The trick with backloading (in my short term experience) is finding what to backload with. Some guys can pound junk food all night and that does it for them. Me, I take in too much sugar and wake up feeling hungover and shitty all day. Like anything, it’s a learning process.
Low carb legs: got to the gym late, all done in bout 40min:
leg curls - 1tp x20, 2tp x15, 3tp x10 / 4tp x3x8, 1x8 24 partials
box squat - warmups x6x8 / 315x4x8 (paused)
leg press - 10tp x3x30
Out. Dead
Arms
Really good day today.
chinups
5x8
dips
5x8
X body hammer curls
~warm ups
3 x 10
~work sets
50s x 3 x 10
preacher curl
85 x 4 x 8
standing ez curl w/3 sec negative
60 x 2 8 (painful burning)
rope pushdowns w/1 count squeeze
~warm ups
2 x 15
~work sets
4 x 12
incline skull crusher
115 x 3 x 15
mnt dog kickback
30s x 3 x 10
jm press-ish
~warm ups
135 x 10
155 x 10
~work sets
185 x 4 x 8 (arms dead)
Chest
Felt good today.
Warm ups
Fly machine
4 x 15
Decline DB press (just a slight angle)
50s x 15
70s x 12
90s x 12
~workin sets
130s x 5
115s x 7 (^ and < heavier than expected)
105s x 10
Flat BB bench
135 x 10
185 x 10
~workin sets
225 x 10
255 x 8
275 x 4 2
315 x 1, 1
225 x 10 (feet up, flat back)
HS incline /ss/ band stretches
6tp x 4 x 8-10 /ss/ 4 x 10
Rear Delt Machine
3 x 25
Pushdowns
4 x 10
Flys
1 x 30
Back
Lat pulldowns
6 x 15
V handle cable row
6 x 10
Strict smith bb row a la mountain dog
135 x 15
185 x 12
225 x 10
~work sets
275 x 4 x 8
Deadlift
Triples and doubles up to
600 x 1
The weight flew off the ground but was a grinder at lockout. Need more lockout.
Pullups
6 x 6
just stopping in to say beast.
bignate - thanks brother, I am workin at it
Delts
Quick day. Got da pumpz
Warmups
Lateral swings /ss/ lateral raises
60s x 30 /ss/ 30s x 10
65s x 30 /ss/ 30s x 10
70s x 30 /ss/ 30s x 10 — x3
Rear delt swings /ss/ rear delt raises
75s x 30 /ss/ 30s x 10 — x3
HS Shoulder Press
warmup x 3 x 10-12
~work sets~
6tp x 4 x 8
Upright Row
95 x 5 x 10
Lateral Raise Machine
3 x 20 (hard squeeze at top)
Legs
Today was a perfect storm of lifting. It was an unseasonably cool day (meaning low 80s rather than high 90s) which meant I wasnt killed by the heat before lifting, and I was frustrated with people at work, so I had plenty of rage to go on. Solid.
Warm ups
Leg Curls
1tp x 20
2tp x 15
3tp x 10
~work sets
4tp x 2 x 8
5tp x 2 x 6
~strip set
5tp x 6 - 4tp x 8 - 3tp x 12 - 2tp x 17 - 1tp x 25
Hack Squat (bout 3/4 rom)
200 x 10
300 x 10
~work sets
400 x 4 x 6-8
Leg Press
10tp x 25
14tp x 25
12tp x 25
BB Lunges
135 x 2 x 20yds
SLDL
3 x 20
Leg Extensions with slow negatives
3 x 15
trollololol trashed.
lol love those feel superman great days 
coyotegal - they are awesome, make meh days like today better
Arms
Meh day. It happens.
Warmups
Chin ups /ss/ dip machine
5x6-8 each
Hammer cross curls
20s x 12
30s x 12
40s x 12
~work sets
55s x 4 x 10
Preacher curl machine
4 x 8
Standing ez curl w/long negatives
80 x 4 x 8
Rope Pushdowns
3 x 15
~work sets w/hard paused squeeze
4 x 12
Overhead cable ext w/paused squeeze
4 x 10
Incline skullcrushers
110 x 4 x 10
And that’s all he wrote. Damn headaches.
Chest
When you get to the free weight room of the gym, take a deep breath, and the air burns your nose, that’s how you know it’s hot. Round 100 in the weight room.
