The Southern Domination

Training Training Logs
801

DE Upper

Changing up the schedule, it will now go

Sun - ME Lower
Mon - cardio/off
Tues - ME Upper
Wed - cardio/off
Thurs - DE Lower
Fri - cardio/off
Sat - DE Upper

On MWF I am in class in the morning, then work the rest of the day, and I was having to rush to the gym and either rush warmups or the actual session, neither of which was yielding good results. As such, I took it easy today, had good work, in and out in just round an hour.

Warm ups

SR

Speed Bench w/o bands
225 x 3 x 3
250 x 3 x 3
275 x 3 x 3

Pulldowns
9 x 10

Tricep Board Hell (0-4)
205 x 25

HS Shrugs
4 x 10

HS X Press
4 x 10-15

Rear Delt Raises
4 x 12

Band Pushdowns
2 x 30

NaS

802

640×640 131 KB

DUDE, THE SOUTH CAN NO LONGER CONTAIN YOU!

803

Solid lookin layout man, I’m sure you’ll be moving it like Bernie almost weekly now, lol

804

Oh nice, we on the same weekly schedule! PR’s at the same time FTW!

805

here’s some Immediate for ya

Changing it up

806

Hallowed - haha I like that, thanks

Ink - thanks man, thats the plan

pbxlax - PRs all day brah

Spar - thanks man, that is solid, Ive heard that before

ME Lower

First day free squatting in…a few months? Felt rough, but not bad. My form was way off, its gonna take a while to really get back into it. Lovin it though. Essentially reset my maxes, as I am seriously rusty.

Warm ups

Squat
worked up to
585 x 1 (grinder)
620 x miss (as I was going down, something felt wrong so I cut it high. Will get it soon)

added reverse strong bands
625 x 1
650 x 1
675 x miss (was leanin forward, spotter had to help me)

switched to reverse monster mini bands, less help
455 x 10 (video)

no bands, raw, box
365 x 2 x 5 (video)

Leg Curls
3 x 10

Tire Draggin (miserable, tires were full of water)
MONSTER x 25
2 Medium Tires x 2 x 30

Brian Carroll throwin round 1150 at the UGSS 2012 like its no big deal

807

Off days are awesome.

Just spectacular.

808

^ pretty solid good morning lol

809

LOL

810

RACK! “Naw screw it im droppin it”

LOL

811

To all - lolol

ME Upper

Had a great day. Got a 10lb pr on flat bench. Getting my arch up (thanks to a db) helped a ton. Good day all around.

Warm ups

SR

Flat Bench
worked up to
385 x 1 (video)
added reverse average bands
405 x 5
445 x 3
475 x 1 (wanted two, somethin felt wrong, so racked it)
removed bands
225 x 15

DB Row
130 x 6 x 10

HS Shrugs
3 x 8

Incline Skullcrushers
3 x 15

HS Incline
3 x 10

RD Raises /ss/ MD Raises
3 x 15

Curls /ss/ Pushdowns
4 x 10-15

Pulldowns
6 x 10

Jay and Yeezy

812

Did you lay on a DB to help with your arch?

Strong as usual, Dixie. The sessions that just feel good are lovely.

[quote]Hallowed wrote:
DUDE, THE SOUTH CAN NO LONGER CONTAIN YOU![/quote]

Love this meme!

813

Nice bench buddday! We also have the same wrist wraps, yah! high five

Mine are probably smaller though…

814

training is looking solid. the new plan looks good and well thought out:)

815

Patch - yes, yes I did lol. It worked pretty well. Thank you

Spock - haha thank you, those wraps work pretty well

Pete - I got some pretty solid inspiration

Cardio

Walkin the stairs
x 3

AOTP

816

DE Lower

Quick day. School stuff. All raw today.

Warm ups

Box Squats (no bands - parallel box)
315 x 8 x 2
365 x 2
405 x 2

Sumo Pulls (20 second rest)
405 x 10 x 1

Shrugs
3 x 10

Abz /ss/ Lower Back
3 x 15

out.

Lowkey and Immortal Technique

817

What kind of weight do you shrug?

818

[quote]inkaddict wrote:
What kind of weight do you shrug?[/quote]

2NPS

819

[quote]spar4tee wrote:

[quote]inkaddict wrote:
What kind of weight do you shrug?[/quote]

2NPS[/quote]
nickles
nudes
newbs
?

820

[quote]inkaddict wrote:

[quote]spar4tee wrote:

[quote]inkaddict wrote:
What kind of weight do you shrug?[/quote]

2NPS[/quote]
nickles
nudes
newbs
?[/quote]
nigguhz