that gif is so awesome. Solid numbers all around big sexual.
LOLOL
Speaking of Tupac, you seen this?
Bug - thanks brother
Ink - yeah man, I saw that the other day, would have been awesome to see that live
Deadlift and Hams. Short
session, got my trial tonight (for trial practice) Coan/Phillipi routine for my brief sumo max of 650
Warm ups
Seated GMs
95 x 3 x 10 (for warmup)
Raw Sumo from floor
505 x 2 2
Deficit
405 x 3 x 3
Box
405 x 3 x 3
Leg Press, high n wide, 2 count pause at bottom
4 x 8-10
Leg Curl
5 x 15
out.
Crooked I
S/B/T
Rear Delt Swings (performed in between other shoulder sets)
8 x 25-40
HS Shoulder Press
3 x 15
Plate Raises
2 x 12
Lateral Swings
3 x 15
DB Curls /ss/ Tate Press
3 x 8 and 10
Spider Curl /ss/ Behind the Head Extensions
3 x 10 each
Curl Machine /ss/ Pushdowns
4 x 15 each
Lateral Raise Machine /ss/ Rear Delt Machine
2 x 20 each (just experimenting)
Incline Treadmill
x 10min
Tupac
2 MUCH PUMPZ 4 1 MAN
C/B
Fly Machine
4 x 20
Widegrip Pulldowns
4 x 10
DB Fly (slow and controlled)
6 x 6-10
Flat BB Bench (all 3/4 ROM)
225 bar weight 50 hanging weight
3 x 4-5
275 bar weight
2 x 5
Pullups
4 x 6
1 arm T Bar (ala mountain dog)
4 x 15 (will do more weight next time, was just playin around tonight)
Row Machine
4 x 8
V Handle Pulldown
3 x 8-15
Tupac
Squats n Quadz
Short, short day today. Had school stuff, was in and out (including warmups) in about 45min.
Squat (real week 1 of routine)
worked up to
365 x 2 x 10 (1ply briefs)
then, all raw
315 x 5
275 x 5
225 x 5
Hack Squat Machine
1 x 20
1 x 15
3 x 10 (hard tens, 3/4 rom)
Out. Ill do some stuff tomorrow.
S/B/T
Rear Delt
3 x 50-30
OHP (using 5/3/1 scheme)
2 warm up sets, then
135 x 5
160 x 5
180 x 5+6 (video)
Seated Rear Delt /ss/ Seated Lateral Raise /ss/ DB Press
3 x 6-10 each
Preacher Curl Machine /ss/ Incline Skullcrusher
3 x 10 each
Hammer Curl /ss/ Plate Dip Machine
3 x 8 each
Cable Curl /ss/ Pushdowns
3 x 12-15 each
Lateral Raise Machine /ss/ Rear Delt Machine
2 x 20 each
Tire Draggin
Monster Mini x 8 x 10yd sprints
PT
ok son, why did you decided to “dip”?
saw an AOTP link and couldnt resist… looking strong as fuck man.
Lil power - You know, not entirely sure. Saw Brian Carroll do it on his 1185 world record, decided to try it out for myself. Its kind of odd at first, but I like it now.
bignate - only good music in here my friend, and thank you
C/B
Good day today. Had a good pump, am really enjoyin this new training.
Warm ups
SR
Flys
5 x 15
Incline BB (slight pause, 3/4 ROM)
135 x 20
185 x 15
205 x 10
225 x 3 x 8
X Press /ss/ HS Incline
3 x 10-12 each
Pullups
6 x 4
Low Cable Row (1.5 reps)
4 x 8
WG Pulldowns
4 x 8
1 Arm T Bar Row (good stretch, like this a lot)
3 quarters x 3 x 10
4 quarters x 2 x 8
Stretchers (ouch)
2 x 15
Incline Treadmill
x 10min
PT
Deadlift and Hams
Coan/Phillipi week 1 (changed to raw conventional, rather than what I was doin)
Dead from floor
worked up to
500x2+1 (wanted more, but form felt off, damn)
then speed pulls
from deficit
390 x 2 x 3, 1 x 6
raised up (beltless)
390 x 2 x 3, 1 x 6
Leg Press, High n Wide, pause at bottom
4 x 8
SLDL off low pin
225 x 4 x 10
Lying Leg Curl
3 x 15
3 x 25
Stairmaster
x 10min (gawwwwburninhellwhoeverinventedthis)
You do the funny face during the skwatz. I shall try this technique, indeed i shall
I was trying out the dip on my squats, but promptly got told to stop, if I can make depth without it, why? too much potential to lose tightness. But I agree if it works, it works.
Deadlifts, I know you’re going for reps but still gotta keep that head in alignment and eyes up!!
Would you just hurry up and finish so he can continue to vaccum…
[quote]lil power wrote:
Would you just hurry up and finish so he can continue to vaccum…
[/quote]
LOL! He wouldn’t HAVE to vacuum if there wasn’t chalk everywhere!
Clean up yo shit DF!
LOL
achilles - the funny face is the key to squatting power
lilpower - hahahaha big time is the man
ink - trollin all day
S/B/T
Lateral Raise Machine /ss/ Rear Delt Machine
4 x 15 each
(1x15 each at the end before treadmill)
HS Shoulder Press Unilateral
5 x 8-10
Lateral Swings /ss/ Strict Raise
50s and 20s x 3 x 30 and 10
Rear Delt Destroyer
w/80s, 40s, and 20s
Reverse Curl /ss/ Incline Skulls
3 x 10-12 each
Preacher Curl /ss/ JM Press
3 x 8 each
Rope Hammer Curl /ss/ Pushdowns
3 x 15
Incline treadmill
x10min
We Ready
I tried the dip but it didn’t work so well. A one-way trip to the floor for me. I’ll reserve that technique for when I’m squatting over 1,000 lb.
Great vids, Dix. Always love watching.
kpsnap - thank you Ms. Snapper, I always aim to please
C/B
Flys
4 x 20
DB Incline
120 x 7
110 x 8
100 x 10
90 x 12
80 x 15
70 x 18
HS Flat Press
4tp x 2 x 20
6tp x 15
8tp x 10
HS Pulldown
6tp x 3 x 8
8tp x 2 x 6
Low Cable Row
5 x 8-10
HS Pullover
3 x 15
WG Pulldown
3 x 10
We Ready
[quote]DixiesFinest wrote:
ink - trollin all day
[/quote]
erryday