Today was a sexy workout. I really feel my OHP getting stronger every week, and it’s already one of my better lifts. I think I could hit 200 now if I tested 1RM. Surprisingly good workout considering how ungodly tired I was today… two nights of birthdays in a row (mine then my roommates), very little sleep.
Workout:
A) OHP
70 x 5
85 x 5
100 x 3
-work sets-
120 x 5 (whoops)
135 x 3
155(3 ) x 8… felt awesome, “goal” was 7 but I gave that bar the business.
B) Seated DB OHP
55 x 10 (rep PR)
60 x 7 (PR 5lb)
60 x 8
C) T-Bar Rows
2p x 8
3p,10lb x 8
3p,20lb x 8
3p,30lb x 6 (PR 5lb)
D) Lateral Raises
35 x 6 (PR 5lb)
35 x 6
35 x 8 ugly
E) Wide Grip Chest-supported T-Bar (for fuck’s sake I can’t get on the lat pulldown machine ever anymore…yes there’s only one)
90 x 8
115 x 7 PR by a lot
115 x 7
F) Kayak Rows
32.5 x 8,8 SO SWOLE
A new SUPER HOTTIE has been there the last couple times I worked out… think I caught her czeching me out during DB Presses… gotta brush up on my gym game.
Keepin it short because I gotta start gettin ready for the big party tonight. For sure gonna get in some core work with purty lady about 8 hours from now, but the place is still a mess and the party starts in 3hrs.
Solid workout today. Putting shrugs on deadlift day (instead of the day after kroc rows) helped my grip… didn’t even need straps.
(warmup) Squat at deload %s, 3x6
A) Deadlift
155 x 5
195 x 5
235 x 3
-work sets-
275 x 3
315 x 3
350 x 7 (strapless) fuck I’m strong
B) GHRs
4 x 6 ow my hams hurt
C1) Ab Rollout
4 x some
C2) DB Shrugs
95 x 9
100 x 8 (PR 5lb)
100 x 6 grip gave otu
100 x 6 w/ straps…decrepit DB started coming apart mid rep so I had to drop it
C3) wide-ish grip BB Curls
80 x 9 rep PR
80 x 9
80 x 8
90 x 7 (PR 10lb)
Got outta dodge. Actually have a T-Nationer comin over for da party tonizzle, TN makes bonds that last. Either that or he just wants free beer. I don’t care because it makes me feel popular.
that was a bad ass OHP man. you DL workout looks good too. Lots of PR’s in the last two workouts. Party sounds nice… you guys will have to rage and show the rest of those mofos how Da Nation does it!
My Bench is officially stalled. I hope it’s only because I switched benching to monday and have had 3 consecutive binge weekends, and not been recovered. An actual stall would be balls. Should be back to normal weekend routine after deloading next week. Also my abs were so fucking sore today, I couldn’t even get fully into my crappy 2" arch on bench and DB Press.
A1) Bench
105 x 5
130 x 5
155 x 3
-work sets-
195 x 5
220 x 3
250(1+ ) x 3 fml
A2) Yates Rows (between warmups on Bench)
130 x 12
155 x 10
165 x 10 (PR 10lb)
chins done between sets of next 2 exercises… 5 sets/27 reps
B) DB Flat Bench
80 x 12
85 x 10
85 x 9
C) CGBP
145 x 10
155 x 11 (PR 10lb)
165 x 10 (PR 10lb)
D) Kroc Rows
65 x 10
85 x 22 (PR 5lb)
[quote]gregron wrote:
that was a bad ass OHP man. you DL workout looks good too. Lots of PR’s in the last two workouts. Party sounds nice… you guys will have to rage and show the rest of those mofos how Da Nation does it![/quote]
Yeah I’m progressing well on everything but bench, thanks breh. Party was sweet but we were not as good at beer pong as we are at deadlifting.
I got to suck on some tig ole bitties afterwards though so it was all worth it nah mean. Ironically the girl was like 5’2" wtf is it with me and short girls lately.
edit - was gonna post morning weight today at a svelte 223… somehow ballooned over the weekend despite eating like crap. 12lbs away from my completely arbitrary goal of 235.
WEIRD AND TOTALLY INTERESTING FACT: My right lat looks bigger in the mirror but my left side is stronger on Kroc Rows. wtf
So I couldn’t do ab work today. You know you haven’t gone to pound town in a while when one measley weekend full of sexy time can give you such DOMS in your abs that 2-3 days later you can’t do 4 hanging leg raises. fml.
A) Squat
100 x 5
125 x 5
150 x 3
-work sets-
185 x 5
210 x 3
235(1+ ) x 6. Took a vid. Don’t think I’ve posted any squat vids yet so here you go. I think my squat has finally passed my bench thank god. Onward and upward. (action starts at 0:25).
B) Leg Press
5pps x 14
6pps x 11, 10, 12 b[/b]
one-legged press 2pps x 10
C) Lying Leg Curl
100 x 15
115 x 7
115 x 6
D) Face Pull - doing these with no external rotation, it’s hitting my rear delts better
25 x 14
27.5 x 12
27.5 x 10
Edit - I’ve put on 45lbs and still look like a damn stick figure in vids. Only drawback of being tall. Just more room for me to progress I guess.
[quote]hlss09 wrote:
Good squatting brother. Was it a drunken hookup that turned into a weekend long event?
PS get some physique shots bro. [/quote]
Thanks broseph.
Actually fri night/sat morn was my neighbor from last weekend and sat night was a rando from the bars. I have a date tomm with a diff girl who I like and a date with the random Thursday. Hopefully one goes horribly so I have a good story for y’all. Funny I can’t find shit for my life for like 8 months now I’m beatin em off with a stick.
Honestly I’ve meant to get some pics up but my camera is god awful and catches no shadows. I look like a bleach white 2D cardboard cutout.
