I need to make quinoa bread or something. or maybe I’ll try a gluten-free bread.

PULLLLLLLL

5/3/1 deadlift
cycle 1 working max 300
week 1: 195x5, 225x5, 255x5+(9)
I left rep 10 off the table, rep 9 was slower than the rest.

GM
95x10^ had to slow down by the end but did not cheat.
85x11
75x12

bb shrug
255x10^ e z.

db shrug 
110x10^. lol.  just… lol.

bb shrug
255x8 x8
235x11
215x13

db shrug 
110x11 x11
100x12
90x9 5 second holds. hahaaaa eat shit, me from last week!

lying leg curl
90x12 x7.5 x6.5.  better control than last week.
75x8

calf machine shrug
255x15. pretty much dominated this but what’s one more week at this weight gonna hurt…
255x11 x9
240x13
225x15
burnouts

post-meal was some leftover white rice, roast chicken, fried fish and Gatorade.  I had nearly no appetite but I think the bloating from the sandwiches plus having to take a dump didn’t help.

84

had a committee report-out this morning, so I filled my shaker cup with oatmeal, casein and natty pb and took it with me for breakfast. when I got home about 3 hours later, I had a grilled chicken salad, some quinoa, and bananas for my pre-meal.

shoulders

bb ohp
135x10^ easy enough.
135x8 x7
115x9
95x10

front db raise
25x15. might be going too high and over to the middle, I can feel some upper pec and trap stimulation.  pinky might be too high, some tension on the elbow.  but by rep 10 I was also feeling stimulation deep inside my shoulder… at the medial insertion?
x13 x13
20x14
15x15

db lateral raise (pour the pitcher)
25x11 x9 x10. much better feel in the delt when doing one arm at a time.
20x13
15x15

cable lateral flye
20x15 x12 x12. no rest alternating arms, strict form with hold at top.

face pull
100x10 x9 x8
90x8
80x8. I stopped the sets when I stopped feeling tension in my rear delts.

reverse cable flye
7.5kgx10 x7 x6. all full rom.
7.5kg 7 full + 7 short
6+6
6+6. next time I’ll superset full rom with short rom, I get better stimulation of the rear delts.

went home, downed a meal of skinless roast chicken, white rice, and p/c/bcaa shake. didn’t have enough time to digest a meal plus eat another pre-meal, hence the shake. went back to the gym for back width.

back width

wide grip pullup
BWx8 x8 x7
neutral
BWx8 x7 x7
close
BWx6 x5 x5 grip failing. use chalk next time?
I decided to go back to BW so I could pull up from a dead hang with a hard squeeze at the top. worked wonders, my lats were swole by the second or third set of wide grips and my bis were nowhere near as toasted as they had been with the extra weight.

wide grip lat pulldown
180x9 x9 x5. could not go all the way down, called it.
165x12
150x11. grip was on fire by the 9th rep but good thing I packed my Tampax. I gritted my teeth and busted two more reps out.

rope straight arm pulldown
100x11 x10 x10
90x10
80x10
burnouts. walked out of the gym with SEVERE imaginary lat syndrome.

there was no meat at home, but I still had about a pound of roast beef. so, I made sushi rolls with roast beef and white rice.

85

[quote]fr0IVIan wrote:
there was no meat at home, but I still had about a pound of roast beef. so, I made sushi rolls with roast beef and white rice.[/quote]

you know how to make sushi? legit sushi? o.O

86

lol if you can call it that. I put the white rice on the roast beef and rolled it up. tada, roast beef sushi roll.

woke up feeling like I got hit by a truck… but also with that awesome dry and shredded feeling.

Imgur

yes, that is my serratus dammit! I thought I saw it in there. my chest is finally popping out somewhat without even trying or being super lean and my shoulders are more filled out instead of looking flat. I’ve been trying for YEARS to get these results… if I had only started doing what I’m doing now at the beginning…

87

Awesome pic bro! It’s amazing how big of a difference a few adjustments with a diet can make, or when you finally get figured out how your body really reacts to stuff. Good shit man.

