Looking solid in the picture.
Good lifting in here man.Keep on Keeping on.
BTW get used to all the big guy comments from now on and how you get big easy and all that crap.
Rick
Sun: Rack/Back/Misc
Cable Lat P/D: 4 x 10, 10 x 230 (top set)
Rack Pulls:
w/u
375x5
425x3
475x3
405x5
Trap Bar Shrugs:
225x30
315x25
405x10
315x15
Chest suppt T-Bar
5 x 10, 4plates x 8, x6
Seated calves: 3 x 12-10, 3 plates + 50 x 10, x 10, 2p+50 x 12
Lat Delt raise machine:
130x20
150x17 (stack)
185x12
Rear right delt or tendon felt wacky after rack pulls. Don’t know if I had an uneven grip or if it’s just a culmination of the week’s lifts and some minor tendon inflammation. I’ll ice and do drugs.
Mon: Chesty/Benchy
Bench
5.3.1 “Onesies”
w/u
255x5
285x3
325x1.5 !
300x3
275x7
245x15
255x10
275x6
Incline DB:
80x8
110x7
110x5
100x5
Tendons screaming. Done. Went a little crazy on triceps volume this week LOL. GROW BITCHES! ;O
PR on bench, right?
Nice work!
[quote]sfp wrote:
PR on bench, right?
Nice work![/quote]
LOL, yeah, not much, but a step in the right direction 
Not much? That is great! Congrats! I better get my ass in gear!
That’s what I keep screaming at my biceps…
There’s some serious lifting going on in here!
btw, is supersetting heavy squat with gallons of beer, as effective as supersetting heavy squats with gallons of milk?
[quote]SteelyD wrote:
[quote]sfp wrote:
PR on bench, right?
Nice work![/quote]
LOL, yeah, not much, but a step in the right direction ;)[/quote]
A journey of a 1000 miles begins with the first step. 
Thanks dudes.
[quote]Schmidt wrote:
btw, is supersetting heavy squat with gallons of beer, as effective as supersetting heavy squats with gallons of milk?[/quote]
Yes! The superset goes like this:
Shot of bourbon
Heavy squat
Gallon of beer.
Repeat.
The second set will require your best efforts in balancing weight on your back.
And, you should have a spotter---- to hold your beer while you squat.
Tue: Biceps
1 arm cable curls: 4 x 12-8
DB Hammers/PW Curls: 6 x 10-6
EZ Pr. Curls: 4 x 10-4
BB Curls: 3 x 12-10
[quote]SteelyD wrote:
Tue: Biceps
1 arm cable curls: 4 x 12-8
DB Hammers/PW Curls: 6 x 10-6
EZ Pr. Curls: 4 x 10-4
BB Curls: 3 x 12-10[/quote]
That’s a lot of damned curls, Steely. I mean a lot. And to think, 5-7 sets and I am crying. Maybe that is why I can’t get my biceps to grow.
[quote]LittleStrick wrote:
[quote]SteelyD wrote:
Tue: Biceps
1 arm cable curls: 4 x 12-8
DB Hammers/PW Curls: 6 x 10-6
EZ Pr. Curls: 4 x 10-4
BB Curls: 3 x 12-10[/quote]
That’s a lot of damned curls, Steely. I mean a lot. And to think, 5-7 sets and I am crying. Maybe that is why I can’t get my biceps to grow.[/quote]
No worries-- I did them all with pink db’s.
[quote]SteelyD wrote:
Thanks dudes.
[quote]Schmidt wrote:
btw, is supersetting heavy squat with gallons of beer, as effective as supersetting heavy squats with gallons of milk?[/quote]
Yes! The superset goes like this:
Shot of bourbon
Heavy squat
Gallon of beer.
Repeat.
The second set will require your best efforts in balancing weight on your back.
And, you should have a spotter---- to hold your beer while you squat.[/quote]
Reporter in Pumping Iron, “Do you drink a lot of milk?”
Arnold, “Milk is for babies. When you grow up, you drink beer.”
Great Bench PR. Great Avatar.
All the girls love SD’s biceps.
[quote]JoeGood wrote:
All the girls love SD’s money.[/quote]
We can dream, can’t we?
New recipe up:
[quote]SteelyD wrote:
[quote]LittleStrick wrote:
[quote]SteelyD wrote:
Tue: Biceps
1 arm cable curls: 4 x 12-8
DB Hammers/PW Curls: 6 x 10-6
EZ Pr. Curls: 4 x 10-4
BB Curls: 3 x 12-10[/quote]
That’s a lot of damned curls, Steely. I mean a lot. And to think, 5-7 sets and I am crying. Maybe that is why I can’t get my biceps to grow.[/quote]
No worries-- I did them all with pink db’s.
[/quote]
And given your new avatar, I am pretty sure no one called you out for using them
Wed: SQUATS/LEGS
5.3.1 “Onesies”
w/u
365x5
415x3
465x2 – !!
Fr. Squat:
225x10
315x5
365x3 (3 singles 5 sec apart)
Hamstring curls: 4 sets ramped: 12, 10, 10, 7+3+1
Calves in LP: 5pps x 15 (regular), x12+3 (inward), x15 (wide outward) —> repeat 2x’s
Niceness on the squats, bigger dude.
[quote]SteelyD wrote:
Wed: SQUATS/LEGS
5.3.1 “Onesies”
w/u
365x5
415x3
465x2 – !!
Fr. Squat:
225x10
315x5
365x3 (3 singles 5 sec apart)
Hamstring curls: 4 sets ramped: 12, 10, 10, 7+3+1
Calves in LP: 5pps x 15 (regular), x12+3 (inward), x15 (wide outward) —> repeat 2x’s
[/quote]
so was the 465 a 1-rep PR and you doubled it? or was it your previous 1RM and you doubled it?
inquiring minds want to know…
either way it’s pretty damn awesome - your hughness!