SUCK IT JET HATERS!!!
MILLITARY PRESS 5/3/1
140/5 150/5 160/8
BTN SEATED SHOULDER PRESS EFSBAND/20 EFS LIGHT BAND 100/12 EFS BAND 100/10 135/15 135/12
CHINS W LIGHT BANDS 7/5/5/4/10(NB) 31
FACE PULL 50/15 70/12 STACK/12 STACK/12 STACK/12
BB COMPLEX 4 RNDS 135LBS X10 OF BB ROW, UR RIGHT ROW, FREE SQUAT, PUSHUPS
So its been about a year since I started DLing consistently again. (stopped for about 4 years) I have to say I am somewhat pleased with the progress I made in a year…got it up to 425, my goal of 500 by July may be attainable.
DEADLIFT 5/3/1
315/3 335/3 355/3
DEADLIFT 405/1 405/1 425/1 315/5
LYING LEG LIFTS WITH EFS LIGHT BANDS X12X3
NO BAND X1X12
OLDMAN CRUNCH MACHINE 155/20/15
DB LEANING LATERAL RAISE 25/20 40/15 50/12 50/10 50/10
CS REAR DB RAISE 30/20 40/12 40/12 40/12
TRI PD REST PAUSE STACK/20 25/15 25/15 STACK/17
Lol how do you even get 155# on the crunch machine?
Congraduwations! 500 is right around the corner.
I hope so nikki!
OK I finally returned to the gym today, felt like shit unfortunately. Weak, dizzy and nauseous. I would consider myself at 65-70%, which considering taking close to 10 days off is disappointing. I do blame the antibiotics that my doc told me to take, even though at first offer I refused, but since a recent blood test showed an unusually high white blood cell count (which shows the presence of an infection) I conceded. Levaquin the name of the antibiotic is knocking the shit outta me. But I got through it.
I am going to suspend the 5/3/1 program until I am at closer to full strength, so I will do some ghey workouts until that time
FLAT BENCH WITH LIGHT EFS BANDS 135/18 135/15
FLAT BENCH 225/12 225/12 225/10 275/3 315/FAIL (THIS SHOWS HOW THE LAYOFF AND MEDS HAVE WEAKENED ME.)
INCLINE BENCH W BANDS 135/18 135/15 135/10
MEADOWS ROW 1PLT/15 2PLT/10 2PLT/10 2PLT/10
WG PULLUPS 5/5/5/4 NG 10 (29)
UR ROW 135X3X10
EZ BAR TRI PD 50/20 STACK/15 STACK/12
VBAR TRI PD STACK+25/15/12
ehhh
That workout isn’t ghey 
It sucks that you’re sick again, you’ll get the strength back and back to 5/3/1 in no time.
ok…nikki maybe not super ghey, although I was wearing leg warmers.
MILITARY PRESS 135/15 155/10 155/7 135/9
JAVELIN PRESS BAR/15
DB LAT RAISE 35/15 40X3X10
FACE PULL 50/15 80/15 STACK/12 STACK/12
DB HAMMER CURL 40/15 55X3X10
SQUAT W LIGHT EFS BANDS 135/10 225/10
W/O BANDS 315/3
ok so tomorrow will be mainly conditioning and then after that back to our regularly scheduled 5/3/1 program.
BAND CHINS 6/4/5/4 NO BANDS 10 (29) (EDIT) FORGOT
2/2/11
felt drowsy, as usual because of these fucking pillzzzz
BB ROW W EFS BANDS LIGHT 135/15 135/12 135/15
W/O BANDS 225/5 225/4 225/5
W BANDS 135/15
WTD PU 0/15 45/20 45/15 45/15
NG CHINS 11/10/10 (31)
HS DECLINE 2PLT/15 3PLT/15 4PLT/7 3PLT/15
SKULL CRUSHER 80/15 110/7 110/5 80/14
DB SHRUG 105/20 120/15 120/15
SS CARDIO 1 MILE 16 MIN INCLINE 4 - 11 SPEED 3 - 6
LEG WARMER WORKOUT
Screw your pull-ups. If I had 5 cups of oatmeal before a workout, I can’t do half of that. And you’re drowsy. Bah!
Cereally, great work on even getting to the gym, and then for killing it.
Thanks nikki, its been a struggle lately…trying to follow in your footsteps. Plus I have been dieting too, which is something im not used to.
