haha just thought it was funny how there was like 3 or so of us commenting on the last page then no one else responded so i figured id chime in heh. looking pretty strong.
you struggling with a shoulder injury or just some pain>?
bignate - just nagging pain, flares up every now and then. Bursitis maybe? No clue. Just work around/through it when it hurts.
Legs: Hamstring Dominant
Ouch.
Warm ups
Lying Leg Curl
4 x 10 warmups
~workin
5tp x 4 x 6-8, 1 x 8 30 partials
RDL
3 x 6-8 warmups
~workin
405 x 4 x 5
Unilateral Leg Press, high foot placement
6tp x 4 x 10
GHR
3 x 15
HS SLDL
4tp x 2 x 20
Lying Leg Curl
2tp x 35
hmmmm do you ice? Or roll a baseball around the front delt/pec and all the backside shoulder blade shit? Also do you know the defranco internal rotator stretch? That shit helps thousands O_o 
bignate - yes, no, everything and nothing haha
Push
Meh day. It happens.
Warm ups
Flys
4 x 20
HS Incline
4 x 10
~workin
3tp monster minis x 3 x 8
4tp alone x 3 x 6-8
Rear Delts (various stuff)
7 x 10
Seated Military Press
135 x 5 x 12
Pushdowns
5 x 10
DB Flat Press
50s x 55
Pull
Better day.
Warm ups
Lat pulldowns
3 x 15
~workin
6 x 10
1 arm t bar
4 x 10-12
~workin
5qs x 4 x 8
Chest supported DB incline row
80s x 6 x 8-10
Rope hammer curl
4 x 10
Preacher curl
5 x 8
V handle pulldown
3 x 12-15
Legs: quad dominant
Really good day. Something sadistically fun about legs in this weather.
Warm ups
Sissy squat / Lunges
2 x 10
Leg curls
2tp x 3 x 10
Leg extensions
4 x 10
~workin
5tp x 4 x 10, 1 x 10 plus 30 partials
Hack squat
2 x 10
~workin
275 x 4 x 8
Leg press with monster mini bands (photo)
14tp x 2 x 25
16tp x 25
HS squat press (ish?) close stance
6tp x 3 x 15
Push
Not a bad day, given my sinuses want to explode.
warm ups
Face pulls /ss/ pushdowns (just get blood movin)
3 x 10-20 each
Fly Machine
3 x 20
HS Flat Back Press
3 x 10
~workin
8tp x 4 x 8
BB Incline (Mnt Dog - paused inch off chest, explode 3/4 rom)
205 x 4 x 10
Incline Rear Delt
20s x 3 x 40
Lateral Raise Machine
3 x 15
Seated BB Military Press
135 x 3 x 15
Chin Crushers
155 x 4 x 10
Dip Machine
4 x 20
sup bro?
it seems you are also taking a hiatus from powerlifting. you, on the other hand, are still keeping your log current.
MOST MAJOR - dude, no way, youre still around? Check your PMs
Pull
Bit hot today. On the rack pulls, had it an inch or two below the knees, all back, no hamstring.
Warmups
Meadows Row
2 x 10
~workin
3tp x 4 x 6-8
Strict Smith BB Row
275 x 4 x 10
Rack Pulls, beltless
Worked up to
500 x 6 x 2
Preacher Curl
6 x 8
Cable Curl
4 x 12
Lat Pulldowns
4 x 10
Hamstring Dominant
Fun times were had by all.
Warm ups
Lying leg curl
4 x 10
~workin
5tp x 4 x 6-8
~strip set
5tp → 1p for 72 total reps
SLDL w/25s for DAT ROM
3 x 20
~ workin
250 x 4 x 20
GHR
bw x 3 x 25
Lying leg curl
2p x 10 then 40 partials
Push
Fun but somewhat short by necessity day. Try supersetting dumbbell flys with bb bench sometime, its thrilling.
Warm ups
DB Fly /ss/ BB Bench
60s x 12 /ss/ 225 x 10 (x 4)
Decline BB
225 x 3 x 15
HS Incline
6tp x 4 x 10
Rear Delt on Incline /ss/ Lateral Raise /ss/ Upright Row
5 x 10-15 each
Pushdowns
7 x 8-20
The other day I was training at 24 hour derpness, and I saw a middle aged black man in a full lycra outfit jamming out to his earbuds and dancing in a manner I can only describe as “doin’ it like bernie.”
I thought of you.
[quote]Most Major wrote:
The other day I was training at 24 hour derpness, and I saw a middle aged black man in a full lycra outfit jamming out to his earbuds and dancing in a manner I can only describe as “doin’ it like bernie.”
I thought of you.[/quote]
More people should “do it like bernie.” its the secret to monster gainz.
Geez I have been bad at updating this. What follows is this weeks work so far — July 30-today
Push
Over 100 degrees in the free weights. Today’s weather was man makin weather.
