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[B]Back[/B]
[B]DB rows[/B]
50s x 8
70s x 6
85s x 8
85s x 8
85s x 8
[B]Meadows rows[/B]
35 x 10
45 x 10
55 x 10
[B]Conventional deadlift[/B]
135 x 5
205 x 3
255 x 3
cluster set, 10 sec rest between each rep
305 x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 (10)
[B]"stretchers" - lat pulldown variation[/B]
70 x 10
80 x 10
90 x 10
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[B]Cardio[/B]
Jog/walk interval
yesterday: 1 mile / 14:40
today : 1 mile 13.38
calves are getting better.
today I also did
20 minutes stationary bike
15 minutes elliptical
45 minutes moderate tempo basketball shootaround
all fasted, while drinking leucine/bcaa's.
bodyweight today: 252
l
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[QUOTE=Torrtrefireto;1005869253]What is a stretcher?[/QUOTE]
[youtube]-hWBCW8V_U0[/youtube]
awkward at first, felt good after deadlifts
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[B]Chest/arms[/B]
Buddy had the day off work so we hit the gym up.
I'm trying to mix things up do things i've never done. We did legs the other day and seriously, lunges with like 20lb db's killed me.
also I killed back last night, and few days ago hit up some overheads and got a easy 155 x 5 and then did a **** ton of behind the neck pressing for reps and lots of shoulder work. I'm just not gonna log all of it.
[B]Bench Press[/B] no lockout, bottom end reps
45 x 30
95 x 20
135 x 20
145 x 20
155 x 20
165 x 15 closegrip, lockout but invisible 2 board
[B]DB Incline bench neutral grip[/B]
50's x 12
60's x 12
65's x 12
50's x 8
I paused all these
[B]DB Flys on flat bench[/B]
20s x 12 x 3
I've actually never done these before. light but i tried keep good form and get good squeeze at top
[B]DB Overhead Extensions (single db/double hand)[/B] super setted this with the curls
45 x 12
45 x 12
50 x 12
60 x 12
got a good stretch and slow negative on these
[B]EZ bar curls standing[/B] supersetted with above
40 x 10
40 x 10
60 x 10
80 x 10
hard squeeze at top followed by 5 second negative.
[B]Tricep Pushdowns V bar attachment[/B] supersetted with curls
50 x 50
70 x 20
110 x 20
150 x 15
170 x 15
i was cheating a little bit
[B]Rope attachment hammer curls[/B]
40 x 30
50 x 25
70 x 15
50 x 15
50 x 15
arms felt like they were gonna explode.
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Big couple workouts man! Keep it up!
you and those cluster sets are insane haha
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[QUOTE=Filmbuff81;1007048923]Big couple workouts man! Keep it up!
you and those cluster sets are insane haha[/QUOTE]
thanks bruh!
[B]Deadlift training[/B]
[B]conv[/B]
135 x 5
135 x 5
210 x 5
230 x 5
250 x 5
270 x 5
285 x 5
[B]Leg curls[/B]
105 x 8
155 x 8
175 x 8
[B]Calf Raise[/B]
90 x 10
90 x 10
[B]45* back riase or w/e[/B]
BW x 10 x 3
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log it you lazy ****.
looks like your having fun! I really enjoy all the bb accessory I do, makes me think I might enjoy BB some day in the future. i'm just not in the position to eat good financially.
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[QUOTE=xRequiem;1008668573]log it you lazy ****.
looks like your having fun! I really enjoy all the bb accessory I do, makes me think I might enjoy BB some day in the future. i'm just not in the position to eat good financially.[/QUOTE]
yeah I am having fun. Training heavy and hard but in a different way. i will be still building deadlift and overhead through heavy 5's but mostly doing bodybuilding stuff throughout the week and starting to run (jog) a bit.
