nl, sessions are generally between 50min-65min and legs are usually north of that. The back session above was 40minutes. We plowed through it.
james, it feels GREAT to be in the zone. I’m really noticing some size difference in shoulders/back (and legs of course) so I’m pretty stoked.
Chest session tonight.
A. Machine Flyes
**two warm up sets
12 x 130/145/155
B. Inc BB
6 x 145/145/155/155
C. SM Bench (CG/Normal Grip/WG)
9 x 185
12 x 185
27 x 185
D. Decline HS
Giant drop set
Bunch x 100/75/50/25 per side
E. Seated DB Laterals
4 x 10 x 25lb’rs
Rest was kept really short today, Entire session took about 35 minutes. Starting to wonder if this MAG-10 is actually providing the ‘kick’ I’m feeling as it pertains to strength.
Weight is still 184.4. Looking a little leaner than last week.
jeez 35-40 mins!
you make me feel like a slowpoke. lol
[quote]nlmain wrote:
jeez 35-40 mins!
you make me feel like a slowpoke. lol[/quote]
Nah…If I was planning to go in a do a bunch of strength work in the 1-5 rep range, you bet your ‘glue free’ ass that I’m gonna take MUCH longer…
Friday.
“Gun Show”.
Decent session. Didn’t have the same great mental “rush” from this session but my arms were full of blood and trying to shampoo my hair after my workout was NOT fun.
A. Seated DB Curls
B. Fat Bar Curls
C. Machine Preachers
D. Rope Pressdowns
E. Machine Dips
F. Incline BB Extensions
All were done @ bunch x bunch.
Body is starting to feel pretty good again. 1 more week of low volume (for me) and I might add some more volume back in.
Don’t know about “glue-free” yet I’m going all martha stewart style this weekend…
watch me fail; those cards will look like a kindergarten project. lol!
Pretty decent leg session today.
A. Lying Ham Curls
Bunch of Warm Ups
8 x 130 --Failure
10 x 130 - RP style
12 x 130 - RP style
8 x 130 + 25 partials - RP style
B. SKWATS
5 x bar/135/185/225/275/295/315/335
Squats felt great. I’d say 90% of the reps were bang on. Just a little issue with forward lean on the other 4 reps (occurs at heavier weight)
EDIT: Forgot I did these
C. DL’s w/ Short Bands --no lockout
20 x 135
2 x 15 x 185
D. Hack Squats
8 x 8 @ 2pps w/ 60 sec rest
1st 4 sets kept feet lower on pad with shoulder width stance
2nd 4 sets placed feet higher on pad with wider stance
E. Extensions w/ pause at top
8 x 110/130/135/140/150/155
F. Seated Toe Press w/ pause at top
10 x 270/290/310
Came home. Nap. Now having another meal and will probably foam roll a little later.
Gotta start hittin my hammies on the regular its really holding me back…awesome squatting bro!
Fantastic work. That is really solid squatting.
james
Thanks Matty & James. Just catching up to you two!
Woke up less stiff than a typical Monday which I’m going to attribute to my stretching and rolling that I did last night.
Also noticed some stiffness in my erectors and realized I forgot to include the banded DL’s I did yesterday in my log entry. That’s been fixed.
[quote]ddot76 wrote:
B. SKWATS
5 x bar/135/185/225/275/295/315/335
Squats felt great. I’d say 90% of the reps were bang on. Just a little issue with forward lean on the other 4 reps (occurs at heavier weight)
[/quote]
nice skwattin
Bangin’!!
Have you ever posted what your meals look like throughout the day? I’m courious.
[quote]dday wrote:
Bangin’!!
Have you ever posted what your meals look like throughout the day? I’m courious.[/quote]
dday, I may have.
Are you looking for ‘loss’ or ‘gain’ examples?
Here’s roughly what I have had/will have today.
Had a massage booked at 7, had to stay late at work so I really had to cram in a quick shoulder session tonight.
A. Reverse Machine Flyes
5 x 12 x 115
B. Reverse Cable Flyes
Sets 1/3/5 - 18 x 17lbs/side
Sets 2/4 - 10 x 22lbs/side
C. SM Seated OHP
15 x 135/155
8 x 185 **Where did this come from??
12 x 165
D. Seated DB Press
10 x 60lb’rs
3 x 8 x 60lb’rs
E. Seated DB Laterals
6 x 10 x 20lb’rs
F. Lean Away DB Laterals
3 x 10 x 20lb’rs
As you can imagine, not a great deal of rest. Session lasted just over 30 mins.
Massage was great. I’ve been doing a crap ton of PVC rolling so tissue was good. Glutes are still an issue. Apparently I “flex” them a lot. [bad joke] I guess that makes me a tight ass [/bad joke]
Have to have a nap and get up in a few hours to work with two of my staff; then a full plate of crap tomorrow. Being in charge sucks sometimes.
2 cups of veggies? THat’s IT?!
just messin’ with you. Maybe I eat too many!
[quote]mom-in-MD wrote:
2 cups of veggies? THat’s IT?!
just messin’ with you. Maybe I eat too many![/quote]
No. I clearly don’t eat enough. 
Back Attack anyone?
A. WG Lat Pulldown
12 x 130
10 x 145
8 x 160
6 x 175
B. Seated HS Low Row
4 x 8 x 4pps
C. Stretchers
4 x 12 x 115 **love this
D. Seated Cable Rope Row
3 x 12 **squeezed the crap out of each rep
E1. HS Shrugs
4 x 15 x 2pps
E2. EZ Bar Curls
4 x different weights/reps
Work’s been pretty chaotic the last two weeks with unreasonable clients (Merry Christmas?). Decided to add to the insanity by visiting the mall as well as buying Ikea furniture and assembling last night. Couldn’t sleep last night. Fell asleep around 4am. Missed my 6am alarm and slept to 8am. Rushed to the office.
[quote]ddot76 wrote:
[quote]dday wrote:
Bangin’!!
Have you ever posted what your meals look like throughout the day? I’m courious.[/quote]
dday, I may have.
Are you looking for ‘loss’ or ‘gain’ examples?
Here’s roughly what I have had/will have today.
[/quote]
Just generally curious. Solid training and eating.
Chest Day
A. Decline DB Press
3 x 8 x 85lb’rs
B. Incline BB
3 x 8 x 155lbs
C. Bench Press
5/5/5/4/4 x 185lbs
D1. Shoulder Dislocates w/Bands
3 x 20
D2. Machine Dips w/ slight forward lean
3 x 15 x 190
Done. Chest SWOLE.
Swole!
that earlier lower/squat session was cray-
(thats crazy)
I am impressed with the quality volume!!
