Squats, back
barx12
95x10
135
185
225x6
275x6
315x3
335x3
335x1
Leg Press
3ppsx8
4ppsx8
5ppsx8
6ppsx3
Extensions
150
190
210
Once the season is over I’m going back to a more “normal” split. Well one I like better.
3 weeks to go. Time to down shift and red line this bitch till the 15th.
[quote]Cephalic_Carnage wrote:
[quote]hungry4more wrote:
585x4 sumo DL today, did reps much faster than the 585x3 from a week or so back. AWESOME![/quote]
The gains after switching from conv. to sumo are just crazy, huh? My best conv. dead is several hundred pounds below my sumo 5RM now, and I weigh ~30 lb less…
[/quote]
Agree my Sumo is 80kg or so above the Conv Dl now.
SCREW the Conv Deadlift 
HOLLA HOLLA
ITS MURDA!!!
HOLLA HOLLA
Mutation Series Part 3 Back/Shoulder/Chest
Chest Supported Incline Row 3x15 (I’m tweaking and max contracting for a 3 count on these reps)
90
135
185
Lat Pull Down (max contract) 3x8
205
225
245
Supersetted With
Straight Arm Pressdown (max contract) 3x8
70
90
110
Barbell Shrug (max contract) 3x8
255
275
295
Supersetted With
Hise Shrug (max contract) 3x8
180
225
275
Flat Barbell Bench Press (max contract mid rep for a 3 count) 3x5
235
255
275
Incline Barbell Press (same as flat) 3x8
225
245
265
I
Low incline smith press: 220x10 230x8
1 arm elbow out dumbell row: 120x8
Cable version: 160x8 each arm
Pinwheel curls: 65x8, 55x8
Seated calf press: 140x7 150x6
Kind of a weird workout today, I hate switching back to my school gym because they’re missing dumbbells and the incline benches suck lol. Looked pretty big anyway :\
Huge guy in there today too…lean 230 or so (huge compared to most at the college), we talked about a bunch of stuff I obviously knew but it was nice to meet someone knowledgeable for once. And surprise surprise he mentioned how he had to “look like crap” and gain some fat multiple times to get where he is now.
Legs
Leg extension
4x20 working up to 160lbs on the stack
Smith front squat
1 plt x 20
2 plts x 16
3 plts x 10
3 plts + quarter x 6
4 plts x 3
3 plts x 8
2 plts x 12+10+8
1 plt x 35
Walking Lunges
I dont know how far I walked but it was from one end of the upper parking lot to the other. Maybe 30 feet. I dont fucking know but all I know is that I almost blacked out at the end. I had two energy drinks formulated to work like a Gatorade product. I found them quite effective
115x 2 loops
Machine Hack Squat
150x25
1750x20
250x12
275x10
325x6
200x18
150x42
Leg Extension
5x20 I couldn’t move 100lbs on the stack
SLDL
135x12
185x12
225x10
245x10
Laying Leg Curl
4x15
Calves
I flexed them twice in the mirror
I cant walk today. It hurts to sit down. It hurts to move. I hate walking today
Nice stuff Fallen, but you know you’re a bitch for front squatting in the smith, right? jk lol.
Today’s workout:
Front Squats:
barx5
135x5
225x4
315x3
365x1
405x3
RGBP:
135x8
185x5
225x3
275x8
Rack Chins:
bwx8
120 lb DBx14
Chest Press Machine:
190x8
235x6
265x5
295[stack]x8 (will have to start adding plates to this…nomnomnom)
Glute Ham Raises:
bwx15
Lying Cable Curls:
150x8
180x4
210x10
Bosu Ball Crunches [super slow]
bwx20
Looking at the vid of the front squats, I MAY have been capable of 4 reps…next time, next time.
[quote]hungry4more wrote:
Nice stuff Fallen, but you know you’re a bitch for front squatting in the smith, right? jk lol.
Today’s workout:
Front Squats…r so eazy peazy 4 me cuz I’m 5’3 n have a 2 foot ROM <3 8—>
[/quote]
As much of a bitch as Cutler H$M. I like them. Get me every time. I can barely move today so I did my job
I am PL rite now Fallen DUH! don’t use smith 4 legz!
Are we talking an angled smith or straight?
I’m open to this front squat idea, but teh one at my gym is angled and it seems this front squatting in it would be awkward.
Free weights then CB!!! ZOMG why is this so harrrrd!??!?
[quote]hungry4more wrote:
Free weights then CB!!! ZOMG why is this so harrrrd!??!?[/quote]
Duhhhh… But I’m willing to experiment now and again if ya know what I mean
[quote]countingbeans wrote:
[quote]hungry4more wrote:
Free weights then CB!!! ZOMG why is this so harrrrd!??!?[/quote]
Duhhhh… But I’m willing to experiment now and again if ya know what I mean[/quote]
Me too 
You aint hardcore til yo’ ass curl in the smith machine.
yesterday at noon
cgbp cca 100kg x3
lowlow incline db bp cca 42kg x4
lowlow incline db flies cca 37kg x5
ez bar pjr bar+40kg x5
evening
pullups shoulder width grip +cca 27kg x3, bw x15
ez bar curl bar+45kg x3
kroc row cca 62kg x18 RL(few ugly ones)
today
back squat 165kg x2
RDL 190kg x3
leg press 330kg x5
calves on leg press 250kg x6, pallof press 1 easier set
[quote]Ct. Rockula wrote:
You aint hardcore til yo’ ass curl in the smith machine.[/quote]
Cocaine’s a helluva drug…
Today’s workout:
Sumo DLs:
225x5
315x4
405x3
495x2
585x1
645x1 HELLZ YES!
Incline Bench:
135x5
185x5
225x3
265x4
Seated Calf Raises:
1ppsx10
1pps+25’sx8
2pps+5’sx15/15
BB Curls:
95x5
135x5
165x4
DB Pullovers:
80x5
105x14
Seated DB Laterals:
35’sx15
Backsquats: 395x3
Leg press: 16 plates + 10 x 7 reps
Hamstring lying curls: 200x5
Weighted hyper extensions: 80 lbs 1x8 1x10
leg press calf press: 350x8 400x6
DB Press
TBars
rear delt cables
pulldowns
DB Raises
DB curls
cable curls
Today sucked, that is all