[quote]Ct. Rockula wrote:
[quote]Blackaggar wrote:
Ct rockula - good good, who is that girl in your avatar?
Jake- thanks, dieting has made me weak I can barely get 405 for a single on bench
Spartee - hey[/quote]
She’s one of my submissives[/quote]
Lol thats awesome, how you been anyways
Im going to the beach tomorrow so im getting a mystic tan today lol. Say what you will but id rather look fake then a ghost, and in that lighting with my paleness id look horrifying. Also training delts today with a buddy should be good.
Boulder Shoulders
HS press
270x8
270x8
320x8
360x8
Lateral raises
40s 4x10
Wide upright rows
185 4x8
bent over flys
45s 4x10
front machine press
100 5x10
[quote]Blackaggar wrote:
Im going to the beach tomorrow so im getting a mystic tan today lol. Say what you will but id rather look fake then a ghost, and in that lighting with my paleness id look horrifying. Also training delts today with a buddy should be good.[/quote]
Can only imagine how jacked you’d look with a tan, never seen such things
[quote]jake_j_m wrote:
[quote]Blackaggar wrote:
Im going to the beach tomorrow so im getting a mystic tan today lol. Say what you will but id rather look fake then a ghost, and in that lighting with my paleness id look horrifying. Also training delts today with a buddy should be good.[/quote]
Can only imagine how jacked you’d look with a tan, never seen such things [/quote]
its coming out nice now, will probably get another one for the wedding when ill be in pretty damn good shape lol
[quote]Blackaggar wrote:
Boulder Shoulders
HS press
270x8
270x8
320x8
360x8
[/quote]
LOL
[quote]Blackaggar wrote:
[quote]Ct. Rockula wrote:
[quote]Blackaggar wrote:
Ct rockula - good good, who is that girl in your avatar?
Jake- thanks, dieting has made me weak I can barely get 405 for a single on bench
Spartee - hey[/quote]
She’s one of my submissives[/quote]
Lol thats awesome, how you been anyways[/quote]
I’ve been doing good bro. Had a birthday recently and graduated my wrestling school.
Took a couple weeks off lifting to kick it with the fam
Also been rolling around the idea to start taking “vitamins”
[quote]yolo84 wrote:
[quote]Blackaggar wrote:
Boulder Shoulders
HS press
270x8
270x8
320x8
360x8
[/quote]
LOL[/quote]
i wish i could get 5 plates on each side
[quote]Ct. Rockula wrote:
[quote]Blackaggar wrote:
[quote]Ct. Rockula wrote:
[quote]Blackaggar wrote:
Ct rockula - good good, who is that girl in your avatar?
Jake- thanks, dieting has made me weak I can barely get 405 for a single on bench
Spartee - hey[/quote]
She’s one of my submissives[/quote]
Lol thats awesome, how you been anyways[/quote]
I’ve been doing good bro. Had a birthday recently and graduated my wrestling school.
Took a couple weeks off lifting to kick it with the fam
Also been rolling around the idea to start taking “vitamins” [/quote]
Sounds good to me man, get the flinstones vitamins!!! jk i know what you mean, i think for you its a good time
Debating trying a very high amount of volume on my 5 day split. Before when I did this I would stop lifting heavy because i thought you had to but, im going to go lighter on assistance and still go heavy on the big 3.
So Im thinking ill still train the big 3 heavy with ramping etc and then after that do 7 other exercises, 4 working sets each.
My big 3 for the time being will be
Incline Press
Pullups
Squats - if knee sleeves do the job
Doing legs tomorrow after work, should be fun it will probably be
Back squats - heavy
Leg press
Good mornings
Hack squats
Lying leg curl
Leg extensions
Standing calf
seated calf
because of this im throwing out the absolutely useless steady state cardio unless i feel like hitting the bag, swimming or something adventureous, which happens often lol
Squats
135x10
225x3
315x3
365x3
405x3
460x3
Sldl
135x10
225x10
275x10
315x10
Leg press
5ppsx10
6ppsx10
7ppsx10
8ppsx10
Lying leg curl
150 4x10
Power squat
2ppsx15
3ppsx12
4ppsx10
5ppsx8
Standing leg curl
100 4x10
Leg extensions
210 5x10
Standing calf
150 5x12
Seated calf
4plates 4x12
Felt a lot of that workout in my knee so I’m going to totally revamp my leg trainin toget around this or a while. I’ll switch to trap bar deads an pre exhaust with leg curls and then leg extensions first Itl be good
Very strong numbers on that squat. Are the knee sleeves helping at all?
[quote]jake_j_m wrote:
Very strong numbers on that squat. Are the knee sleeves helping at all?[/quote]
They don’t add lbs to the bar, but the knee support helps technique and focus.
[quote]spar4tee wrote:
[quote]jake_j_m wrote:
Very strong numbers on that squat. Are the knee sleeves helping at all?[/quote]
They don’t add lbs to the bar, but the knee support helps technique and focus.[/quote]
Ah yeah I know man, I meant helping regarding his knee pain (the way I wrote it I can see why you thought I meant pounds). I’m knee sleeves for life now- definitely help focus and “feel” even though they don’t add pounds
Knee sleeves and elbow sleeves, brah. Or for those of us fatties, knee sleeves that fit your arms.
Yo Blackaggar, why’d you leave the Facebook group? If that’s an insensitive question, feel free to ignore it. But all I heard was “******* left the group” and never heard why. Strong numbers, too. I’ll be hanging around here when I’m on T-Nation.
Well the knee sleeves helped my left knee but my right knee must be on the brink of injury the way its been feeling the rest of the day so no squatting for me for the next few months lol. Ill just focus on my deadlift which usually brings up my squat anyways.
As far as the fb group the main reason was i wanted to put lifting in its place which ive done, and was impossible to do with updates from the group popping up every 10 minutes
[quote]Blackaggar wrote:
As far as the fb group the main reason was i wanted to put lifting in its place which ive done, and was impossible to do with updates from the group popping up every 10 minutes
[/quote]
Quincyyyyyyyyyyyyyy >:[
My tentative new rotation, im bringing up my pull and bench
Chest - calves
off
back - biceps
shoulders triceps
off
leg - deadlift dominante
off
possibly off again or repeat
For chest I would like to finally get my bench up, its at an easy 405-415 now, i want to get it to as close to 500 as possible
so my training will look like this
Bench press
70% 4x4
80% 1x2
90% 1x2
70% 1x8 if i can get that ill add 10lbs next workout
Incline press
2 sets 5-8 reps
Decline press
2 sets 5-8 reps
2 calf movements
for my leg day i will do my deadlifts
my max is 600 right now so i will plug in 650 for my numbers
80% 1x2
70% 1x8+
if i can complete this then i will add 10lbs the week after
1 ham movement 3x6-8, leg extensions 3x20
arm day im reducing volume and working on strength so it will be 2 exercises each 5-8 reps and 5-6 sets each muscle group
shoulders I will be doing more pressing and lowering the reps and see how they respond
back I will be focusing on the weighted pullups for heavy sets of 4-6 3 sets of that, and will also be doing rowing and shrugs
as far as diet goes i have a flat stomach but still want to go a little farther with the fat loss so will be dieting for another few weeks but not strictly. Because of failing so many times do to not wanting to control portions i need a bit more calories for a while so will land in the 3000-3500 range
its been at 2800+ for a while so its not a huge icnrease or anything
I’m scared to take the vitamins man
[quote]Ct. Rockula wrote:
I’m scared to take the vitamins man[/quote]
puss … jk … teachmehow2getpuss