Tue: Shoulders
1-arm DB Lat Delts: 4 x 12-10, top = 55lbs
“Cutler Style” DB Lat Delts: 3 sets, 60-70# x 10-6 + 25+35 x 10-8 (Damn that looks like math)-- basically, AMAP with the heavy then follow with the light db, so like 70x6 + 25x10
DB Rear delts: 4 x 12-10, top = 40#
Smith High Inclines: 4 sets, top 115 per side x 6
Behind back leaning cable lat delt raise: 3 x 10-8
Cable rear x-over: 4 x 12-8
Shrugs: pyramided sets (15-10 reps), top sets: 495x8, 545x4
DB raise: light dbs x many
Happy birthday-
nice work
I cant do lat raises with more then 20lbs
pretty soon you’re going to have to list your “Cutler style” DB lat raises in scientific notation.
congrats on the bday. dieting, or even just trying to maintain/eat clean, with kids in the house sucks. I will be good all day, then be in bed and at midnight the effen left over mac and cheese in the fridge starts calling my name…
Happy BD Steely, well it was yesterday wasnt it.
[quote]PeteS wrote:
congrats on the bday. dieting, or even just trying to maintain/eat clean, with kids in the house sucks. I will be good all day, then be in bed and at midnight the effen left over mac and cheese in the fridge starts calling my name… [/quote]
Thanks.
YES- Mac n Cheese voices. I’m like “CAN ANYONE ELSE HEAR THAT!??!?!?!??!”
[quote]Derek542 wrote:
Happy BD Steely, well it was yesterday wasnt it.[/quote]
LOL. Thanks and no, not yesterday, but recently 
[quote]SteelyD wrote:
[quote]Derek542 wrote:
Happy BD Steely, well it was yesterday wasnt it.[/quote]
LOL. Thanks and no, not yesterday, but recently ;)[/quote]
I feel you and asked a specific question about this in G+
Incidentally, I “cheated” yesterday before my shoulder workout.
I had a 1/2 cup of plain oatmeal + ton-of-cinnamon then did my workout. I totally felt great.
That’s a cheat on the A/D. After I get my next bloodwork (soon) if the numbers look good, I’m going to add this little carb nugget in. I guess that’s more approaching carb cycling.
I do feel better with the couple of months clean A/D diet. However, I do believe that there’s no substitute for massive eating to pack on pounds.
I may have to resort back if I don’t start getting the bench numbers I want!!
[quote]Derek542 wrote:
Yea and you have to swallow.[/quote]
If I had a nickle for every time I heard that…
[quote]SteelyD wrote:
I do feel better with the couple of months clean A/D diet. However, I do believe that there’s no substitute for massive eating to pack on pounds.
I may have to resort back if I don’t start getting the bench numbers I want!![/quote]
Yep. There’s no denying it. A guy can usually keep himself from losing ground while doing carb control, but strength GAINS on a diet are a very rare thing unless you’re on the sauce.
'Tis the ugly truth about getting sexified.
Thurs: Arms
Various Arm stuff.
Fri: Off
Sat: LEGO’s
Front Squat:
135x10
225x8
315x6
365x3, x3, x2
315x6
Leg Extension: 5 sets, hold at contraction
Ham Curls: 4 sets, hold at contraction
Seated Calves: 5 sets, 15-12 hold at peak
Lots of stretch.
Carb day. Eating clean so far-- oatmeal, some saltines, wild rice/lentil soup, PWO potatoes baking right now.
[quote]SteelyD wrote:
… and bacon. Dammit I love bacon.
Part I: “Shut Up 'n Lift (Log)”
http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_senior/shut_up_n_lift_dimeos_log?id=2149580&pageNo=0
Part II: “One Bourbon, One Squat, One Beer”
Let the debauchery (re)begin!!![/quote]
I like the idea of sex, bacon and rock’n roll …
[quote]SteelyD wrote:
“Good Girl / Naughty Girl” Machine
4 sets: 20-10 reps (ouch!)
[/quote]
I don’t think I could do four sets of ten reps each. I give out at the end. When I max the squat machine out I’m going to start the adductor/abductor machine up again, but I’ve sworn off of it until I’m maxed out otherwise.
I’m impressed with anyone who does high numbers of reps and multiple sets on a machine like that.
Sunday: Back (typical stuff)
Mon (rushed for time): Bench
w/u
225x5
275x5
315x3
350x1.5
330x1
185 x 10/10/10 (wide/normal/close)
Cable X-over: 4 sets x 10
Triceps pushdown: 4 sets x 12-8
Done.
LEgs -
(20 BW squats between every set except between lunges where I cried like a little girl)
LP: 5 sets x10 up to 10pps x 10, x8
Walking DB Lunges: 25# x 10 steps, 40x10, 65x10, 80x10, 65x10
a. Seated calves, 5 x 15-12
b. Leg extension, 5 x 15-10
walking lunges suck, but are so good to do even just from a functional perspective
Roman has me doing so many lunges, reverse lunges, and single leg stuff makes me ill. But it is very cool to actually be able to do a Bulgarian Split squat with some weight. And I actually think I might be able to pull off a GHR soon! Your front squats are impressive Sir!
Hey Steely, Happy Birthday Brother! For the Ice Cream thing, have some no fat with a spoon of the natty PB in it. As long as your stomach can take the malitol no harm at all…
Thanks guys.
I am paying for my lunging this morning, lol. I guess I need to keep these in for a bit, they seemed to have hit some things that haven’t been worked in awhile.
It feels like I received a thousand air-noogies on my legs.
Pissed I didn’t know you had a log here. If it makes you feel better I thought you were way under 35!
Lunges can be brutal fa sho. Keep up the awesome work, I’ll be sure to follow along.
I love lunges…do em for me!!