[quote]bugeishaAD wrote:
If it makes you feel better, I have NEVER been able to incline barbell any appreciable weight after flat benching. IDK what it is, I’m prob just a mangina. Do you like incline CG? regular incline or shallow?
naked pics. Please respond.[/quote]
Yeah, flat benching takes it out of me. I do like incline CG. It really smokes my upper pecs and is hitting my triceps well. It’s kind of hard to find a good groove though. I just do it on a regular incline bench.
Wednesday, November 30th, 2011
Fasted Morning Cardio/Stretching
3.5 MPH @ 8.0 Incline for 10 minutes
15 rolls each
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: 90 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: 25 times
BW of 191.0 lbs. I definitely did some damage over Thanksgiving break. I feel great though. Zero back pain.
Thursday, December 1st, 2011
Shoulders/Calves/Abs
Barbell Incline:
45 X 8
135 X 5 @ 65%
155 X 5 @ 75%
175 X 8 @ 85%
Smith Haney Shrugs:
175 X 2 X 12
185 X 2 X 12
Head-Supported Rear Delt Raises:
25’s X 2 X 15
30’s X 2 X 12
Rear Delt Cable Raises:
30 X 2 X 15
40 X 2 X 8
Partial Lateral Raises:
45’s X 4 X 35
1-Arm Lateral Raises:
30’s X 2 X 12
35’s X 2 X 10
Barbell Shrugs:
135 X 10
225 X 10
315 X 10
335 X 10
Hanging Leg Raises:
BW X 4 X 10
Standing Abs:
90 X 4 X 20
I’ve backtracked a bit on inclines. Last time I did 175 for 9 but with fewer reps on the sets before. I will improve. Laterals and isolation work in general went well.
Saturday, December 3rd, 2011
Arms/Calves/Abs
Cambered Bar Tricep Extensions:
80 X 20
100 X 20
120 X 20
140 X 15
160 X 15
Close-grip Bench:
135 X 10
155 X 8
175 X 6
180 X 4
Machine Dips:
140 X 15
155 X 15
170 X 15
185 X 15
Dumbbell Hammer Curls:
35’s X 10
40’s X 10
45’s X 10
50’s X 10
Dumbbell Preacher Curls:
40’s X 4 X 6
Drag Curls:
55 X 8
60 X 8
65 X 8
70 X 8
HS Seated Toe Presses:
3pps X 5 X 10
Hanging Leg Raises:
BW X 4 X 10
Standing Abs:
90 X 4 X 20
Good day! Bicep work was intense. Arms were looking very thick which is new for me and the drag curls were super painful. I couldn’t train legs yesterday because of scheduling issues.
Sunday, December 4th, 2011
Fasted Morning Cardio/Stretching
3.5 MPH @ 5.0 Incline for 20 minutes
15 rolls each
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: 90 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: 25 times
BW of 188.4 lbs. Weight is returning to normal. I’ve been doing a great job of sticking with good food choices.
God you are amazin.
[quote]165StateChamp wrote:
I’ve been doing a great job of sticking with good food choices. [/quote]
One of the best things you can do for yourself. Keeps progress and recovery on schedule, and just keeps you feeling great.
Monday, December 5th, 2011
Chest/Shoulders/Triceps
Bench:
Bar X 8
135 X 6
180 X 3 @ 70%
205 X 3 @ 80%
230 X 5 @ 90%
Incline Close-grip Bench:
145 X 3 X 8
145 X 6
Low Incline Dumbbell Flies:
40’s X 3 X 10
45’s X 7
DC Chest Stretch: 45’s for 1:00
Machine Lateral Raises:
110 X 15
110 X 14
110 X 11
110 X 10
Band Pull-aparts:
Purple X 4 X 25
Overhead Cable Triceps Extensions:
110 X 10
120 X 10
130 X 10
140 X 10
150 X 10
Cordova Extensions:
50 X 3 X 12
60 X 8
Good workout! I’m feeling strong and healthy again and I think I will start making some real progress soon! Arms actually looked like I train them today, it was startling. lol.
[quote]bugeishaAD wrote:
God you are amazin.[/quote]
Please stop making fun of me over the Internet where people can see. Thanks.
[quote]WestCoast7 wrote:
[quote]165StateChamp wrote:
I’ve been doing a great job of sticking with good food choices. [/quote]
One of the best things you can do for yourself. Keeps progress and recovery on schedule, and just keeps you feeling great.[/quote]
Most definitely. I can’t wait to get home this winter and eat some quality food.
