RIRO PPL
Push a Week 3
Calves
Close 25x300
Incline Hammer press 6-10 reps (3 drop sets).
9x325
5x325
3x325
4x275
4x225
4x185
Low Incline db fly press+db Inc press 8-12 reps (failure with fly press > failure db Inc press. one set. Count fly press only).
15,5x60
Over head db flies 15-20 reps
(fail Shoulder Flye > fail OH Press. One set. Count OH Flye only)
20,5x45
Db lat raise 10-15
14x25
no rest
DB Gironda Swings 10-15.
4x25
Close Grip BB Floor Press 6-10 reps.
9x185
9x135+4partials
90* cable push downs 10-12 (20-25 widowmaker last set)
12x80
20x70
Week 3 means 3x working sets. Volume not too bad but Push is my least fatiguing day.
Going to be forced to skip Friday session for a gymnastics tourney in Vegas. Will train tomorrow to get ahead of it.
4 Likes
RIR0 PPL
Pull a Week 3
Machine Low Rows 6-10.
5x225
3x315
10x405
8x405
7x405
no rest
Horizontal Machine Shrugs 6-10.
16x405
CG lat pull-down 6-10 (triple drop set).
11x200
6x200
7x180
5x140
5x100
6x85
Dante row10-15.
15x100
no rest
seated cable row.
4x100
Reverse Pec Deck 12-15 3DS.
No time
minimal rest
DB Gironda Swings.
No time
CG EZ Curl (WM + Fail)
23x70
10x50
Hunched DB Shrugs (muscle round)
6x75ea
6x75ea
6x75ea
6x75ea
6x75ea
6x75ea
Abs
No time
Ate 80g extra carbs yesterday to help be ready for today’s training as there should be a rest day in between. Going to go low carb today, or at least try to.
Vegas tonight, flexing on single gymnastics moms tomorrow.
4 Likes
Vegas was fun, competition went well. There was really no way i was hitting protein goals but i kept my food intake reasonably healthy.
Should have trained Saturday, then Sunday, then yesterday and i failed at all 3. To top it all off i ate like an asshole Sunday. I hate that i do this to myself; I’m my own achilles heel.
Eating back on track as of yesterday.
RIR0 PPL
Adductor 8-12 (3 drops sets).
Calves.
Leg curl 6-10(60 second static hold).
Leg extensions 12-15 (rest pause on last set).
Sissy Hack Smith squat 12-15 (widow maker on last set )
Machine rdl 4-6 (no intensifier).
6 Likes
This stuff all lives within a spectrum. We try to be perfect, but we’re also human beings. When there’s not a deadline/ competition/ money on the line, I think it’s ok to be a person sometimes. You’re also within what I’d call a pretty reasonable range - you didn’t spend that time freebasing crack or filling the trash with empty vodka bottles; you just ate up a little and got some rest.
4 Likes
alex_uk
January 16, 2024, 5:52pm
1188
TrainForPain:
freebasing crack
That’s the real secret to getting stage lean.
2 Likes
mnben87
January 17, 2024, 3:16pm
1190
Interested to see how this goes. I’ve heard the PIP is worse than anything else.
I had 0 PIP but I heard the same; it depends on the brewer. I’m running 100mg/mL concentration - from what I’ve heard, anything more than that is prone to crashing so the stabilizing agents are the likely cause of any PIP.
1 Like
s.gentz
January 17, 2024, 4:12pm
1192
I’m 5 weeks into a cycle including DHB and like it. 0 PIP.
1 Like
Oh, and I have a lapse in schooling for the next 5ish weeks so I decided to take a free Harvard course, because I like pain.
1 Like
alex_uk
January 17, 2024, 7:35pm
1194
The blurring around your crotch got smaller, DHB shrinkage?!
1 Like
alex_uk:
your crotch got smaller
The sacrifices we make for gains, some will never understand.
3 Likes
alex_uk
January 17, 2024, 8:59pm
1196
Totally worth it, big guns > everything!
1 Like
Cardio
Ab twister
Cardio
Need to turn this into fasted cardio.
3 Likes
anon6371718:
I had 0 PIP
@mnben87 okay I lied.
1 Like
RIRO PPL
SS Lat Pulldown (3 sets +intensifier)
Chest Supported DB Row (Flared>Standard, 1 set)
Smith Rack Pulls
Reverse DB Flye
Cable Rope Hammer Curl (rest pause)
Cable Curl (fail>step back, fail>step back, fail>step back, fail)
Crushed this whole thing in like 35 mins. Off to San Diego for another gymnastics competition.
2 days ago: <30g carbs
6 Likes
simo74
January 23, 2024, 1:21am
1201
Love a good calf pump, so does @Cyrrex . Quality
2 Likes
I had that kind of cardio but as I’m super fit I managed to finish it in a third of the time
2 Likes
This is the best title for a log ever. And it is true. The best pre-workout is hatred. Sheer, unadulterated hatred. Keep the good work.
1 Like
Cumming fast is a genetically superior trait, developed by those with a long lineage of bedding women quickly.
You gotta get in and get out fast when there’s a sabertooth tiger sitting right around the corner.
Guys that nut fast are the true Alphas. Never let anyone tell you otherwise.
1 Like
HIIT/Traps
Trap Bar Farmer Carry
Stationary Bike
Treadmill
Dropping carbs to 125g/day.
3 Likes
