I like the new split.
How do you do your close-grip? Just wondering because it’s waay lower than your regular bench.
[quote]Gmoore17 wrote:
I like the new split.
How do you do your close-grip? Just wondering because it’s waay lower than your regular bench.[/quote]
My pinkies on the smooth part of the bar…pretty close
Regular bench, index fingers about 1 1/2 inches outside of smooth
I also never do CGBP, so I’m bringing up my weaknesses
SAT 11-07
Standing OHP
WU (65)x10 (95)5 Scap wall slides - Stretch - rotate 25lb plate around head
(135)3x8, x7
Damn, shoulders got a huge pump from this
Cable Upright row/front lateral combo
(90)x8
(80)3x8
Cable side laterals - behind back
(20)2x8
(25)2x8
Rear lateral machine - body masters I think
(90)x10
(110)x10
(120)x8
(130)x8
Stretch
That’s it. In and out under an hour. Rest periods were about 90 seconds
MON 11-09
Rack pull - about from knee cap
WU (135)x5 (225)x5 (315)x5 Stretch
Work sets
(405)x8
(455)x8
(495)x4 add straps x4
(495)x10 with straps
Rack chins
(BW)x10
(25lb)4x10
HS Iso-Lat Behind neck pull down
(2 plates)x10
(2 plates, 1 10)x8
(2 plates, 2 10s)2x8 stretch
Calves and Tibia - SS
3x15
Back raise, sit-up, leg raise - Giant set
3x10
Stretch
Arc Trainer
10 min
Good session! My calluses are still hurtin’
WED 11-11
Close grip Floor press
(95)x8
(135)8
(185)x8
(195)x8
(185)x8
(165)x10
EZ curl
(30)x8
(70)x8
(80)x8
(90)2x8 - two sets of eight
HS dip - hold/flex at bottom of each rep
(2 plates)x10
(1 plate, 1 25)2x10 - two sets of ten
(2 plates, 1 10)x10
Incline DMBL curl
(35)x8
(40)x8
(35)2x8
Wrist curl - barbell - roll down fingers each rep
(80)x10
(70)3x8
Its still very weird to have an arm day. Change is good though and I’m liking it so far
THUR 11-12
Power cleans
(65)x5 (95)x5 (135)2x3
(155)x3 (195)2x3
Box SQ
(225)x8
(275)x8
(315)3x8
Walking DMBL lunge
(60s)4 trips of 12 steps
These were TOUGH!
HS Seated leg curl - Hold contraction
(1 plate, 1 25)x10
(1 plate, 1 35)x10
(1 plate)2x10
Calves and Tibia - Stretch and hold contraction
3x15
Giant set:
Sit-up 3x12
Weighted back raise (25lb)3x10
Leg lift 3x12
Stretch
FRI 11-13
Standing Barbell OHP
(65)x8 (95)x8 Scap wall slides - Stretch - rotate 25lb plate around head - Dislocations
(135)x8
(145)4x8
Cable Upright row/front lateral combo
(80)3x10
(90)x10
Cable side laterals - behind back
(25)x10
(20)2x10
(25)x8
Rear lateral machine - body masters
(120)2x10
(110)2x10
Stretch
ArcTrainer
15 mins (cardio setting)
Whup out
[quote]whup wrote:
THUR 11-12
Walking DMBL lunge
(60s)4 trips of 12 steps
These were TOUGH!
Whup out[/quote]
yay! they’re great, i’m happy you’re trying them out.