Tuesday, December 6th, 2011
Back/Biceps
Conventional Deadlift:
135 X 5
225 X 5
325 X 5 @ 75%
370 X 3 @ 85%
415 X 1 @ 95%
Smith Barbell Rows:
135 X 10
155 X 10
175 X 10
185 X 10
Meadows Rows:
70 X 4 X 8
Rack Chins:
10+BW X 2 X 8
10+BW X 2 X 6
Eagle Pulldowns:
155 X 2 X 10
170 X 10
185 X 10
Incline Dumbbell Curls:
25’s X 10
30’s X 10
35’s X 3 LR-> 1 RP LR-> 2 RP LR-> 2
Reverse Cable Curls:
90 X 10
100 X 2 X 10
110 X 10
Deadlifts were speed pulls today and that’s a good feeling. I raised the rack chin height and it made it a lot harder. They felt better though. bugeishaAD told me today to stop being weak and it resonated because I am very weak right now. I guess the thing to do is…start getting strong! I’m on it.
Wednesday, December 7th, 2011
Fasted Morning Cardio/Stretching
3.5 MPH @ 5.0 Incline for 20 minutes
15 rolls each
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: 90 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: 25 times
BW of 188.4 lbs. Weight and body fat are on track.
[quote]165StateChamp wrote:
BW of 188.4 lbs. Weight and body fat are on track. [/quote]
Uh oh, be careful you don’t disappear!
Buddy, you have my respect for attempting to inject some reason into a thread on the bodybuilding forum, what with the mob mentality and condescending bullshit. My head hurt reading through that nonsense.
And yea, it was pretty clear that X was insinuating people were gay. That coming from a guy who got a 35 out of 36 on the ACT reading comprehension section.
Thursday, December 8th, 2011
Shoulders/Calves/Abs
Barbell Incline:
45 X 8
145 X 3 @ 70%
165 X 3 @ 80%
185 X 7 @ 90%
Smith Haney Shrugs:
185 X 2 X 12
185 X 2 X 10
Head-Supported Rear Delt Raises:
30’s X 4 X 12
Rear Delt Cable Raises:
30 X 2 X 15
40 X 2 X 10
Partial Lateral Raises:
45’s X 2 X 35
50’s X 2 X 25
1-Arm Lateral Raises:
35’s X 4 X 10
Barbell Shrugs:
135 X 10
225 X 10
315 X 10
335 X 10
Hanging Leg Raises:
BW X 4 X 10
Standing Abs:
90 X 4 X 20
Did pretty well today. Progressed on almost everything. I will be dropping the Haney shrugs.
[quote]grettiron wrote:
[quote]165StateChamp wrote:
BW of 188.4 lbs. Weight and body fat are on track. [/quote]
Uh oh, be careful you don’t disappear![/quote]
Lol, I remember when I was heavier then you. How things have changed…190-192 solid and consistent pounds by January though! I guarantee it.
[quote]HeavyTriple wrote:
Buddy, you have my respect for attempting to inject some reason into a thread on the bodybuilding forum, what with the mob mentality and condescending bullshit. My head hurt reading through that nonsense.
And yea, it was pretty clear that X was insinuating people were gay. That coming from a guy who got a 35 out of 36 on the ACT reading comprehension section.[/quote]
Haha thanks man, I really appreciate that. I do my best to treat people with respect on the forums up until they choose not to do the same to me. PX does what PX does, but a lot of us aren’t dumb enough to believe everything that comes from him is gospel.
Nice ACT score 
I guess we’re both smart, cocky douches hahaha
[quote]165StateChamp wrote:
[quote]grettiron wrote:
[quote]165StateChamp wrote:
BW of 188.4 lbs. Weight and body fat are on track. [/quote]
Uh oh, be careful you don’t disappear![/quote]
Lol, I remember when I was heavier then you. How things have changed…190-192 solid and consistent pounds by January though! I guarantee it. [/quote]
188.4? Nice man… You’ll hit a solid 190-192 for sure. Slow and steady, thats the name of the game IMO.
[quote]gregron wrote:
[quote]165StateChamp wrote:
[quote]grettiron wrote:
[quote]165StateChamp wrote:
BW of 188.4 lbs. Weight and body fat are on track. [/quote]
Uh oh, be careful you don’t disappear![/quote]
Lol, I remember when I was heavier then you. How things have changed…190-192 solid and consistent pounds by January though! I guarantee it. [/quote]
188.4? Nice man… You’ll hit a solid 190-192 for sure. Slow and steady, thats the name of the game IMO.[/quote]
Thanks gregbrah, I’ll get there, been there before. Slow and steady fo sho, contrary to what some believe!
trollolol