I love the Javelin press…You just reminded me to program them in… Kev- Merry Christmas to you and yours
Merry Christmas bro 
thanks OG - hope you had a good holiday.
yeah- javilin pressess - are like an ‘Oh yeah movement’
why did I ever forget these
thansk GV!!
I hope everyone had a good good holiday.
we did a big seven fishes here ( yes I know its mis-spelled)
from top to bottom
sardines and soar -
from venice- sardines in sweet and sour onion almost a pickle
with pine nuts and raisins.
baccala
- salt cod in a cold salad dressed with olive oil, olives and hot peppers
hot my wifes family makes it.
seafood salad
mussles, clams , shrimp, crab, octopus
and a new school tuna tartar
with plaintain chips
and clams vongoli rosso
past with clams a bit of tomato
a shit ton of parsley and garlic
unpictured
a crab salad and shrimp cocktail
felt like shit for a few days with cold flu stuffs.
wiped out from cooking all this fish then a few more family gatherings
laid low on christmas day- little man got all kinds of stuff.
I got a GIANT holiday bloat
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Hope you’re feeling better. We have a family seafood feast every Xmas. Lots of clams, swordfish, salmon, and cod. Happy New Year 
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some training
12.29.16
a shit ton of pvc lx ball lunges
yoga stretches
banded walks , squats, air humps etc
A squat wut 385 x1 245x20
B dead 315 3x5 semi sumo sucks
C1 seated ham 5x10
C2 machine pull down 5x10
D ab wheel 3x12
notes
385 was speedy - but felt heavy.
felt like a gear whore
wore sleeves and a belt wrist wraps and a compression cuff on my left elbow
think I hit 335 for 4 .
pulls- wow I suck.
I have NO drive off the floor
tried conventional at 315 and it was bad.
had to pull these semi sumo hook grip.
maybe I have to switch to that
12.30.16
training
pvc at home
768,432,136 dislocates
shoulder and scap
shit face pulls etc
A machine pull downs 5x12
B bb bench bar 2x many 65-185 2x5 210x5
sling shot 205x5 225x3
C1 bw dip 5x10
C2 face pulls 5x 12-15
D1 CSR 5x10
D2 hammer incline press 5x10
E1 hammer curls 40 x 4x8
E2 rolling tris- 40 4x10
F trap bar carry 225 , 275 6 x 10 yds each
notes
uhm the sling shot is the shit.
asside from pressing more then you usually can
it seems to tell me where to put the bar.
I think I might might have pressed 275 for a double in the last ten years.
I think I can get past that with out the slingshot in some months.
hammer strenf - is it just me? do these suck for the long armed
am I so lame in upper body that I can not stand these machines
but they be somewhat joint easy.
I benched and curled .
Happy New Year!
feeling pretty good will check on you people soon
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training 1.2.17
put the holiday bloat to good use.
slow start- mobility a bunch lunges, dislocates stuff
trx stuffs face pulls rows etc
A1 BHNOHP wut 95 4x10
A2 CSR 2 4x10
B Squat wut 315 x 2x7 x 10
C dimel 135 1x20
D walking lunge 45 3 rounds
E trap bar walk 290 6 rounds
F spin bke tabata 8 20/10
notes
really slow start - needed allot to get going
seated OH press- shoulder was super tight
experimenting with barbell stuffs
315x10 - have not done this in a long time
felt good then I felt like shit
dimel- squats crushed me- all I could do
lunges - much needed
trap bar walks- more suck
tabata spin bike - bigger suck
deep recovery headache ice packs
Wow! That food looks amazingly delicious. I watch Food Network more than I watch sports, and those plates could totally be on TV.
Thanks PG!
I am a somewhat serious home cook.
training 1.3.16
pvc lxx ball at home- allot.
bands - dislocates,
TRX inverted row- pushup both off a box 3x10
A1 face pull many x many
A2 bench wut 185 4x5 lame
B1 db csr 60 4x8
B2 low db incline 4x 15 light
C low pulley row - wide 5x10
D db pull over 4x10
E db clean and press 4x8
F abs- HLR - from slings trx fall outs 4x10
Sled- drag - pull 10 x
drag backwards with trx handle - then pull with fat rope
notes
pump and fluff- bench felt heavy-
I used the sling shot for a few additional sets
obviously it need work - lets see what I can do
sled - kicked my ass.
1.5.16 some training
felt good yesterday -should have trained then
felt like asscrack sweat and weak
Mobility stuffs- hips and ankles - but not enough.
lunges and some shit.
A squat bar -95 x15 135 2x5 185-275x5 315 x2 365 5x1
275 x 5 no gas.
