Thanks PG and dday!
International Chest Day
A. Banded Decline HS w/ doubled pro bands
4 x 8 x 80lbs/side
B. Incline BB
4 x 10 x 165
**had some help on last 2 reps of last set
C. Deadstop SM Bench
4 x 10 x 205
D. Machine Flyes
3 x 10 x 130
Finished with some more tri work (HS Dips + Rope Pressdowns) and abs (HLR’s and machine crunches)
I’m SWOLE yo!
just checkin on ya…glad all is well!
Hey MiMsy! All is good in this hood.
Saw this today on BookFace.
Down this road, in a gym far away,
a young man was heard to say,
“no matter what i do, my legs won’t grow”
he tried leg extensions, leg curls, and leg presses too,
trying to cheat, these sissy workouts he’d do.
From the corner of the gym where the big men train,
through a cloud of chalk and the midst of pain
where the noise is made with big forty fives,
a deep voice bellowed as he wrapped his knees.
a very big man with legs like trees.
Laughing as he snatched another plate from the stack
chalking his hands and monstrous back,
said, "boy, stop lying and don’t say you’ve forgotten,
the trouble with you is you ain’t been SQUATTIN’. "
Today’s plan was back but I wanted to add some calves/hams into the mix. Found something on the interwebz that fits my programming so tried it out.
Started with 6 sets of calves as warm up. 10 strict reps + 20 partials per set. FML
A1. 1 arm BB Row - 4 x 8 x 100/arm
A2. T Bar row - 4 x 6+ x 100
**this clearly told me my endurance isn’t where it used to be. Damn near dry heaved.
B. Wide Parallel Grip Cable Rows - 5 x 8 x 160
C. WG Machine Partial Pulldowns - 5 x 8 x 175
D. HS Shrugs - 3 x 15 x 2pps
E. Weighted Hypers - 4 x 10 x 85lbs
F. Lying Leg Curls - 6 x 8 x 125
Totally exhausted right now. That was an ass kicker.
EDIT: I think my low back is back to a place where I can add Dead’s back into the mix.
[quote]ddot76 wrote:
Hey MiMsy! All is good in this hood.
Saw this today on BookFace.
Down this road, in a gym far away,
a young man was heard to say,
“no matter what i do, my legs won’t grow”
he tried leg extensions, leg curls, and leg presses too,
trying to cheat, these sissy workouts he’d do.
From the corner of the gym where the big men train,
through a cloud of chalk and the midst of pain
where the noise is made with big forty fives,
a deep voice bellowed as he wrapped his knees.
a very big man with legs like trees.
Laughing as he snatched another plate from the stack
chalking his hands and monstrous back,
said, "boy, stop lying and don’t say you’ve forgotten,
the trouble with you is you ain’t been SQUATTIN’. "[/quote]
TRUE SPEAK!
hellz yeah on hitting the good space.
win on the less clothing 
much thanks
also keep the food porn coming. and pumpkin bar lady is off to a good start.
squats: when you think you’ve done enough, do more.
Anytime Frenchie!
Chocolate bars and Lemon Blueberry bars this weekend. I may be spoiled.
Still going hard. Making some decent gains size wise. Very noticeable in legs and shoulders.
Yesterday’s Leg session was pretty brutal.
A. Leg Curls - 8 sets of 20 working up to 125, then 4 sets of 10 at 140
B. Squats - 20 x 185/225/245, 15 x 275, 10 x 295
C. Banded Leg Press (doubled pro’s) - 20 x 2pps-8pps then 1 giant drop set (60 reps)
D. Leg Extensions - 5 x 20 working up to 130
E. V Squat Good Mornings - 3 x 15 @ 2pps
Some more calf work. Crawled home. Ate like a horse last night. Super compensation factor in full effect this morning.
Felt good to switch to excessive rep’s for a change.
[quote]ddot76 wrote:
This post looks to satisfy Frenchie’s latest requests: food porn and me squatting in shorts/t-shirt.
Good weekend.
Felt pretty crappy Friday so took it off. Hit my couch as soon as I got home from work. Only moved when I went to bed. Woke up Saturday feeling better. Gradually felt better as the day went/consumed food. Felt pretty close to cured after hitting the gym (Arms). Visited a new friend Saturday night. She made me pumpkin protein bars. Yumm!! And she lifts.
