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yeah i think thats why im having a bit of trouble with it. if i were still working and didn't have to care after 6 o clock at night id be doing the 5 day routine, unfortunately with grad school all...

does anyone have any good link to a 4-day version of this routine?

im in grad school and don't have much time for lifting so im looking to do heavy days mon/tue and hypertrrophy days thurs/fri. i...

Final numbers of the 4th macro on GST. Loks like I screwed up the numbers in my last post, this should be right

September 29, 2010

Pulldowns
100 by 10
130 by 8
160 by 6
175 by 4
190 by 2

Haha thanks but nah, that's a combo of angle/old pic. I was def carrying some stomach fat at that point and it was about halfway through a 6-month bulk when I was around 190. Got up as high as 208...

Hey everyone, been less active posting recently but I'm near the end of my 4th macro and wanted to get Ryan and everyone else's opinion on a couple things.

First off, weight progression on core...

Alright let's do this...

September 18, 2010

Squats
45 by 10 WU
135 by 6 WU
185 by 4 WU
225 by 2 WU
245 by 5

Thanks man. Still hitting the weights just adjusting to the new schedule of grad school so I haven't been as great at updating my journal. 2 more workouts left in my 4th macro, updates coming later...

I average a size 11 in most shoes but since they might be more common around here my Chucks are a 10. For the Vibrams I got a 42. I definitely recommend trying them on first though because it all...

Lol I'd like to hear the story behind this one.

On another note I know there's been a lot of talk about workout shoes and the 5 Finger shoes (the foot gloves) have come up a couple times. I...

September 16, 2010

BB Bench Press
45 by 10 WU
95 by 8 WU
115 by 6 WU
135 by 4 WU
155 by 2 WU
175 by 1 WU
175 by 7 (new 1RM = 216)

A great tip I picked up that has really helped my back work is to pause at the contraction portion of the movement. Your contraction should be stronger than concentric (muscle shortening) movement...

Back from DC and back in action...

September 9, 2010

Pulldowns
75 by 10
105 by 8
135 by 6
165 by 4
195 by 2

Updates updates updates...

Micro 1-Press

BB Bench Press
45 by 10 WU
95 by 8 WU
115 by 6 WU
135 by 8
135 by 8

Saw him live at the Hollywood Bowl a few years back and he did Darkside of the Moon start to finish, amazing. Was just there this last week and I kept thinking back to what an amazing concert that...

Thanks a lot man! I've never filmed my lifts before nor had anybody besides the random guys I know at the gym critique my form so I was nervous to post it here. All the great feedback makes me feel...

Posted it in the GST thread already, but here's the vid. Once again thoughts on form? From what I can see maybe my back isn't as rigid/arched as it should be?

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Also a pic of the...

Wonder what the macros are like in chalk?

Here's the vid, soundtrack is for you Kil and what I was actually listening to at the time ;) Once again thoughts on form? From what I can see maybe my...

Alright, with plenty of talk about my DL today thought I'd post this from my journal...

August 23, 2010

DL
45 by 10 WU
135 by 8 WU
185 by 6 WU
225 by 4 WU
275 by 2 WU
315 by 1 WU
365 by 1 WU

Probably a good way to put it. I've hit 3 of my 4 targets for this macro so far and I'm the most confident in my DL as long as my grip holds up (first set will be strapless, other 2 strapped). Just...