TUES 11-17
Rack pull - about from knee cap
WU (135)x10 (225)x5 (315)x5 Stretch
Work sets
(405)x8
(495)2x8 w/ straps
(495)x10 w/ straps
I wanted to go heavier but didn’t have my belt, being skeered
Rack chins
(BW)x10
(25lb)3x10
(35)x10 - Stretch
Starting to like these more and more
HS Iso-Lat Behind neck pull down
(2 plates, 1 10)3x8
(2 plates, 2 10s)x8 + 4 partials - Stretch
Good as usual
Calves and Tibia - SS
3x20-25
HS Shrugs
(3 plates)2x15
(3 plates, 1 25)2x15
The handles are spaced far apart, feels kinda awkward, but effective
Sit-up, back raise, leg raise - Giant set
3x15
Sit-ups are getting a little easier for me. I have strong abs, but for some reason I just suck at sit-ups
Arc Trainer
15 min - cardio setting
The cardio setting kicks your ass
WED 11-19
Incline Barbell BP
(95)x8 Scap wall slides, stretch, plate rotations, shoulder dislocations
(135)x8
(185)x10
Left shoulder started hurting so switched to dumbbells
(60)x8
(70)x8
(80)x8
(70)x11
Much easier on the shoulders
HS Iso-Lat Decline
(2 plates, 1 25)4 sets of 10, 1 set of 12 - Stretch
Incline/Flat DMBL Fly SS
(30)x8
(35)x8
(40)x10
Stretch
ArcTrainer
25 Min
FRI 11-20
Close grip Floor press - Pinkies on smooth
(95)x10
(135)x8
(185)x8
(195)x8
(205)x7
(185)x7
(135)x15
EZ curl narrow grip - Seated
(30)x8
(80)x8
(70)x8
Wide grip
(70)x8
(60)x8
HS seated dip
(2 plates, 1 25)4x10 four sets of ten
Incline DMBL curl
(35)3x8
(30)x8
Wrist curl - barbell - roll down fingers each rep
(80)x10
(70)2x10
ArcTrainer
12 mins cardio
4 mins hill
I love ordering from this site! Placed an order around 3:00pm yesterday and got it this morning
[quote]whup wrote:
I love ordering from this site! Placed an order around 3:00pm yesterday and got it this morning[/quote]
that’s 'cause you’re close!
what did you get?
i just received some Spike and Rhodiola Rosea, for heavy assistance weeks.
[quote]grettiron wrote:
whup wrote:
I love ordering from this site! Placed an order around 3:00pm yesterday and got it this morning
that’s 'cause you’re close!
what did you get?
i just received some Spike and Rhodiola Rosea, for heavy assistance weeks.[/quote]
Yeah, its pretty cool being about an hour away.
I got a tub of SWF lemonade flavor, which isn’t nearly as good as fruit punch, and 2 tubs of vanilla grow…very good.
Whats your intake like around training?
I can definitely notice less fatigue with SFW. I drink 2 scoops pre, and 1 during. PWO shake is oats and protein, and an hour later a solid meal.
I’ve tried Spike pills and liquid and like them both. But I haven’t tried Rhodiola or most of their other pill supplements. What else have you tried and do you recommend taking?
[quote]whup wrote:
grettiron wrote:
whup wrote:
I love ordering from this site! Placed an order around 3:00pm yesterday and got it this morning
that’s 'cause you’re close!
what did you get?
i just received some Spike and Rhodiola Rosea, for heavy assistance weeks.
Yeah, its pretty cool being about an hour away.
I got a tub of SWF lemonade flavor, which isn’t nearly as good as fruit punch, and 2 tubs of vanilla grow…very good.
Whats your intake like around training?
I can definitely notice less fatigue with SFW. I drink 2 scoops pre, and 1 during. PWO shake is oats and protein, and an hour later a solid meal.
I’ve tried Spike pills and liquid and like them both. But I haven’t tried Rhodiola or most of their other pill supplements. What else have you tried and do you recommend taking? [/quote]
actually i don’t take any of the powders due to their containing every common food allergen. so i just mix my own for training. having good luck recently with gatorade, whey isolate, creatine, and bcaa’s. definitely have to eat a solid meal after lifting as i’m usually starving by that point.
i’ve tried Alpha Male on two occasions and i like it. i’d get two or more bottles at once if you’re gonna try it. i will probably get more in january, after december expenses are taken care of.
the Spike is pretty nuts. we’ll see about the Rhodiola… kinda hoping i can do two weeks of heavy assistance work in a 7 week cycle with the help of that stuff, then back off and do less demanding exercises for the rest of the time. “blast” and “dust” i guess (i finally understand why).
