No vids today thanks to a lacklustre memory this evening. I forgot my gym card, my drivers license and my Flip camcorder.
So I have made the realization over the past few weeks that my triceps seem to give out/tire first. During an impromptu FB Q/A session with Master Tate I got a chance to ask how to attack that problem; close grip pressing and board pressing. I utilized one of those tonight.
BP (Narrow grip… not close grip…I would say I was a fist inside the rings)
10 x bar
5 x 95
5 x 135
**Working sets
5 x 155
5 x 185
5 x 205
Training at a different gym these days and the bench setup is MUCH better. I find them slightly lower than where I was training before which meant I could REALLY get some leg drive involved and definitely felt a difference. I’m not tall to begin with (5’9 on a good day) plus I have a longer torso so taller benches present problems for me.
In any event, I was pretty happy grinding out 5 @ 205.
A. Inc. DB
12 x 70
8/6/6 x 75
B. Decline HS w/ doubled MicroMini Bands
**more focus on tricep strength (lockout) with bands
3 x 10 x 2pps
1 x 15 w/ no bands
Maybe I missed it – but what is your diet strategy?
[quote]ddot76 wrote:
As promised, I figure I’d post some Diet Progress pics. It’s a collage of 4 back shots (shows best progress) from March 17th to today, June 16th, essentially every month. I have weekly shots but that would have been TOO much.
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.
[/quote]
you are getting in some good volume. I only read back a couple pages on your log, are you doing some kind of 5/3/1, in order to avoid being eaten? actually, i ask because you listed weights at which you will get triples, so, you know, it kind of looked like you might be one of us…
[quote]ddot76 wrote:
FatinIC, I started off carb cycling but that’s progressed to a CKD. It may change again soon. We shall see.[/quote]
In which case I predict you will look wicked in a month or so. You’ve dumped a boatload of fat, and I’m impressed.
[quote]ddot76 wrote:
BB’er lifestyle; always more WORK to be done.[/quote]
DOOOOOOOOD! Truer words are never spoken! I think I must put this in my sig line on my “other” board.[/quote]
Thanks for the kind words Kent.
If doing all this wasn’t motivation enough, I attended the Toronto Por Super Show this weekend and that just gave me more motivation. I think I’m going to aim to do some damage in 2012.
Edit: Not sure why the pic is sideways. I’ve rotated it on my PC but for some reason it shows horizontal on here. Yates was one of the first BB’ers I ever “knew of” and followed. Super nice guy.
Hey. It was great seeing you on Saturday. Did you enjoy the show? What was your overall impression of it? One of our guys came out of the bathroom and said he was washing his hands next to Dorian Yates. It was definitely a different vibe for us. After I was done, I stood in the crowd and took pictures of our guys as they lifted. A lot of the comments were great and people were really impressed.
Thanks for resisting my efforts to fix you up btw. I think she’s beautiful and couldn’t believe she’s mid-thirties. You already have the Shelby diet thing in common.
[quote]ouroboro_s wrote:
Hey. It was great seeing you on Saturday. Did you enjoy the show? What was your overall impression of it? One of our guys came out of the bathroom and said he was washing his hands next to Dorian Yates. It was definitely a different vibe for us. After I was done, I stood in the crowd and took pictures of our guys as they lifted. A lot of the comments were great and people were really impressed.
Thanks for resisting my efforts to fix you up btw. I think she’s beautiful and couldn’t believe she’s mid-thirties. You already have the Shelby diet thing in common.[/quote]
Likewise. I left the PL area after the squats were done and when I came by later you were MIA so I didn’t get a chance to say good bye. I have your squats on vid if you want to look them over. Just let me know. I ended up standing in the crowd and telling a bunch of people what was what. Lots of Q’s as to why people didn’t clap as soon as the lift was done. Had to explain white lights and what the cards meant.
I enjoyed the show although it was pretty small. I think I’ll do the Columbus show next March as it’s the ‘Mecca’ of fitness shows. I was damn impressed with that guy squatting 680 something at a BW of 181. Crushed my aspirations of ever competing.
And yes, no worries on resisting your fixing up efforts. You’re not the first to try and won’t be the last.
Back in the early 90’s I was shopping in Birmingham and found myself in Temple street, I knew Yates’s gym was in that street so I looked for it and found it down a grotty back alley. There was a big, blue BMW parked outside with the number plate A 1 DAY, which I assumed to be his, but I was too young and intimidated to go in.
Brett, he was a super nice guy. He gave me a cool tip on his namesake Yates rows that I’ll probably try out this week. If I could have 1/4 the back that he did… LOL.
It was a crazy busy weekend with the Toronto Super Show, Father’s day and other commitments.
Friday night I hit the ‘Gun Show’. Pretty decent session which included some JM Presses. Had somebody correct my ‘bench form’ on the JM presses which was pretty funny. They had never heard of JM Presses… I was shocked!
Saturday was an off day. Got my cardio in walking around Toronto and the Super Show.
Sunday I got up early and hit up Legs. Because of time restraints the volume was pretty low by my standards.
Started off with a superset of seated HS Leg Curls + Seated Calf Press (6 sets each).
For 531, I hit 5 x 220/240/275. Was not feeling strong at all and 5 x 275 sucked (both form and overall). I damn near buckled on the 2nd rep.
Finished up with 4 sets of Hack squats (pyramid style 12-10-8-6).
Done and done.
I also caught all 7 innings of our ball game Sunday night and the first 4 innings last night. Don’t think it’s worth mentioning? Go train legs and then at night spend 2hrs in a squat position and tell me differently. LOL.
Cardio is still on track (45 min fasted Inc. TMill walking every morning).
Metabolism is cranked today. Sitting in my office sweating like Gary Busey at a traffic stop.
Felt like I really hadn’t lifted a while so I went at this one. Plus with no baseball for a week I knew my shoulders had some time to rest.
MP
**warmup
10 x bar
10 x 65
5 x 85
**working sets
3 x 105
3 x 120
3 x 135
**I grinded out the 135 so next wave might be a tough one. We will see though.
A. HS Shoulder Press
12 x 70/side
2 x 8 x 80/side
**drop set
7 x 80/side RP 1 x 80/side + 6 x 70/side + 20 x 45/side
B. Leaning One Arm DB Laterals
4 x 10 x 25/arm
C. Machine Laterals s/s w/ Band Pull Aparts
3 x 15 x 50 + 20 pull aparts
D. Reverse Machine Flyes
3 x 20 x ???
E. Seated Machine Shoulder Press Drop Set
12 x 125
8 x 112.5
5 x 87.5
10 x 60
Finished off with some machine crunches (including oblique crunches)
Weight is slightly up from last Thursday so likely no cheat meal this weekend.
Went in Thursday night to do Dead’s + back. Week 2 of the cycle which means 3 rep day.
DL
**Warm up sets
10 x 135
10 x 185
5 x 225
5 x 225 w/ pro short bands
**Working sets
3 x 285
3 x 325
3 x 365
**felt pretty blah for the 3 x 365.
Decided I really wanted to focus on back thickness this session so I continued with DL’s for my hypertrophy component.
A. Band DL’s
5 x 10 x 225
Basically on each progressive set I moved my hands outward until the last set was essentially a snatch grip.
**I used straps for all sets
B. Seated HS Row
4 x 10 x 2pps+25
C. Machine Lat Pulldown (**love this machine)
4 x 10 x 190/200/210/210
