Weight- 177
waist- 35 7/8
conditioning
-warmup
Loaded up a wheel barrow with 2 regular size tires pushes it like a prowler
did 20, 15 yard pushes.
total distance 300 yards. Very little rest in between.
THis was awesome. don’t even know if this is good conditioning for my sport but i’m just doing it to work on explosiveness and get in good condition. Shit was brutal.
good, good
Its hard to explain this without understand what the persons trying to say lol. It’s like, the 4x2-6 or whatever DOESNT include warmups.
So say you were gonna ramp up to 200x3 or something. It’d be like this
45x2x5
95x5
135x3
—WORK SETS START HERE—
170x6
180x6
190x4
200x3
EDIT:
As to if it’s smart to do this on core lifts you can decide that on your own. If you like doing something different for them then do that. Just make sure you have some method of progression on everything.
Got it. For the core lifts i think i’ll adapt the ramp method. Really just have been progressing randomly so this might give me a structure. I always find myself doing doubles and singles and going to failure so i hope i’ll learn to work in the high rep ranges ( 3-6).
8/2
weight- 176.5
waist - 35 3/4 gettin da tiny waist
warmup
hydrants
groiners
hip swings
squat hold
bike
squat ( to box just for depth not actually sitting back on box )
1 x 5 x 45
1 x 3 x 95
1 x 3 x 135
------work sets----
1 x 5 x 155
1 x 4 x 175
1 x 3 x 185 PR
Leg press
1 x 10 x 1pps
----work sets—
1 x 8 x 3pps PR
1 x 6 x 3pps
HS 1 leg curl
1 x 10 x 25
1 x 10 x 35
—work sets—
1 x 10 x 50
1 x 8 x 60
calfs
Good session. The squat pr was nice because i didn’t even go to failure. I’m liking these ramping sets.
Extremely happy with minimal lat pain. Its a little sore but nothing crazy.
Going to have my first cheat meal in about 2 weeks. Pizza. Gettin dat bloat.
8/3
weight - 177
waist - 35 5/8
ME Upper
Bench
45 x 5
65 x 5
85 x 5
95 x 3
–work sets—
115 x 3
125 x 2 PR kinda.
Db bench
35 x 17 PR
35 x 12
Db chest supported row
25 x 12 x 4
facepullz
35 x 12 x 4
shrugs
55 x 12 x 4
incline curls
20 x 12, 12, 10, 10
Going back to West side for skinny bastard 3 for a few reasons. Need some structure since school is starting soon. Also i just don’t have time to worry about much so it will just be easy to have it infront of me. Also want to stay on it for a while and see how far i can milk it.
Anyways eat pizza last night which bumped my cals way over maintenance. For some reason i still dropped a little on my waist. Ate a chipotle tonight as well and my weight isn’t going up lol.
Pizaa + chipotle + Pr’s + fatloss = Profit?
If you’re looking to lose some fat (like myself, too) then I would suggest doing fasted cardio 3-4x a week. First thing when you wake up - go do some sprints, push the prowler, drag a sled, or just walk on a treadmill.
CS
CS- ill try that out. Im getting close to my goal but the last few inches aren’t coming off easy.
weight-177
waist- 35 5/8
nothing physical today besides mowing the lawn. Eat like shit.
DE lower tommorow.
Just finished cooking for the week. Have a somewhat strained bicep so im taking the day off. Im just sick of injurys so im playing this one safe.
I always knew dat curlz were evil
weight- 176.5
waist- 35.5
What did you cook?
tweet
10 lbs. chicken breast, 6 cups of rice.
8/6
weight- 176.4
waist- ?
DE Lower
Box jumps
5 sets of 3
agile 8
Bulgarian split squats
20 x 8
20 x 8
20 x 8
RDL’s
95 x 8
—work sets—
115 x 8
125 x 8 x 3
Hanging Leg raises
BW x 12 x 4
Weight loss is stalling. Probably going to drop 200 cals or so. RDL’s are awesome. Target my hammy’s like nothing else.