Warm ups
DB fly /ss/ BB bench /ss/ MD band stretch
4 x 10-15 (bench)
~workin
70s, 225, mm band x 6 x 8-10 each (holy crap so sore later)
HS incline
4tp x 2 x 30
Rope pushdowns
7 x 12-15
Chincrusher in smith machine
2 x 10
~workin
225 x 3 x 8
Lateral raise /ss/ face pulls
6 x 10-15 each
Pull
Good times
Warm ups
WG pulldowns
6 x 10-12
Smith BB row
3 x 10
~workin
275 x 4 x 8
Deadlift, beltless
worked up to
455 x 5 x 2
Concentration curl
4 x 12
Preacher curl
4 x 6
RG pulldowns
2 x 20
Hamstring Dominant
Great oldies.
Warm ups
Leg Extensions
2tp x 3 x 10
Leg Curls
3 x 12
~workin
4tp x 5 x 8 plus 15 partials each set
SLDL w/25s for DAT ROM
4 x 20
~workin
255 x 5 x 20
GHR
bw plus 90 x 3 x 12
Lunges
bw plus 80 x 2 x 20yds
Push
All your classic rock hits.
Warm ups
Fly machine
4 x 15
DB incline
2 x 10
~workin
110s x 4 x 10
BB bench
worked up to
315 x 3 x 4
Seated OHP
135 x 4 x 12-15
JM press
225 x 2 x 5
205 x 2 x 8
Rear delt /ss/ lateral raise /ss/ face pulls
4 x 10-12 each
Triceps ladder
7 steps, 12-20 reps each
[quote]DixiesFinest wrote:
Deadlift, beltless
worked up to
455 x 5 x 2
[/quote]
If I tried that, I’d look just like you (pic related) except that shit wouldn’t move, lol.
Nice work lately, man. You’re getting all kinds of swole.
Ink - lolol that picture is a classic
Pull
The Point 94.1
Warm ups
Meadows Row
2 x 10
~workin
3tp x 3 x 8
Deadstop DB Row
130 x 3 x 10
WG Scapula Stretch Pulldowns
2 x 12
Rack Pulls, below knew, beltless, all back, minimal rest
worked up to
505 x 6 x 3
Preacher Curl
4 x 12
Concentration Curl
4 x 8
Stretchers
2 x 10
Mountain Dog Legs
Brutally satisfying, WTF was I thinking doing this in the hot weight room?
Warm ups
Leg Curls
3 x 12
~work sets - 3 sec negatives
3tp plus 1qt x 3 x 12
~drop set
3tp plus 1qt x 12
3tp x 10
2tp x 8
1tp x 8
Leg Press
3 x 10
~work sets - 3 sec negatives
16tp x 2 x 15
~drop set - 3 sec negative on first set only, deep and TUT on rest of sets
16tp x 15
14tp x 12
12tp x 10
10tp x 8
8tp x failure
Smith Squat (deep, 3/4 rep, TUT - could have done more, lower back was shot bad)
135 x 15
185 x 12
225 x 10
275 x 8
Leg Ext (2sec hold at top) /ss/ DB Lunges (slow)
3tp, 50s x 8, 12steps x 4 rounds
GHR
bw plus 70 x 15
bw plus 90 x 15 → bw x failure
Push
Strength was lacking today. Not sure why.
Warm ups
Incline fly /ss/ bb bench /ss/ chest stretch
50s, 225, mm band x 20, 8, 10 x 6 rounds
3 board, cg, paused
wut
315 x 2
~drop set-ish, no more than 45sec rest
315 x 2
275 x 7
225 x 12
185 x 15
135 x 21
Fly machine
3 x 15
Chincrushers
135 x 4 x 12
Incline rear delt /ss/ lat raise /ss/ upright row
45s, 30s, 95 x 8-15 each x 5 rounds
~machine burnout, same moves
1 x 30 each
Any plans on competing again?
CS
cseagles - nope, no plans. work and school take up my time right now.
Pull
Fun times as usual.
warm ups
Lat Pulldowns
6 x 10
Straight Bar Cable Row
3 x 12
T Bar Machine
4 x 10
~workin
5tp x 5 x 8
X body hammer curls
3 x 10
Reverse EZ bar curls
80 x 3 x 12
Preacher Curl
4 x 8
Stretchers
2 x 10
Deadlift and light legs
Normally today would be hamstring dominant legs, however, I prefer doin entire legs on sat. I cant go balls to the wall hamstrings on Wednesday and then do mountain dog legs on Saturday, therefore, I think I may continue to pull on Wednesday with light work just to get a little pump.
Thoughts?
Warmups
Deadlift
Sumo, raw, beltless
wut
505 x 2
415 x 3 x 5
325 x 3 x 10
Leg curls
3tp x 3 x 10
Leg extensions
3tp x 3 x 10
Unilateral leg press
4tp x 30 each leg