Today was Leg Day.
A. Calf Raise - 6 x 10 + 10partials
B. Squats - 1RM Test
**Warm Ups
5 x bar/95/135
3 x 185/225/275
**Working sets - VIDS
3 x 315
1 x 365/385/405 --I’m still questioning depth
C. Seated Leg Curl - 4 sets 15/12/10/8
D. VMO Extensions - 4 x 15
E. Leg Press w/ 3 sec negative
10 x 6pps/7pps/8pps/9pps
2 x 6 x 10pps
F. SL DB’s - 3 x 12 x 90’s
E. Regular Extensions - 6 x 12 w/ 30 sec rest
Nearly puked at the end of this one.
Wish someone was around to spot on 425 but that can wait till next month.[/quote]
I’d say depth was on the line. However, it looked easy. There’s a lot more there either with or without wraps. I wouldn’t be hyper concerned about hitting IPF depth unless you plan to compete. The reality is, it’s not a 1/2 squat. It’s good and solid. You could probably push it a touch lower.
Glad to hear you have a pumpkin protein bar making friend that lifts. I’m still stung that you resisted my attempt to set you up in Toronto. sheesh.
[quote]ddot76 wrote:
Still going hard. Making some decent gains size wise. Very noticeable in legs and shoulders.
[/quote]
Sincere congratulations. You irritate me tremendously.
My boss calls it FaceFace, but he’s not joking.
Squats were fun to watch, your energy makes me want to go squat. The slow delayering was nice too 
Pumpkin protein bars, sound lovely.
[quote]ouroboro_s wrote:
[quote]ddot76 wrote:
This post looks to satisfy Frenchie’s latest requests: food porn and me squatting in shorts/t-shirt.
Good weekend.
Felt pretty crappy Friday so took it off. Hit my couch as soon as I got home from work. Only moved when I went to bed. Woke up Saturday feeling better. Gradually felt better as the day went/consumed food. Felt pretty close to cured after hitting the gym (Arms). Visited a new friend Saturday night. She made me pumpkin protein bars. Yumm!! And she lifts.
Today was Leg Day.
A. Calf Raise - 6 x 10 + 10partials
B. Squats - 1RM Test
**Warm Ups
5 x bar/95/135
3 x 185/225/275
**Working sets - VIDS
3 x 315
1 x 365/385/405 --I’m still questioning depth
C. Seated Leg Curl - 4 sets 15/12/10/8
D. VMO Extensions - 4 x 15
E. Leg Press w/ 3 sec negative
10 x 6pps/7pps/8pps/9pps
2 x 6 x 10pps
F. SL DB’s - 3 x 12 x 90’s
E. Regular Extensions - 6 x 12 w/ 30 sec rest
Nearly puked at the end of this one.
Wish someone was around to spot on 425 but that can wait till next month.[/quote]
I’d say depth was on the line. However, it looked easy. There’s a lot more there either with or without wraps. I wouldn’t be hyper concerned about hitting IPF depth unless you plan to compete. The reality is, it’s not a 1/2 squat. It’s good and solid. You could probably push it a touch lower.
Glad to hear you have a pumpkin protein bar making friend that lifts. I’m still stung that you resisted my attempt to set you up in Toronto. sheesh.
[/quote]
x2 to what Julie said.
I think most importantly you hit what looks like “your depth” as in your 405 hit the same spot your 385 and 315 did.
Julie, thanks. I need to learn how to dump a squat and then I think I can push my limits a little more. I’m truly sorry to have spurned your matchmaking attempts back in June. I hope you’re not losing sleep over it. Haha.
K, I’ll do my best to continue to irritate you. How’s this? Yesterday when walking up some stairs at the train station, I tried to do 2 steps at a time and split my jeans in the hamstrings. WTF
Peaches, I say squat if you want to. Do it now. Do it often.
Joe, you’re upset that I spurned Julie’s matchmaking attempts as well? All kidding aside, you make a valid point about “my depth”.
A little benching yesterday.
Did some Wave loading on Bench.
After some warm ups, I did the following:
7 x 185
5 x 205
3 x 225
7 x 205
5 x 225
3 x 245
10 x 225
I don’t think I could’ve pushed another wave yesterday. I’m liking the Waves and think I’l alternate between 7/5/3 and 8/6/4 for a while.