Chest/shoulders sessions from yesterday i forgot to log:
[B]Flat bench Dumbbell press[/B]
30s x 10
40s x 10
50s x 10
75s x 8
85s x 8
95s x 6 [B]PR[/B]
[B]Overhead Press[/B]
45 x 10
95 x 5
135 x 5
155 x 5
[B]Overhead Pin press from forehead[/B] deadstop each rep
135 x 8
155 x 5 x 3
[B]Bradford press[/B]
95 x 5 x 2
[B]Behind the neck wide grip no lockout[/B]
75 x 12 x 3
[B]Dip machine[/B]
forgot the weights but increased each set
x12
x10
x8
x6
x6
x6
[B]Rear delts on pec deck[/B]
3 sets of 12
shoulders, pecs, triceps: destroyed
I really wanna try to press the 105's but i need spotter help get me in position. those dumbbells are crazy. I've never tried to go heavy before but I got 95s for 6 so i will call it a PR I think i can get the 100's or 105's for 5
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[B]Sunday session[/B]
last night went and did some light cardio and light leg stuff I meant to do after deadlifts..
Leg extensions, glute kick backs, single leg machine press, more curls, and a finisher of 100 rep extension set
today wwanted to hit back a little bit since 5x5 on deads wasn't enough.
[B]Widest grip Lat pulldown[/B] squeeze and hold at bottom, let lats stretch at the top
70 x 12
85 x 12
100 x 12
[B]Single arm low rows[/B]
50 x 8 x 2 each arm
[B]Hammer strength ISO lateral High row[/B] single arm movement
45 x 15
90 x 10
135 x 8 (3 plates)
[B]Treadmill[/B]
3.0/5.5 mph ~15 something minutes.
hungry as can be.
[B]bodyweight update: 249[/b]
successfully cut 8-9 lbs so far. Holiday damage control.
lol Day of returning from my puerto rico trip= 242
august 17: 275
december 14: 242
January 5: 258
january 13: 249
so happy to be back down in the 240's again. I think i gained 2-3lbs LBM in that 3 week mini bulk lol. Really gotta make the psuh into the 230's now. 242 was close, i really could have made great progress but fell off the wagon diet and cardio wise (luckily i train like a beast regardless in the gym). It was quite a ****ing tease to be honest.
EXTREMELY motivated.
Also signed up back for college. gonna knock out a couple classes at the community college starting in feb and then i'll be in the bachealor program for business come fall time. Pumped up about it. Next step is to find part time job.
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[QUOTE=xRequiem;1008668573]log it you lazy ****.
looks like your having fun! I really enjoy all the bb accessory I do, makes me think I might enjoy BB some day in the future. i'm just not in the position to eat good financially.[/QUOTE]
Cheap crock pot, roast, pork, etc. slow cook it and had it for like 3-4 days.
Or big bags of frozen chicken, spuds, and lettuce. Cheap healthy meals that will save you money vs eating badly.
You would have a heart attack comparing prices of food in the US and Canada.
Brb paying 1.50 for a can of coke.
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Workouts are looking strong and you'll get down into the 230s in no time.
Especially of you added some muscle then it'll make of even easier to drop the weight.
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[QUOTE=Filmbuff81;1009171513]Cheap crock pot, roast, pork, etc. slow cook it and had it for like 3-4 days.
Or big bags of frozen chicken, spuds, and lettuce. Cheap healthy meals that will save you money vs eating badly.
You would have a heart attack comparing prices of food in the US and Canada.
Brb paying 1.50 for a can of coke.[/QUOTE]
yep x million on crock pot idea.
Thats actually been part of my masterplan i keep failing to implement. I have a good stove/oven now(brand new), brand new grill, a crock pot.. It's actually cheaper for me to eat like a bodybuilder and spend 1-2 days a week preparing tons of lean meats, and veggies for the week ahead than to eat bad food by going out all the time (food in south florida is expensive).
i just got to learn how to be that disciplined lol.
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STRONG workout! Gunna be droppin weight easy! ;)
extremely motivated = A WIN!
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That's some fast weight loss. You should be motivated.
Congrats on getting back into the school thing! What kind of classes?
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[QUOTE=izzygrant;1009277393]That's some fast weight loss. You should be motivated.
Congrats on getting back into the school thing! What kind of classes?[/QUOTE]
^^^this what are you taking?
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[QUOTE=samsont;1009173043]yep x million on crock pot idea.
Thats actually been part of my masterplan i keep failing to implement. I have a good stove/oven now(brand new), brand new grill, a crock pot.. It's actually cheaper for me to eat like a bodybuilder and spend 1-2 days a week preparing tons of lean meats, and veggies for the week ahead than to eat bad food by going out all the time (food in south florida is expensive).
i just got to learn how to be that disciplined lol.[/QUOTE]
Yeah my wife and tend to be pretty good on that, but we've been getting lazy the past few weeks.
