[quote]nlmain wrote:
cheat meal is the bomb!
I’ll follow as long as you keep posting those epic meals 
[/quote]
LOL! Ok, well hopefully I have one on a regular basis. I have a funny feeling unless I kill it for the rest of the week, that there won’ be any food fun this weekend.
That was a monster leg workout.
Do you ever workout your total tonnage (poundage x reps x sets) and use it as a measure of progress?
I know it’s flawed because it doesn’t take into account distance moved or the intensity, but it does give a general idea of work done.
Do you cycle the volume on your leg days? do you have a low volume, more intense day?
[quote]FarmerBrett wrote:
That was a monster leg workout.
Do you ever workout your total tonnage (poundage x reps x sets) and use it as a measure of progress?
I know it’s flawed because it doesn’t take into account distance moved or the intensity, but it does give a general idea of work done.
Do you cycle the volume on your leg days? do you have a low volume, more intense day?[/quote]
I don’t think I’ve ever consistently totaled weight lifted in subsequent sessions. I know I’ve written it down before but never used it as a progress gauge.
This session was just something I felt I was able to get through given how I felt (because of the cheat meal/diet) and that my RMT indicated my legs were MUCH better than previous months/weeks.
I did follow Tate’s Trilogy program which cycled volume and intensity and found those were pretty good sessions. I would wager this week’s leg session won’t be so crazy (although Leg day is usually my highest volume day, then back, then shoulders, then chest).
That was some crzy effort.
amazing volume
the only thing I can saw squat wise is to get your elbows under the bar.
Meat explained it really well he feels keeping the elbows under the bar
keeps hips under the bar too
otherwise really nice work
Thanks Kev.
Yeah, I totally see (and feel) my elbows shooting back. I’ll need to cue myself to keep them down and see what happens.
Monday - Back at it - MP + Shoulders
Went into the gym with a little frustration built up so I knew I was going to give it.
MP
2 x 10 x bar
10 x 65
**Working sets
5 x 95
5 x 110
5 x 125 - VID
Angle kind of sucks but the best I could do in a semi-crowded gym. Hand position was a little wider for this session. I went through some old log books and found where I did 8 x 145 so I’ve got some work to get a new MP PR. Pressing is my weakness so I’m determined to get better at it. I think with some attention to tricep strength I’ll make a few smaller jumps.
A. HS Seated OHP
4 x 10 x 1pps+25
**last 2 sets were rest pause style with the 3rd set being 8+2, and the last set 7+2+1
B. Standing DB Laterals
12/13/10 x 25lbs
**not a whole lot of rest here
C. Standing Machine Laterals
25/22/20 x 50
**Last set was RP style (16+4) and rest was kept to a minimum
D. Hang and Swing Destroyer Set --see Mountain Dog Shoulder article
2 sets
DB’s were 40/20/10. Straps used for 40’s and 20’s
1st set
37/20/10
2nd set
28/15/10
Pretty f’n tough.
E. Reverse Flye on Machine
3 sets of 25 reps
superset with Machine crunches
Finished with more (different) machine crunches. Ended up doing 80 reps.
Decided to do 20 minutes of LI cardio on the treadmill as I didn’t get my fasted AM session in this morning because I felt pretty wiped from yesterday’s marathon.
Tuesday - DL + Back
Quite a busy night. Had to go back to the ‘house’ and vacuum our pool. Our house closes on Thursday and just want to make sure there’s no disputes about the pool. Had to then go get some more chem’s for the pool to make sure the water is clear on Thursday. Bloody algae!
Then had to race around town to pick up some things for the new place. All before 9pm.
Ho hummed about getting this one in so decided to just do it but keep the volume down (for me).
DL’s
*Warmup
2 x 10 x 135
5 x 185 w/ mini bands
5 x 225 w/ mini bands
**Working sets
5 x 255 (filmed this but from a really bad angle so deleted)
5 x 295
5 x 330
**Still need to work on form. Mentally I didn’t bring it all tonight so I forgot some of the great cues I read last week and just tried to grip and pull.
