[quote]kmcnyc wrote:
Joe
looking solid in that vid!
we call that thick in the old fart forum
nice work…
kmc[/quote]
I like the way he almost fell down at the end…
Biceps and Lower Body
EZ bar Preacher Curls 112 4,3,2 rp
Reverse BB curls 90 14,12,10 rp
Leg Press-Calves 540 12 reps ss
Lying Leg Curls 130 9,6,3 rp
Squats 235x6, 165x20
HS Ab Cr 145 3x8
Thats a weight PR on the Ex bar’s and the leg press-calves, rep pr’s on everything else. The move up on the ez curls might have been too soon but I’m going to try and fight through it. Upped my weight on the widowmaker for the second session in a row and boy are my glutes killing me.
Friday- Upper Body
Flat DB PRess 100 7,4,2 rp
OH Press 125 6,3,2 rp
Dips BW+80 9,5,3 rp
HS Lat Row 160/side 11,8,6 rp
Rack Pulls 425x6, 335x13
HS Ab Cr 145 3x8
Weight PR on the Flat DB’s, rep PR’s on everything but the dips. Mistimed my rest and screwed my dips.
Saturday- accessory work
Bench 45x8,95x8,135x8,185x6,235x5,235x2,235x2
Speed Deads stadning on 25lb plates 135x5, 185 4x5
Bad time management led to not eating before lifting which led to feeling like poo. Will do better next time.
Looking good Joe. I agree with KMC thats called thick not fat. I’m very thick. I hate lifting to long after I’ve eaten. It does make you feel like poo.
Thansk Eco, I paid for it to.
Monday- Biceps and Lower Body
Standing BB Curls 115 5,3,2 rp
Hammer Curls 65 10,6,5 rp
Seated Calf Raises 150 12 reps ss
Goodmormings 165 9 reps ss
BB Hack Squats 275x5, 185x20
HS Ab Cr 145 3x8
The deads standing on plates on Sat. really hit the hell out of my glutes. So today by the end of my Goodmorning workset I glutes were screaming. By the time my BB Hack workset was done I thought I was going to die. I think the BB Hacks are hitting my glutes way more than my quads which is very problematic.
[quote]ecogenx wrote:
Looking good Joe. I agree with KMC thats called thick not fat. I’m very thick. I hate lifting to long after I’ve eaten. It does make you feel like poo.[/quote]
I like to lift hungry, but not too hungry. And I’d better eat not long after lifting…
This is how I’ve kept my side job as a runway model AND gotten stronger. A whole 5 lbs per year!
Joe listen to meat, he really is quite svelt
kmc
Catching up here. Just watched your pull. Your avatar is misleading. You don’t look near as thick as you are in it. And I don’t mean fat. For what it’s worth I almost always lift on an empty stomach. Can’t stand to lift when I’m full.
[quote]hel320 wrote:
Catching up here. Just watched your pull. Your avatar is misleading. You don’t look near as thick as you are in it. And I don’t mean fat. For what it’s worth I almost always lift on an empty stomach. Can’t stand to lift when I’m full.[/quote]
Hel, the avatar pic was taken right after my Hernia surgery. I got REALLY small after it and thought “Well since I’m kind of lean I’ll take a pic.”
Wednesday- Upper
BB Bench 225 6,3,2 rp * The first set should have been 8, this is very disappointing.
Shrugs 385 10,8,5 rp
Rope Press downs 100 8,4,2 rp
HS Front Lat Pull down 125/side 7,4,3 rp
T-bar Rows 205x8, 175x12
HS Ab Cr 145 3x8
I had to ditch the HS decline press as I couldn’t add more weight to it. Swapped it with BB Bench, and the first time through was pretty damn sad. T-bars on the other hand were strong. Rep PR’s on everything.
[quote]JoeGood wrote:
Wednesday- Upper
BB Bench 225 6,3,2 rp * The first set should have been 8, this is very disappointing.
Shrugs 385 10,8,5 rp
Rope Press downs 100 8,4,2 rp
HS Front Lat Pull down 125/side 7,4,3 rp
T-bar Rows 205x8, 175x12
HS Ab Cr 145 3x8
I had to ditch the HS decline press as I couldn’t add more weight to it. Swapped it with BB Bench, and the first time through was pretty damn sad. T-bars on the other hand were strong. Rep PR’s on everything.[/quote]
Joe - how long has it been since you’ve done a straight BB Bench? Give a time or two to get your groove back before getting too down on yourself.
Rep PR’s on everything else ain’t no small thing either!
Your going to need to get a spotter if you are going to use BB bench…
Joe I just realised how strong your curls are.
225x6 is not shabby at all, I HATE bb bench- the most amount of pain,
the least ammount of results for me anyway
nice work
kmc
SD: Thanks I just didn’t like that days results. I’m going to get 8 reps next time or snap my neck trying.
kmcny: My chest might be my laggiest part.I think any curl strength I have comes from forearms not biceps, my biceps are tiny.
Friday: Biceps and Lower body
BB Preacher Curls 90 11,7,4 rp
Pinwheel Curls 60 9,6,5 rp
Standing Calf Raises 315 13 reps ss
SLDL’s 185 10 reps ss
Leg Press 630x10, 360x22
HS Ab Cr 145 3x8
Rep PR’s on everything, I should have gone up to 680 on Leg Press in hindsight. Will do it next time.
Sat.- Glute work
Deadlift 135x8, 185x5, 225x1, 275x1, 315x1* PR
Deadlift standing on a 45lb plate 185 5x5
Pretty stoked about the 315 PR that means I’ve hit my goal for the year six months early. Upping my year in goal to 365 now.
[quote]JoeGood wrote:
Sat.- Glute work
Deadlift 135x8, 185x5, 225x1, 275x1, 315x1* PR
Deadlift standing on a 45lb plate 185 5x5
Pretty stoked about the 315 PR that means I’ve hit my goal for the year six months early. Upping my year in goal to 365 now.[/quote]
Hey - congrats on that PR six months ahead of goal!
I’ve been working the deficit DLs standing on 45s but only using 35s on the bar, gets you another inch to inch and a half of deficit…
Thanks SD, now to hit 365.
Monday- Upper
HS Iso bench 220 6,2,1 rp* should have gone up 10lbs instead of 20lbs.
HS Shoulder Press 90 8,4,2 rp
CG Bench 205 6,3,2 rp
Pulldowns 165 12,8,6 rp
Deadlift 275x6, 185x13
HS Ab Cr 145 3x8
Weight PR on HS Iso Bench(+20lbs), rep pr’s on every thing else but CG Bench. I did no beat the logbook on CG Bench this time. I’ll have to hit it harder next time.
Congrats on the single DL pr. That HS bench is a bear on the pecs and shoulders.
[quote]hel320 wrote:
Congrats on the single DL pr. That HS bench is a bear on the pecs and shoulders.[/quote]
I’m glad you mentioned that Hel, that damn machine has been beating the crap out of my shoulders but I thought it was just me. I’m gonna find another pressing movement to replace it with.