So after eating the back bacon, speaking french all morning, cleaning the igloo and washing my toques I hit the gym.
Bench + Chest + Tri’s
Bench (Narrow grip w/ pause)
*warm up sets
10 x bar
10 x 115
5 x 135
3 x 155
**working sets
5 x 180 **super easy
3 x 200 *easy
1 x 225 *butter (w/ maple syrup)
225 is my nemesis on bench. I’ve always struggled north of 225. Had a spot and was asked why I needed the spot. Weight flew up. Increasing BP by 10 for next wave. So everything is going up by 10 except MP which is staying where it is.
A. Incl. Cybex Plate Loaded Press
18 x 2pps
12 x 2pps+ 25
6 x 3pps + 3 negatives
**strip set
4 x 3pps
8 x 2pps
12 x 1pps
C. Machine Flyes + Neutral Grip Stretch Pushups
3 x 10 + 6 pushups/set
D. Rope Pressdowns
5 x 10 w/ 10 sec rest between sets
E. HS Machine Dips
8 x 105lbs/side
**these were AWESOME
F. Pronated Grip DB Kickbacks
12 x 20
10 x 25
Done. Session was about 40 minutes in length. Off till Sunday. Really leaning out. Cardio has been upped to 50min/day (fasted AM cardio). Carbs dropped to 20g/day :-S.
Cheat meal tomorrow. Going to make it an epic one.
Matty and Kev, yeah that was a bunch of crap done in a little time. I think I’m pretty sick of dieting and want to shorten the rest periods so I get more conditioning out of the session as well. I felt pretty strong today so it was a good overall ‘give’er’ session.
Yesterday was a bit off the reservation diet wise. Had a clean breakfast but then hit up the Blue Jays/Phillies baseball game to see Roy Halladay’s return to Toronto. Had 3 prime rib sliders and two beers at the game. Came home and then hit a restaurant to watch UFC and enjoy my cheat meal last night.
Cheat meal was:
Beer and Cheddar Soup complete with croutons and grated cheese.
1lb medium wings with celery/carrots and blue cheese sauce.
Jalapeno relish burger with fries.
1 Caramilk ice cream cone
1 SKOR ice cream cone.
Felt pretty sick after all that.
Actually slept in this morning and have just finished breakfast (4 whole eggs, 1/2 cup of egg whites with a handful of spinach). Took my HOT-ROX and am having a coffee while watching the Wimbledon final. Djokovic is destroying “Stinky Fingers” Nadal. If you’ve ever watched him (Nadal) play, he picks out his wedgie on every point and then wipes his nose and fixes his hair, thus the nickname “Stinky Fingers”.
Big Leg session planned today.
Calf + Ham Curl superset (8 sets)
531 Squats
Leg Press w/ negatives
Some kind of SLDL
More Ham Curls (opposite of first set)
Extensions to finish
Thanks nl. I think I’ll vid my next bench session for some pointers from some of the benchers here. I think I’ve gotten MUCH better in my setup but we’ll see when I post video whether I can be better.
Szwarz-y, you prick! Nice back job animal. What are you there? 125lbs? LOL! Hittin the sled drags to build the VMO this morning… or I might just squat heavy. We’ll see. LOL.
Started off with some Seated HS Curl + Donkey Calf Raise/Standing Calf Raise
A1. Seated HS Curls
12 x 90
3 x 6 x 125 + partials
2 x 115
last set was a drop set down to 90 and then 45
A2. Donkey Calf/Standing
Donkey
4 x 10
Standing
3 x 8
B. 531 Squats Warm up sets
10 x bar
10 x 95
8 x 135
5 x 185 working sets
5 x 240
3 x 275
1 x 305worst single ever
1 x 305
I tried setting up with a wider grip for low bar squats. When I hit 305 as I unracked the bar basically began to slide down my back so I just dropped and then racked. It was a HORRIBLE, HORRIBLE rep!
Left 305 and did another single with a high bar position.
I wasn’t happy with my squatting. VIDEO POSTED
C. DB SLDL
4 x 10 x 100’s
D. Cybex Leg Press
10 x 6pps w/ 3 sec negative
10 x 7pps w/ 3 sec negative
Massive drop set
9 x 7pps w/ 3 sec negative
+
8 x 5pps w/ 3 sec negative
+
16 x 3pps (lower foot position, toes pointed outward --hits VMO)
VIDEO POSTED --adjusted rep numbers too. Apparently I can’t count & lift at the same time.
E. 80yrd walk to washroom to throw up
F. Extensions
3 x 12 x 130 (hard squeeze at each rep)
This will make your quads feel like someone is stabbing you in the legs.
Slow walk to car and slow drive home. I was totally gassed after this session. Literally took me 2hrs to recover.
