Those numbers have some margin of error for human fluctuation in position of measurement, hydration levels, food in intestines, etc… I think the take away from it for me is over the last few weeks my LBM is up and my bf % is down. What proportion in lbs to lbs is debatable. But the trend line is real…
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4/2/18- pillar squat + Hypertrophy push
Warm-up stuff
Pillars— no knee sleeves or nikes
Squat:
45x10 ugggh these felt bad
95x5 loosened up some
155x25 (mommy).
Hypertrophy push/ pull (45 sec between sets and exercise on timer)
DB bench:
60x15
60x12 (+4 from last week)
60x10 (+2 from last week)
DB low incline:
55x8 (new weight)
55x8
55x8
OHP:
95x10 (9 strict press…1 push press)
85x 10 (same these are heavy af)
75x10 (all prescribed sets I was dissapointed with weight and lack of reps)
Decided to drop set blow it out.
65x11
55x14
45x15 (mommy)
1 arm land mine rows:
1 plate x 15
1 +35 x 12
1+35 x 10 (grip was failing)
V-handle lat pull down:
140x12
140x10 (felt the lats working from upper middle back rolling down and outside on these!!!)
130x9
110x10 (muscle was fried)
SS DB tri extension/ side raise
50x12/20x12
50x12/ 20x12
50x8/ 20x12
Bonus work
V handle land mine row/ tri kick backs
2 plates x10/ 20s x20
3 plates x8/ 20sx 10
Done…
Took some pics
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Looking lean, bud. The progress is real, and impressive!
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Traps and arms are getting bigger… the monster is growing… good shit boss
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Definitely seeing more back / trap definition. Looking good
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I hope my traps stand out like that when I take my final photos.
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Traps.
I think your BF% is a bit off, but those fucking traps bro.
You go boy.
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@The_Myth You think 16 is too high… probably closer to 17-18…
Oh funny story from tonight’s lifts. We were working the lat pull down and I was trashed. Got a ninth rep tried a 10 and couldn’t pull it without a hell of a lot of body English. My boy was laughing talking shit. I got up and was saying something back to defend myself and my tongue just garbled the words mid sentence. I couldn’t talk…like my tongue and brain weren’t connected. We laughed and laughed…took me a minute or two to recover enough to talk shit back.
He just said whatever learn to talk…
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@losthog look at all those gains!! Keep it up man
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It’s all booshit anyway, just keep adding weight to the bar.
And those traps bro, nice work.
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Wow, keep it up big Hog, good bloody work mate
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Great progress! Congrats!
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I said it before, you’re a beast Hog.
That’s some really impressive shit going on.
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Looking great man awesome progress!
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4-4-18-- Pillar squats + Hypertrophy DL
Warm up stuff
Pillars: in r2s
45x10
95x5
135x5
185x5
225x5x3
Hypertrophy DL
DL:
135x10
185x5
225x10x3
DB Bulgarian split squats
BWx10
20s x10x2
Figured this out this week…
BB glute Bridge from floor:
135x10
225x12, 225x15x2
BB hip thrust shoulders on bench:
225x15x3
Felt these in quads and hams.
Calf raise on supercat
45,25 per side x15,15,15
Crossgrove squat complex:
95x6, 95x5… better than last week!!!
Enjoyed this one. Had a new kid from school come go with us. He hung in the whole workout. Strong kid! He was a bit gassed. It was new for him and will adapt fast…
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Man that’s awesome, you guys are going to have a whole gang soon
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How did you get access to the schools gym, through your son or do you teach there?
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I teach and coach.
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