Me being sick disn't help.
A small roasting chicken will last you like 3-4 days too and doesn't take long at all to cook.
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[QUOTE=samsont;1005873613][youtube]-hWBCW8V_U0[/youtube]
awkward at first, felt good after deadlifts[/QUOTE]
Ah, I used to do something fairly similar
[QUOTE=Filmbuff81;1009171513]Cheap crock pot, roast, pork, etc. slow cook it and had it for like 3-4 days.
Or big bags of frozen chicken, spuds, and lettuce. Cheap healthy meals that will save you money vs eating badly.
You would have a heart attack comparing prices of food in the US and Canada.
Brb paying 1.50 for a can of coke.[/QUOTE]
Milk in Canada is incredibly expensive. 1 liter costs more than a gallon here. Every time I go to Markham I lose weight
[QUOTE=samsont;1009173043]yep x million on crock pot idea.
Thats actually been part of my masterplan i keep failing to implement. I have a good stove/oven now(brand new), brand new grill, a crock pot.. It's actually cheaper for me to eat like a bodybuilder and spend 1-2 days a week preparing tons of lean meats, and veggies for the week ahead than to eat bad food by going out all the time (food in south florida is expensive).
i just got to learn how to be that disciplined lol.[/QUOTE]Slow cooking is amazing man. I'm so glad I bought one
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[B]Chest/shoulders (yesterday)[/B]
Did some biceps and 45 min cardio in the AM, in the PM hit up the gym with my homie
[B]Dumbbell Incline bench[/B] 4 second negative, pause at bottom, squeeze at top
35s x 20
35s x 20
50s x 20
50s x 15
50s x 12
[B]ultra wide grip standing bb OHP[/B] chest to forehead, no lockout constant tension
45 x 12
65 x 12
65 x 12
[B]Pec fly machine[/B]
75 x 15
125 x 15
195 x 15
[B]Lateral raise on cable station[/B]
15 x 10 (ea. arm)
20 x 10
25 x 10
30 x 10
35 x 10
[B]single arm face pulls[/B]
30 x 15
40 x 15
50 x 15
[B]Pullups[/B]
BW x 1
BW x 1
[B]Machine Press[/B] get a 100 reps
105 x 20
105 x 20
105 x 30
105 x 15
105 x 15
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[B]Legs/Deadlift assistance[/B]
AM fasted leg training.. fun
[B]Seated leg curls[/B]
45 x 20
50 x 15
55 x 12
[B]Front squat[/B]
45 x 5
65 x 5
85 x 5
105 x 5
125 x 5
[B]Rackpulls[/B] these were very explosive, should call ti speed pulls
135 x 5
185 x 5
225 x 5 very happy with the speed on that set
[B]Stiff legged deadlift[/B] use 25's for greater ROM NO lockout, also had my heel'd oly shoes on so these sucked even light weight
95 x 6
95 x 6
95 x 6
[B]Single leg extension [/B]
30 x 12 (each leg)
40 x 10
50 x 8
60 x 6
light weights but i think highly effective session. can't wait until saturday.
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[B]Back [/B]
Got really sick last night and then again this morning. But started feeling better than ever sometime this afternoon, so I hit the gym up.
[B]Widest grip lat pulldown[/B]
75 x 12
90 x 12
105 x 12
[B]Single arm low row[/B]
65 x 8 x 2 each arm
[B]Meadows rows[/B]
45 x 6 each arm
55 x 6
65 x 6
75 x 6
[B]Elliptical[/B]
15 minutes
meh
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at least you're getting in there! Keep it up. Good inspiration to get my ass in gear and get in the gym tonight too.
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Pretty good for a sick day. Maybe the fasted leg training did you in :p
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[QUOTE=izzygrant;1010985743]Pretty good for a sick day. Maybe the fasted leg training did you in :p[/QUOTE]
honestly, 95% of my sessions are fasted in the AM. :) I just take aminos pre
nah, I think it was my body rejecting all the fried chicken parm, white bread, french fries, fried mozzerella I had last night.
