[quote]cavalier wrote:
You’ve got more stuff in there than Dr Who’s tardis.[/quote]
Well I did leave my blast straps at home along with my knee wraps. Sooo I could add more. 
DOOOOOOD!
Your’re a strong bugger. Especially considering you’re depleting. Those came us fast.
Do you notice your hips shoot up a bit at the beginning of each pull?
[quote]Canada_K wrote:
DOOOOOOD!
Your’re a strong bugger. Especially considering you’re depleting. Those came us fast.
Do you notice your hips shoot up a bit at the beginning of each pull?[/quote]
I’ve been stronger at less bodyweight. 
As for the hips, I didn’t actually notice it until you pointed out. Time to correct that. I would suggest it’s linked to a weaker posterior chain (which I’m working on correcting).
Friday - Bench + Chest
Bench
5 x 170
3 x 195
3 x 215
I really found my groove on the bench session. A much better setup than in past weeks/months. Went away from suicide grip and used a thumb over grip, squeezed the sh!t out of the bar and pressed out three easy ones.
A. Inc DB Press
6 Sets of 6 working from 55lbs to 80lbs with a controlled tempo on all reps. Last set (80lbs) was to failure (6 reps was fail!)
B. HS Seated Chest Press w/ bands (Micro Mini’s doubled up)
3 x 8 reps w/ 80lbs/side
4 set - strip set w/ 10 sec rest after stripping weight
C. TRX Knee Tucks with Pushups
4 sets of 15 knee tucks + 5 pushups (after 3 knee tucks)
Done. Home.
I get a cheat meal tomorrow night. Not sure what to have yet.
CHEAT MEAL TONIGHT!!!
I’m thinking chicken wings and pizza maybe while watching Lebron and D-Wade TCOB against the Celtics!
Saturday - Arm Day (PL’ers shudder everywhere!)
Once again used this as a template.
http://www.T-Nation.com/...og_arms&cr=
I STILL get a fantastic pump from this template.
A. Reverse EZ Bar Curls w/ Fat Gripz (extra tough)
5 x 10 x 60lbs w/ 10 sec rest between sets
B. Rope Push Downs
5 x 10 --stayed at same weight for all reps. Feeling good.
C. HS Preacher Curl
3 x 12 x 90lbs
D. Dips
3 x AMAP (25,22,16)
E. Incline DB Concentration Curls
10 x 25
10 x 25
F. L Extensions
3 x 10 x 25lbs/arm
G. Seated DB Curls w/ 3 sec negative
2 x 8 x 35lbs
Done.
Did my cardio fasted this AM.
It’s kinda ironic that I felt this past week has been a “bad” week in terms of physique progress. I mentioned this to my diet coach who didn’t see the same thing I did and thought I was still progressing nicely. He even suggested the cheat meal for tonight. It’s also the first week people have asked how much weight I’ve lost. They don’t believe me when I say 7lb in 7 weeks. They think it’s closer to 15-20. That’s the gravy right there.
Congrats on trimming up!
I don’t see why powerlifters have a problem with working arms. I once saw a pic of a PL who tore his bicep tendon deadlifting at a meet. The muscle rolled up into his shoulder. And he wasn’t the only one who ever did that. I’ve been hitting arms ever since.
So major cheat meal last night. Had pizza and chicken wings, half a chocolate bar and two protein bars in 45 minutes. Sufficed to say I was feeling like a beached whale after.
I went to bed around 12:30 but woke up with the sweats around 1:45. Wife came stumbling in around 2:30 with some drunk friends (she was at a bar opening for her work – she sells booze) who devoured what was left of the pizza and wings in substantially less than 45 minutes. Drove her drunk friends home, got back around 3:30am and fell asleep around 4:30 this morning.
Woke up this morning and was only 2lbs heavier (post poop) but felt and looked substantially leaner.
Knowing I would probably feel strong as an ox I hit my leg session hard and went to a different local gym where there was some different (dare I say better) equipment.
