Ok…lets see I had a bacon egg and cheese on a onion bagel for breakfast, 2 beef patties and a slice for lunch…for dinner fried chicken, ribs and fries! I L O V E fridays.
Wow your cheats are cleaner than mine… don’t I feel fat 
I’m in love with your dinner. Where’d you go?
Sounds like a good southern meal. I fell in love with southern food since I moved down here. Cornbread, ribs, fried chicken, mac 'n cheese, fried okra… these people know how to live.
Then again I never looked for Soul Food restaurants in NY.
It was BANGIN!..Theres this place around my way called pollo loco…its the tits! Its actually spanish food but they have ribs and fried chicken plus all the awesome Puerto Rican / Columbian / Cuban food you can eat.
Really didnt follow 5/3/1 today my shoulder was giving me issues and Proly did more than I should…may have to reconsider my chest days
BENCH PRESS 225/5 245/5 275/5 315/2 225/20
DB INCLINE 100/10 125/4 100/12 80/14
INCLINE BENCH W EFS LIGHT BANDS 135/12/10
WG PULLUPS 5/5/4 (shoulder hurting switched to narrow) NG 10/9 (33 total)
BB ROW 135/20 225/5 225/4 135/20
SQUAT 5/3/1 225/5 275/5 300/5
SQUAT 315/5 365/1 135(W LIGHT BANDS)/15
LEG PRESS 3PLT/30/20
SEATED CALF RAISE 3PLT/20
LEG EXT 115/20/20/10
DB LATERAL RAISE 40/15 50/10 50/10 35/15 35/15
CHEST SUPPORTED DB REAR RAISE 30/20/15/12/10 (RP)
DB TRI EXT 30/20 45/10 50/10
FRENCH PRESS 100/12
CARDIO TREADMILL INCLINE 3.0 - 11.0, SPEED 3.5 - 6.5 (15 MIN MILE)
AND SCENE
MILLITARY PRESS 5/3/1 145/5 155/5 165/4 (fail)
MILLITARY PRESS 135/13 135/12 135/11 135/10 135/9
JAVELIN PRESS BAR/15/13
BAND NG CHINS 5/4/4/4/4/3 NO BAND 10 (34 TOTAL)
FACE PULLS 57/15 STACK/15 STACK 10/13 STACK 25/12 STACK 25/12
DB SHRUGS 120/20 120/15 120/12 120/10
DB COMPLEX (90 SEC REST)
65LBS GOBLET SQUAT/10 DBROW/15 BANDPU/13
65LBS GOBLET SQUAT/10 DBROW/13 BAND PU/10
65LBS GOBLET SQUAT/10 DBROW/10 PAND PU/10
Just saying Hi… I’m sure you’re preparing for rest/cheat day manana <3
Sooo I did a Nikki9591 ultra volume workout today (well not really)
DL 5/3/1 275/3 315/3 345/3
DL 405/1 405/1 405/1 315/7
RACKCHINS 20/19 (39, STILL DONT THINK IM DOING THEM RIGHT)
NG CHINS 12/11/10/10 (43)
HACKSQUAT 3PLT/10/10/10
LEG EXT (RP) 110/20/15/12/8
DB LATERAL RAISE 40/10 50/10 50/10 30/25
DB FRONT RAISE 30/15
CHEST SUPPORTED REAR RAISE 40/15 40/10 30/20
TRI PD STACK/20 STACK 25/15 STACK 25/15
EZ CURL PD REV GRIP 75/15/15
DB CURL 35/15
DB HAMMER CURL 50/10 50/10 50/10 70/4
FAT ASS MEAL FRIDAY!
2 BUFFALO SLICES, POTATO AND EGG W FRESH MOZARELLA HERO
YAHTZEE
That’s some pretty good volume, I approve
I don’t know if I posted a vid of the rack chins, but here it is anyway:
Hot damn, that hero sounds delicious!
thanks for the vid, I see where my errors are, im doing something in between a rack chin and inverted row. Lemme tell you Potato and Egg with fresh moz is awesome. Its not the worst you can eat either.
My shoulders are really bothering me. They are shot, I have to rest them plain and simple. for at least a month no BB bench press at all. The pain is ridiculous, my shoulder especially the left feels so unstable. I will go for my high rep chest work. Ironically military pressing and ur rows does not hurt. So no 5/3/1 on chest until further notice…I guess Ill go more for feel and squeeze then the usual strength.
