Nice work F-man. You’re still strong as hell at such a low BW. It would be great if you and Pete got to workout together. Wish i could be there.
[quote]ecogenx wrote:
Nice work F-man. You’re still strong as hell at such a low BW. It would be great if you and Pete got to workout together. Wish i could be there.[/quote]
Come on Steve, ditch the family, fly into Chicago, we can train, put our three bald heads together and make some sort of wierd alien triple butt, then go out for Italian beefs and cheese fries.
[quote]PeteS wrote:
Nice work. Still interested in training up in Waukeegan week from Saturday? [/quote]
Thanks guys for the compliments. @ Big PeteS I cannot get out of my obligations to my family and friends due to that is 40th birthday and my wife has everyone coming over. she asked what I wanted to do on my B-day and I said goto a new gym and train and started to explain about meeting someone and she said no seriously what are we doing with your friends and family to celebrate.
So we are going to go do some Paintballing 
(little does some of family/friends know I use to play at a very high level ) and get drunk afterwards.
Pete we gotta plan this in the near future.
understand completely. So I don’t forget, Happy Birthday!
Friday do not remember well was repetition day upper body.
Monday= Bench day worked up to a 315x6
blast strap push ups 2x25
bent over row 205x8 supersetted with rear delt flys 115x12 for 4 sets
close grip bench 225x16
barbell curls 105x5 for 3 sets then 65x18 as a “widowmaker”
Wednesday
Max effort lower
Sqauts light warm ups all by 5 reps till 315 stopped because of groin issue.
Rack pulls just above knee
135x3x3,225x3,315x3,405x3,495x1,585x1,675x1,765x1/2,495x20 (all sets at 495 and above, belt and wrist wraps are used)
leg extensions/leg curls 150x10x5 superset.
Will try to have video of the 495 widowmaker up on friday .
Happy Thanksgiving.
Rick
Good work, hope the groin gets worked out. Looking forward to the video. Happy Thanksgiving!
Repetition upper today.
Chin ups 13,11,8,8,7,6.
lat pulldowns supersetted with standing dbell presses 160x24/50x21 160x19/50x17
some core circuit work
pushups 46 rest 20 sec/31 rest 20 sec/15 rest 20 sec/ 21 fall over.
big swole - still trying to figure out how to put up the video-will get to it on Sunday (when hungover)
Mon-max effort upper body
bench press warm ups then got 285x12 and had 2 more in me (no spotter)
flat dbell press 70x25,70x19
seated row 160lbs supersetted with pushdowns 100lbs for 4 sets of 15
dbell shrugs 70lbs supersetted with straight-arm side lateral raises 15lbs 3 sets of 15.
Strength going up anf bweight is staying at 232-234 weight in morning.
Good work going on over here. How was the BDay?
[quote]PeteS wrote:
Good work going on over here. How was the BDay? [/quote]
Bday was very uneventful and mellow. Went to a movie and played with the kids afterwards.
We (my wife I mean) that for our 40th bdays we are going to either Jamaica or Playa-del-carmen so that is in Mid -Febuary so looks like I might start dropping some weight for the trip. I am pushing for mid-march though due to work commitments.
Fischer
Nice work , in here, and happy Bday.
are you following something like Jeremy Frey?
[quote]kmcnyc wrote:
Nice work , in here, and happy Bday.
are you following something like Jeremy Frey?[/quote]
Nope. The program is called built like a badass by Joe Defranco -Very much like his Westside for skinny Bastids 3. Using the washed-up meathead template.
I really like how it reads and lays out.
wed-lower body max effort (kinda)
Rack pulls (due to groing issiue) w/u doing sets of 5.
555x10 was top set using wraps and a belt.
leg press 2 sets of 25 using a stupid cybex pin machine used 250pds–easy
pull thru’s 3x15 using 90 pds
seated calf extension 3x25 using 2 plates.
barbell complex.
deadlifts,bent over rows,hang cleans,push presses,back sqaut all for 10 reps no rest between exercises and used 95pds. 2 sets. Talk about upping the heart rate.
fischer
Mon- upper body maxs effort.
worked up to 295x11 on flat bench
db press flat 70lbs 23 reps 1st 2- reps second
superset of seated rows and pushdowns 130 and 90 lbs respectively. 4 sets of 12
superset of db laterals and shrugs 15lbs and 60 lbs 3 sets of 15
Nice rep work. You must be getting all muscular and swelled up.
Nice work.
I like how this is laid out…
Like this set up. Of course, leave it to Fischer to jump on the latest and greatest program.
Max effort lower body
Rack pulls. 135x5x2,185x3,225x3x2,315x3,405x3,(add wraps/belt)505x7,545x5,575x10.
leg extensions 190x10 5 sets
leg curls 170x10 5 sets
ghr raises 3x15 bodyweight
seated calf raise 2 plates 3x30
taught boot camp class.
Nice work. Hope you beat the crap out of the boot campers.