[quote]bignate wrote:
^is that all one workout? Or split into two? [/quote]
One sesh broh
[quote]Ct. Rockula wrote:
[quote]bignate wrote:
^is that all one workout? Or split into two? [/quote]
One sesh broh[/quote]
wow thats impressive. especially the 120x12 flat db bench, then u do hammer strength press then still hit 110x10,10 on incline db! Fucking A!
Whats your split look like? do you do so many muscle groups because you train wrestling on other days and cant devote enough to time on those days for lifting?
Also if you dont mind detailing mobility/stretching work you do with your lifting/wrestling routine that would be awesome.
[quote]bignate wrote:
[quote]Ct. Rockula wrote:
[quote]bignate wrote:
^is that all one workout? Or split into two? [/quote]
One sesh broh[/quote]
wow thats impressive. especially the 120x12 flat db bench, then u do hammer strength press then still hit 110x10,10 on incline db! Fucking A!
Whats your split look like? do you do so many muscle groups because you train wrestling on other days and cant devote enough to time on those days for lifting?
Also if you dont mind detailing mobility/stretching work you do with your lifting/wrestling routine that would be awesome. [/quote]
Its “easy” when you can look in your notebook and cross things off…
I just got sick of being in the gym everyday. That’s why I decided to throw all the stuff together.
Monday
Lower Chest
Back
Hams
Tuesday
Quads
Shoulders
Traps
Thursday
Upper Chest
Hams
Back
Friday
Quads
Shoulders
Traps
imy mobility routine…
Forward rolls 3x10
Backward rolls 3x10
Broad Jumps 3x5
Depth Jumps 3x5
Box Jumps 3x5
Side Jumps onto Platforms 3x5
Cone Drills
Medicine Ball stuff
That’s all 2x a week
I stretch in the showers after I lift for about 10 mins holding them for 20 secs…agile 8 and Simple 6 before I lift…plus extra massage work with a baseball
Then there’s gripwork mostly farmers walks with the trap bar
interesting. So do you not do any direct arm work? Or is it more or less just sprinkled throughout the workouts?
Also what are you doing for core considering youre wrestling id imagine a strong core would be of large value.
[quote]bignate wrote:
interesting. So do you not do any direct arm work? Or is it more or less just sprinkled throughout the workouts?
Also what are you doing for core considering youre wrestling id imagine a strong core would be of large value. [/quote]
I’m not training arms directly right now because they went through months of being trained 2x a week and I wanna let them chill. The signs were creeping up for needing some time off.
I will throw them back in September.
Abs? When I am consistent with them I like full contatct twists and dragon flags mostly…ab rollouts and suitcase deadlifts
Since I don’t do calves because of my achilles I usually end up skipping abs…since I got used to doing them together
What be these full contact twists?
[quote]bignate wrote:
What be these full contact twists?[/quote]
Stand a barbell in a corner
Grab other end with both hands
Twist down to one side. Squatting with the down leg
Drive up through leg and repeat movement on other side
[quote]Ct. Rockula wrote:
[quote]bignate wrote:
What be these full contact twists?[/quote]
Stand a barbell in a corner
Grab other end with both hands
Twist down to one side. Squatting with the down leg
Drive up through leg and repeat movement on other side
[/quote]
i will be trying these…thanks.
[quote]bignate wrote:
[quote]Ct. Rockula wrote:
[quote]bignate wrote:
What be these full contact twists?[/quote]
Stand a barbell in a corner
Grab other end with both hands
Twist down to one side. Squatting with the down leg
Drive up through leg and repeat movement on other side
[/quote]
i will be trying these…thanks.[/quote]
No prob
Make sure to look em up on youtube though.
Breakfast
6 Eggs
1 Avacado
16 oz Spinach
Prelift
16 oz Chicken
Quads
Leg Extensions
100x12
120x12
140x12
160x12
Barbell Walking Lunge
135 50 yrds
185 40 yrds
205 30 yrds
225 30 yrds
Barbell Hack Squat
225x12
275x12
315x8
315x8
Leg Press FST7 7pps
ShouldersJTraps
Push Press
135x5
185x5
225x5
225x5
Hang Snatch
135x3
185x3
205x3
205x3
Rear Delt DB Fly
15x15
20x15
25x12
25x12
DB Laterals
20x15
25x15
30x12
35x12
DB Front Delt Raise
35x15
40x12
45x12
50-8
Rear Delt Xs FST7 50
Trap Bar Shrugs FST7 3pps
20 mins on Stepmill
Post Lift
16 oz Chicken Breast
Mid Afternoon Meal
8 oz Ground Goat
6 Eggs
Wrapping up a perfect week on the new fasting+carb cycling experiment
Feel pretty good
Tommorrow is my cheat day…will fast again on Sunday
White Castle is about to get beasted
mmmmmmmmmmmmm
Welll
Since Nate mentioned it I should probably nail down a consistent ab routine lawlz
Let’s go…
Monday Full Contact Twists and Ab Roll Outs
Thursday. Full Contact Twists and Suit Case Deadlifts
2 sets of 12 each
we can be brodies?
[quote]spar4tee wrote:
we can be brodies?[/quote]
Oh fa sho
Thought id share
I went to go get my. 2 pounds of ground Goat and 8 pounds of chicken breast a few minutes ago and the guy behind the counter said “for here or to go?”
Then he facepalmed himself and we had a good laugh
also
There was some fine ass Iraqi girls working there today.
No lift today…school stuff and work
Only eating eggs goat meat chicken and spinach today
I’m sad
cries inside
I learnt a new recipe and I think you will like this.
Spinach and fetta pie;
- Lay out some filo pastry in a olive oil sprayed pan.
- Blanch a whole lot of spinach.
- Add 8 whisked eggs to the spinach, and a dash of milk. Add some crumbled fetta.
- Add the mixture of egg, spinach and fetta to the pan and cover the top with filo pastry.
- Put in oven for an hour or so at about 120 degree celcius.
Voila! You have a high protein snack ready to go. I can make a whole pie for less than 6 bucks, and I get atleast 4 decent serves out of it. Im not sure of the macros, but it must packi a decent amount of protein.
tweet
Dude, I just had to tell you that your flirting advice in Spock’s log had me L-O-fucking-L dude. “Swallow his semen on your couch” and “Do you want to sit on a dick this week?” are hilarious.
Oh, and…
church.
[quote]theBird wrote:
I learnt a new recipe and I think you will like this.
Spinach and fetta pie;
- Lay out some filo pastry in a olive oil sprayed pan.
- Blanch a whole lot of spinach.
- Add 8 whisked eggs to the spinach, and a dash of milk. Add some crumbled fetta.
- Add the mixture of egg, spinach and fetta to the pan and cover the top with filo pastry.
- Put in oven for an hour or so at about 120 degree celcius.
Voila! You have a high protein snack ready to go. I can make a whole pie for less than 6 bucks, and I get atleast 4 decent serves out of it. Im not sure of the macros, but it must packi a decent amount of protein.
tweet[/quote]
Sounds good but too muck work. Id rather just scramble it all up
Quick and easy
[quote]inkaddict wrote:
Dude, I just had to tell you that your flirting advice in Spock’s log had me L-O-fucking-L dude. “Swallow his semen on your couch” and “Do you want to sit on a dick this week?” are hilarious.
Oh, and…
church.[/quote]
Hahaha
Yea I couldn’t find a way to ease the right words out in all my frustration while reading that situation. Lol
Kids need to hear how us old school playas get the booty
Ain’t dat right my brotha?