A. Lying Leg Curls
2 warm up sets
5 working sets of 10
Started at 80 and went up 5lbs/set to 105
B. Good Mornings
3 x 8 x 135
5 x 155
5 x 175
5 x 195
**Bit of an *hole moment for me. A women comes up to me as I am peeling the weight off after my last set of GM’s and says ‘You’re going to hurt your back squatting like that’ to which I replied ‘They’re Good Mornings and I can’t have a serious conversation with someone squatting in white jean capri’s and plastic pink flip flops’. Too much??
C. Leg Press (Time to kill it)
20 x 3pps
20 x 4pps
15 x 5pps
15 x 6pps w/ double up micro mini bands
10 x 7pps w/ double up micro mini bands
C1. Negative Sets
15 x 5pps w/ 3sec neg
15 x 5pps w/ 3sec neg + 10 x 4pps w/ 3sec neg + 25 x 3pps (done RP style 15+10)
Literally had to rest for 5 minutes to get the pain out of my quads.
D. Hack Squat
10 x 2pps
12 x 2pps+25
10 x 3pps
10 x 3pps + 20 x 2pps
Bunch of calf work. Thought about doing extensions but realized I had been there for 1.5hrs and stumbled to my car sipping on my protein+oats shake.
Nice low volume session!
No…not too much. Unless she was cute.
7pps + bands must have hurt.
Hold up, did you find the next wonder diet food? Wings and pizza! Oh this is great news, It seems as if my cheat meals are actually fat burners…AWESOME!
RE - Flip Flop lady, I think you didnt go far enough, cute or ugly dropping a plate on her foot and saying you know flip flops arent the best foot wear for the gym stuff like this could happen.
[quote]MattyXL wrote:
Hold up, did you find the next wonder diet food? Wings and pizza! Oh this is great news, It seems as if my cheat meals are actually fat burners…AWESOME!
[/quote]
Yes, they are… if you’ve gone 8 weeks with no more than .6g/lb of carbs.
Of note, I’ve already dropped 2lbs. My legs feel so “swole” it’s not funny. I’m going to be sore tomorrow.
Pretty minimal for me…
OGIO “big dome”. 12x24x9
Most obnoxious color I could identify.
- Workout clothes (shorts, shirt, socks, shoes, Under Armour testicle containment apparel)
- Current log, next log, pen
- Speed dial lock (lock that does not use numbers - Amazon.com)
- Towel, deodorant, soap, hairbrush
- Big head phones for gym that plays crappy music too loud, ear buds for quiet gym
- Ipod nano, with waterproof/shock proof case
- Spare shorts and socks
- Cow bell (strategically placed when bag left in “public” area)
I would like to carry a “weighted dips and chin” belt, but not really needed at this point.
[quote]ddot76 wrote:
What’s in your gym bag?
[/quote]
DUDE!
I discourage people from talking to me at the gym by wearing the iPod constantly (even if the battery is dead), not speaking to anyone, and looking slightly angry. I’m not trying to be a dickhead, I just really don’t have TIME to talk! I also have the benefit that the heavy weights and lifting cages are in a physically separate area of the building from the cardio machines, the cables, and the pink dumbells.
Honestly, if someone had said the same thing to me I’d have smiled, said “Thanks!”, put my earphones back on and resumed the exact same exercise.
Contents of my gym bag:
- mini foam roller
- workout log
- elbow brace
- pen
- bag o’ chalk
- Chucks
that’s it, that’s all!
[quote]fatInIC wrote:
Pretty minimal for me…
OGIO “big dome”. 12x24x9
Most obnoxious color I could identify.
- Workout clothes (shorts, shirt, socks, shoes, Under Armour testicle containment apparel)
- Current log, next log, pen
- Speed dial lock (lock that does not use numbers - http://www.amazon.com/Master-Lock-1500iD-Combination-Assorted/dp/B002TSN4SQ)
- Towel, deodorant, soap, hairbrush
- Big head phones for gym that plays crappy music too loud, ear buds for quiet gym
- Ipod nano, with waterproof/shock proof case
- Spare shorts and socks
- Cow bell (strategically placed when bag left in “public” area)
I would like to carry a “weighted dips and chin” belt, but not really needed at this point.
[quote]ddot76 wrote:
What’s in your gym bag?
[/quote]
[/quote]
Nice. I forgot that I do have a chin/dip belt tucked in a side pocket. Thanks for reminding me.
