[quote]VikingsAD28 wrote:
Cons: Facial aesthetics are kind of fucked up in both pictures.
Pros: Ass that just won’t quit. You also managed some witchcraft to make your arms look pretty decent too.[/quote]
Lol, yeah, was thinking about not posting these because of how fugly I look. Zyzz was always man-pretty =/ Lol, my squatter’s ass is still there despite never squatting. Black genetics I think it’s just good posing in the first shot and pump in the 2nd. My arms still suck =/[/quote]
Hey at least you don’t have the wink of the Winklaar.
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 187 lbs. My weight is a little low despite it being a morning weight. I’ll move calories up a bit next week. I’m pretty hungry all the time. I’ve found this to be a problem with a traditional eating approach. The more frequently I eat, the more calories I have to take in. I’m sitting on my butt all day aside from one lifting or cardio session a day and I’m losing weight on 3400 calories a day.
Goddamn you are a sezzy mofo. Nice to finally see some pics man, you’re doing great!
PS - Sorry it took so long, my shit has been all over the place, lol. Do you ever try walking at a 15 degree incline? IDK if you’d be able to take it at 3.5 MPH but I do love some steep walking, personally.
Barbell Incline:
45 X 8
135 X 5 @ 65%
160 X 5 @ 75%
180 X 10 @ 85%
Head-Supported Rear Delt Raises:
30’s X 2 X 15
35’s X 2 X 12
Rear Delt Cable Raises:
30 X 2 X 12
35 X 2 X 12
Band Pull-aparts:
Purple X 50
Partial Lateral Raises:
50’s X 4 X 30
Dumbbell Lateral Raises:
25’s X 2 X 10
30’s X 2 X 10
Dumbbell Shrugs:
100’s X 4 X 10
Standing Abs:
90 X 4 X 20
My journey to get to the gym was arduous. lol. I planned on lifting at my friends’ college gym but after I swiped a friend’s ID they recognized what I was doing. I had to drive all the way back across the city to another gym. Serves me right! lol. I still made a good workout out of it. The incline at this gym may be a bit shallower than the ones at OU but regardless, the progress on this lift is undeniable. The other work was draining and I wasn’t pumping as well as normal. Abs cramped very hard on the standing abs.
[quote]SSC wrote:
Goddamn you are a sezzy mofo. Nice to finally see some pics man, you’re doing great!
PS - Sorry it took so long, my shit has been all over the place, lol. Do you ever try walking at a 15 degree incline? IDK if you’d be able to take it at 3.5 MPH but I do love some steep walking, personally.[/quote]
Thanks man. I don’t know if you missed them, but I’ve had pictures posted all throughout my log as well.
Haha don’t worry about taking your time to comment here, the ‘please respond’ thing is just a joke/meme. It’s not a big deal at all. I struggle walking the 5 degree incline and 15 sounds awful. lol. The calf pump is just ridiculous on almost any incline. Maybe in the future though, once I’ve worked up to it.
Front Squat:
135 X 5
190 X 5 @ 65%
220 X 5 @ 75%
250 X 5 @ 85%
Barbell RDL’s:
135 X 8
185 X 8
225 X 8
305 X 5
1-Leg Leg Press:
2pps X 4 X 6
1-Leg Seated Leg Curls:
some X 2 X 10
less X 2 X 12
1-Leg Leg Extensions:
some X 12
more X 2 X 12
morer X 12
Hyperextensions:
Purple band X 20 DROP
BW X 10
Had to be up at 4:20 this morning to drop my brother off at the airport. Fronts were murdering my right knee for some reason and low position leg presses were as well. I think it’s just sandy vag syndrome
Close-grip Bench:
135 X 10
155 X 8
185 X 6
205 X 4
EZ Bar Preacher Curl:
35 X 10
55 X 8
75 X 6
85 X 4
Triceps Triset (4 rounds, 45 second rest)
V-Bar Triceps Extensions:
90 X 8
Pronated Dumbbell Kickbacks:
20’s X 8
Reverse-grip Pushdowns:
90 X 8
Biceps Triset (4 rounds, 45 second rest)
Cable Curls:
70 X 8
Dumbbell Hammer Curls:
20’s X 8
Rope Hammer Curls:
70 X 8
I woke up a little late today and had to hustle to get in before the gym closed. The pump from the arm work was so insane I completely forgot to do calves or abs. lol. Good stuff. I’m excited to progress with this.