Lol @ severe ILS.

88

yeaaaaa buddy meathead problemsss

89

pre-meal was two packets of oats, two tbsp of natty pb, ten eggs (two whole eight white), and two bananas. I haven’t posted meal amounts in detail recently because, well, I know how much I’m eating and it hasn’t been a problem… until today. I pooped lovely two times already (before and during breakfast), so I figured breakfast would go down np.

but as I was getting ready for the gym, I was feeling really full and nauseous up to the point where I gagged while I was talking to my gf on the phone and I was sure I had to puke. I took some deep breaths and sat down and it seems to be staying down.

wtf meathead problems?? getting to this point of nausea after eating is a first.

90

squat/calves

bb squat
205x10. I had my doubts while warming up, but when I got to the actual work set it actually all went up pretty easy, especially out of the hole, and the first 6-7 reps the bar wouldve lifted clear off my back if I wasn’t holding on to it. I’ll repeat next week and try to go deeper. I should’ve taken a vid of my warmups to see how deep I was really going…

front squat
105x10^ good control, 115 next week. I squat with my legs in the same stance as back squat, but when I get to the bottom I can feel the weight shift to the ball of my foot, though my heels are still on the floor.

bb squat
185x11 (+10lb, +2 reps over last week’s 1st ladder down)
165x15 (+10lb, +2 reps over last week’s 2nd ladder down) holy fuck the last two reps were tough. it’s funny how thinking of gregron’s 135x50 can help me get a few more reps.

front squat
85x14 x13

standing calf raise
150x10^ squeezed out the last rep real well.
150 x7 x6
135x8
120x5

startrac leg extensions
120x15^ no reason why I shouldn’t go down the stack next week.
120x13 x12
105x12
90x12 ahh lol fuck wtf this set didn’t belong in here!! lol stupid extra set…

seated calf raise
90x15^ 100 next week. man I gotta pee.
90 x12 x10
70x9

post-meal was chicken, white rice and Gatorade. I suspect that I might have trouble with my bench setup later today because my legs are shaking just standing up. I’ll see how it goes…

91

I just realized I have never posted pics of my wheels. well it just won’t do to not be held accountable for their development, so here they are before I get called out in my own log, lawl:

Imgur
Imgur

I’m not sure how the side pose works but whatever. here are my legs in their undeveloped glory.

92

God wtf man.

First, wheels are looking good considering the weights you’re using for them, so that’s awesome (no offense meant by the weights of course, I’m sure you know what I mean.)

Second, and more importantly, WTF at your arm thickness man. You’re lucky. I think my arms a good 1-1.5+ inches bigger than yours, but you got those sick bellies/attachments that make them look full as fuck from the front. Consider yourself lucky, sir, this is a luxury!

93

[quote]SSC wrote:
God wtf man.

First, wheels are looking good considering the weights you’re using for them, so that’s awesome (no offense meant by the weights of course, I’m sure you know what I mean.)

Second, and more importantly, WTF at your arm thickness man. You’re lucky. I think my arms a good 1-1.5+ inches bigger than yours, but you got those sick bellies/attachments that make them look full as fuck from the front. Consider yourself lucky, sir, this is a luxury![/quote]

lol no offense taken, ffs my working weight for squat is only 10 lb more than my incline bench, lololwtfimbalanced development. but I’m sure it’ll catch up soon as my bench progress feels like it’s slowing down and squat is just taking off now. however, I’m a big pussy with my leg isolation work =X

as for my arms, worddd? I always thought they looked mad small from the front, and from the side there’s like a two-finger-width gap between the end of the bicep and my forearm. I just measured the left one at under 16.5".

