[quote]arramzy wrote:
DF, were talking kilos in case you didnt know…[/quote]
For DF, that 500 (if it’s pounds) needs to be done CONVENTIONAL, from a 6" deficit, against “Strong” EFS bands.
Without beanie or viking helmet.
[quote]inkaddict wrote:
Without beanie or viking helmet.
[/quote]
This is key
Within 16 seconds, the song becomes kickass
oh it’s Azathoth
[quote]spar4tee wrote:
[quote]inkaddict wrote:
Without beanie or viking helmet.
[/quote]
This is key[/quote]
sonofabitch
I love this log.
Ink - it is not a “death day” if you need to do 8 reps and you hit 12.
just sayin.
Spar, I know, right. It holds the power.
Det, damnit man. I was going to buy 1 of their albums so I decided to get their first one. Then you lay this gem upon me. Haha, thanks though, I can never have too much metal in here.
Dixie, UMad?
Mainy, glad you enjoy it in here. It is pretty badass at times, LOL. And true, it wasn’t a true DEATH day, but I was only pressing 50% of the training max I’m using.
Lower back is SO REDICULOUSLY SORE today, not really sure how I’m supposed to squat tonight. But I will though, like a boss. At least it’s a bench dominant workout. Oh and GM’s too…fuck.
This morning, did a cardio session (fasted), consisting of 1 sprint ~30 yards, post-child school dropoff again. My youngest LOL’s when I get back into the car and says “Daddy’s runnin’. Daddy so siwwie”
Heart melter, that one 
Inky, I love you, but 1 30 yrd sprint ain’t shit, brotha.
I’ve witnessed old ladies sprint 40yrds to catch a bus only to sprint back to the corner bodega because they realized they left their Coffee Mate at the counter, AND THEN sprint back and still catch the bus. Just sayin’
Unless you’re doing it for the the melty hearts, in which case, carry-on 
Happy Thanksgiving!! Eat up!
Masch, obviously I wasn’t bragging about a shitty sprint, it was all for the LOLs. I live for the LOLs!
Tonight was decent. Anyone wondering if Sheiko 37 is harder than 29, it definitely is…
Week 3 day 3
Bench
15145
14175
23205
52230
Squat
15165
15200
25230
Due to a misload, rather than 245 I had 265 on for first 3 sets of 4…little rough, lol
34265/24245
Close grip bench
18135
26175
46190 burn!!
Pushups
5*10
Strong band GMs
3*10
Extra
Crossed band face pulls, to various heights
4*12
Band pressdowns
4*12
Curls
Various312
Done. Going on a 4-5 mile jog in the morning with my wife, should be a decent extra session to burn a few cals prior to ingesting about 400000000, LOL
Happy Thanksgiving, guys and gals!
37 should only be about 1.28x harder than 29 based on my calculations…
LOL
4-5 mile jog? Dafuq, wut happened to the bloat contest??!?!?!?!?!!?
Happy thanksgiving man.
Lol, dude I’ll still GFH…don’t worry.
Oh, and I also did 100 neck extensions (25 in 4 directions) with a 10# plate hanging from my dome. Get yoked!
Foam/pvc rolled, stretched, and I’m out.
Wound up hitting the pavement with my wife and pushing a stroller with my girls in it. Thing was like a prowler on wheels. Did a couple miles and let the kids play around in the playground. Did some various pullups and climbed around like a kid.
Looking forward to eating later. Shooting for a PR, LOL
Today’s session blew. Knee pain made me stop squatting early, kids distractions made me stop benching. I’ll try to make up for it tonight or tomorrow hopefully.
Note to self: Do not attempt lifting with children awake. Never works. Ever. LOL
Squats
Worked up to 3 triples at 265 and ended it. Pain is at the top of the knee cap, and I feel it as I approach depth. Ice and ibuprofin should help. I hope.
Bench
23033
The End.
[quote]inkaddict wrote:
The End.
[/quote]
NO COME BACK INK!!
[quote]inkaddict wrote:
Masch, obviously I wasn’t bragging about a shitty sprint, it was all for the LOLs. I live for the LOLs!
[/quote]
I live for your LOLs too! You are siwwie
I hope you got in your 12k calories over the weekend!
Sorry about the squat day getting interrupted by your lil monkeys. But nice work on the run!! Well done, sir, well done.
scj, I’m not going anywhere.
Masch, I got 12k calories in daily, I bet. LIKE. A. BOSS.
Knee is feeling fine today, so I should be able to squat tonight.
Question though, do I just finish the work I didn’t finish from the previous session (Week 4 Day 1) or do I re-do the whole session, or skip to the next one?
Sheiko 37 W4D2
Decided to forge ahead, started and ended solid, but something has happened to my deadlift. Setup and form just felt horrendous. Gotta keep trying to find what works. It’ll happen, I’m sure of it.
Bench
1455
1754
20532
23032
24523 PR First time hitting over 230 for more than a single, so these felt great. Paused, of course
Deads
135some
2254
2704
31532 hard
3601*3 Should have been 2 triples, but these felt shitty as shit. Couldn’t break it from the floor on the 4th rep, so ended them.
Bench
1605
1905
21544
Rear delts
5*10
Lunges
5*5
Done. Sheiko 37 might kill me. Next time, lower the max on deadlifts, and actually finish every deadlift session…damnit
Tonight is an off night, but I messed around with a mini band to induce some serious blood flow into my weak ass delts.
Pull aparts/dislocates/shoulder tornado x 3 sets of a bunch
Unilateral lat raises (standing on one end of the band)
3*15
Unilateral band overhead press
3*20
Banded curls x some
Pretty sizeable pump after that little session. I’ll take it!
I feel you on the deadlift feeling off and weak Inky im going through it for probably the 5th time. I love little pump workouts like that with my mini band they have done good things for me
Brutal shoulder work out brah
Want some hawaaian punch for recovery?
[quote]Kalle wrote:
I feel you on the deadlift feeling off and weak Inky im going through it for probably the 5th time. I love little pump workouts like that with my mini band they have done good things for me[/quote]
It’s weird when you feel like you’ve got something figured out, and try to make minor tweaks and it all goes to shit. Oh well, it’ll work itself out, I’m sure.
And that’s reassuring to hear a little extra band work has helped out, I can use all the help I can get.
And now…I’m off to do some hill sprints in the dark!