patch - assuming this is what you are talking about…
…no way no how can I do that.
DE Lower
Only had 40 minutes for everything tonight, long day at work. Didnt use bands so I could set up faster.
Warm ups
Box Squat, briefs
405 x 5 x 2, 1 x 10
Sumo Pulls, raw
405 x 10 x 1 (20 second rest)
Abs /ss/ Lower Back
4 x 10
Done.
NOICE:
1 - great f’ing numbers you’re putting up, hoss. Going to be stealing some ideas on some exercise selection too.
2 - i jam hard to all the song links you put up, dig that shit. plz continue.
3 - DO THE SHOULDER DISLOCATES. Start with a band, and just mimic the motion, and gradually bring your hands in (the band is more forgiving), then get started on a broom handle. I do at least 3 sets of 12 now before every session and my shoulders feel better than they ever have.
k im done. thx for being my idol.
Yes, that’s exactly what I mean. Do them with a band so then you can put your hands as far apart as you need to.
I also love this, because it feels really good, in a painful sort of way.
OMG BATMAN STUFF, YAY! That is just as exciting as lifting stuff!!
Err, I mean, solid workout, bro. Keep at it…
Patch2, that is also a great idea and it’s a part of my warmup as well. PVC + foam roller do amazing things.
[quote]kpsnap wrote:
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.[/quote]
squirreling off to find the pics…
HAi!
[quote]nlmain wrote:
[quote]kpsnap wrote:
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.[/quote]
squirreling off to find the pics…
I found them through DFs hub Spar but thanks for the link.
Seriously DF - crazy results. My crushin has gotten worse. 
keep making the ladies happeh and lift!
bug and patch - I tried them with a band today, that felt good
nlmain - you are far too kind, thank you
DE Upper
Trained today since I will be gone tomorrow. Went pretty good.
Warm ups
SR
Speed Bench w/mini bands
175 x 12 x 3
Pulldowns
8 x 10
Seated Low Row
4 x 10
Shoulder Press on squat machine (I didnt go as heavy as I could on these, I like em)
2tp x 15
2tp w/2 quarters x 12
4tp x 9
4tp w/2 quarters x 6
Shrugs
4 x 10
HS Incline
5 x 10
Rear Delt Raises
5 x 12
Curls /ss/ Pushdowns
4 x 10-15
2SFH
Yep yepyep shoulder dislocates
also thorasic spine extensions
dynamic blackburns
scapular pushups
As a minimum shoulder warmup.
Anyone that is benchpressing should for sure be doing the dynamic activation.
The one and only thing I’m extremely good at (in the gym LOL)
Hallowed - I will definitely start doin that more
ME Lower
One of those night, just went bad from the start. Long weekend, long day, yall know the story. As I worked up on the first lift, lower back and right adductor just didnt feel right. Missed my goal weight, did some reps, and then made myself go home. As of now, walking sucks. Ah well. May try to do some accessories tomorrow.
Warm ups
Sumo Pull off 1 plate
Worked up to
615 x 1
655 x 0
500 x 5 (video - even with this you can see me strugglin today)
455 x 5
405 x 5
Did buncha pull ups, then went home. Ah well.
JMT
It happens broheim.
A few things:
1- that shoulder movement looks bomb diggity. I wish I had something like that. Will try to improvise.
2- when you say “warm ups” for this latest session, what does that consist of? I ask because on days when I personally am out of it, assuming I’m not crunched for time, I take an extttra long warmup, and not just to loosen up extra. I find that using that time to really prepare myself psychologically, I can gradually get myself into that zone, and usually end up having a good session. If after a thorough warmup doing all kinds of BS, and I start warming up the first lift and I’m -still- not feeling it, then yeah, time to go home.
this happened to me today and I still had a good sesh. But no worries, get in some food, sleep and rest, and you’ll be back to killin it pronto.
[quote]bugeishaAD wrote:
2- when you say “warm ups” for this latest session, what does that consist of? I ask because on days when I personally am out of it, assuming I’m not crunched for time, I take an extttra long warmup, and not just to loosen up extra. I find that using that time to really prepare myself psychologically, I can gradually get myself into that zone, and usually end up having a good session. If after a thorough warmup doing all kinds of BS, and I start warming up the first lift and I’m -still- not feeling it, then yeah, time to go home.[/quote]
This for sure. Some days it’s just a roll around on the floor and work on mobility sort of day. Though, your crappy days, not so crappy.
Bug - warm ups generally consists of stretching, light sets, then working up to the max. I was in a rush yesterday, and prob skimped on many of the sets. Tomorrow will def be better.
Patch - Thank you
Well didnt make it to the gym today. Lecture, Lecture, Court, Trial Class, and here I am. Felt nice to have a day off actually. Will smash weight tomorrow.
Kanye West and Jay Z
ME Upper
Not a bad night. Miss goal weight cause I hit the rack, ah well. May be makin some changes soon. This schedule isnt workin out so well currently.
Warm ups
SR
Incline Bench
worked up to
340 x 1
355 x 0 (hit the rack)
275 x 5
225 x 10
185 x 13
Chest Support DB Row
110 x 6 x 10
Shoulder Press
3 x 8-10
HS Shrugs
6 x 10-15
HS X Chest (saw this in bugs log)
3 x 10
Rear Delt Raise
3 x 12
Pushdowns
6 x 10
Pulldowns
6 x 10
50 Cent
a 340 incline bench is SOLID man, nice work. Sucks on clipping the rack though, get it next time.
Not a bad night at all.
I’m not going to fill your log with basement prisoners, instead have a funny.
^ lol nice one Peaches.
When’s the last time you took a couple of days of to recuperate superman?
You are one beastly MoFO. You going to make SPF Nats this year?
Ink - thanks bud
Patch - lol that is indeed life
Nlmain - eh, I dont know. I am switchin my schedule up to accommodate my school and work schedule, so these next couple days I will be doin less volume to adjust
Joe - thanks I appreciate that. I unfortunately am not, and wont be doing any meets anytime soon actually. School and work are too much right now.
Lower Accessories
Just did some lower accessories as I am gonna be switchin my schedule up.
Warm ups
Leg Curls /ss/ Leg Extension
6 x 10 each
Unilateral Leg Press
6tp w/monster minis x 2 x 15
Bilateral Leg Press (all w/monster minis)
14tp x 10
16tp x 10
18tp x 10
20tp x 10
SLDL off Lowest Pin Beltless
worked up to
525 x 3 (PR - no video unfortunately, no batteries)
Out.
50