The Southern Domination

Training Training Logs
761

spar - man I just found out about em, I am lovin it, and thanks bud

ME Bench

Maxed floor press tonight, went fairly well, tweaked my shoulder a bit on one of the lower sets, hurt at the moment, but no pain now. Didnt have a ton of time tonight, so moved quickly through the rest.

Warm ups

SR

Floor Press
worked up to
365 x 1 (tweaked it a tad here)
375 x 0
then
225 x 18

Pulldowns (various grips)
12 x 10

Skullcrushers
5 x 10

HS Incline
4 x 15

Rear Delt /ss/ Med Delt
4 x 15

Curls /ss/ Pushdowns
4 x 10

2 Steps from Hell

762

just watched your deadlift pr while listening to archangel.
need I say epic?
lwi

763

For the next time you need some treadmill time.

764

gotta pull 700 to move it like bernie bro.

765

nlmain - well thank you, but I dont think I am at that level of epic yet

patch - lololol next time, I am definitely trying that

gvela - you ever gonna catch me ese?

DE Lower

In and out today, but went well. Stacked up plates and mats and made a box of sorts that is at right below depth, definitely much harder than the bench I have been using.

Warm ups

Box squats w/briefs
315 bar weight black bands
9 x 3

Speed pulls w/briefs
bar weight 2 quaded mini bands
135 x 4
225 x 3
315 x 2
405 x 7 x 1

Weighted Situps /ss/ Back Extensions
5 x 10 each

2SFH

766

vid of treadmill time!!

:smiley:

jk

767

Just catching up…

“BAM JUSTICE”

Damn, I love it.
you make me happy and kinda proud.
yanno, cuz I take credit for all awesomeness.

768

[quote]DixiesFinest wrote:

gvela - you ever gonna catch me ese?

[/quote]

769

MiM - I actually am considering doing that

Hallowed - haha Ill let you have some credit, thank you

GVela - well damnnnnnnnnnnnn ese

DE Upper

Good day, save one thing. Benching with strained abs sucks. Seriously.

Warm ups

SR

Speed bench w/minis
215 x 9 x 3

Pulldowns (rg)
9 x 10

3 board mg
275 x 3
315 x 3
365 x 3
405 x 1
225 x 10 (cg w/pause)

HS Incline w/monster mins
4tp x 5 x 10

Rear Delt Destroyer
80s, 40s, 20s x 60, 40, 20

Lateral Raises
4 x 15

Face Pulls
4 x 15

Hammer Curls /ss/ Dip Machine
6 x 10-15

Nerd moment

770

traininig is looking solid

771

Pete - thanks coach, still got a massive ways to go

ME Lower

Rough night. Warmups felt great, but then missed a PR twice. So I punished myself with reps later. Joy. BTW, abs still hurt like fffuuuuuuu.

Warm ups

Raw Deficit Pulls
worked up to
620 x 1
635 x miss, miss

Gawwwwwwwdang it flew off the floor but hit a wall 3 inches from lockout. Time for some volume.

545 x 3
500 x 3
455 x 5
405 x 5

Reverse Band w/monster minis total deload, raw sumo
455 x 3
500 x 2
550 x 1
585 x 1 (video)
405 x 7

Leg Curls
3 x 25

Abs /ss/ Lower Back
4 x 10 each

Out.

772

good

773

Did you just slap yourself? lol good stuff bud

774

I’ll just leave this here

775

[quote]spar4tee wrote:
I’ll just leave this here
[/quote]

Huh, I actually kinda liked that.

776

HM - “the” HolyMac? Damn. Whats up?

Spar - yeah, one of those days, needed some extra motivation, and thanks for the 2SFH

Patch - if I had never seen that before, I may have fallen for it

ME Upper

Had a long day at work and my shoulder was still feelin a bit tender, so I just did decline bench, volume, and was out.

Warm ups

SR

Decline Bench
worked up to
405 x 1

Chest Support DB Row
105 x 6 x 10

Pulldowns
6 x 10

Military Pin Press, Dead Stop
135 x 10
185 x 10
225 x 7
strip to
135 x 13

Chest Support Rear Delt
4 x 12

Flys
4 x 15

Face Pulls
4 x 15

Tricep Ladder (Hell)

Out.

777

what happend to your abs?

778

Absolutely love the pics you posted in the PLing forum about your “journey.” Wish my before/after pics were that impressive. And wearing the same shirt no less! Really inspirational to a lot of young guys, I bet, both the pics and the numbers. And is that really your hair? Wow.

779

nlmain - nothin serious, just were really hurting after last friday, not sore hurt, actually hurt. They are pretty much 100% now though.

kpsnap - Thank you Ms. Snap, I really appreciate that. I use that first pic as a reminder of where I used to be whenever I get frustrated. Yes mam, that is really my hair if I grow it all the way out, which I have only done for a little while. That hair made it through part of high school and first semester of college. After that, just got tired of it.

780

Are you doing dislocates for the shoulders? The old guys swear by them for alleviation of shoulder pain.