How fun would a 3 on 3 tournament be with me you and isn’t white flash the good one? Lol
[quote]chobbs wrote:
How fun would a 3 on 3 tournament be with me you and isn’t white flash the good one? Lol[/quote]
Haha Idk how good you are, but I’m pretty sure WF is in another league dude. He hoops with NBA players on the reg I think
Flat BB: 2:30 min rest. LOL rep range was 12-15 but fucked that up
175x12
165x8 ← shyyyyt
145x12
Chin: 2:30 min rest. This is actually PR I think. I’ve never really focused on chins, and even when I was like 180ish sets of 8-10 were hard. So being 200+ and these not being that hard was pretty cool.
BWx3x12
OH Rope Extensions: 60s rest
3x16-20
EZ Bar Curls: 60s rest. Controlled eccentric and brought bar to nose/chin level, which usually makes thing a bit harder
45x3x16-20
Rear Delt Flies: 60s rest
15’sx3x25
So this was actually a surprisingly decent workout considering:
- Back was FRIED from the Front Squats yesterday (anything over like 5 reps does that)
- Biceps were sore once again from Front Squats (just tense for the entire set. Always happens)
- Basketball game yesterday took more out of me than I would have liked. Always makes me stiff the next day
- Got called at 5am last night to work a 5-7am shift in the middle of the night (I was the RA on call.) I went to sleep at like 2am, so sucked. Had to hit the gym by like 1:30pm to work again, so kind of never got any real solid sleep.
Regardless, was glad I hit the 175x12. Obviously that’s weak as shit, but high rep pressing is always hard for me to stay tight during. I feel I kind of retard strength it up. But ass never came off the Bench, which is awesome. However, I need to be more realistic with the subsequent sets. High rep stuff always requires a higher ‘drop-off’ in weight to stay in my rep range on this program, so need to remember it, and waht the focus of those sets are (just to build up volume, at least for now)
I’ll put up some pics. My usual 3 in ‘natural’ lighting and 1 mirror pic to make me not feel as fat lol. I’m 202 I guess in these pics, but weight fluctuates a ton during the day and week.
RDB
[quote]Spidey22 wrote:
[quote]chobbs wrote:
How fun would a 3 on 3 tournament be with me you and isn’t white flash the good one? Lol[/quote]
Haha Idk how good you are, but I’m pretty sure WF is in another league dude. He hoops with NBA players on the reg I think[/quote]
I used to be all state…key word: used…I can set good picks now lol
Edit: How many weeks is it going to be until we weight the same/you more? I’m at 206 right now
[quote]chobbs wrote:
[quote]Spidey22 wrote:
[quote]chobbs wrote:
How fun would a 3 on 3 tournament be with me you and isn’t white flash the good one? Lol[/quote]
Haha Idk how good you are, but I’m pretty sure WF is in another league dude. He hoops with NBA players on the reg I think[/quote]
I used to be all state…key word: used…I can set good picks now lol
Edit: How many weeks is it going to be until we weight the same/you more? I’m at 206 right now[/quote]
Oh damn all-state? I quit after freshmen year, but didnt even get very good until senior year/college.
Hopefully I can keep gaining without looking completly obese for awhile longer. Honestly i would like to get to 225 and just kind of recomp and hold that for awhile. But obviously i have to have strength gains that warrant that kind of weight gain
Looking a good deal bigger.
i read fdb in that one pic as fuck dat bitch at first
LOL’d @ 'fuck dat bitch"
DB Incline: 60s rest. Kind of feels like a giant rest-pause set. I liked it
80’sx2x4-6
70’sx4x5
Incline DB Rows: 60s rest. With the Front Squats and DL’s, I feel like I’m basically hitting back every training day.
80’sx6x5-7
Floor Press: 60s rest
175x4
155x2x5
135x3x5
Rope Curls: One giant drop-set
6x8-11
Face Pulls
Good quick workout. Felt good, rest periods made everything challenging.
Front Squat: 60s rest. Was breathing heavy after this
245x4
225x4
205x5
185x3x5
Sumo DL: 60s rest. Didn’t push myself too hard with these, hadn’t done them in so long
365x4
335x5
315x4x4-7
Laterals: Giant drop set
6x8-11
Abs + Calves
Workout was good. Front Squats are creeping up. Sumo DL’s literally tore my skin from the bottom of my shins to my thighs. I guess that means they are closer to my body, so I executed them well?
Kind of had a shitty workout. Little sleep last night due to procrastinating and writing a paper at the last minute. Feel like I still haven’t really woken up all the way. Anyways, got some work in.
Flat BB: 90s rest, though I accidentally did 60s the first 2 sets
185x8
165x2x8
155x2x8
Chins: 90s rest
+30x7
+20x8
BWx3x8-10
OH Rope Extensions: 30s rest
5x12-15
EZ Curls: 30s rest
60x3x12-15
50x2x12
Face Pulls:
4x15-30
Good thing about this program is if if I have a shit day, I hit the same BP’s 2-3 days later to redeem myself.
Anyone curious about diet.
