[quote]Matt Szwarz wrote:
Todd how is the new LA fitness? Heard it was “ok” from Dorian…Hope your well![/quote]
If you like new and shiny, you’re in for a treat.
I saw the big guy there and he outlined his concerns; all valid. One day when I’m a giant redwood like yourself and Dorian, I may complain too. 
PS: Boy was my 1/2 slice of ezekiel bread and 1/6 cup of oats delicious today!
I work out at a LA fitness, it was soooooo beautiful when it opened a couple a years , FF to today and man is it a shitbox, enjoy it while you can!
Sounds like most gyms.
Members of the “old” LA Fitness have been complaining on the “new locations” FB page for months.
It’s good to see some people that used to go to the same gym years ago.
PS: I think YouTube took today off. My vids don’t seem to be posting.
1/6 a cup of oatmeal! I still need to work on Shelby for you!! What time are you training these days? Maybe i will stop by this week and check it out for myself!
I’m still waiting for video. Is it okay if I post retarded comments like I sometimes get?
Seriously nice work. I thought I’d done a lot of work today and then I read your log.
Not sure what’s going on with YouTube as my video’s STILL haven’t loaded. Maybe it’s a problem with iMovie. I’ll just manually upload the files later tonight. I DO have video.
And O, yes, post all the retarded comments you’d like.
[quote]Matt Szwarz wrote:
1/6 a cup of oatmeal! I still need to work on Shelby for you!! What time are you training these days? Maybe i will stop by this week and check it out for myself![/quote]
Yeah. 10g of carbs is ridiculous! The 1/6 cup of oats goes in the shake post-workout. The 1/2 a piece of ezekiel bread is breakfast (along with my protein (eggs or shake)).
I’m in at 6pm tonight and then Friday night sometime (probably 5ish). I was back there this morning for cardio. 35 minutes treadmill + 20 minutes on the stepmill. I’ve missed the stepmill. It’s going to help me shed this last “winter” layer. I’ve been sweating since I finished at 7am.
Tuesday - Shoulder’s - No MP’ing tonight (Deload --kinda)
A. Seated HS OHP
*bunch of warm up sets
12 x 1pps+25
12 x 1pps+35
2 x 12 x 2pps
B. Standing DB Laterals
2 x 12 x 25 (strict)
2 x 12 x 30 (first 6 were strick – last 6 were swings)
C. Seated Machine Laterals w/ forced negatives
**basically your partner pushes the pads down on the negative
**sets of 16 reps with first 8 reps with the forced negative, last 8 on your own
3 x 16 x 80/85/90
D. Reverse Machine Flyes
3 x 16 x 120/125/125
E. Free Motion Independent Arm Front Raises
12 x 15/17/20
Went to the brand new gym tonight. Everything is pretty smooth obviously. TONS of machines. 2 squat racks, 1 cage (but room for another).
Biggest complaint: F’N HEX Plates still.
Back attack tonight.
LEG DAY Videos Posted in previous LEG DAY post.
Wednesday - Back Attack!!
Basically did a slightly modified version of a Mountain Dog Back workout
WARNING: Volume too high for some viewers!
A. Deadstop DB Rows
**Warm up sets - no straps
12 x 85
12 x 90
12 x 95
**working sets - straps
12 x 105
11 x 105
8 x 110
B. Seated Cable Row
3 x 12 x 155 **pause/squeeze on every rep
C. Stretchers
2 x 12 x 105
D. Heavy Machine Lat Pulldowns
3 x 8 x 185/200/190
**200 was ambitious
E. Chest Supported HS Rows
3 x 8 x 3pps
F. HS Shrugs
3 x 12 x 2pps (squeeze/pause on every rep)
G. Hypers w/ bands
**fried my lower back. Hooked up an EFS average band and light band to the base of the hyper
1st set
AMAP w/ Average band + AMAP w/ light band + AMAP w/ no bands
**Did upwards of 40 total reps
2nd set
8 w/ Avg Band + 8 w/ Light band + AMAP w/ no bands
**Did upwards of 20 reps
Lower back completely on fire
Session took 75 minutes
Nice work bro espescially the DB rows, thats a ton of reps. I have reaquainted myself with HS shrug machine, I like them as a finisher seated.
Thanks Matty!
I don’t normally do any type of shrugs.
I figure I get enough trap work from dead’s, rows and rear delt work (trap assistance).
I just through these in as they were part of the session that MD wrote. Feels good to do them every now and then.
PS: And if I do shrugs, they’re with back, not shoulders.
Too much volume? Is there such thing? Got some solid work as always ddot.
Day off turned into Hammies + Calf Day + extra cardio
Short version is:
Seated HS Curl + Seated HS Calf Press superset
8 sets of 8-12 reps
Seated Independent Foot Calf Press + Average Band GM’s
3 sets of 8
GHR
3 sets of 6
Lying Leg Curl
3 x 12
DB RDL
3 x 8
20 minute interval work on StepMill
Diet is still working.
I’m basically down to 20g carb/day split into 2 meals (10g each). This REALLY sucks in case you’re wondering.
Saturday night cheat meals help but I’m getting to the point I think I’d rather just have more carbs/cals throughout the week and eat clean the entire time but I’m trusting someone who knows WAY more than me.
Attached is back progress pics from the beginning of each month.
It’s been a while. Really great work going on in here. I’m definitely motivated by reading your log and tracking your progress.
james
Thanks James.
Your 525 pull looked pretty effortless. Makes me want to get in there and try and yank 500 off the ground.
lol, whats the point of 20 grams of carbs? lol
is that including veggies?
I’ve made bargains with myself like that. ‘I promise I’ll just eat clean and do cardio!!!’
It doesn’t end up working most of the time. 
LOL MiM!
No veggies, don’t count. But I’m only eating certain veggies… so…
A little chest + shoulders tonight…
A. Low Inc DB Press
**warmed up with some scarecrows and then…
5 x 45
5 x 55
5 x 65
working sets
8 x 70
4 x 8 x 75
5 x 80
2 x 8 x 75super tough
B. Seated HS Inc
2 x 8 x 2pps
2 x 6 x 2pps+10’s
C. Machine Flyes
4 x 12
**pyramid weight up from 100 to 145
D. DB Laterals
8 x 8 x 25 *45 sec rest
E. Prone Heavy DB Swings
4 x 15+ x 35
*last 2 sets were drop sets to AMAP x 15lb DB’s
Abs + 20 min bike to finish
The training partner wants to be more regular (I’m consistent, he’s not…LOL) so looking at 4 sessions during the week + 1 during the weekend. Targeting shoulders + arms for the next 8 weeks as I need to get these to grow so you’ll see delt, bi and tri work 2x a week. Getting more BB by the day.