Bench:
Bar X 8
135 X 6
180 X 3 @ 70%
210 X 3 @ 80%
235 X 5 @ 90%
Reverse-grip Bench:
155 X 2 X 8
165 X 2 X 8
Dips:
BW X 10
10+BW X 8
20+BW X 6
30+BW X 4
Seated Rear Delt Raises:
20’s X 4 X 10
Seated Lateral Raises:
25’s X 4 X 10
Cordova Extensions:
50 X 2 X 15
55 X 2 X 12
Seated French Press:
55 X 4 X 10
Good training today. The reverse-grip benches felt super awkward. I have really lost my groove on these, but then again it’s been months since I last did them. Dips were good, especially because I rarely ever do them weighted. I think those new exercises will move up in weight quickly.
Barbell Incline:
45 X 8
145 X 3 @ 70%
170 X 3 @ 80%
190 X 8 @ 90%
Head-Supported Rear Delt Raises:
30’s X 15
35’s X 3 X 12
Rear Delt Cable Raises:
30 X 12
35 X 3 X 12
Partial Lateral Raises:
50’s X 20
55’s X 2 X 20
60’s X 20
Dumbbell Lateral Raises:
30’s X 4 X 10
Barbell Shrugs:
135 X 10
225 X 10
315 X 10
335 X 10
Standing Abs:
100 X 4 X 20
The incline bench is shallower than normal and has a super annoying seat setting that puts me either too high or too low. Lifts were good today regardless.
It’s like 2:40 and I would really like these brownies. Godddddddddddddd need Bug-like willpower. Will update in morning as to whether I had them or not.
Bench:
Bar X 8
135 X 6
195 X 5 @ 75%
220 X 3 @ 85%
245 X 4 @ 95%
Reverse-grip Bench:
165 X 4 X 8
Dips:
10+BW X 10
20+BW X 8
30+BW X 6
40+BW X 4
Seated Rear Delt Raises:
20’s X 2 X 10
25’s X 2 X 10
Seated Lateral Raises:
25’s X 2 X 10
30’s X 2 X 10
Cordova Extensions:
55 X 3 X 12
55 X 10
Seated French Press:
60 X 4 X 10
Right elbow was killing me today on flat bench and the right bicep was pretty bad on reverse-grips. I think it’s directly related to the arm work two days prior. They’re just not recovered. Good first workout of 2012.
Conventional Deadlift:
135 X 5
225 X 5
295 X 5 @ 65%
340 X 5 @ 75%
385 X 5 @ 85%
Barbell Rows:
135 X 10
155 X 10
175 X 10
185 X 10
Incline Dumbbell Rows:
55’s X 2 X 10
60’s X 2 X 10
Cable Low Row:
100 X 10
110 X 10
120 X 10
130 X 10
Bent-over Cable Pullovers:
60 X 2 X 20
70 X 2 X 10
bugeishaAD Rope Curls:
30 X 10
40 X 10
50 X 2 X 10
Overhead Cable Curls:
50 X 4 X 10
Deadlifts were easy. Rows were better, I strapped up and did them overhand and they felt pretty good. I wasn’t really a fan of the rope curls until I’d done a few sets. They give a really good forearm pump, not so much in the biceps. Good day, but my lower traps are killing me and not in a good way.
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 192.1 lbs. Weight is really moving. I guess that’s what happens when you’re just laying around all day. lol. I’m definitely not unhappy about it though.
Barbell Incline:
45 X 8
135 X 6
160 X 5 @ 75%
180 X 3 @ 85%
200 X 6 @ 95%
Head-Supported Rear Delt Raises:
35’s X 3 X 12
40’s X 12
Rear Delt Cable Raises:
30 X 3 X 12
40 X 10
Partial Lateral Raises:
55’s X 2 X 20
60’s X 2 X 20
Dumbbell Lateral Raises:
30’s X 4 X 10
Barbell Shrugs:
135 X 10
225 X 10
315 X 10
335 X 10
Standing Abs:
100 X 4 X 20
Great day today! I lifted at my old high school and the music and atmosphere was awesome. Felt huge. Incline felt easy. Upper chest felt great. Just a good day all around.
I think it’s just good posing in the first shot and pump in the 2nd. My arms still suck =/[/quote]