Damn I wish it was free shipping to Canada.
[quote]grettiron wrote:
whup wrote:
grettiron wrote:
whup wrote:
I love ordering from this site! Placed an order around 3:00pm yesterday and got it this morning
that’s 'cause you’re close!
what did you get?
i just received some Spike and Rhodiola Rosea, for heavy assistance weeks.
Yeah, its pretty cool being about an hour away.
I got a tub of SWF lemonade flavor, which isn’t nearly as good as fruit punch, and 2 tubs of vanilla grow…very good.
Whats your intake like around training?
I can definitely notice less fatigue with SFW. I drink 2 scoops pre, and 1 during. PWO shake is oats and protein, and an hour later a solid meal.
I’ve tried Spike pills and liquid and like them both. But I haven’t tried Rhodiola or most of their other pill supplements. What else have you tried and do you recommend taking?
actually i don’t take any of the powders due to their containing every common food allergen. so i just mix my own for training. having good luck recently with gatorade, whey isolate, creatine, and bcaa’s. definitely have to eat a solid meal after lifting as i’m usually starving by that point.
i’ve tried Alpha Male on two occasions and i like it. i’d get two or more bottles at once if you’re gonna try it. i will probably get more in january, after december expenses are taken care of.
the Spike is pretty nuts. we’ll see about the Rhodiola… kinda hoping i can do two weeks of heavy assistance work in a 7 week cycle with the help of that stuff, then back off and do less demanding exercises for the rest of the time. “blast” and “dust” i guess (i finally understand why).[/quote]
Good info man. Thanks for the response and good luck with the assistance work
[quote]Gmoore17 wrote:
Damn I wish it was free shipping to Canada.[/quote]
Oh yeah, forgot about that…free shipping AND next day service. Sorry man
SAT 11-21
Box SQ
(95)x10
(135)x8
(225)x8
(275)x8
(315)3x8, 1x10
RDL
(155)x10
(175)3x10
(195)x10
Walking DMBL lunge
(60s)4 trips of 10 steps
Calves and Tibia - Stretch and hold contraction
2x20
SS
Sit-up 1x15, 2x20
Weighted back raise (25lb)3x10
Good session.
The bench and the curl crew were both in the gym today. Saturdays are fun in there
Amazing log! Just read through all of it.
Are you still with Shelby? What did you get you BF% too?
I just started my 5/3/1 and completed Wave A (week 1). Love it so far.
MON 11-22
Early AM
Ran a mile
Rack pull - about from knee cap
WU (135)x10 (225)x10 (315)x10
Work sets
(405)x10
Straps and belt
(495)x10
(515)2x10
Rack chins
(BW)x10
(35)2x10
(BW)2x12
HS Iso-Lat Behind neck pull down
(2 plates, 1 25)4x8
Super Set
HS Shrugs
(4 plates)4x10
Incline curl
(35)x10
(40)x7
(35)x8
(30)x8
Sit-up & back raise
3x20 3x15
I didn’t like having an arm day so I incorporated bis today and probably tris on OHP day. Gettin’ a little more size, strength and vascular so I must be doing something right.
[quote]Darkane wrote:
Amazing log! Just read through all of it.
Are you still with Shelby? What did you get you BF% too?
I just started my 5/3/1 and completed Wave A (week 1). Love it so far.[/quote]
Thanks a lot! I really appreciate that!
Not w/ Shelby any longer. I never actually had it checked, so we were just going by visual and we assumed I started at around 20% and got down to 13-15% I think…I forgot, I may have posted it in here somewhere. It was definitely worth it though.
I’m glad you like it, its an awesome program. Whats your split like?