Leg workout. PRed on all the work sets. Pretty much PR central. Everything was light and easy. New plan will workout nice.
Squats ATG
45 x 3
135 x 3
225 x 3
300 x 2
325 x 2
345 x 2
365 x 2
390 x 2
Front Squat ATG Olympic Grip
225 x 2
250 x 2
285 x 2
Leg Press
6 PPS x 8
6 PPS x 8
6 PPS x 8
Leg Ext
210 x 8
210 x 8
210 x 8
2 Mile run…Part was on some steep inclines.
Back and Biceps
Meadows Deadstop DB Row
40 x 8
70 x 8
85 x 8
100 x 8
100 x 8
100 x 8
Meadows Row
75 x 8
80 x 8
85 x 8
Neutral Chins
BW x 15
BW x 15
BW x 15
Ex Curls
60 x 8
110 x 8
130 x 8
130 x 8
Spider Curls
20 x 8
30 x 8
40 x 8
20 x 15
Notes - good workout, all these exercises for back are done with 0 momentum and just the lat, hoping to fix some imbalances.
I think I will do my heavy bicep work on tricep day, which is thurs and do light biceps on back day. Just too fried from all the back movements to have a solid bi day.
Little bicep flex.
Coan Week 8
Bench
45 x 3
135 x 3
225 x 3
275 x 2
315 x 2
340 x 3
340 x 3
CGBP
300 x 3
300 x 3
Incline
290 x 3
290 x 3
Good benching. Reps went up fast, looked easy.
[quote]Spidey22 wrote:
Good benching. Reps went up fast, looked easy.[/quote]
Thanks bud, second set of flat actually felt easier than the first. Was slightly annoyed with my ass coming up just a little bit.
I think I found a solution though…You need to tuck those feet, but you gotta also push them out as wide as you can. I tried it after I read something after the workout and it felt like it’d be impossible for them to come up. You also need to angle your hips down toward the bench.
So next week I will film and try this out.
Looking strong, big dog. Weights are moving fast and they’re especially strong for your weight.
[quote]165StateChamp wrote:
Looking strong, big dog. Weights are moving fast and they’re especially strong for your weight. [/quote]
Thanks home boy, been dieting so I am happy that bench is still feeling strong even with my long ass arms…Weighed in 213 a few days ago…
Did some triceps tonight
Incline Skulls, Behind the head.
60 x 8
60 x 8
110 x 8
110 x 8
110 x 8
110 x 7…
Pronated Kick Back
20 x 12
20 x 12
20 x 12
20 x 12
I like the fact that your lat is creeping out from behind. Any back shots? Looking very lean and big man. You really need to get in the sun though. Run without a shirt or somethign lol
Strong workouts man No wonder your jacked
[quote]ryanbCXG wrote:
You really need to get in the sun though. [/quote]
x2 LOL you’ll look a lot better with a tan
Here is 2.75 years progress…spamming the pic a little.
Yeah man, lats are kind of ridiculous, popping out like that. You look pretty ‘dense’ if that makes sense. Plus at 6’2" I’d think you’d have to be a lot heavier to look as big as you do. Definitely motivational for a tall guy like me.
Thanks for the tip on the leg drive. I think I know what you mean, I’ll try it out tmrw on my Bench day. So basically you mean you not only tuck back on your toes, but keep the feet wide as well?
looks like project jack3d is well underway to completion…
Looking good Austin. Enjoyed the alcohol video, I’m more of a hard spirit and diet mixer fan myself (Chaos & Pain style, check it out of you haven’t), I feel like they are several times better body comp wise though most likely pretty similar in general heath damage. We both like house/club music and having a good time but both have big goals, so it’s interesting to see how you structure your stuff. I think I’ll be on one heavy night a week on average whilst on this bulk and in all honestly feel like I have a lot of life left to live/enjoy. Life balance is harder as a single guy, when you have a girl I find it very easy to sack off drinking altogether.
But back to lifting.
Thanks guys, somehow I made a post and it never went through…
Spidey, I’ll grab a vid coming up but yes, not only tuck hard, but spread your feet out hard as well.
Jake, definitely agree. I’d prefer once every 2 weeks myself, just makes going out more fun. I have also had better luck with women in an environment where I am sober, like on campus or in the dorms, than out at a loud bar blasting music. I like to meet the girls and then take them to the bar, but yeah being wifed up definitely gives you a good excuse to take it easy and not go out as much.
Todays workout
Deads, only went up to 85 %
135 x 2
135 x 2
225 x 2
315 x 2
426 x 2
456 x 2
492 x 2
521 x 2
Hang Cleans, Adding these back in
45 x 5
146 x 5
186 x 5
216 x 3
236 x 3
RDL
45 x 6 With 2 Mini Bands
135 x 6 With 2 Minis
225 x 6 With 2 Minis
275 x 6 With 2 Minis
GHRS
x 15
x 15
x 15
Pendlay Row
135 x 5
225 x 5
275 x 5
325 x 5
Maybe cardio tonight, very busy with some family personal stuff so I’ll be getting around to everyone’s journals soon, bear with me.
Wow, GREAT work! Those pics speak of ALOT of hard work!
Thanks for checking in Coyote, I really appreciate it, always nice to remember where you started. A lot of times we got too caught up in the present, might have a bad workout, shitty day etc., but you gotta reflect on the big picture, all the time you’ve put it…
#feelsgoodman
Cardio
Heavy Bag
6 - 3 minute rounds
Directly after
2 mile run 15:27
Coan light bench day.
135 x 10
185 x 10
230 x 10
230 x 10
Standing Strict OHP
45 x 8
95 x 8
156 x 8
156 x 8
156 x 8
Strict side laterals
10s x 30
15s x 20
20s x 15
Strict Seated DB Press
20s x 15
40s x 15
40s x 15
Rear Delt Meadows Swings
50s x 25 — 10s x 15
Biceps
Straight Bar Curls
45 x 8
95 x 5
135 x 5
155 x 5
155 x 5
155 x 5
Meadows Hammers, All sets back to back oh the burn…
20s x 15
20s x 15
20s x 15
Bro you have made some ridiculous progress. Would love to look like you and be strong like you (plenty homo).
You must cut a fairly imposing figure in person!
