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11-20-2011, 11:22 PM #361
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11-21-2011, 01:51 AM #362
@ tripod sick benching and rackpulls brah. getting work done
@ dragonbrah your bicep peaks are insane. With your lat spread it looks like you might be flexing your traps a little, which stops you from being able to hit a wider lat spread. Keep practicing it, took me ages to be able to do it properly.
Strong benching too.
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11-21-2011, 06:41 AM #363
- Join Date: Jun 2011
- Location: California, United States
- Posts: 2,280
- Rep Power: 535
haha thanks! hopefully man...gonna be tough on a cut!
thanks bro and yeah im def. doing it wrong haha, will try to get it right next time! cant wait to really hit lats hard when i go back to bulking.
and thanks..my calculated 1RM before i came to the gym was 200, so i did that easy for 1 rep but then i thought i could squeeze out another one...i got it up but the spotter helped a little.
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11-21-2011, 07:38 AM #364
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11-21-2011, 10:39 AM #365
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11-21-2011, 11:16 AM #366
The most I had seen anyone bench in the 2.5 years that I ****ed around in that gym was 240lbs x 4 and that was by this 6'3" 220lb+ guy. He struggled lol. On my very last day this other big guy came in and barely banged out 264lbs x 5. It would feel so good to have the strongest bench that my friends and I have ever seen in that gym.
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11-21-2011, 04:12 PM #367
Morning Weight: 206.5lbs
Sleep: 5 hours + 2 hour nap
5/3/1 Cycle 4, Week 3, Workout D
Military Press
115lbs x 5
135lbs x 3
150lbs x 1 PR
****ing disappointed. I got 135x8 so I was expecting 3 reps. Got a second rep but I didn't take it all the way down so it doesn't count.
At this point I did the second exercise and I disappointed myself massively. A lot weaker than the last workout. I suspected that it was just today. I don't know if I was just too tired, if the cut was affecting me, if the chest workout from 2 days ago was taking a toll. Anyway, I could only manage 6 reps of lateral raises with 20lbs when I can normally do 18. What. The. ****.
Anyway, I decided to call it quits right there. I'll be changing leg day making it in between back and biceps and shoulders so I can get an extra days rest for my shoulders. I figure my chest day does more damage to my shoulder day than my shoulder day does to my chest day.
Let's see next week.
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11-22-2011, 07:19 PM #368
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11-23-2011, 01:14 AM #369
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11-23-2011, 05:53 AM #370
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11-23-2011, 09:05 AM #371
**** happens man. I'm putting it off as a bad workout because no way in hell can I do 135x8 and only get 150x1. I should have got 3 or maybe 4.
I reckon it was a combination of 4-5 hours sleep and extreme deltoid soreness from chest/triceps 2 days ago. At least it made me realize that I'm doing too much volume on my cut, especially since I'm working out each muscle group twice a week..
Chest and triceps later today. Going to see how many reps I can bang out with 215lbs with pause bench. If I get 4 reps, I'll consider it a PR over 210x5, and if I get 5 reps I'll be ecstatic. 3 reps or less and I'm going to rape the barbell.
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11-23-2011, 10:02 AM #372
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11-23-2011, 12:24 PM #373
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11-23-2011, 12:29 PM #374
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11-23-2011, 01:22 PM #375
Thanks for the support guys, but I didn't make 5 reps. My shoulders gave out once again (they need more time to recover) and I'm sick, so in that context I think today went pretty well. I'm resetting all my PRs to the lifts I make this week, for my cut.
Morning Weight: 205.5lbs (water weight dropping)
Sleep: 8 hours
5/3/1 Cycle 5, Week 1, Workout A
Flat Barbell Pause Bench
155lbs x 5
185lbs x 5
215lbs x 3 PR
The 185 set felt so heavy that I knew I wasn't even going to hit 4 reps with 215. Shoulders are the main cause of the lower lifts today. I really need to reconsider the volume I have on my shoulder day. Hopefully they will recover over the next couple of days and I should be back to normal next week.
Iso-Lateral Incline Chest Press
240lbs x 10 PR
220lbs x 5
190lbs x 8
190lbs x 6
190lbs x 8
This got hard so fast. I've also dropped the rest periods for all accessories to 1 minute and 30 seconds as Wendler states.
Hammer Strength Dips
225lbs x 10 PR
225lbs x 10 PR
225lbs x 10 PR
225lbs x 10 PR
225lbs x 10 PR
This got easier somehow. This was a confirmation for me because there really wasn't as much deltoid usage in this exercise as the others and this was REALLY REALLY easy. I honestly think I could have got 20 reps if I went for it.
Gym closed tomorrow, so I'll just have to do bodyweight squats and stuff for my leg workout. Just so you know, it has now been 4 months since my lower back injury and I feel I'm ready to get back into squats so from next week onwards, when the gym is open, I'll be back to my regular squats and legs workout.
Edit: On a positive note, I wore a sleeveless to the gym today and I looked so much bigger than before. I looked pretty darn big, if I may blow my own horn (no homo).
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11-23-2011, 01:24 PM #376
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11-23-2011, 01:29 PM #377
Thanks a lot mate!! Means a lot. I hope so.. I've got a serious cold and I haven't been sleeping well for other really weird reasons (I've been producing a lot of saliva so I have to swallow it every 5 seconds. Don't really pay attention to it during the day but when I try to sleep it distracts me and I just can't. I went to bed at 12pm the other day and couldn't sleep until 4am LOL.). Doctor says it might be related and but he said he wasn't sure at all. Will be seeing a more specialized doctor next Tuesday but I hope what he gave me works because it is REALLY annoying me at night.
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11-23-2011, 01:39 PM #378
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11-23-2011, 01:58 PM #379
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11-23-2011, 02:09 PM #380
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11-23-2011, 02:32 PM #381
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11-23-2011, 02:49 PM #382
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11-23-2011, 03:34 PM #383
- Join Date: Jan 2009
- Location: Oxford, Michigan, United States
- Age: 32
- Posts: 7,646
- Rep Power: 5535
lookin jacked in the tanks always a good feel bro
"I am fueled by all forms of failure. I paid the price so I'll take whats mine!"
"Obbession is a word the lazy use to describe the dedicated"
"The only easy day was yesterday"
My Log: http://forum.bodybuilding.com/showthread.php?p=359214151#post359214151
~~Brothers of Iron~~
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11-23-2011, 03:41 PM #384
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11-24-2011, 12:21 PM #385
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11-24-2011, 12:24 PM #386
- Join Date: Jun 2011
- Location: California, United States
- Posts: 2,280
- Rep Power: 535
Happy thanksgiving everyone! my gym was open from 8-12pm today so decided to get a quick leg/shoulder workout plus cardio...****ty workout tho.
Legs/Shoulder
Squats (relaized i wasnt going parraell before...corrected my form)
135x5
185x4
170x4
DB Shoulder Press
60x4
55x5
50x6
did 40 mins on the elliptical as well
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11-24-2011, 12:47 PM #387
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11-24-2011, 01:54 PM #388
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11-24-2011, 03:04 PM #389
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11-24-2011, 06:20 PM #390
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