Vastus lateralis L/R
IT band L/R
Vastus medialis L/R
Adductors L/R
Rectus femoris L/R
Glutes L/R
Low/Mid/Upper back
Touch-toes Hamstring Stretch: 105 seconds
Raised leg Hamstring Stretch: 60 seconds
Band Hamstring Stretch L/R: 60 seconds
Band Groin Stretch L/R: 60 seconds
Lunge Stretch L/R: 45 seconds
Quad/Psoas Stretch L/R: 45 seconds
Band Shoulder Stretch: 20 times
BW of 183.0 lbs. That is a 5 lb drop from Wednesday. I didn’t cut calories at all except for Friday where I missed training. I have been doing a lot of walking to and from work and may be a bit dehydrated. I’ll figure it out.
[quote]gregron wrote:
what are all you short fat mofo’s up to?
lolol[/quote]
That lolol should be a trollolol. I am skipping my leg day today to do some homework because I’m working tonight. That will make 20 days without training legs directly come next week! I am quickly becoming an upper body whore =/[/quote]
lol! Man, the video quality was so meh it could have been Mariusz Pudzianowski and I couldn’t be able to tell who it was.
Embrace the upper body whoredome![/quote]
Ha I honestly don’t know what happened to the video. It looked awesome on my friend’s iPhone but I guess when he sent it it got compressed or something.
This upper body whoredom feels great but seeing my legs shrink doesn’t. lol[/quote]
Bench:
Bar X 8
135 X 6
175 X 3 @ 70%
200 X 3 @ 80%
225 X 5 @ 90%
Close-grip Bench:
165 X 10
170 X 8
175 X 6
180 X 6
Low Incline Dumbbell Flies:
35’s X 5 X 12
DC Chest Stretch: 40’s for 1:30
BONEZ217 Raises:
40 X 4 X 12
Band Pull-aparts:
Purple X 4 X 25
Cordova Extensions:
60 X 2 X 12
60 X 9+3assisted
60 X 6+3assisted
Overhead Cable Triceps Extensions:
60 X 10
70 X 10
80 X 10
90 X 10
DC Triceps Stretch: 35’s for 1:00
I benched with Jermie and helped with out with his workout a little bit. It slowed me down, especially during flyes, but I needed the break. I really hope what I put together for him pays off. I’m going to have to drop the weight a bit on Cordova extensions. I really liked the overhead extensions though. Awesome stretch.
Conventional Deadlift:
135 X 5
225 X 5
315 X 5
365 X 5
435 X 2
435 X 1
1-Arm Dumbbell Rows:
95’s X 2 X 8
100’s X 2 X 8
Lat Pulldown:
110 X 10
120 X 10
130 X 10
140 X 10
150 X 10
Seated Cable Low Row:
120 X 10
130 X 10
140 X 10
150 X 10
1-Arm Cable Row:
50 X 2 X 10
60 X 10
Straight Arm Pulldown:
70 X 3 X 20
DC Lat Stretch: BW for 1:20
Incline Dumbbell Curls:
25’s X 10
35’s X 10
40’s X 3
Rope Hammer Curls:
90 X 3 X 15
DC Biceps Stretch: 35’s for 1:00
Today was not my best day in the gym. Deadlifts did not feel good and I called it before my third rep on the first set of 435. The sight of my buddy Rich killing his rep prompted me to go for a second double but the first rep was a grinder so I had to call it. This reminds me a lot of what happened to me a year ago when I was first getting into sumo. It’s cool that I can just pull that training session back up in my log and look it. Ahhhhh nostalgia. Anyways, I will be switching to a 5/3/1 progression for deadlifts now and will be starting pretty light. I spent way too much time talking in the gym today. Got my hands on a pair of straps though, that was good.
Vastus lateralis L/R
IT band L/R
Vastus medialis L/R
Adductors L/R
Rectus femoris L/R
Glutes L/R
Low/Mid/Upper back
Touch-toes Hamstring Stretch: 105 seconds
Raised leg Hamstring Stretch: 60 seconds
Band Hamstring Stretch L/R: 60 seconds
Band Groin Stretch L/R: 60 seconds
Lunge Stretch L/R: 60 seconds
Quad/Psoas Stretch L/R: 45 seconds
Band Shoulder Stretch: 20 times
BW of 186.6 lbs. I am going to need a couple of weeks to figure my weight out. It is so random. I took a couple pictures in bodybuilding poses and sexted them to bugeishaAD. He told me that my posing was suck but that I look not bad brah. Feelsprettygoodman.