BENCH PRESS 225/3 250/3 285/3 (pain was pretty sharp)
INCLINE DB 80/20 100/15 115/10 115/8 80/15
HS VERT PRESS 2PLT/20 3PLT/15 (pain again)
FM FLY 70/12
BB ROW 135/15 225/5 225/4 135/20 135/15
BAND LEG RAISE 15/12/12/12
OLD MAN CRUNCH 155/20/15/20
FUCKED AROUND ON THE ROW MACHINE FOR SOME BS CARDIO…ehh
SQUAT 531 240/3 280/3 315/8
SQUAT 315/5 365/3 405/1 225/10 (W EFS LIGHT BAND)
LEG EXT RP 110/15 110/11 110/8 110/5
BAND CHINS 7/5/4 NO BANDS 10 (26)
ISO LOW ROW 2PLT/15 3PLT/10/10/9
HS DECLINE 2PLT/15 3PLT/15 4PLT/10 4PLT/8 3PLT/14
DB TRI SKULL CRUSHER (INCLINE) 40/15 50/10 50/8 40/12
You been MIA, shoulder’s feeling better or worse?
Today my shoulder felt ok, I think I really have to come to the realization that the traditional bench press maybe hurting more then helping my progress. It bothers me , I admit it benching was an ego thing, but I also found it fun. I wish I had done things the right way in my 20s, I think benching 2 or 3 times a week in some shape or form truly fucked my shoulders up and Im paying for it in spades now. Thats another reason why I think the future (and present) is really bright for you, your doing things the right way, your well versed, and have the passion and build for it. In my 20s I admit, I didnt give a damn about my legs (until I found DLing in my mid 20s) I cared about my chest and biceps, until I was about 27…which was too late. Not giving myself excuses but getting the right info was a bit harder than it is now…sorry about the soapbox, I just felt like venting, Im a little bit frustrated…thanks homey!
Aww hun you can vent whenever!
No need to regret your earlier training years, because you learned and now you’re a huge monster. And only benched 2-3 times a week? I know people who bench everyday!
You can always do some DB benching and incline/decline, and throw in the flat bench on the occassion that you want a benching ego boost.
I know you’re frustrated but from what I see, all advanced lifters learn that they need to stray from the flat bench. Apparently, it’s just your time.
Matty, your shoulder issues sound like mine. I have two torn rotator cuffs. I have started doing the shoulder shocker, from De Franco’s article. The band pull aparts are awesome, I do them all day long. Give it a try, it could help. I can go heavy on the shoulder presses but I always go for mid weight and reps on the secondary movements… My shoudlers still ache but the hurt/pain is starting to fade. Good luck bro and keep at it.
Nikki?you know your right, its my time, incline bp never seems to give me issues maybe Ill alternate between them and DB inclines. Once again thanks.
Lil J76?.Thanks man, it is very frustrating, I have gone to a multitude of orthos, and I get the same it is what it is routine. They tell me I have a partially torn labrum. Impingements and some issues with my clavicle and the onset of arthritus. They said I could get an operation but most don?t recommend it, and from others experience even after surgery they still don?t feel great. The oddest thing is I don?t have any issues with OH Pressing just benching and dips. Is this your experience as well? How is the shoulder shocker, I was reading it, and started to tremble at the idea of a sholder workout w/o the Millitary press…lol
Aww love to help hun. I don’t like to see my Matty upset…
I’ll end this comment before I ruin your street cred on TN anymore <3
LOL! Ive been found out…Im a big mush!
NP, MattyXL…I have a tear in the labrum on my right side also… It has been killing me for a few years. After a shoulder workout they would hurt for at least 4 to 5 days after. It only took years and years for me to listen to my shoulders and change my routine with them.
I still do a full shoulder workout, the only heavy movement is the OH press, everything else is lower weight higer reps and I make sure the form is super correct. Since I started that, my shoulders have not hurt anywhere near what they used to. The addition of the shoulder shocker routine has made things even better. I love the OH press and could not see NOT doing it.
You have to listen to your body and make the adjustments. Incline used to hurt but not flat bench. With dips, I used to get pain around my clavicle on the right side. I am virtually pain free now… Oh, and I changed my bench grip also. Brought it in some so I am not so wide and I make sure to keep the elbows in. Hope some of this helps bro.
Interesting…J76, I actually did an abridged shoulder work out today, the Millitary press gave me issues, I felt very unstable out of my left shoulder, instead of usually following the BBB 5/3/1 I tweaked it a little. I would usually go heavy on every lift (heavy for me) but over the past few weeks I have been messing with higher rep ranges with assistance shoulder lifts…I think im gonna try defrancos shoulder shocker necxt week., thanks bro.