Pshaw, I’m trying to follow in yours so I guess we’re running in circles =)
Gah don’t tell me you’re doing all that work on a diet. You’re making me look bad.
Take it easy with the diet and being sick.
what I notice right off about your thread…
nice ink
impressive triceps strength
slow steady progress on the deadlift.
Thanks bro…yeah tri’s are a strong point. Im really hoping to hit 500 by July, proly took a step back because of constant illness, DLing tomorrow after a couple weeks off from it. we will see how it goes
I can stare at your avi for hours, maybe days.
[quote]Nikki9591 wrote:
Pshaw, I’m trying to follow in yours so I guess we’re running in circles =)
Gah don’t tell me you’re doing all that work on a diet. You’re making me look bad.
Take it easy with the diet and being sick.
[/quote]
Lol, seriously tho, I havent paid attention to what I shoved in my gullet for long enough, no more pre workout Big Macs for me. I always will need a an old school fatass day tho…I choose friday!
[quote]MattyXL wrote:
Thanks bro…yeah tri’s are a strong point. Im really hoping to hit 500 by July, proly took a step back because of constant illness, DLing tomorrow after a couple weeks off from it. we will see how it goes
I can stare at your avi for hours, maybe days.[/quote]
i get that a lot…hehehe
OK back on the 5/3/1 thing after a 2 week layoff, went pretty good all things considered…
DL 5/3/1 250/5 270/5 290/5
DL 315/5 405/1 405/ 425/FAIL 425/FAIL (dissapointed but not surprised, I expected to lose some strength because of being sick)
RACK CHINS 20 / 19 (39) (stole these from nikkis thread, I think I may have done these wrong, they were too ez)
CHINS 12/9 (21)
LEG RAISE W EFS BAND ORANGE 15/15/10 NO BANDS 12
OLD MAN CRUNCH MACHINE 155/20 155/15
DB HAMMER CURL 40/20 60/10 60/10 60/7
CABLE CURL 80/10
EZ CURL 80/10
EZ BAR TRI PD 80/20 STACK/12
VBAR TRI PD STACK 25/17/16/15
TRI CABLE EXT 20/20
OMG pre-workout Big Macs… that’s the secret to the awesome strength.
No not really, you’re still killing it, and on a diet. It must be the water.
My fat days are on Wednesday, sometimes Thursday. But it gets me through the week lol
Yesterday I pigged out like never before. French toast and bacon for breakfast, BK for lunch, pizza and zeppoli for dinner. Felt a bit sick, but I got over it.
What’s crazy is my pizza guy knows that I’m preparing for a show, and I ordered 3 orders of zeppoli and he goes “mm-hmm”
?!?! What does that mean 
Anyway, of course the rack chins are going to be easy for you, you’re over here doing drop sets with pull-ups and doing wide, narrow, and whatever else grips supersetted.
You can get an EZ-Bar, load it up, put it on your hips, get your feet on a bench, and do them weighted.
we allll need fat days…I CANNOT WAIT FOR TOMORROW! As far as the Zeppolis go , you thought that was powdered sugar but it actually was the creatine monohydrate (you know the roids), thats why he said hmmm mmm.
Bacon and French Toast, my favorite…Bacon and Syrup is the fucking tits! If we ever ate together we could do some MAJOR DAMAGE!
I have discovered Checkers and I am liking…they have these Big Buford burgers 2 for 6 BUCKS…IM THER
Ill think ill try the weighted ones…and for added measure and Ill place some Wendys Fries on top of the rack and eat one every time my second chin hits the bar.
What are you planning for your Fat Day?
I used to do cheat meals, not days, but I suck up all the junk anyway, and my appetite is unsatiable. So might as well go all out. I diet too hard to be satisfied with half a pizza and an order of zeppoli anyway =)
I don’t discredit that theory about the creatine. I breezed through my morning cardio today, it must have been the creatine-polis.
I thought I was the only one who liked bacon and syrup. I don’t know where I got that from, but it’s AMAZING! The fat and sugar is a force not to be reckoned with.
You just discovered them? Oh man. Stay on top of them, they always have cheap, delicious food. Their fries are pretty unique too, among the top fast-food chains.
If I had Wendy’s fries at the top of the pull-up bar, I’m pretty sure that’ll be the first time I do unassisted wide-grip pull-ups.