[quote]Element_26 wrote:
405 box squat for 8 after a set with 3 plates AND after front squats?! Nice work dude, very nice.[/quote]
Thank you sir! I was feelin’ my oats, sore today though
WED
Diesel crew shoulder warm up
Scap wall slides
Much more volume today
Incline DB bench - neutral grip
40 x10
50 x10
70 2x10
80 x10
85 x10
BB floor press - paused
185 2x10
195 3x8
Weighted push up - drop set
2 plates on back x20
1 plate x5
BW x4
Some curls
Circuit:
decline sit up 3x15
leg raise 3x15
planks; sides and front 3x20 sec
ArcTrainer 20 min
Diesel crew shoulder warm up, scap wall slides
Seated OH rack press - chin level
95 x8
135 x8
185 3x8, x10
Land mine press
70 x8
80 x8
90 x8
Behind the back upright row - smith machine
95 x10
135 x10
155 2x10
SS
DB side lateral
30 2x10
35 2x10
Bench dips - plates loaded on legs
90 x15
135 2x10
Drop set
135 x10
90 x10
45 x10
OH tri ext - body masters
135 3x10
FRI
Seated OH rack press - chin level
95 x8
135 x8
185 x5
195 x5
225 x4 x5
Land mine press
70 x8
80 x8
95 x10
Behind the back upright row - smith machine
135 x10
155 x10
175 x10
SS
DB side lateral
35 2x10
40 x10
Bench dips - plates loaded on legs
3 plates x10
4 plates x10
Weighted dips
2 plates x6 x8
OH tri ext - body masters
130 x10
150 x8
170 x8
Treadmill cardio:
5 min walk warm up 3.5
5 min run 6.0
HIIT
1 min walk
30 sec sprint 6.5 x2
1 min walk x2
30 sec sprint 9.0
5 min walk cool down
I need to change the title of my log. Any suggestions?
Whup’s attempt at liftin’
Free mustache rides
I’m not a doctor, but I’ll take a look
Not following a program
Its my sexy body. I do what I want
How Big’a Boy Are Ya?
Colorado beefsteak boogie
You went incognito for a while there… welcome back.
[quote]grettiron wrote:
Colorado beefsteak boogie
You went incognito for a while there… welcome back.[/quote]
Thanks man. I went on vacation for a week in the sunny state of AZ. Loved it!
That’s a great f-n title!
Yesterday:
Hill sprints x12
1st time this year. Damn, they were tough
Today:
DL,
135 x8
225 x8
315 x8
405 x5, x10
Felt like I could of pulled 15 or more, but 10 will do. Wasn’t planning on going heavy
BB shrugs w/ straps
405 2x12
455 x10
Pendalay rows
185 3x8
Neutral grip chins
4x8
Circuit: 3x10
Seated tibia
seated calves
standing calves
Good Monday session! My tri’s are still sore from hitting them on Friday, think I’m gonna keep weighted dips in the rotation
[quote]whup wrote:
405 x5, x10
[/quote]
Gahhh you bastid! Clipped mine by a rep! Good work though, keep tearin’ it up 
TUES 04-06
Foam roll
Diesel crew Shoulder stuff
Scap wall slides
Incline DB bench - neutral grip
35 x10
50 x10
80 x8
90 x8
BB floor press - paused
185 2x10, 2x5
Weighted push-ups
2 plates x21 one rep more than last time
1 plate x18
Few sets of curls
Stretch out
Diesel crew shoulder stuff
Scap wall slides
[quote]grettiron wrote:
[quote]whup wrote:
405 x5, x10
[/quote]
Gahhh you bastid! Clipped mine by a rep! Good work though, keep tearin’ it up
[/quote]
Thanks brotha!
The eyes are the groin of the face
FRI
Diesel crew shoulder stuff
Seated OH rack press - chin level
95 x8
135 x8
185 2x8
195 x8
Land mine press
90 x10 x8 x6
Giant set: 3x10
-
Seated face pull - 150 (stack)
-
Rear delt machine/Body masters - 120
-
DB side lateral - 35
HS dip machine
2 plates, 1 25 2x10
SS
OH tri ext - body masters
130 x10 x8
ArcTrainer
20 mins
Resistance starts at 20 and I work up to 40 and then back down to 20
Meal 1
Packet of tuna; 30g protein
Hand full of sunflower seeds and wall nuts
1 banana and kiwi
50 mg zinc
joint supplement
Big-Cup-o-green tea
Dirty pre-workout
Train
5g creatine
2 servings extend
Post - meal 2 - 60g protein, 45g carbs
2 scoops cyto gainer
1 scoop protein
2 fish oil caps
Meal 3
4 omega 3 eggs, salsa, sun dried tomatoes
Sugar snap peas
Hand full of sunflower seeds and wall nuts
Joint supp
Meal 5
30g protein blend shake
2 fish oil caps
Meal 6
30g protein blend shake
2 fish oil caps
Meal 7
2 cheese burgers (sans buns) at a BBQ
Before bed
2 servings of extend
50mg zinc
Joint supp
2 fish oil caps
I drink fresca, all flavors, with my meals
The fact that I’m impressed with your training goes without saying, but I’m particularly in awe of your dietary habits, man! Out of interest, how much do weigh right now?
[quote]Element_26 wrote:
The fact that I’m impressed with your training goes without saying, but I’m particularly in awe of your dietary habits, man! Out of interest, how much do weigh right now?[/quote]
Thanks a lot, brotha! I’m sitting around 205 because I’m doing so much conditioning. My heaviest was 220 last year, but I was wasn’t in good shape at all.
I started a new log, because I’m not actually training with 5/3/1. Its called Whup’s bidness