Man, those deadlifts were impressive. Nice work!
SAT 03-06
Foam roll
Circuit - 5 sets of 10-15 - 1 minute rest
Dips
Push ups
Horizontal pull ups
Incline sit up
Back raise
Leg raise
Step mill
20 mins - level 7
Meal 1
2 scoops protein blend, 1 scoop cytogainer, handfull of walnuts
Pre WO
1 serving extend, 5 grams creatine
During WO
same
Post WO
4 omega 3 eggs, sun-dried tomatoes, handful of pine-nuts, salsa, glass of milk
[quote]Element_26 wrote:
Man, those deadlifts were impressive. Nice work![/quote]
Thanks Bro! I haven’t checked your log in a while to see how you did at the meet
[quote]whup wrote:
[quote]Element_26 wrote:
Man, those deadlifts were impressive. Nice work![/quote]
Thanks Bro! I haven’t checked your log in a while to see how you did at the meet[/quote]
It went pretty well thanks. I went 170/130/215 (I’ll do the maths for you: 374/286/473).
They were PRs in the bench and deadlift, and I loved every minute of the day! I was a little disappointed to miss 180 in the squat, but given how badly my squatting had gone in training in the weeks before the meet, I can’t really complain.
There’s a video of the meet in my log.
[quote]Element_26 wrote:
[quote]whup wrote:
[quote]Element_26 wrote:
Man, those deadlifts were impressive. Nice work![/quote]
Thanks Bro! I haven’t checked your log in a while to see how you did at the meet[/quote]
It went pretty well thanks. I went 170/130/215 (I’ll do the maths for you: 374/286/473).
They were PRs in the bench and deadlift, and I loved every minute of the day! I was a little disappointed to miss 180 in the squat, but given how badly my squatting had gone in training in the weeks before the meet, I can’t really complain.
There’s a video of the meet in my log.[/quote]
Fan-fuckin-tastic! Good job man, congrats! I’ll watch the vid now
SUN
Foam roll
BRBL deadlift
135 x8
225 x4
315 x3
belt/chalk
405 x5
455 x3
475 x3
500 x1 felt light and moved fast
I haven’t pulled in two weeks and the break was very beneficial
BRBL shrugs - straps
365 x10
405 3x10
HS iso-lat pulldown
1 plate, 1 35 x10
+25 x8
+25 2x8
Drop set x8
-25 x8
-25 x8
Chest support row - Body masters
Drop set
3 plates x10
2 plates x10
1 plate x12
Neutral grip chins
2x10 x6 x5
Standing calves
Foam roll
Foam rolled the hell out of myself
Bench from pins - slight incline - full ROM
135 x8
185 x5
225 x5
245 x5
265 x5
275 x3
Cluster
185 3x5 10 sec rest
HS iso-lat decline
drop set
4 plates x10
3 plates x10
2 plates x10
1 plate x10
A1) low to high fly
A2) high fly
Some curls
Stretch out
[quote]whup wrote:
BRBL deadlift
500 x1 felt light and moved fast
I haven’t pulled in two weeks and the break was very beneficial
[/quote]
Dude, nice!
[quote]grettiron wrote:
[quote]whup wrote:
BRBL deadlift
500 x1 felt light and moved fast
I haven’t pulled in two weeks and the break was very beneficial
[/quote]
Dude, nice!
[/quote]
Thanks, my man!
Foam roll
Front SQ
95 x8
135 x8
185 4x8
Walking DB lunge
75 2x12 steps
85 x12 steps
A1) HS leg curl (70) 3x10
A2) Back raise (25) 3x10
DB Split SQ - 40s 2x6
A1) Incline sit up 3x10-12
A2) leg raise
A3) Standing calves
Foam roll…again
I’m becoming a foam rolling junkie. It works great though. I’ve noticed more range of motion, and an overall better feeling of my muscles using it before training, and much less muscle soreness following training. Even though it looks like I’m making love to the floor…chicks dig it!
Sat
Foam roll whole body
Deadlift
135 x5
225 x5
315 x3
belt/chalk/loud music on MP3/gum/shoeless
405 x3
455 3x3
BRBL shrugs - straps
405 3x12
HS iso-lat pulldown
1 plate x8
2 plates x8
Drop set
2 plates, 1 25 x8
2 plates x8
1 plates x8
Chest support row - Body masters
Drop set
3 plates x10
2 plates x10
1 plate x12
Circuit:
Incline sit up 2x15
Leg lift 2x15
Planks 15 secs each side, 15 secs front
Standing calf 2x15
Foam roll back
MON
Foam rolled the hell out of myself
Bench from pins - slight incline - full ROM
95 x8
135 x5
185 x5
225 x5
245 x5
265 x5
Cluster
185 4x5 10 sec rest
HS iso-lat decline
drop set
4 plates x10
3 plates x10
2 plates x10
1 plate x10
High cable fly 60 3x12
Strive curl machine - 5 settings - 70 5x8
Concentration curl 35 3x8
Foam roll whole body
ArcTrainer 10 min
Front SQ
95 x8
135 x8
195 x5
205 x5
225 x5
235 x3
Walking DB lunge
75 x20 steps, x18 steps
Pull thru 3x10
Circuit: 3x10-15
Incline sit up
leg raise
Planks 15 secs each side, 15 secs front
Standing calves
ArcTrainer 10 min
“Tigers love pepper, they hate cinnamon”
Haha, “What do tigers dream of, when they take their little tiger snooze?”
Good liftin
THUR
Diesel crew: The Feel Better Right Now Shoulder Exercise Combo, scap wall slides
Seated OH pin press - chin level
95 x5
135 x5
185 2x5
Drop set
175 x5
165 x5
115 x5
Landmine OHP - one arm
70 2x8
80 x8
Seated face pull
150 3x10
SS
Rear delt machine - Body Masters
120 3x10
DB side laterals
35 3x10
Close GBP - paused - ring finger in smooth part
155 2x10
175 x8
Lying DB ext
40 2x10
SS
Cable PD
110 2x10
The Feel Better Right Now Shoulder Exercise Combo
Stretch
[quote]Gmoore17 wrote:
Haha, “What do tigers dream of, when they take their little tiger snooze?”
Good liftin[/quote]
Awesome Movie. Thanks man
FRI
Diesel crew shoulder exercise combo
Hang clean
95 2x5
135 2x5
155 3x5
Pendelay rows
155 2x8
185 2x8
Cable PD
180 x8
200 x8
220 2x6
HS iso-lat low row
2 plates x10
drop set
x 10
1 plate x10
Rev curl
70 4x8
Circuit: 3x12-15
decline sit up
back raise
leg raise
planks: side and front 15 sec
calf raises
Foam roll
“Reject a woman, and she will never let it go. One of the many defects of their kind. Also, weak arms.” Dwight Schrute
“How would I describe myself? Three words: hard working, Alpha Male, jackhammerâ?¦mercilessâ?¦insatiableâ?¦” DS
MON
ArcTrainer 15 min
Front SQ
95 x5
135 x5
205 x5
225 3x5
Box SQ
315 x10
405 x8
Walking DB lunge
75 x12 steps, x18, x19
SS
HS leg curl
70 x10
85 x10
105 x8
Calves, seated and standing
405 box squat for 8 after a set with 3 plates AND after front squats?! Nice work dude, very nice.