Took some pics last night but my webcam thingy has like 2 pixels definition so you can’t see shit. I’ll try to get this rectified, not that I have much of a physique to show off yet.
So the girl I took out last night stopped in for a quick tour of my house (I love showing off our main floor, I live in a baller house that is a total panty-dropper). She randomly wanted to see the one cabinet though and laughed at the 5lb bag of protein powder… BITCH if you appreciate the results then why hate on the method? Other than that it went real well.
Was gonna shoot a vid, maybe mix it up and show some assistance work, but I won’t have time to upload when I get home before my date tonight. I’ll show my DB OHP or T-Bar row at some point. Too bad, I had my sleeveless shirt today and coulda showed off my gunz on TN.
Pretty confident I could hit 200 for 1 on OHP now if I tried it.
Workout:
A) Strict Standing OHP
70 x 5
85 x 5
100 x 3
-work sets-
130 x 5
145 x 3
160(1+) x 7 STRONG LIKE BULL
B) Seated DB OHP
60 x 10, 9, 8
C) T-Bar Row
2plates x 8
3p x 10
3p,25lb x 8
4p x 8 (PR 15lb)
D1) Lat Pulldowns, really squeezing contraction hard
150 x 10
150 x 9
150 x 8
150 x 8
[quote]gregron wrote:
squats looked good my man. also it seems you’re cold streak has ended and your riding a hot streak now. Yeaaaaaaaaah buddy[/quote]
I just wear a shirt with a blowup of your avi and tell girls “I know him”
[quote]WhiteFlash wrote:
It’s hard saying this without sounding like I want to check your oil, but your squat form is damn solid.[/quote]
Thanks, I think. Of course that is way more homo with the qualifier because that means you consciously recognized how bad it sounded and said it anyway.
That being said, throwing out your back a couple times squatting will make you care a lot about form.
[quote]WhiteFlash wrote:
It’s hard saying this without sounding like I want to check your oil, but your squat form is damn solid.[/quote]
Thanks, I think. Of course that is way more homo with the qualifier because that means you consciously recognized how bad it sounded and said it anyway.
That being said, throwing out your back a couple times squatting will make you care a lot about form.[/quote]
x2 on the oil checki… I mean squat form. Looks like you’ve got some long legs? That doesn’t really help out too much when squatting but you’re making it work. Good stuff
[quote]WhiteFlash wrote:
It’s hard saying this without sounding like I want to check your oil, but your squat form is damn solid.[/quote]
Thanks, I think. Of course that is way more homo with the qualifier because that means you consciously recognized how bad it sounded and said it anyway.
That being said, throwing out your back a couple times squatting will make you care a lot about form.[/quote]
x2 on the oil checki… I mean squat form. Looks like you’ve got some long legs? That doesn’t really help out too much when squatting but you’re making it work. Good stuff[/quote]
Haha, it’s hard enough squatting right at 5’9", can’t imagine doing it at 6’3". That’s legitimately impressive.
x2 on the oil checki… I mean squat form. Looks like you’ve got some long legs? That doesn’t really help out too much when squatting but you’re making it work. Good stuff[/quote]
Yeah man all my appendages are long. Wait what?
[quote]WhiteFlash wrote:
Haha, it’s hard enough squatting right at 5’9", can’t imagine doing it at 6’3". That’s legitimately impressive.[/quote]
Thanks man. It took a LOT of trial and error to find the right stance. Also I think my legs are uneven lengths (my arms are different by at least an inch, you’ll notice when I deadlift the bar doesn’t hang completely horizontal at lockout). Just takes a lot of poundage to fill out those legs proportionally though.
Deadlifts today, hopefully I’ll have a 370x6 video up tonight. Would be happy with 5.
[quote]hlss09 wrote:
Hey dude hit us with some physique pics I wanna see what I’ll look like at 230ish (same height). [/quote]
Maybe I will tonight. 2 caveats though:
I’m only in the low 220s (lost like 10lbs between Vegas and my stupid liver cleanse, so it set me back several weeks)
I’m going bulk then cut, you went cut then bulk, so I’m carrying more bf than you will be at my weight. Also, genetically all the males on my dads side have this big gut that sticks way past our chest, me included (and my dad/granddad were pretty lean, it’s not a generic “fat” thing), so if you remove that and distribute the weight to muscle you’ll look bigger.
Honestly that’s one of the reasons I haven’t posted pics. People will say “wow failed bulk” when in fact I had that body shape even 45lbs ago due to genetics. When I hit ~235-240 I will do my first serious cut and I will blast that shit to oblivion, it just aint gonna happen till I acquire enough muscle to look impressive after a cut.
Gettin ready to head out for the night, so quick post. I felt like my back was going to break in half but on my vid it looks like I coulda grinded out another. Better safe than sorry.
(warmup) Squat, deload %s, 3x7 - ripped the entire backside of my boxers right down the asscrack. Third time I’ve done this. Maybe, MAYBE I need to buy some newer ones.
A) Dead
155 x 5
195 x 5
235 x 3
(whoops read my notebook wrong) 255 x 5
295 x 5
330 x 3
370(1+ ) x 5, not bad, espcially considering I was strapless. Mixed grip getting a lot stronger.
B) Hang Clean… want to get back to these 'cuz they fun
95 x 3
135 x 3
145 x 3
C1) GHR
3x8-10ish…more explosive this time
C2) Leg Extension
165 x 12
170 x 11
175 x 9
D1) DB Shrugs
100 x 6
100 x 12 (strapped)
100 x 10 (strapped)
D2) DB Hammer Curlz for the Girlz
40 x 8
40 x 7
40 x 9 ugly
Skipped ab work, was short on time and hopefully I’ll get some ab work tonight!