Back day
deadlift 135x10 185x8
235x5 275x5 315x16(rep pr)
// grip pull ups
bwx10x7x4
preacher curl ez bar
30x10
60x10 70x10 80x6+3 50x10
DB row
90x10 100x10 110x13
machince chin pull downs
130x10 160x8 190x6 210x4
foam rolled my shiiiit
2/2
upper body day (top sets listed)
Seated DB Shoulder Press:
80*6 <<getting hard to rack on to the shoulders; suggestions?
Machine lateral raise:
Arbitrary number *20
Bentover Row:
185*8
Pronated close grip pulldown (stolen from Stuntman Mike):
200*8
Inc. DB Press:
95*8 <<< F me. This is what happens when you put chest near the end. Priorities though. My shoulders suck more than my chest therefore i will work on shoulders first ha.
DB curl:
35*10
C_C tricep ext./pullover (forgot proper name):
90*10
Notes: I heart steak. My curling numbers are shit. Chest goes to shit w/o it being first. Shoulders are getting stronger though.
[quote]hungry4more wrote:
[quote]ahu2468 wrote:
FOOD sure is anabolic.
[/quote]
That’s what I keep saying haha, I’m pimpin’ out my new method, drink a dozen eggs an hour after your PWO shake, it’s doing wonders for strength.
Nice deads. [/quote]
Hmmm I might have to stick with making omelets with my eggs haha. In regards to my deads, they’ll be nice when they are around your number. Holy F…
Bad day
bad grip DL - 182.5x3
back squat - i only hope i didnt tweak something
Military press day
531
3 sets of five - last set 6 reps at 215
Aux work
Military press
pull ups
shrugs
[quote]ahu2468 wrote:
2/2
upper body day (top sets listed)
Seated DB Shoulder Press:
80*6 <<getting hard to rack on to the shoulders; suggestions?
Machine lateral raise:
Arbitrary number *20
Bentover Row:
185*8
Pronated close grip pulldown (stolen from Stuntman Mike):
200*8
Inc. DB Press:
95*8 <<< F me. This is what happens when you put chest near the end. Priorities though. My shoulders suck more than my chest therefore i will work on shoulders first ha.
DB curl:
35*10
C_C tricep ext./pullover (forgot proper name):
90*10
Notes: I heart steak. My curling numbers are shit. Chest goes to shit w/o it being first. Shoulders are getting stronger though.
[/quote]
With ya on the shoulders, been focusing more on them lately. I’m sure ultimately it will help my bench go up in the long run, I’m using that thought to motivate me.
Sumo DL
wut 345x3 +1 rep & 10lbs
http://www.youtube.com/watch?v=nEeweQJKD08
Definitely rocking the gut in this video, been drinking skim milk lol
leg press
wut 610x8 +70lbs
RDL
135x25
Leg ext.
1xfail
1xfail-drop->fail-drop->fail
ham curl supersetted w/ calves
2xfail
No machine 1xfail
Just dropping in traning has been limited by tendinitis and a sore back but finally hit deadlifts hard yesterday - got 180kgx3 rackpulls just below the knee and for deadlifts just failed to make 160kg I got it off the ground but it just rolled out my hand. Pretty sure I could have made it up. Next time that sucker is mine!
[quote]Bambi wrote:
Just dropping in traning has been limited by tendinitis[/quote] Where? [quote] and a sore back but finally hit deadlifts hard yesterday - got 180kgx3 rackpulls just below the knee and for deadlifts just failed to make 160kg I got it off the ground but it just rolled out my hand. Pretty sure I could have made it up. Next time that sucker is mine![/quote]
[quote]Bambi wrote:
Just dropping in traning has been limited by tendinitis and a sore back but finally hit deadlifts hard yesterday - got 180kgx3 rackpulls just below the knee and for deadlifts just failed to make 160kg I got it off the ground but it just rolled out my hand. Pretty sure I could have made it up. Next time that sucker is mine![/quote]
You didn’t use a mixed, grip, was there no chalk, or do you just need to get your grip stronger?
Used mixed grip but wasn’t thinking right and fingers slipped. raw, no chalk. Forearms have got a lot stronger - girlfriend noted it last night but still my weakest link
C_C I have tendinitis around my right wrist at the junction at the very top of the forearm. I have naturally tiny wrists and it keeps flaring up around the right - at the moment it can’t support that much weight. It is (slowly) improving. At the moment i can only do wide grip anything if I use a hook/false grip and no dips of course 
. Think of getting some wrist wraps.
As for tonight 46kg (100 pounds ish) db rows for 8 either arm to finish off my upper body workout. Hell. Yes.
Bambi why ain’t you usign chalk? Gym doesn’t allow it or something?
As I’ve posted elsewhere, I finally hit a 605 sumo pull today. Damn I need to focus on my bench though…lol.
No reason; I need to get on it. I still have liquid chalk lying around from when I did bouldering perhaps I will try it out. Also start up pinch plate holds again; they did wonders for gripping
Congrats on the sumo pull that’s frickin’ beast
[quote]Bambi wrote:
No reason; I need to get on it. I still have liquid chalk lying around from when I did bouldering perhaps I will try it out. Also start up pinch plate holds again; they did wonders for gripping
Congrats on the sumo pull that’s frickin’ beast[/quote]
Why don’t you use wrist straps if your dropping the weight ?
Problem easily solved 
[quote]hungry4more wrote:
Bambi why ain’t you usign chalk? Gym doesn’t allow it or something?
As I’ve posted elsewhere, I finally hit a 605 sumo pull today. Damn I need to focus on my bench though…lol.[/quote]
Well I for one am jealous.
Lower Body (DL emphasis)
Convo. DL
22512
3156
3656
3856
4056
4254
4452
4651,1 <<Just for clarification was not doing ME of 1 RM. If it was, there would be a lot less reps in my previous sets.
Pull-ups
BW*12,12,10,9
Front SQ
13510
2256
2456
2456
Lying Leg curls
All kinds of f’d up b/c of some “fitness machine” with arbitrary numbers. 4 sets.
Cybex Leg Press calf raises:
29025
31020
33018
35012
Deadlifts fried my shit. My front squats show that as my top set is usually 315 if they’re first. Gotta increase that muscle endurance or whatever…meh.
DE Squat/DL
- Speed Squat - SSB + 100lbs of chains 245-295lbs 10x2
- Deadlift With Mini’s - 9x1 315lbs
- Back Extensions 4x12 with Army Green Band
- Pulldown Abs - 4 sets
Been a while since I threw anything down on here. Im on a short fat loss phase right now to chew off a little bit of the fat I put on during my winter bulk.
Complex:
Standing Shoulder Press
Overhead Squat
Good Mornings
High Pulls
Barbell Rows
5 complexes x 105 lbs
Farmer’s Walk holding 85s, 4 lengths of ~15 yards (walk 15 yds, go back to beginning, repeat), 3 sets
My traps/forearms were pretty much done at that point…
Bench Press - 5/3/1
225x8
275x2 - 45lb PR
285x1 - 55lb PR
This was a huge PR. Realized it was mostly mental too. Plan on nailing a 315 bench by the end of the next 5/3/1 cycle.
Ironfreak are you doing a modified version of 5/3/1?
Congrats on the PR.