Rest of the workout included Incline DB’s (worked up to 7 x 95’s), banded Seated HS, Pec Minor Dips, Seated DB Laterals and Straight Bar pushdowns.
Actually have some Chest DOMS this morning (which is unusual for me).
Funny side story: Damn near killed myself on the 7 x 185 when I went to rack the bar. I guess I racked it too hard on the right side and it bounced off the J hooks. Thankfully I was still squeezing the shit out of the bar and kept it off my face, but I dumped the 45+25 on the ground.
[quote]ddot76 wrote:
Funny side story: Damn near killed myself on the 7 x 185 when I went to rack the bar. I guess I racked it too hard on the right side and it bounced off the J hooks. Thankfully I was still squeezing the shit out of the bar and kept it off my face, but I dumped the 45+25 on the ground. [/quote]
First off glad you’re ok. Second hahahahahahaha!!! Glad I’m not the only one who’s poured weight on the floor like that.
[quote]dday wrote:
[quote]ddot76 wrote:
Funny side story: Damn near killed myself on the 7 x 185 when I went to rack the bar. I guess I racked it too hard on the right side and it bounced off the J hooks. Thankfully I was still squeezing the shit out of the bar and kept it off my face, but I dumped the 45+25 on the ground. [/quote]
First off glad you’re ok. Second hahahahahahaha!!! Glad I’m not the only one who’s poured weight on the floor like that.[/quote]
Worst part was the 135lb male trainer who came to ‘rescue me’ FML
If you can’t laugh at yourself, who can you laugh at?
[quote]ddot76 wrote:
[quote]dday wrote:
[quote]ddot76 wrote:
Funny side story: Damn near killed myself on the 7 x 185 when I went to rack the bar. I guess I racked it too hard on the right side and it bounced off the J hooks. Thankfully I was still squeezing the shit out of the bar and kept it off my face, but I dumped the 45+25 on the ground. [/quote]
First off glad you’re ok. Second hahahahahahaha!!! Glad I’m not the only one who’s poured weight on the floor like that.[/quote]
who can you laugh at?[/quote]
The Dutch
Nice one Derek!
Just when I thought my low back was good… not so much.
Started my back session with some Deadstop Bentover SM Rows and immediately my low back got cranky. So much for DL’ing.
Session was pretty good
Deadstop Bentover SM Rows - 4 sets - pyramid up in wgt
Seated HS Iso Row (CG) - 4 sets - pyramid up in wgt
NG Lat Pulldown - 3 sets - pyramid up in wgt
Stretchers - 4 sets
Rack Pulls + Shrugs - 4 sets (each rep was 1 pull, 5 shrugs) of 6
Lats and traps are DOMSy today.
Like the poem.
Ive been saved by the safety bars many times, lol on the 135 lber saving you.
WHOA on the ripping jeans, I mean were not talking t shirts here.
Hey ddot glad you liked that vid so much. I like to go back and review it now and then myself.
Waves are fun, but yea they can wear ya down. Harder than they look!
Up, thanks. I wish I was sporting abs and breaking PR’s like someone else in O35 (points finger at you)
G1, vid has been immensely helpful. I know I used to do the ‘squat rack shuffle’ when I unracked. This just cleaned things up and made me feel super tight before I even squat. Somehow I don’t think I can ‘shuffle’ with 500lbs on my back. I won’t need to now. The other thing that has helped me is treating every rep/set like it IS 500lbs. I think I have a harder time squatting the bar or 95lbs than say 225 or 275 because I’m so tight (and the bar moves more freely unweighted vs 225).
Last night I went in to hit some hamstrings (cause I want to rip ALL my jeans). Of course, what’s better for low back issues than GM’s. :-S
A. Lying Leg Curls – worked my way up to 3 heavy sets of 8 with partials. I do a ton of build up to get there so when I hit that first set of 8, my hams are full of blood.
B. Good Mornings - worked my way up to 4 sets of 10 @ 205. Low Back behaved. I think my back issue arises when I’m in a prolonged bent over state (row’s).
C. Seated Leg Curls - 1 giant drop set of 60 reps.
Finished up with 20minutes on the step mill.