Looking stout, Brother Steely. You have really packed on the size.
And what Jack said…awesome squats. Great arm work to boot. I would say that you can really see where the arm work has paid off…and it has. But you have progressed all around.
Looking massive there brother. Dips looking fierce.
You can tell you’ve been without sufficient food for a while. You’re looking positively waifish.
[quote]SteelyD wrote:
Prog 6/2010 @ 250ish[/quote]
Rechristened as BeefyD
[quote]sfp wrote:
You can tell you’ve been without sufficient food for a while. You’re looking positively waifish.[/quote]
I’m wasting away to nothing!
Sun:
Back @ Champs
Rack Pulls (mid shin):
w/u
365x3
405x3
455x5
Trap Bar Shrugs:
225x30
315x20
405x10, x10
Cable Lat P/D wide grip:
something x 15, a little more x 15, " " x 10, 240x8, x8
Cable Lat P/D close grip: 200x15, 220x8, 230x8
Lat pullover machine:
12, 12, 10, top 210? x 8, x7
Shoulder Lateral Raise machine: 120x25, 150x20 (stack), 175x15, 185x10, 175x12
1 arm DB Shrug: 140x25 x 2
I don’t really pay attention to the ramp ups on the machine any more. I know for example my top set on the lat pulldown, if I want 8-10 reps is like 230-250 on any given day, so I just start at 160 or so and do 30 lb jumps or whatever to get there. Ditto lat pullover and low rows.
Got a couple ‘big guy’ comments today. Funny, I don’t think I’m that strong. Let me rephrase that-- at the gym, I’m probably working harder than 95% of the ‘regulars’ there (there are a few big dudes), but in the BIG picture, like some of the “Over 35” regulars and other P/L’s I know, I’m small 'taters. Long.Way.To.Go…
Thanks for the prog pics comments, btw. I’ll spare you all the shirtless ones 
Come on, we wanna see the nekked ones! (Just kidding). Looking really big. Your hard work is really showing and paying off.
MON: National Bench Night
5.3.1 “Threesies”
w/u
245x3
275x3
310x3
295x5
275x5
245x12
245x6
Incline BB
225x12
245x8
275x4!!
CGBP (3 board)
245x12
275x8
295x5
1 arm cable x-over: 45x20, 55x18, 60x12
25 min rec bike.
Whew! Going to focus more on armses next few weeks.
TUE: Squats/Legs
5.3.1 Threesies
w/u
340x3
405x3
440x3
225x5 +5 +5 (all bottom paused)
LP: 6pps x 12, 8pps x 10, x10
Calf Raise: 8pps x 12 (toes out), x10 (toes straight), x10 (toes in)
Leg Extension: Something x 10, x10, 220? x8
[quote]SteelyD wrote:
Prog 6/2010 @ 250ish[/quote]
I always thought black was a lot more slimming. Oh well. Another myth kicked to shit. Thanks.
Oh. Looking good 
Very nice squats there. 500 around the corner?
[quote]ouroboro_s wrote:
[quote]SteelyD wrote:
Prog 6/2010 @ 250ish[/quote]
I always thought black was a lot more slimming. Oh well. Another myth kicked to shit. Thanks.
Oh. Looking good [/quote]
LOL. Yeah, black makes me look slim like a pumpkin.
What does you pre and post workout nutrition look like at this point? If you don’t mind my asking.
[quote]JoeGood wrote:
What does you pre and post workout nutrition look like at this point? If you don’t mind my asking.[/quote]
Whatever I can eat before and after! I try to have some real food a couple hours before (assuming I’m working out late afternoon, like 4/5 or so), like meat. I’ll down a shake (50+g Pro) maybe an hour or so before, then I might do another walking out the door or on the way to gym.
At gym I just put BCAA/EAA mix with water and drink that. When I get home, I down a 3 scooper. Then try to eat a couple times before bed.
That’s ideal for me. Sometimes I can do it, sometimes not. When I’m traveling for work, all bets are off. I usually have to workout at 5am on the road, so I down a shake before and and after, then just try to eat as much as I can throughout the day.
you are looking large and powerful-
nice work.
Thx.
WED: Sho-dairs
Smith BTN presses: x12, x10, 2pps x 7, x8, 2pps+10 x 5
DB High Incline Presses: 80x10, 110x7, x6, 100x8, 55x20
Cutler Lat DB Raises: 3 sets top = 60x9
DB Lat Raises: 3 sets top = 55x12
DB Front Raise: 35x10, 45x10, 50x10
BB Shrug (close grip): 225x20, 315x15, 405x10, 365x10
Rec Bike x 20 mins
Great progress oh steely one, how’s the new baby? I’d appreciate a new sketch of little D!
[quote]Scotto wrote:
Great progress oh steely one, how’s the new baby? I’d appreciate a new sketch of little D! :)[/quote]
Oh, not much change on that front! She’s cruising right along. Very alert. Smiling a lot now!
Thanks!
Thurs: Bicepzzzzzzz, Abzzzzzz
1 arm cable curls: lots x lots
2 arm cable curls: lots x lots but not as many
Alt db curls: some x some but definitely not as many as above.
Weighted decline situps: 10 x 2, 10 x 2 with 25# plate
Hanging Leg raises: A few, lol.
Rec Bike 25 min
Sauna 10 mins.
My curls suck donkey balls for sure. I really need to bring those up. Ditto any ab work. Donkey balls.
Cazzo de ciuccio!
Fri: Tryseps
w/u
CGBP (pinkies 2 fingers in from rings): 135x20, 225x12, 245x10, 275x8, 275x6 (1st 4 sets 1/2 foam, last set full foam)
Skull Crusher (EZ Bar)*: 70x12, 90x10, 105x10, 110x8, x8, x6, 70x10 (all +10 partial presses at stomach)
Rope cable P/D: 130x20, 160x15, 180x11, x10, 170x10
Rec Bike x 20 mins
- weight minus bar. Don’t know what the bar is… 15#?
Couldn’t do a dip after the CGBP! lol.