Warm ups
Flys
4 x 15
DB Press n Twist (slow and deliberate)
50s x 12
60s x 12
70s x 12
~work sets
80s x 4 x 10
BB Incline (3/4 ct)
135 x 10
185 x 10
~work sets
225 x 3 x 8
HS Incline
6tp x 3 x 8
~strip set
6tp x 8, 4tp x 13, 2tp x 20
Rear delt
15s x 3 x 30
Pushdowns
5 x 10
Flys
1 x 30
Late night Back
So, FYI, doing deadlifts after you already have your lats pumped is harder than it seems. For the first time, I actually truly felt my lats when pulling. It hurt oh so good.
Warm ups
V handle pulldown
5 x 10
Wide grip cable row w/hard squeeze
5 x 8
DB Row (deliberate)
130 x 5 x 8
Deadlift against gray bands
315 x 10 x 1
365 x 5 x 1
315 x 10 (beltless w/o bands)
Wide grip pulldowns
4 x 15
“Hyperbola” Delts
In and out fast, pretty solid day. Big ole pump.
Warm ups
Rear Delt on Incline
15s x 5 x 40
Seated Laterals /ss/ Seated Front Raise (very strict)
25s and 15s x 5 x 10 each
Dead Military Press
95 x 10
135 x 10
185 x 8
205 x 8
225 x 6
HS Shoulder Press
4tp x 3 x 15
Lateral Raise Machine /ss/ Face Pulls
4 x 15 each
Friday
Legs
Infra Patella Tendon stated trying to die on me. Stupid knee.
Warm ups
Lying leg curl
1tp x 20
2tp x 15
3tp x 10
~workin
4tp x 2 x 8
5tp x 2 x 6
~strip set
5tp–>1tp x 84 total reps
Front squat
~worked up to
225 x 4 (ouch - dying)
135 x 4 x 10 (slow and deliberate to make up for light weight weaksauce)
Leg (squat) press
14tp plus monster mini and mini bands x 4 x 25
Seated Leg Curls
4 x 10
Friday
Mountain Dog Arms
Ouch. 30-45 sec between sets unless otherwise noted.
Reverse ez bar curls (10sec rest)
60 x 2 x 12
70 x 2 x 10
80 x 10
Rope pushdowns (10sec rest)
5 x 10
Machine preacher curl
3 x 12 (6 full rom, 6 partials)
Plate loaded dip machine
6tp x 3 x 8 (drive down, 3sec neg)
8tp x 6 (only negatives, 5sec)
Incline concentration curls
40 x 2 x 8
L extensions
20 x 15
25 x 15
30 x 15
35 x 15
Seated db curl (3sec squeeze at top)
35s x 2 x 8
“chin” crushers (elbows tucked hard)
125 x 4 x 8
Arms trashed. Damn you Meadows.
S-s-s-s-s-sexual.
Swole
bug - tryin to reach your levels
pbclax - pjplease
Chest
Tough day. Damn stomach bug. All mental.
Warm up
Fly Machine
5 x 15
DB Fly w/2 count stretch
55s x 5 x 8
Decline BB
135 x 15
185 x 15
225 x 12
~workin
255 x 4 x 9-12
HS Incline w/doubled mm bands
4tp & 2qs x 4 x 6-8
~strip set w/o bands
6tp & 2qs —> 2tp x 6 sets x 58 total reps
Face pulls
5 x 15
Pushdowns
5 x 10
Fly machine
1 x 30
Back
The mountain dog way.
Warm ups
Meadows Row (deliberate pace)
1tp x 12
2tp x 12
~workin
3tp x 3 x 8
Deadstop DB Row
130 x 3 x 8
Stretchers
3 x 12
Partial Pulldown
3 x 8
Chest Supported Row Machine
3 x 10
HS Shrugs
8tp x 3 x 15
Block Pulls (below knee, above leg drive)
singles to work up
~workin (only rest is switching weight)
515 x 3
495 x 3
475 x 3
455 x 3
435 x 3
Trollololol back is dead.
[quote]DixiesFinest wrote:
Trollololol guy is dead. [/quote]
RIP
Nice work in here man. Keep it up and I’ll be too intimidated by your size to ever take part in an LWI South or LWI West Coast…damnit.
lol
Ink - haha thanks man, got a ways to go to be big enough to do that
Delts
(insert “not bad” and “feels good” memes)
Warm ups
Incline Rear Delt
20s x 3 x 40
Lateral Swings /ss/ Lateral Raises
60s x 5 x 30 /ss/ 30s x 5 x 10
SOHP
worked up to
205 x 3
then
135 x 3 x 10
Seated DB Shoulder Press
60s x 3 x 15
Face pulls /ss/ lateral raise machine
5 x 10-15 each