PS: I hate DL’ing with non-round plates (thus the pause in my sets waiting for the weights to settle)
A. T-Bar Rows
8/9/10/12 x 2plates
**Really squeezed at the top and tried to stay close to 90 degress
B. NG Chins (Giant rest/pause set)
4/10 band assisted/2/10 band assisted
C. Machine Lat Pulldown (awesome machine)
4 sets at 10-12 rep range and worked on getting a lat stretch in between reps.
D. HS Shrugs
3 x 12 x 3pps
Finished with 50 leg raises and headed home.
Pretty low key session for me but definitely needed.
Tossed on my freshly pressed white dress shirt this morning.
2 months ago I could button every button but it was a little snug around the mid section. This morning it feels like I’m swimming in it and I can’t button up the top button. I think that means progress.
I may even post some before/after pics tomorrow (depending on how I feel when I wake up).
[quote]ddot76 wrote:
Tossed on my freshly pressed white dress shirt this morning.
2 months ago I could button every button but it was a little snug around the mid section. This morning it feels like I’m swimming in it and I can’t button up the top button. I think that means progress.
I may even post some before/after pics tomorrow (depending on how I feel when I wake up).[/quote]
Err–thats your girlfriend blouse…!!
Damn! You absolutely MANHANDLED 330. I’m jealous.
Nurse, I was wondering why the cleaners put the buttons on the other side.
Kent, yeah, yesterday was mentally not a good day and I forgot my #'s so I guess-timated what I should be doing. I was off 10lbs (too low) on each lift so it worked out well as a bit of a lighter session. Using Fortney’s logic, I would say I OWN 365!
Next week is triples at 285/325/365.
How’s the diet rebound?
Sorry I haven’t stopped in sooner. Way to go with the weight loss. When I trained at a gym I hated deadlifting with non-round plates. Who thought those stupid things were a good idea? You a hockey fan?(stereotyping Canadians) We got a good one tonight if you are. Go Bruins!!
[quote]ecogenx wrote:
Sorry I haven’t stopped in sooner. Way to go with the weight loss. When I trained at a gym I hated deadlifting with non-round plates. Who thought those stupid things were a good idea? You a hockey fan?(stereotyping Canadians) We got a good one tonight if you are. Go Bruins!![/quote]
Thanks. And yes, of course I’m a hockey fan. I don’ want to void my citizenship now do I?
And I’ll be cheering for the B’s (since they have many more Canadians on the team than the Canucks which means the Cup will actually spend more time in Canada than in any other country). And, yes, an American should win the Conn Smythe, hands down!
Weight started: 207
Weight today: 189
I went from a size 36 pant to a size 32. I look WIDER in the latest pic and am getting snug in my size 44 suit jackets.
I figure I have another 10 weeks till I’m fully shredded. We shall see though. I imagine that will be around the 170 mark but who knows. I’m currently dropping about 2lbs a week.
Wow, impressive progress bro! I wish I had your willpower with the diet. Is that you in your new avi?
Definitely a big difference.
Would that 170 put you in ‘contest ready’ shape?
What would you say your bodyfat percentage was at 207? and how tall are you?
Nice going, keep up the good work!
Ddot by chance do you know what for BF% is right now.
Thanks for the compliments guys!
Matty, yes, that’s me backstage at my show ‘pumping up’… October '08
Brett and bulldog, I would think 170 would put me in contest shape but we’ll see when we get there. 
I was in the high 20’s at 207 and I’d say I’m 15ish now but that’s so subjective. I tend to use single digit vs double digit as my baseline and I’m still double digit so there’s work to be done.
that there is some great progress D.
I may have missed it but what was the reason for going single-digit? Shirt off in the summer?
Thanks nl!
Git, I just want to get lean again. I am seriously considering doing another show next Spring so it would be good to get lean and then have a PROPER anabolic bounce off the diet and then diet for the show. LOTS of work but the journey’s worth the ride I think.