B snatch grip dead 135x5 225x5 275 3x5 bleh
C barbell complex
65 3x8
ab roll out x row x rdl x jump shrug x clean & press x good morning x squat
drained from two decent days this week-
stiff and feeble today
1.7.16 training
did a bunch of pvc and lx ball at home
good batch of mobility shit
banded walks dislocates etc
bb complex 3x8 65 lbs
ab roll out x row x rdl x power snatch x squat x lugne
A deads - semi sumo 135-315x5 365 2x2 315x5
B dimel while squeezing a brick - 135 3x20
C air hump 225 5x6
D pendley row 185 5x5
E back raise 5x10 - messed around with db rows doing these
notes-
deads- this is what I can manage
no more leg drive- leg wont move that way anymore
going to see what happens with semi sumo will take anything at this point
dimels with squeeze- at PT they had me squeeze a ball with my thighs while doing abs- or db dead lifts or even RDLs-
got a crazy glute pump from these.
back raises- rowed some light db’s with these
will be working on these.
I have to do a SHIT TON of accessory work to make deadlifts possible. a good learning block
1.10.17
training lower
feeling banged up from work
shit cold and weather
pvc at home- a shitty shit ton
TRX face pulls shoulder stuff, bands disloactes lunges
A1 lying ham curl 5x10
A2 95 135 185 225 all 2x5 275 x5 315 5x5
B BSS 40 4x8
C ab roll outs 3x8-12
notes
no belt on squats-
low back super tight
hips feeling feeling a bit banged up
so I worked on controlling the descent more
all I had time for.
will catch up soon
Be careful with the air humps…the women of NYC won’t be able to handle it !
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true- except you cant ever have too much booty
1.16.17
been a minute sick as fuk
training
pvc at home
lunges lunges lunges- glutes bands shoulders
bb activation complex 65 4x8
row x rdl x good morning x squat
more lunges
A dead off 1" matts dbl oh til 365
135 2x5 225 2x5 275 x5 315 2x5 365 add straps 4x3
B snatch dead eccentric 3-4 second off 2" matt
225 5x5
C front squat 225 3x5
D seated ham eccentri 4x8-10
E1 good girl 5x12
E2 bad girl 5x12
notes
pulled conventional- lacking mobility to get lower
glute and ham attached to fake leg- stiff
no leg drive- these felt slow
put on straps for 365 bleh.
snatch dead eccentric- holy shit.
these are horrible/amazing
eccentric ham curls - more holy shit.
was reading some polliquin stuff about tempo
and came across eccentric snatch deads.
PT was very very big on eccentric some good food for thought
still feeling like poop - not alot of time here to catch up
with everyone.
eccentric deads left me for road kill - still store as fak
1.18.17 train
pvc and lx ball at home
activation
lunges bands TRX
tabata bike sprint 8 20/10 to revive dem legs
more bands lunges dislocates face pulls etc
A machine pulldown 10x10
B push press 65 2x10 clean press 95 2x5 clean press
push 135 2x5 155 2x5 185 2x2
C db clean and press wut 60 5x5
D1 rear dealt cable x over 5x10
D1 pull down with gansta lean 5x10
E1 front delt raise ex bro bar 35 5x10
E2 db lat raise 5x10
F1 hangging leg raise 4x10
F2 barbell roll outs 5x10
notes
glutes low back hams traps shit the entire posterior chain
in deep deep recoevery
bike sprints certainly helped with recovery- but made made me feel like dirt
push press- I think I was doing these with 275 at one point
will get there
db clean and press- uhm these are the shit. swole
could probably do these alone for upper and be fine - just sayin
lateral raises used 7.5 lbs and dont care
but that says something about my shoulders
abs- hanging leg raises - uhm I used to be good at these
lacking mobility in deadlifts- I think I can fix that with HLR
and some other shit
I gear whored it up
compression cuffs wrist wraps and a belt- for PP and db clean and press.
long work day left me for mildly dead.
mildly dead- foggy head stiff joints - weak sauce muscles
not like bled out in dark hallway with organs leaking
pvc at home some mobility - not enough
A squat bunch of 5s wut 365 3x1 245 x20
B good morning 135 5x10
C seated ham 5x10 eccentric
notes
quick and dirty
squats where not happening
and thats cool- beat up today
good mornings- been a long time-
did these with an arch concentrated on shooting hips back
trying to hinge same as my dimel/RDL
seated ham - eceentric reps
these crippled me for a few days last session
PT was very very big on eccentric reps for getting the hyper trophy.
short and quick
will try to catch up with you people soon