Seriously, when I eat bad I feel ****ing terrible these days. I guess I have ate clean enough for long enough my body doesn't tolerate terrible foods anymore. Good incentive to keep a stricter diet.
[QUOTE=Filmbuff81;1010961393]at least you're getting in there! Keep it up. Good inspiration to get my ass in gear and get in the gym tonight too.[/QUOTE]
Yeah get in there bro.
It was actually an effective workout, with some cardio at the end even. Meadows rows are awesome..
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[QUOTE=samsont;1010991983]honestly, 95% of my sessions are fasted in the AM. :) I just take aminos pre
nah, I think it was my body rejecting all the fried chicken parm, white bread, french fries, fried mozzerella I had last night.
Seriously, when I eat bad I feel ****ing terrible these days. I guess I have ate clean enough for long enough my body doesn't tolerate terrible foods anymore. Good incentive to keep a stricter diet.
Yeah get in there bro.
It was actually an effective workout, with some cardio at the end even. Meadows rows are awesome..[/QUOTE]
I actually prefer fasted training as well, but everyone makes fun of me for it. I am mocked for my bcaa's.
Meadows rows... you keep doing all this stuff I've never even heard of.
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[QUOTE=izzygrant;1011001743]I actually prefer fasted training as well, but everyone makes fun of me for it. I am mocked for my bcaa's.
Meadows rows... you keep doing all this stuff I've never even heard of.[/QUOTE]
[youtube]kU7lbPQkeFc[/youtube]
thats meadows rows.
I really like them. similar to DB rows but completely different because the fixed axis. Almost like a T-bar row / DB row hybird
I got like srs exercise ADHD. I just try to continueally do more weight, reps on new movements then switch and then go back to them. always cycling through things. I feel really in-tune with my mind-muscle connection and how different movements hit my muscles, so i'm always trying new ****.
Lately with my training i'm really just trying to do things I don't like to do, or things I haven't done before and i feel like i'm getting stronger while recomping. I really wish I had access to a good gym and then i'd be doing all sorts of stuff. I used to goto a PLing gym and do westside before i moved and got hurt. used to speed bench and speed box squat against chains and bands. lifting at fitness center is boring as ****.
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[B]Shoulders[/B]
5's night bitches
Everything 30-45 second rest MAX
[B]Press[/B]
45 x 10
65 x 5
95 x 5
115 x 5
135 x 5
155 x 5 easy
135 x 5
[B]Behind the neck standing press[/B]
95 x 5
95 x 5
95 x 5
these are hard as ****
[B]Overhead Pin Press from forehead[/B]
95 x 5
115 x 5
135 x 5
medial delts were throbbing with pain and pump. felt crazy. I really wanted to do more but the pump was unbearable.
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Big session again awesome job!
I am going to try those rows when i finally get my ass in the gym.
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thanks!
[B]Deadlift training/hams[/B]
decided to go sumo and work on speed and explosions
[B]Sumo Speed pulls[/B]
135 x 5
155 x 1
175 x 2 x 10 sets
[B]2" block sumo speed pulls[/B]
205 x 3
225 x 3
245 x 3
all pretty explosive except for the last rep of 225 and the 245x3 set
[B]Hamstring curls[/B] 30 sec rest
60 x 8
80 x 8
80 x 8
[B]Cardio[/B]
60 minutes walking on slight incline treadmill
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[QUOTE=samsont;1011006423][youtube]kU7lbPQkeFc[/youtube]
thats meadows rows.
I really like them. similar to DB rows but completely different because the fixed axis. Almost like a T-bar row / DB row hybird
I got like srs exercise ADHD. I just try to continueally do more weight, reps on new movements then switch and then go back to them. always cycling through things. I feel really in-tune with my mind-muscle connection and how different movements hit my muscles, so i'm always trying new ****.
Lately with my training i'm really just trying to do things I don't like to do, or things I haven't done before and i feel like i'm getting stronger while recomping. I really wish I had access to a good gym and then i'd be doing all sorts of stuff. I used to goto a PLing gym and do westside before i moved and got hurt. used to speed bench and speed box squat against chains and bands. lifting at fitness center is boring as ****.[/QUOTE]
Cool. That feel when you have always trained at a commercial gym/the Y...
Nice new avi.