Hope your knee is alright man. Leg press jacks my stuff up every time 
Nice work on those front squatz.
Evolv - thanks man, I do leg press with a 3/4 ROM, no lockout style, and it helps, it was front squats that is started feelin rough on. Old injuries man.
Back n Bis II
Quick training. Stuff to do. Leavin tomorrow for a family trip, goin skiing, see yall in a bit.
Warm ups
SR
Pullups
8 x 6
Neutral Grip Pulldown
4 x 10-15
Pendlay Rows
225 x 10
275 x 8
295 x 8
315 x 6
Chest Supported Kettlebell Row
70lbs x 4 x 15
Cable Curls (various grips)
8 x 8-12
WG Pulldown
3 x 10
Into the Arms of Angels:
I am here to point out that your legs are looking FAWKIN MASSIVE!
Killin it.
Well thank you Hallowed!
DixiesFinest, trolling the mountain, one ski run at a time
C/S/T
Felt good to be back. All done in an hour and twenty minutes.
Warm ups
SR
Cable Fly (hard squeeze)
4 x 20
DB Incline Fly (slow negative)
70 x 6
60 x 8
50 x 10
40 x 12
BB Flat Bench (last set, full pause)
225 x 6
255 x 6
280 x 5
315 x 3
350 x 1 (was definitely happy with this)
Cable Rear Delt
6 x 15
Seated Military Pin Press (set right at forehead)
225 x 5
205 x 5
185 x 5
165 x 8
Pushdowns (various grips/handles)
9 x 10-20
1 x failure
“A coward thinks he’ll always live
If he keeps himself from strife;
Old age leaves no rest and peace,
Though spears may spare his life”
that deadlift was soooooooo close!! I’d count it as good.
ski pic is hilar - enjoy the vacation 
Hey DF.
Really close on that DL. Might have been red-lighted because of the knee behavior. But, again, great effort. You break the weight off the floor so fast, which is a bit unusual with sumo, I belive. I’m focusing on sofa-coaching for awhile. May study to get my ref license. In which case I might actually be qualified to critique lifts instead of just pretending that I’m an expert.
When’s your next meet?
[quote]kpsnap wrote:
Hey DF.
Really close on that DL. Might have been red-lighted because of the knee behavior. But, again, great effort. You break the weight off the floor so fast, which is a bit unusual with sumo, I belive. I’m focusing on sofa-coaching for awhile. May study to get my ref license. In which case I might actually be qualified to critique lifts instead of just pretending that I’m an expert.
When’s your next meet?[/quote]
Oh come on Snap, it’s the internet, where EVERYONE’S an expert!!
nlmain - thanks, it was an awesome trip
snap - I posted in your log
ink - on that note, I am a neurosurgeon who was trained at Oxford
Legs - Quad Dominant
Had a fun night, felt like pukin, but just kept on truckin. Got a PR on front squat after doin all my other work
Warm ups
Leg Ext /ss Leg Curl
3 x 15
Glute/Ham Press
3 x 10
Leg Press
Unilateral
4tp x 3 x 20
Bilateral (3/4 ROM, no lockout)
12tp x 15
14tp x 15
16tp x 15
18tp x 15
16tp x 18
14tp x 20
12tp x 20
Front Squat to bench (only “box” I have available)
5 sets up to
435 x 1 (video - 10lb PR)
Leg Ext /ss/ Leg Curl
2 x 25
VIKING:
Nice lifitng bud. That 435 looked epic.
Spar - thanks bud, keep up the solid work yourself
Nothin.
Was supposed to do some back, but had family come into town. Ill just do some extra back work later. Sore as crap.
A Merry Christmas to all of yall, from Dixie(sFinest) with love
C/S/T
Good stuff tonight.
Warm ups
SR
Cable Fly
4 x 20
DB Incline Fly
80 x 6
70 x 8
60 x 12
50 x 15
(Mountain Dog) Decline Smith Press w/pause
225 (actual weight on bar) x 4 x 10
DB Incline Press
100 x 20
RD Destroyer
70, 40, 20 x 60, 40, 20
MD Destroyer
50s x 3 x 30 swings /ss/ 20s x 3 x 10 strict ROM
Tricep Ladder on Smith
8 steps x 15-20 x burning
For Victory or Death:
Deadlift and whatever.
One of those days. No energy whatsoever. Got a small PR of sorts, then didnt do much else. Keep on truckin.
Warm ups
Sumo Deadlift w/briefs
worked up to
635 x 1 (a pr since 645 wasnt clean)
650 x MISS
Rack Pull from right below sticking point
135 x 10
225 x 10
315 x 8
405 x 8
500 x 5
600 x 2
Incline Treadmill
x 10min
Out.
Angels and Demons
looking strong. not sure about all the bodybuilding crap though
Coach - just needed somethin different for a while. Lookin like all this will definitely help 2 of the big 3.
Back n Bis
Much better day today. Tried a assisted pullup drop set, got the idea from Matt Kroc’s elitefts training log. Holy lat pump batman.
Warm ups
SR
Pullups
6 x 6
Straight Bar Pullovers
4 x 10-12
Face Pulls
6 x 10-15
Strict-ish DB Row
115 x 4 x 15
Seated DB Curl
4 x 6
V handle cable curl
4 x 8-15
Assisted Pullup Drop Set (first set, enough assistance to just get 10, then 5 subsequent sets, raising the assistance to try to reach 10 again - this was humbling)
1 x 10 then 10,10,10,8,8
Stretching like a mofo.
Loke’s Treachery I
Lokes Treacher II
Stomach bugs suck. Just done some pushups and band pull aparts and tried to not die.
[quote]DixiesFinest wrote:
Well thank you Hallowed!
DixiesFinest, trolling the mountain, one ski run at a time[/quote]
The lifting, music choice, and this pic kick much ass. Nice to see you still wrecking shit. Hope the stomach bug doesn’t last too long.
Hope you’re feeling better today. Stopped to see what you’ve been up to lately, bb stuff…pffffttt.
I’m wishing you a wonderfully strong New Year!
Undercover bodybuilder FTW! Hope you get well soon.
LOL @ “Undercover Bodybuilder”
Sup DF? Happy New Year, brah