food: 4159/322/345
BW-200
Back/bis
DL
505x2 (vid)
Seated cable row
295 4x6
HS verticle row
2.5pps 3x8
Meadows row
3p+35 2x10
Chest supported row
2p 2x15
Meadows curl
80 4x6
ezbar curl
115 3x8
db curl
30x10
40x10
You just need to put the URL itself without quotes dl 505 - YouTube
Good lord man you made that first rep of 505 look like 135
Thanks joab. Wierd though I’ve never had a problem posting youtube vids.
[quote]Gmoore17 wrote:
Good lord man you made that first rep of 505 look like 135[/quote]
It looks easier than it was haha. I’m pretty quick off the floor but I struggle at lockout.
edit:
OFF day
BW 203.4, ate like an animal yesterday
BW 201.2
Legs
SLDL
335x8,8,6
Lying leg curl
210 3x12
Front squat
185x12,12,10
Leg press
8pps 3x15
seated calf raise
5p 3x12
BW 199.8
TRi/accessory
Floor press
295 3x4
Hs shoulder press
2p+35ps
4x6
Skulls
115 2x8
pressdown
100x12,10,10
machine dips
3x8
shrugs
415x8
315x15
BW 200.8
Legs
squat (10s wk 2)
255x10,10,12
Top half squat from pins
455x3
Machine hacks
4.5pps 2x6
Lying leg curl
235 3x8
Hypers
55 3x12
BW 200.8
Chest/shoulders
bench (10s wk 2)
205x10,10,13
incline db
120x8,6,6
105x10
Decline bench
185 2x12
135x15
Flye
75 3x8
laterals
55 3x8
partials
80 2x20
55x20
30 (full range) x10
BW 205.3 - had the new double memphis barbeque burger from carls jr., then a whole large dominoes meatza pizza at night. I tried to split the pizza into two meals but failed.
Back/bis
DL
515x2
Pulldowns
295 4x6
seated cable row
280 3x8
one arm HS row
3p 2x10
straight arm pulldown
120 2x12
Meadows hammers
80 3x8
ezbar curl
115 2x10
incline db curl
35 2x12
Crazy fast off the floor.
Thanks Samoth, If only I could be as strong at lockout.
BW 203.4
Off
Decided to throw up some “progress” pics. Up roughly 20lbs since I decided to starve myself for three months. Added a lot of fat for sure. Im pretty comfortable at this bf though.
BW 202.2
Legs
SLDL
335 3x8
Lying leg curl
210 3x12
175x12
135x12
Front squat
225 3x6
Leg press
8pps+20 3x15
calf raise
3x15
Tri/accessory
Floor press
315 2x3
225x5
seated db press
100x6
110x6
skulls
125 3x6
pressdown
110 3x8
reverse unilateral pressdown
80 2x12
set 2
staying away from the tv for the next few days. Can’t bear to hear or see anything about the Rangers. What a dissapointment. My Rangers hat and tshirts will stay in the closet until sometime next year.
Yesterday BW- 203.4
Today-201.8. Hoping to be consistently in the 205-208 range by the beginning of next month.
Legs
squat (10s wk 3)
280x20
Hacks
4pps+60 2x6
Leg curl
235 3x8
hypers
45 3x15
Your floor reds for tri work…you use a close grip or normal?
I’ve always wanted to throw them in the rotation but was never sure
wt: 203.2
Chest/shoulders
Bench (10s wk 3)
225x17 damn wanted atleast 20, ran out of gas
Incline db press
120 3x8
Flyes
75x12,10,10
Decline bench
185x15,10
135x15
Side laterals
60 3x8
partials
80x20,15
55x15
35x8(full rom) x20 partials
cable rear delt
3x15
chest supported rear delt
30x30,20
[quote]Ct. Rockula wrote:
Your floor reds for tri work…you use a close grip or normal?
I’ve always wanted to throw them in the rotation but was never sure
[/quote]
I use the same grip as my bench, index finger on rings. I just figure the grip that allows me to use the most weight will hit my tris harder and carry over better to my bench. I would rather rely more on pressdowns and skulls for pure tricep isolation.
I struggle with about 4"off chest to lockout on bench and nothing has helped with that more than floor presses.