I might start making more of those with people who look like a meme. It gets more hilarious every time I look at it.
pbclax - thanks mang
ink - do it!
C/B
Fly Machine
4 x 15
DB Incline Flys
70s x 4 x 8-10
Incline BB
225 x 3 x 8
Pullups
5 x 6
1 arm T bar row
4 quarters x 3 x 8
5 quarters x 2 x 6
HS Shrugs
4 x 15
V handle pulldown
3 x 10-15
[quote]DixiesFinest wrote:
ink - do it!
[/quote]
x2 plz
How you likin the Coan program? and what are you weighing now and days bro, beast as always
[quote]spar4tee wrote:
[quote]DixiesFinest wrote:
ink - do it!
[/quote]
x2 plz[/quote]
LOL I got a good one for you bro
Achilles - I enjoy it. I have run it before, and always see pretty good results. I fluctuate between 260-265
No training yesterday, on the road.
Today, 5-12
S/B/T
Short lifting at my house, used the bench, bar, and some dbs we have in our storage building.
Rear Delt
25s x 3 x 30
OHP
95 x 5
115 x 5
135 x 3 x 8
Lateral Raises /ss/ Upright Row
4 x 8-10 each
BB Curl
3 x 8
JM Press
3 x 15
Rear Delt
25s x 30
Time to go see my baby sister graduate high school!
C/B
Meh day. Had trouble gettin focused. Blasted away at what little I did, so still got some good work.
Warm up
Fly
4 x 20
DB Fly /ss/ BB bench (slow and controlled reps /ss/ 3/4 all tut reps)
70s x 10 /ss/ 135 x 20
70s x 10 /ss/ 185 x 15
60s x 10 /ss/ 225 x 10
60s x 10 /ss/ 275 x 3 plus 2 forced reps
Incline BB
225 x 4 x 8-10
Pullups (various grips)
7 x 6
WG Pulldown
3 x 12
I think pulling tomorrow will make up for doin less back today.
Legs
Moved pulling to friday, tried the Mountain Dog leg workout from that tnation article (with just one change). Was humbled. Need to work on close stance squatting and really forcing my quads to work, rather than fallin back on my powerlifting form.
Warm ups
Leg Curls
warm ups
2tp x 20
3tp x 15
working sets
4tp x 3 x 8, 1 x 8 plus 25 partials
Squat (close stance, 3/4 rep, constant tension, mmc, etc)
warm ups
bar, 95, 135, 185, 225 x 8
working sets
275 x 4 x 8
315 x 8
Leg Press
8tp x 25
10tp x 25
12tp x 25
Lunges w/barbell (first time doing lunges in ages, will add weight back soon)
2 x 20yds
Leg Ext /ss/ Leg Curl
2 x 20 each
S/B/T
Good day today. Good focus. In and out quick. Good pump. YUS.
Warm ups
Lateral Raise Machine /ss/ Rear Delt Machine
5 x 10-12
Seated BB Military
135 x 10
155 x 10
185 x 10
205 x 8
225 x 8
Rear Delt Destroyer
80s, 40s, 20s x 60, 40, 20
DB Hammer Curl /ss/ Skullcrushers
3 x 8-10
Curl Machine /ss/ Pushdowns
7 x 10-15
This is just spectacular.
[quote]DixiesFinest wrote:
This is just spectacular.
epiclyspectacularcoachlloydtrainingvid
[/quote]
Wow dude. His explanation of pullups and how he’s been trained by the best…lulz.
Benching…lulz.
Every word out of his mouth…lulz.
I’m going to start training with Coach Lloyd, surely increase my total by 100#s a week.
[quote]inkaddict wrote:
[quote]DixiesFinest wrote:
This is just spectacular.
epiclyspectacularcoachlloydtrainingvid
[/quote]
Wow dude. His explanation of pullups and how he’s been trained by the best…lulz.
Benching…lulz.
Every word out of his mouth…lulz.
I’m going to start training with Coach Lloyd, surely increase my total by 100#s a week.[/quote]
Even better, he has his own website.
http://www.thenuwavefitness.com/
TNATION MODS - this is not a competitor. Not by a longshot.
[quote]DixiesFinest wrote:
This is just spectacular.
Starting Strength #21 - Workout Clips - YouTube [/quote]
LOL I used to lift like this back when I was 15 believe it or not
C/B
Quick session today. Didnt get out of the office till later, got to the gym late, closes early on friday, yadda yadda. Still feel like I got some good work done. All done in bout 35 min.
warm ups
Fly Machine
4 x 20
BB Bench
225 x 2 x 10
250 x 2 x 10
275 x 2 x 10, 8 plus 2 forced
Pullups
6 x 6
T Bar Machine (various grips)
6 x 8-10
Lat Pulldown
1 x 30
S/B/T pumpgasm
Another quick day, earlier this morning.
Rear Delt on incline /ss/ Front Raise on incline /ss/ Lateral Raise
5 x 8-12 each
HS Shoulder Press
3 x 10
Curl Machine /ss/ Rope Pushdowns
6 x 10-12 each
Face Pulls
2 x 20
C/B
Good night tonight. Got a good pump, felt great. Stimulate not obliterate my friends.
Fly Machine
4 x 20
Decline DB Press
80 x 20
95 x 15
110 x 3 x 12
‘Mountain Dog’ Smith Incline
225 x 3 x 8 (ffuuuu)
Fly Machine
1 x 30
Pullups
6 x 6
Low Cable Row
5 x 10
DB Row
130 x 4 x 10
Stretchers
2 x 15
YUS
Legs
Mountain Dog Legs, with a twist, did a strip set rather than lunges. It was a bit warm in the gym. Died. My narrow stance squatting needs a ton of work, form is holding me back.
Warm ups
Leg Curls
warm ups
1tp x 25
2tp x 15
3tp x 10
work sets
4tp x 3 x 8
4tp x 1 x 8 25 partials
Squats, 3/4 ROM
4 warm up sets x 8 each
work sets
4 x 8
Leg Press, wide-ish stance, toes out
12tp x 2 x 25
12tp x 25 > 10tp x 14 > 8tp x 14 (rolled off machine and died)
Leg Extension /ss/ Leg Curl
3 x 20 each
Glute Press
3 x 10
PT
S/B/T
Good work. In and out fast. All about the pump.
Warm ups
Rear Delt Destroyer
80s, 40s, 20s x 60, 40, 20
Lateral Raise /ss/ Upright Row
5 x 8-10 each
DB Shoulder Press
80 x 12
90 x 10
100 x 10
Rear Delt on incline
20s x 3 x 30
Hammer Curl /ss/ Dip Machine
3 x 12-15 each
Cable Curl /ss/ Skullcrusher
3 x 8 each
Preacher Curl /ss/ Pushdowns
3 x 10 each
LOLOL Remix
[quote]DixiesFinest wrote:
Preacher Curl /ss/ Pushdowns
3 x 10 each
[/quote]
VOIDH!!!11!
[quote]bugeishaAD wrote:
[quote]DixiesFinest wrote:
Preacher Curl /ss/ Pushdowns
3 x 10 each
[/quote]
VOIDH!!!11!
[/quote]
For you I am totally videoing a set.
C/B
Really good day today. Just had a mental focus, really powered through.
Warm ups
Fly machine
4 x 15
HS X press
4 x 10
Incline BB
225 x 3 x 6-8
255 x 6
275 x 3
NG Pullups
5 x 6
T Bar Machine (various grips. plate loaded. not the best, puts you in a bad position, but it is what it is)
3tp x 3 x 12
4tp x 3 x 8
5tp x 3 x 6
WG Pulldown
2 x 20