Barbell Incline:
45 X 8
135 X 3 @ 70%
155 X 3 @ 80%
175 X 9 @ 90%
3 Second Hold Dumbbell Shrugs:
100’s X 2 X 15
100’s X 13
Smith Haney Shrugs:
145 X 4 X 12
Incline Bench Rear Delt Raises:
25 X 4 X 12
Band Pullaparts:
Purple X 4 X 25
Machine Lateral Raises:
95 X 12
110 X 12
125 X 12
140 X 8
65 X 10 w/ partner-resisted negatives
Partial Lateral Raises:
45’s X 3 X 35
15’s X 15 w/ full range of motion
DH Shoulder Stretch: BW for 1:00
Seated Calf Raises w/ 20 second stretch:
100 X 5 X 10
Hanging Leg Raises:
BW X 4 X 10
Standing Abs:
120 X 4 X 12
Trained with my buddy Rich today and I was amped! Incline went awesome and I had a great time on the other lifts despite slightly lower strength levels. I am definitely going to have to drop the weight on partial laterals if I keep doing them at that point in the workout. My form was not good today. lol
Front Squat:
135 X 5
180 X 5 @ 65%
205 X 5 @ 75%
235 X 5 @ 85%
Barbell RDL’s:
135 X 8
185 X 8
225 X 8
275 X 7
1-leg Leg Press:
2pps X 2 X 12
25+2pps X 2 X 10
1-Leg Seated Leg Curls:
35 X 12
50 X 12
Seated Leg Curls:
65 X 12
80 X 10
95 X 10
1-Leg Leg Extensions:
35 X 12
50 X 12
65 X 10
65 X 8
DC Quad Stretch: 30 seconds
DC Hamstring Stretch: 65 X 60 seconds
I honestly believe that the time off did me good. I’m mentally refreshed and eager to get my legs back in shape. Front squats were as easy as usual and felt really comfortable. Grip was a little bit weak. Seated leg curls were a wash and I will be switching those out.
V-Bar Triceps Extensions:
90 X 8
Pronated Dumbbell Kickbacks:
15’s X 8
Dips:
BW X 8
Barbell Curls:
45 X 8
Dumbbell Hammer Curls:
15’s X 8
Rope Hammer Curls:
80 X 8
1 minute rest after circuit
8 times through
Standing Abs:
120 X 12
I think I fell asleep around 4 AM and then slept through my 11 AM alarm. I woke up two minutes before 1 PM with the gym closing at 2 PM. lol. I needed something I could do quickly and this fit the bill. I went too light on the triceps and the dumbbell and barbell moves but it’s alright. I did get a pretty crazy pump.
[quote]gregron wrote:
hahahaha looks like I spoke too soon! Leg sesh looks tasty brah[/quote]
Thanks brah. I work best off progression and not trashing the crap out of my legs so that’s what I’ma do! Hustle, hustle, hustle, hard…weak legs don’t get props on this internet board!
[quote]grettiron wrote:
Think I missed it… why did you lay off the leg training for a spell?
20 days is crazy. I’m fantasizing about squatting again by the time I get done squatting. 20 days would kill me.[/quote]
I always train legs on Fridays and the first Friday I took off I was in Dallas for OU/TX weekend. The next Friday I literally had eight straight hours of homework to do with friends and I just couldn’t fit it in my schedule, especially with work later that night. It was the first time I’d skipped lifting for homework…in my life. It sucked =/ I think the rest did me good though.
Vastus lateralis L/R
IT band L/R
Vastus medialis L/R
Adductors L/R
Rectus femoris L/R
Glutes L/R
Low/Mid/Upper back
Touch-toes Hamstring Stretch: 105 seconds
Raised leg Hamstring Stretch: 60 seconds
Band Hamstring Stretch L/R: 60 seconds
Band Groin Stretch L/R: 60 seconds
Lunge Stretch L/R: 60 seconds
Quad/Psoas Stretch L/R: 45 seconds
Band Shoulder Stretch: 20 times
BW of 185.8 lbs. Work was awful last night with the OU loss and I only hit the bed around 4 AM. My back was killing me from standing all day and I don’t know when I fell asleep but it took a while. Stretching has got me feeling better. After this upcoming week I’m going to bump the food up. I can honestly say that of the 4-5 lbs I’ve put on, all of it seems to be lean weight. I have no idea where I’m going to put the extra calories though.
Bench:
Bar X 8
135 X 6
190 X 5 @ 75%
215 X 3 @ 85%
240 X 3 @ 95%
Close-grip Bench:
170 X 10
180 X 8
185 X 6
185 X 6
Low Incline Dumbbell Flies:
35’s X 3 X 12
40’s X 8
DC Chest Stretch: 45’s for 1:00
BONEZ217 Raises:
40 X 4 X 13
Band Pull-aparts:
Purple X 4 X 25
Cordova Extensions:
50 X 4 X 12
Overhead Cable Triceps Extensions:
70 X 10
80 X 10
90 X 10
100 X 10
DC Triceps Stretch: 35’s for 1:00
I could not manage to put the proper weights on the bar for close-grips today. I got the reps regardless. Flyes were not good. I cheered up a bit when I found a 20 dollar bill and turned it in. I’ve got to get some good karma from that, right?! lol. I’ve had a killer headache the last two days as well. I need to sleep in on the weekends.