Training Days:
Meal 1: 4oz Pork Chops, 4 eggs, Coffee + 1 tbsp VCO
Pre-Wo: Ezekiel Toast + 1 tbsp PB
Intra: Large Scoop of Gatorade (about 60g of Carbs)
PWO: Pro Shake (about 30g of Pro)
Meal 2: 5 servings of Cereal + 2 cups skim milk
Meal 3: 8oz of Chicken/lean beef, 1 cup dry measure of rice/pasta, veggies, 24oz of Sweet tea
Meal 4: 2 PB & Honey Sandwiches, Hot Chocolate, Protein Shake
Will add extra 25g of carbs if play basketball on that day, but otherwise
Macros: 500C/215P/100F
Off Days:
These vary a bit, but yesterday I fasted most the day, but had
Meal 1: 8oz Pork Chop, 6 Eggs, Coffee + Tbsp VCO
Meal 2: 8oz of Fatty beef + 1 cup dry measure of Pasta, veggies, 24oz Sweet tea
Meal 3: 3 Donuts, 1 cup of Skim Milk, Pro Shake
Meal 4: 2 cups Ice Cream, Hot Chocolate, Pro Shake lol
Macros are 325C/215P/150F
Off days vary because Monday’s I go to Moe’s and get a giant burrito often times, sometimes eat a pizza, whatever. I’m a IIFYM kind of guy to a point, but eating mostly the same thing every day develops solid habits, and I feel I find a good balance of good and bad foods. At least IMO
Back Squats: 2 min rest. Honestly, form never broke down, just reps were just getting slow.
275x12
245x12
215x12
185x12
RDL’s: 2 mins rest. Need to do these out the rack, because ROM is inconsistent I think.
225x2x12
185x2x15
Laterals: 45s rest
4x16-20
Abs and Calves
Good workout. Was happy with the 275x12, because when I got 275x17 they were widowmaker style. These were solid, controlled reps. So I feel I’m at least back to that strength again in the leg department.
Just killed an Asian Buffet though. Parent’s treat, so had to indulge. RIP aesthetics.
DB Incline: 2 min rest. Lowered weight just a tad, because I wanted a bit more of a ROM then I was getting. Basically have a neutral grip at the bottom of the press, and pronate on the way up now.
65’sx2x12
60’sx12
55’sx13
Incline Row: 2 min rest
70’sx4x12-15
CG Floor Press: 2 min rest. Just don’t think these are great for higher reps. Triceps burn out really fast, pausing each rep even for a sec makes this more of a feat in staying tight instead of getting strong. Plus, I think the DB Inclines take it out of me, as I had to use embarrassingly low weights here.
155x11
135x12
115x12
95x15 lolololol
Rope Curls: 45s rest
4x16-20
Face Pulls: 45s rest
4x15-25
Good workout. I think I will make this day (DB Incline/Incline Rows/Floor Press/Rope Curls) only on my middle day of the week. So basically my upper body days will just be A/B/A EVERY week. Just because these exercises are all ‘assistance’, solid for the ‘middle’ rep range but not so much for ‘low’ or ‘high’ reps, and I’d rather make sure I’m benching and doing chins 2x a week no matter what, and using these other movements the way I intended to initially, to ‘compliment’ my main movements.
Also, I think hitting Face Pulls 3x a week is really helping with stability on a lot of lifts. And adding a bit of thickness to my midback. That area seems to love volume over anything else.
[quote]Spidey22 wrote:
Anyone curious about diet.
Training Days:
Meal 1: 4oz Pork Chops, 4 eggs, Coffee + 1 tbsp VCO
Pre-Wo: Ezekiel Toast + 1 tbsp PB
Intra: Large Scoop of Gatorade (about 60g of Carbs)
PWO: Pro Shake (about 30g of Pro)
Meal 2: 5 servings of Cereal + 2 cups skim milk
Meal 3: 8oz of Chicken/lean beef, 1 cup dry measure of rice/pasta, veggies, 24oz of Sweet tea
Meal 4: 2 PB & Honey Sandwiches, Hot Chocolate, Protein Shake
Will add extra 25g of carbs if play basketball on that day, but otherwise
Macros: 500C/215P/100F
Off Days:
These vary a bit, but yesterday I fasted most the day, but had
Meal 1: 8oz Pork Chop, 6 Eggs, Coffee + Tbsp VCO
Meal 2: 8oz of Fatty beef + 1 cup dry measure of Pasta, veggies, 24oz Sweet tea
Meal 3: 3 Donuts, 1 cup of Skim Milk, Pro Shake
Meal 4: 2 cups Ice Cream, Hot Chocolate, Pro Shake lol
Macros are 325C/215P/150F
Off days vary because Monday’s I go to Moe’s and get a giant burrito often times, sometimes eat a pizza, whatever. I’m a IIFYM kind of guy to a point, but eating mostly the same thing every day develops solid habits, and I feel I find a good balance of good and bad foods. At least IMO[/quote]
Man, hope it doesn’t seem like I’m always raggin’ on you, but that “diet” is atrocious. That’s a fast track to get (and stay) fat. You can hit your #s with much better food choices. Donuts, ice cream, hot chocolate, sweet tea etc… are shit foods and do nothing for physical development other than insure your love handles stick out further than your lats.
[quote]WhiteFlash wrote:
Man, hope it doesn’t seem like I’m always raggin’ on you, but that “diet” is atrocious. That’s a fast track to get (and stay) fat. You can hit your #s with much better food choices. Donuts, ice cream, hot chocolate, sweet tea etc… are shit foods and do nothing for physical development other than insure your love handles stick out further than your lats.
[/quote]
Well the donuts and Ice cream were that particular day. Off days I will go out to eat and enjoy myself, so that happens. But that’s only 1-2x a week. 9 times out of 10 the donuts and ice cream are replaced with a burrito another omelette.
The hot chocolate is literally 12g of carbs. It’s mixed with water and more so just something I’ve grown accustomed to drinking, and while I know sweet tea isn’t ‘great’ for you, I mean your from the South WF, you know how that is haha.
But seriously, I value your input, what would you rather me do as opposed to what I am doing. I try to have a balance of hitting whole foods while not being inconvenienced. Just more rice/pasta?
[quote]Spidey22 wrote:
[quote]WhiteFlash wrote:
I try to have a balance of hitting whole foods while not being inconvenienced.[/quote]
The GD struggle…