[quote]Canada_K wrote:
DUDE!
I discourage people from talking to me at the gym by wearing the iPod constantly (even if the battery is dead), not speaking to anyone, and looking slightly angry. I’m not trying to be a dickhead, I just really don’t have TIME to talk! I also have the benefit that the heavy weights and lifting cages are in a physically separate area of the building from the cardio machines, the cables, and the pink dumbells.
Honestly, if someone had said the same thing to me I’d have smiled, said “Thanks!”, put my earphones back on and resumed the exact same exercise.
Contents of my gym bag:
- mini foam roller
- workout log
- elbow brace
- pen
- bag o’ chalk
- Chucks
that’s it, that’s all![/quote]
Well she was in the Smith machine (which is next to the squat racks) doing 1/4 squats and talking to the guy on the leg press about what I assume was glute development (as she kept showing him her a$$).
That’s what you get for making eye contact! Brutal.
Off to do shoulders BB style tonight!
Nice work.
I react differently too food
some days I am bloated, and soft
leaner and stuff another
sugars seem to do it more then complex carbs.
you have like half of EliteFTS in your bag
I get allot of questions from the young bucks and teens.
Usually I just pretend I cant hear anyone…
however I am at a YMCA and there are ahem seniors-
who need someone to talk too.
[quote]kmcnyc wrote:
Nice work.
I react differently too food
some days I am bloated, and soft
leaner and stuff another
sugars seem to do it more then complex carbs.
you have like half of EliteFTS in your bag
I get allot of questions from the young bucks and teens.
Usually I just pretend I cant hear anyone…
however I am at a YMCA and there are ahem seniors-
who need someone to talk too.[/quote]
Yeah, I am having fun with the bands now.
Tonight I used my ab & wrist straps, 3 different EFS bands & elbow sleeve.
I think the refeed did wonders since it had been so long since I consumed so many calories in one day. I can’t describe how ‘filled out’ I feel right now.
Monday - Deload Week - Shoulders
So for my deload week I don’t do the primary movement and just focus on doing different movements.
A. Heavy DB Lateral “swings” + Band Laterals
Just focus on starting the weight with the medial deltoid. Head back (per Meadows) and move the DB 6+10inches
4 sets of 10 reps
Hooked micro mini’s to the ground and then pumped out 15+ top end reps of laterals
4 sets
**Shoulders are full of blood
B. Arnie Presses
4 sets of 10 w/ 30 sec rest between sets
**Shoulders are burning
C. Reverse Machine Flyes + Band Pull Aparts
4 x 20 + 4 x 15 w/ 2 sec hold @ contraction
D. 6-Ways
2 x 8
Finished with weighted crunches + hanging leg raises
3 x 10/10
Home to rest/eat.
Wednesday - Deload Week - Back
Supposed to be deload but I may have gone a little overboard.
A. Smith Machine Rows
2 x wu
10 x 135
10 x 155
2 x 10 x 175 - RP style
B. Band Assisted Pull Ups
5 x 5
C. HS Low Row
3 x 10 x 3pps
**I did 6 x 3pps+25 but form was sloppy so I dropped the 25
D. V Grip Pull down
2 x 15
E. Rack Pulls
2 x 4 x 135
4 x 225
4 x 315
2 x 4 x 405
4 x 455
**So the gym I go to just got a cage but put it downstairs where the ‘less hardcore’ train. Apparently they didn’t like the sound 405 and 455 makes during rack pulls as they told me not to drop the weights. I explained I didn’t and that it’s hard to make 455lbs not shake on the pins; it’s not fine chine we’re talking about, it is iron.
Thus I didn’t continue but did some DE deadlifts w/ bands.
D. DE Deadlifts w/ Bands + Band Pull Aparts (Thanks git for the video on how to use the bands)
3 x 10 x 225lbs + 15 pull aparts
E. More rear delt work.
Home to eat/rest/eat.
Nice “deload” its so hard isnt it? Man why are gyms so stupid, it boggles my mind, I asked my gym manager what happened to one of the pins in the cage, and he responded “whats a cage?” Thats some nice rack pulls while you did them at least!