94

running errands took longer than I thought. I had to quick chug two tbsp of natty pb and two scoops of casein while I was getting ready.

incline bench
205x9. lol I got help on the liftoff when I specifically said I didn’t need it, and fingers on the bar for two reps, but the rest was gold.

flat bench
225x10.  spotter “guided” the bar on the last rep.  it grinded a bit anyway. repeat next week.

incline bench
205x4 x3. short-ish rest, running late for dad’s bday dinner… story of my life…
185x7
165x8 (-1 rep)

flat bench
225x4 x4
205x6
185x9 (+1 rep)

cable flyes
35x15 my usual cable station was taken. I used a freemotion dual adjustable cable stack thingy. I think it’s in kg…
35x12 x10
32.5x12
27.5x14
burnouts

post-meal was at the gourmet Chinese place we’ve been going to for years. we had egg drop soup with corn and chicken, Peking duck, steamed sea bass and pan-fried noodles with mixed seafood. so, basically low to medium protein, medium carbs, and HELLOOOO FAT. sooo gooddd. if I can make it to dinner at a friend’s after, there’ll be more goodies.

there was much cleaner food at the 2nd dinner… baked chicken, couscous, baked apples. and a lot of alcohol.

95

shit. I feel like shit. not hung over though. everything below the waist is sore, chest is sore, fml.

time to chug this preworkout and get to it.

96

breakfast was eggs, oats with natty pb and a pear. no nausea this time.

arms

arms

dips
75x9, not bad, not bad. � managed to keep my pecs out of it until the last rep.

CGBP
215x9, lol excellent spot this time, no liftoff, no guiding or touching the bar. � 9th rep was nasty, my front delts had to help get the bar past the sticking point.
195x7
175x8

dips
55x8
35x8

pushdowns� 
120x13 x8 x6
110x7
100x10, tiny hitch on 10th rep.
burnouts

EZbar curl
100x10, slight back cheat on the last 3 reps. � needs cleaning up.

hammer curls
60x7 x5 x5. � needs more squeeze on the brachioradialis.

ezbar curl
100x6 x5

hammer curls
50x7, cheated last 2 reps.
40x10, cheated last 3 reps, the first 7 were squeezed hard at the top.

preacher curl
70x15, cheated last 2 reps.
70x8 x. this stupid machine keeps stabbing me in the rib. � I better switch to another one.
did random sets with standing cable curls.
burnouts

the snow was redic on the way home. tree branches are taking out power lines and sheet.

post-meal was pork chops, white rice and Gatorade.

edit: I did some recovery work, aka shoveling snow. bah I hate wet snow… ees soo hebbyyy.

97

[quote]fr0IVIan wrote:
as for my arms, worddd? I always thought they looked mad small from the front, and from the side there’s like a two-finger-width gap between the end of the bicep and my forearm. I just measured the left one at under 16.5".[/quote]

Yeah man, no bones about it. Here:

Imgur

If those are 16.5 inch arms, then good on you. You have some kind of aesthetics that are going to allow for a full, thick front arm. Don’t worry so much about the insertion point and yadda yadda, you’re doing well anyway. I promise when you walk into a room with 18+ arms the general public won’t say “Wtf! You could fit TWO fingers between that guys’ bicep and forearm!” lol.

98

[quote]SSC wrote:

[quote]fr0IVIan wrote:
as for my arms, worddd? I always thought they looked mad small from the front, and from the side there’s like a two-finger-width gap between the end of the bicep and my forearm. I just measured the left one at under 16.5".[/quote]

Yeah man, no bones about it. Here:

Imgur

If those are 16.5 inch arms, then good on you. You have some kind of aesthetics that are going to allow for a full, thick front arm. Don’t worry so much about the insertion point and yadda yadda, you’re doing well anyway. I promise when you walk into a room with 18+ arms the general public won’t say “Wtf! You could fit TWO fingers between that guys’ bicep and forearm!” lol.[/quote]

bahaha good point. well I’ll try and take a pic with the tape around my arm, maybe I’m doinitwrong.

99

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my elbow is resting on a piece of furniture. an armoire, if you will.

100

so I was helping with someone else’s patient today, I was really nice to her, fluffed her pillow, filled her water pitcher etc. all that bs good nurses are supposed to do.

the patient’s nurse comes back to me and tells me that the patient told her “oh yes, a young man helped me, he was very nice, I think he’s Spanish and heavyset.”

time to go on a crash diet for 12 weeks, 50g carb and 4x/week HIIT…