DE Upper
Simple 6
db bench
30 x 10
----work sets—
35 x 20 PR
40 x 13 PR
45 x 8 PR…smoke show
Lat pulldown
40 x 10
50 x 10
–work sets—
60 x 12
70 x 12
75 x 12 PR
Facepullz
35 x 12 x 4
Tricept extention
45 x 10
—work sets–
50 x 10
60 x 10 PR
65 x 8 PR
Good workout. Strength is still going up even while restricted on calories. Going to drop the cals a bit and get my 32 in waist asap. Going to be lean for da ladies when school start. Then i’ll slowly add in calories and just focus on strength and speed while keeping BF reasonable.
weight- 176.6
waist- 35 3/8
ME Lower
Squats
45 x 5
95 x 5
135 x 3
– work sets–
165 x 5
175 x 5
190 x 4 PR Fucking speed squats
Bulgarian Split Squats ( holding 1 dumbell in each hand) So 20 pounds would actually be 40 in total weight)
10 x 8
–work sets
15 x 8
20 x 8 - was honestly dead after these. They are badass
Hypers
unweighted x 12
10 x 10
— work sets—
25 x 12
25 x 10
Hanging leg raises
3 x 12
Have been cheating lately on meals for a period of about 5 days. Weight is staying the same but waist is slowly dropping.
Good day in the gym. Squats felt awesome and fast. Conditioning tomorrow then a day off.
crush 225 plz
Squats?? Its coming soon i promise. Playing it conservative because my back can still flare up when i go heavy but expect 225 within 3 weeks. It more of a mental thing to be honest
[quote]jtownlax wrote:
Squats?? Its coming soon i promise. Playing it conservative because my back can still flare up when i go heavy but expect 225 within 3 weeks. It more of a mental thing to be honest
[/quote]
Your squatting similar numbers to em at the moment. I also have a history of lower back irritation and treading very carefully. Lower back pain in the worse.
Whats wrong with your back? How low do you squat? Do you use a box?
tweet
Squats are similar to what bird?
I tore my lat a few weeks ago and it makes supporting heavy weight ( lol atleast for me) a bitch.
I squat TO a box. I don’t roll back on it or any of that bullshit i just squat down touch it and come back up. IT helps me not have to worry about depth cause the box is at parallel and it also helps me focus on form. I’m not sure if i’d ever remove the box unless i want to to a powerlifting meet.
8/10
Cousins are here and staying for 2-3 weeks. Can’t expect much diet wise. Just going to bust my ass in the gym and hope everything falls into place. Since i don’t want to be absent when there around i will be lifting late at night like 8-9 PM. I am also starting the week over because i want to get my lifting schedual to fit my school so i 'm missing out on 1 rest day. O well. ME UPPER in a few hours.
8/11
ME Upper
Simple 6
BB Bench
45 x 6
65 x 5
85 x 5
95 x 3
–work sets—
115 x 4 PR
125 x 2 ( same as last week but a lot easy/ better form)
db bench
35 x 20
35 x 10
DB Chest Supported Row
20 x 12
– work—
25 x 12
30 x 12/12/12/10
Facepullz
30 x 12
40 x 12/12/12/12
bb shrugs
95 x 12
115 x 12
–work–
120 x 12
125 x 12
130 x 12
135 x 10
Db curls
15 x 12
----work—
20 x 12/12/12/12
Decent session. Bench is kind stalling. Can’t wait to get this cut over. Maybe have anothe 2-4 weeks left depending on how strict i am. I am not really worried about abs just want my 32-33 waist.
Took my cousin and sister to the gym today against my better judgment .
some lolz for you
Cousin- " dude, if your going for strength or size you need to do at least 8 reps. If you only do 2 reps it only short term strength which doesnt count" lol
sister- " U know your suppose to do cardio 3 days a week. You can’t build muscle if your not in shape." lol
cousin - " I like long distance running because its low intensity and doesn’t waist muscle" I try to explain to him that jogging burns the most muscle up and sprint are a better option. He continues to say " No man that burst of speed just wrecks your muscle" lol
Then just all the typical shit like if you don’t spend 3 hours in the gym you wont make progress, squating is bad for the knee’s etc. It amazes me where they get there there facts from.
hi koala bear