Great pulls and squats- your putting in the work!
Papa Ink - so you mean like bukkake???
Jake - thanks brotha!
9/14/11
Devil Row
335x5 PR
Pendlay Row
185x8 PR
Cable Row
180x7/5 PR
HS Iso Row
-Done bilaterally-
4ppsx6/6
3ppsx10
Kayak Row
-Middle->Left->Right=1 rep-
3x8
DE Sumo DL
-All DOH-
245x10x2
NG Chinups
3x5
NOTES: Pretty solid day, good PRs. Last couple reps on the devil rows were iffy but overall much, much better than last time! Everything else felt great. Those kayak rows were pretty brutal.
Couple quick back pics…i suck at posing lolol
#2
Back pic from 071711 for comparison
Lookin’ thick brah, no homo. (j/k full homo).
Back does look pretty thick bro and your actually leaner then I thought too… good work! The heavy-ass rows are paying off
x3 on the looking “thick” but damn, your hair is starting to creep back down your neck bro, HANDLE IT!
Phlegms - uhhhhh thx qt (no homo???)
Jake - thanks man! I’d like to get/be leaner…with time…
Papa ink - thanks buuuuuuuuudy! haha yes it is, it will be handled when i get to it dammit
9/15/11
DB Seated Press
75x3 -cut it there, didnt feel good on the shoulders-
60x7
Push Press
(135,145,155x3)x3
DB Laterals
15x12
25x10
30x8
35x6 PR
Cable Rear Delts
3x12
Facepulls
3x15
Supinated DB Curls
55x5 PR
35x10
Rope Curls
4x12
Chinups
6/6/5/4
4/4/5 (ng)
Forearm Rollup Thingy
5 sets
NOTES: Pretty good day today. Everything felt great with the exception of the seated db press with 75’s, just felt bad. Whatever, good volume on shoulders overall, really focused on the squeeze for biceps. Overall good day. Off day tomorrow.
Do you do the DB shoulder presses ala Arnold? Or just straight up and down without any rotation?
[quote]inkaddict wrote:
Do you do the DB shoulder presses ala Arnold? Or just straight up and down without any rotation?[/quote]
Straight up and down papa
I looked at the beginning of your old log and now this one. Talk about progress. How do you decide what your workouts will consist of for the day? I’m curious.
[quote]Varitek86 wrote:
I looked at the beginning of your old log and now this one. Talk about progress. How do you decide what your workouts will consist of for the day? I’m curious.[/quote]
Thanks man and thanks for checking out my log and taking the time to post! Means alot.
Well basically I run a 10 day cycle, with 4 main workouts…
- Sumo DL/FS/Quads
-one “other” day between - Devil Rows/Pendlay Rows/Cable Rows
-two “other” days between - Zercher Squat/Squat/RDL/Hams
-one “other” day between - BB Row/DB Row/Tbar Row/Shrugs
-two “other” days between
Repeat…
The “other days” are split up between chest, shoulders/biceps, triceps or off days. 
Try “Arnold Presses” for that shit, you’ll love 'em…maybe
9/16/11
Active Recovery
Clean and Push Press
45x5
95x5
135x3
155x1 PR
165x1 PR
175x1 PR
Oly Grip FS
135x5
145x5
155x5
Hang Clean (form work)
95x3x5
Stretch and 15 min treadmill
NOTES: Feeling great, did lots of mobility and foam rolling before too. Great day, squatting tomorrow!
Cleans looking good my man! One suggestion though, your stance looked a little wide - try bringing it in a little and it should you more stable for the last part of the movement (the stance I’m referring to is at 0.09 seconds into the video if this helps). Your starting stance should be right around hip or shoulder width apart and the second (or finishing stance) should be just 1 or 2 inches wider than that starting stance. Going too wide takes a lot of the strain off the quads and pulls the groin into the movement more which will always be a weaker way to get the weight up.
I’m liking all the oly variations I’ve been seeing in logs lately, you guys are all totes copying me! Also, get snatching brah!
Thanks phlegms! Appreciate the tips as my form on the oly lifts needs a ton of work. I will remember this stuff for next time! And yes, I am totes copyin you, u mad brah? Screw the snatch (pun intended)
I’ve got “just the tip” for you, and I’m FAR from an Oly guy, but try dropping more into the catch part of the clean. It’s hard.