nice bench Pr 
Really getting a taste for what you do. Training hard on a calorie deficit is serioulsy tough. I’m beginning to find out.
MUCH RESPECT.
Congrats on the bench PR too.
Yeah good point FB, sometimes forget how difficult that must be…you are full O awesome.
Back Attack tonight
No straps. No Chalk = Bothersome Elbow
Didn’t really count reps. Kept everything over 8 reps though.
A. WG pulldown - 4 sets @ 175
B. HS UG Pulldown - 4 sets @ 2pps
C. SM Deadstop Rows - 4 sets @ 225
D. HS Iso CG Row - 4 sets @ 3pps+25
E. DB Pullover - 3 sets @90lbs
F. Prone DB Rows - 3 sets @ 30lbs **high reps/squeeze
G. SM Rack Pulls (no f’n BB’s free!!) - 3 sets @315 *8 reps/set
20min Cardio to finish.
Lats are already sore. NOICE.
you know I just saw that lunch bag today at the gym-
one of the trainer/desk greeter dudes has one
its pretty cool
Nice back session
I am ready to get some sleeves
elbow pain blows donkey balls
[quote]ddot76 wrote:
Thanks Frenchie, Matty and FB
Lots of inspiring people in O35
PS: My Lunch ‘bag’. Gettin’er done!
[/quote]
damn, Dot - you’re hardcore -
LOL Dot - I sell those, 3 or 5 meals. Where did you pick yours up? Popeye’s?
Thanks Mr. Viking Man!
Frenchie, friends of mine have their own supp stores. They started carrying them around Xmas. Bags are awesome!
Ooops I did it again.
Went in to do chest. Pressing wasn’t the best ideas for my elbows.
I kept volume low and took out presses once the elbows flared up.
A. Low Inc DB
5 x 90
3 x 5 x 95
5 x 90
B. 5/4/3/2/1 RP - Incline BB
1st set 165
2nd set 155
Finished with some Pek Dek (hated) and then some FB DB Flyes
12 total working sets
Ibuprofen is my best friend tonight. I ain’t “doing” the rolling pin.
cool on the bag hook up. Company owners saw the bag at the Arnolds and pretty much jumped at the chance to distribute them. Price is a little steep but those babies are unique.
Dude thats one great food bag.
[quote]nlmain wrote:
cool on the bag hook up. Company owners saw the bag at the Arnolds and pretty much jumped at the chance to distribute them. Price is a little steep but those babies are unique.
[/quote]
I got mine for a decent price since I buy a lot from these guys and I went in the first week of Jan and bought a ton of crap.
[quote]JoeGood wrote:
Dude thats one great food bag.
[/quote]
It’s an awesome food bag. And PS, thank you for prefacing bag with food.
200.2 this morning.
[quote]ddot76 wrote:
Thanks Frenchie, Matty and FB
Lots of inspiring people in O35
PS: My Lunch ‘bag’. Gettin’er done!
[/quote]
Damn, okay where did you get that?
Is that a Canada thing?
Leg Day Fuel
Chocolate Oat Pancakes w/ Vanilla Pudding
1 cup Oats
2 Lrg Eggs
1 scoop Choc Protein Powder
1 scoop Vanilla Protein Powder
1 tsp Vanilla Extract
Pancakes: Make Oats w/ water. Add Choc PP once done. Whisk together eggs and vanilla extract. Add to Oats. Make pancakes.
Pudding: Add dabs of water to vanilla PP. Whisk to desired consistency adding water as necessary.
75g P, 60g C, 20g F
I see you’re killing it as always. Your dedication is truly admirable. Keep it up!
james
[quote]atypical1 wrote:
I see you’re killing it as always. Your dedication is truly admirable. Keep it up!
james[/quote]
x2. You’re kicking ass. Trophies in 2012!!!
Thanks guys.
Crazy ass long session today. Had to wait for leg press and then squat rack so it was stupid long today (2:40).
A. Seated Calf Raise - 6 sets
B. Ham Curl - 5 sets of 8
C. Leg Press w/ 3 sec negative
8 x 8pps/9pps/10pps
6/6/5 x 11pps
D. Squats (Wave)
Bunch of warmups (bar/95/135/185)
7 x 245
5 x 265
3 x 285
7 x 265
5 x 295
3 x 315
Plan was to go back to leg press and do some Close Stance pressed but they were full again so…
20 x 225
E. DB RDL’s
2 x 15 x 90lb’rs
12 x 95lb’rs
F. Extensions w/ 2 sec hold
warm up sets to find proper weight then
8+4+3 x 140 Rest-pause style
Legs are SWOLE yo
Had a conversation with a girl at the gym about PL’ing. She’s stupid strong with no formal training/coaching. She can pull over 315 and has done a squat single @ 275. Asked her if she ever considered getting into PL’ing. Her response “But then I have to wear that silly suit”. LMAO
[quote]ddot76 wrote:
Stupid Strong.
I basically got under the bar, squeezed the bar, got into position, pulled the bar out and tried to separate the bar on decent and ascent[/quote]
Honestly, benching cues never click for me, but this makes sense. Thank you. And thanks for the pancake concoction recipe. I love hearing about BB’s diets.