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Ok to start out ive been going off the fact that you lose fat in the morning by jogging on an empty stomach because it uses stored energy instead of the food you ate recently. Is this statement true...

Here are the main points to what i am doing:

I run on the treadmill for 25 minutes at at level 7.6 (7.6 miles an hour) 3 times a week in the morning

I play basketball for at least 2 hours a day...

I maxed out today on squat and it really wasnt as good as last time. I got 305 this time and last time i got 335. I dont think i went // for the 335 though because thats 30 lbs more than i did today...

DE Bench

Bench - 9 fast triples w/ three different grips w/ 135lbs

Push press - 115 4x5

Bent over BB row - 155 4x6

Floor press - 155 - 3x4, then 135 - 2x5 (CG)

DE Squat

Squats - 8 fast doubles w/ 185lbs

SLDL - 1x10 w/ 225, then 3x6 w/ 315

G/H raises w/ 45lbs - 4x8

Shrugs w/ 100's - 2x8

ME Bench

CG Bench
95x10
135x5
155x1 (How pathetic)
155x3
195x0 (F'd up)

- I had basketball today and already knew i would be tired in this workout and this just shows how much cardio can...

Ha ya it was scary; and thanks for the good luck

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ME Squat

Parellel wide stance
95x5
135x3
155x3
175x3

ME Bench

CG Bench

95x8
115x8
145x6
155x3
165x1
185x1

Ive forgotten to update for about a week so im starting again...

ME Squat

16 inch stance, 1 inch below // box squats

45x10
95x5
135x5
155x2

ME squat

Close stance medium height box squats

45x10
135x5
155x3
175x1
185x0

CG bench

45x10
95x5
95x6
135x5
155x5
175x1
185x1 - old PR
195x0

thanks for the sight.

I do not know what a hassock squat is though, can someone explain this to me please. thank you.

Can anybody think of any more ME excersizes for squat and bench:



- For squat i have:

Box squats, GMs, rack pulls, deadlift.

- For bench I have:

thanks for the comments bro
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DE Bench

Speed Bench 8x3
Heavy Supplementarys:


CG Bench - 145lbs

he deserves that shiit. Thats pretty gay that he laughed at you like that. its pretty dickk.

good lifts bro.

You should have gone agg on those kids though, open up a can of woop ass on em. good job though. peace

ME Bench

Floor Press
45x15
135x7
155x6
185x1
195x1

195 took about 8 seconds so i figured that that would be my max and i would probably fail at 205.

ME Bench

CG bench
95x12
135x5
145x4
155x3
175x1
185x1 new PR
195x0

ME Squat

Squat

55x6
145x5
195x3
245x2
295x1
315x1

DE bench (felt sore in pectorals)

Speed Bench - 8x3
CG bench - 155lbs - 4x6
Bent over BB rows - 155lbs - 4x6
Push Press - 115lbs 4x6

Comments - besides the sore chest everything went smooth....