Good lifting Det, is that a 5/3/1 set? Very controlled
Oh WTF, I come here to toss up some complexes from yesterday and end up right under that ^^ ? That figures. 320x9? Well, how about 70x5? For four sets, no less. Ha. 
Anyhow, I didn’t realize until afterwards how boring complexes look on video. Whoops. And pardon the stupidly loud fire siren as soon as you hit play. It’s the first session with Cosgrove’s Complexes for Fat Loss routine. 4x5, 90 seconds between sets, next week a set is added and rest time is reduced. Heavy-ish deadlifts and military presses were done first.
By the third set, I realized I should stop being a spaz and do the jump squats on the dirt instead of on the pavement. The rest of the work felt fine enough, legs and back are pretty sore already today. I might bump the weight up a bit next week too, depends on how the rest of this week’s sessions feel.
[quote]Chris Colucci wrote:
Oh WTF, I come here to toss up some complexes from yesterday and end up right under that ^^ ? That figures. 320x9? Well, how about 70x5? For four sets, no less. Ha.
Anyhow, I didn’t realize until afterwards how boring complexes look on video. Whoops. And pardon the stupidly loud fire siren as soon as you hit play. It’s the first session with Cosgrove’s Complexes for Fat Loss routine. 4x5, 90 seconds between sets, next week a set is added and rest time is reduced. Heavy-ish deadlifts and military presses were done first.
By the third set, I realized I should stop being a spaz and do the jump squats on the dirt instead of on the pavement. The rest of the work felt fine enough, legs and back are pretty sore already today. I might bump the weight up a bit next week too, depends on how the rest of this week’s sessions feel.[/quote]
Outdoor training, rusty plates and 'Tallica = afternoon well spent.
Keeping an eye out for your progress on the Cosgrove program, seems to be one of the best routines for overall recomp.
I suppose I"ll join in. Can’t remember the last time I posted any pics other than an avatar. 6’1", 192.
[quote]Lonnie123 wrote:
Good lifting Det, is that a 5/3/1 set? Very controlled
[/quote]
Thanks man!
Yeah this was my top set for my “5” Week.
accomplished my goal from the last check in to get traps
now I need biceps! they’ve been neglected
down about 40 lbs - will post a frontal shot + arm progress in the next check in
[quote]cueball wrote:
I suppose I"ll join in. Can’t remember the last time I posted any pics other than an avatar. 6’1", 192.
[/quote]
Nice job. It looks like you’ve leaned out quite a bit since your previous avatar pic.
It figures I would do the one pose that I didn’t do last time. I will do a full set of mandatories in August when my cut is over. Sitting at 214 now but was around 220 in this shot the day after a cheat night.
[quote]detazathoth wrote:
Rep PR of 320x9
[/quote]
Really impressive…
[quote]cueball wrote:
I suppose I"ll join in. Can’t remember the last time I posted any pics other than an avatar. 6’1", 192.
[/quote]
Looking Awesome Cue!
[quote]Steel Nation wrote:
It figures I would do the one pose that I didn’t do last time. I will do a full set of mandatories in August when my cut is over. Sitting at 214 now but was around 220 in this shot the day after a cheat night. [/quote]
Awesome, just awesome, I think we need a Steel Nation how do you train thread
[quote]MattyXL wrote:
[quote]Steel Nation wrote:
It figures I would do the one pose that I didn’t do last time. I will do a full set of mandatories in August when my cut is over. Sitting at 214 now but was around 220 in this shot the day after a cheat night. [/quote]
Awesome, just awesome, I think we need a Steel Nation how do you train thread
[/quote]
No we need a detazathoth I hate you because you’re so strong thread.
[quote]Steel Nation wrote:
[quote]MattyXL wrote:
[quote]Steel Nation wrote:
It figures I would do the one pose that I didn’t do last time. I will do a full set of mandatories in August when my cut is over. Sitting at 214 now but was around 220 in this shot the day after a cheat night. [/quote]
Awesome, just awesome, I think we need a Steel Nation how do you train thread
[/quote]
No we need a detazathoth I hate you because you’re so strong thread.[/quote]
Damn right about that one, his 320x9 was awesome and depressing at the same time
[quote]Steel Nation wrote:
It figures I would do the one pose that I didn’t do last time. I will do a full set of mandatories in August when my cut is over. Sitting at 214 now but was around 220 in this shot the day after a cheat night. [/quote]
Holy shit dude - you look amazing!!
That’s some serious progress!!!
[quote]browndisaster wrote:
accomplished my goal from the last check in to get traps
now I need biceps! they’ve been neglected
down about 40 lbs - will post a frontal shot + arm progress in the next check in[/quote]
Awesome progress dude, you look bigger weighing 40lb less.
[quote]MattyXL wrote:
[quote]Steel Nation wrote:
It figures I would do the one pose that I didn’t do last time. I will do a full set of mandatories in August when my cut is over. Sitting at 214 now but was around 220 in this shot the day after a cheat night. [/quote]
Awesome, just awesome, I think we need a Steel Nation how do you train thread
[/quote]
x2 lookin diesel Steel!
[quote]browndisaster wrote:
accomplished my goal from the last check in to get traps
now I need biceps! they’ve been neglected
down about 40 lbs - will post a frontal shot + arm progress in the next check in[/quote]
Looking lean and mean dude…
for a brown guy 
So, my department is officially doing the Nashville stair climb again. My goal for the next 3.5 months is going to be to get into ridiculously awesome shape. Last time I did the whole climb in gear, this time I’m going to carry some additional equipment.
So the climb is 110 (actually 112) floors in about 70 pounds of turnout and SCBA plus whatever equipment I decide to carry, and I want it to be a walk in the park.
Challenge accepted.
[quote]super saiyan wrote:
[quote]cueball wrote:
I suppose I"ll join in. Can’t remember the last time I posted any pics other than an avatar. 6’1", 192.
[/quote]
Nice job. It looks like you’ve leaned out quite a bit since your previous avatar pic.[/quote]
Thanks, SS. About 20lbs.
[quote]DoubleDuce wrote:
So, my department is officially doing the Nashville stair climb again. My goal for the next 3.5 months is going to be to get into ridiculously awesome shape. Last time I did the whole climb in gear, this time I’m going to carry some additional equipment.
So the climb is 110 (actually 112) floors in about 70 pounds of turnout and SCBA plus whatever equipment I decide to carry, and I want it to be a walk in the park.
Challenge accepted.[/quote]
Sounds awesome and awful. Is there a particular time to shoot for?