5/3/1 Bros In Arms!

[Nom Z]

Need more pics of cooking skills. All I know is that sweet potato pie lulz - but I'm interested in seeing how you recover week to week. Maybe it'll be just the change of routine that takes a bit to adjust, then you'll be cash money breaker over with a nine nine in a two thousand (juvenile?)
I don't even?
But really, I'm interested in seeing how this program progresses. You been eating quite a bit more then?

Sap!! My inbox has been empty without all those craiglist links trollol. Interested in seeing what this 'major overhaul' is - inb4 bout 350 front squats!! Looks like Jay is growing quickly - a good reason to be distracted from workouts for a while.

When will it be mine turn for beer. Oh wait, Saturday is tomorrow. Aww yeah! Hope everything is good down in the durrrty. Teach me how to incline? At least, I thought you were throwing up some nice numbers earlier in the year!

Right now my hips are sore as hell, and I have sumo deads off blocks, ****.

Last night made fried sweet plantains, beans n rice, Puerto Rican style balls of meat:

[AppleCat]

Right now my hips are sore as hell, and I have sumo deads off blocks, ****.

Last night made fried sweet plantains, beans n rice, Puerto Rican style balls of meat:

[IMG]http://i.imgur.com/2M7nx.jpg?1[IMG]

Lmao, my lyrics were off. And hnnghgh, mirin' meal! I want to guess that those meatballs were pretty spicy? They just look like they should be, and now I'm hungry. I typically only bake 3 lbs of chicken breast/thighs 2x a week and eat it for a few days but this is a nice looking little feast. Never had fried plantains though... wonder what my mind/tongue would think as it gives off a potato appearance, but would taste completely different.

Anyway, nice! And lulz sore hips + deads? Lulz. Foam roll + extra stretching/warm up? I'll admit I have been fortunate to have not had to deal much with soreness or fatigue over the course of my 2012 for the most part. Guess we know who's working hard.

[Nom Z]

Oh lawd, strong classic, brb listening to DMX next.

They weren't that spicy, GF cannot handle that much. Cayenne pepper and paprika give some heat though.

Plantains are like a starchy banana, let them over ripen and then fry them and they're sweet and delicious. One of my favorite foods.

[Nom Z]

Dry AM weight 185.6lbs

2/3 scoop Scream
1cap SNS Bulbine
6g SNS Citrulline Malate

Rower

CG Bench
45x30
95x10
+pause
135x5
185x5
195x5
195x5
195x5
195x5

Sumo Block DL 4" blocks
+from floor
135x10
225x3
315x3
+4" blocks
315x3
+belt
405x3
455x3
495x3
495x3
495x3
495x3
495x3
495x3

BTN Snatch Press
45x20
95x6
115x6
115x6
115x6
115x6

Chest Supported Row
95x10
135x5
135x5
135x5

If I'm able to walk tomorrow, I will be amazed, let alone do heavy low bar squats.

My hips no te gusta.

[TheStigIsBig]

Strong bench, so in for this!

[12ccopeland]

damn nom good work man; how you liking scream btw?

[Nom Z]

Strong bench, so in for this!

Good to have you brah, but that was the weakest lift of the day.

damn nom good work man; how you liking scream btw?

Thanks, Scream is good. I'd like to see the caffeine lower and some of the ergogenic ingredients higher, but overall pretty good.


1 scoop Focus XT
9g SNS Citrulline Malate

Low Bar SQ
55x10
55x10
55x10
145x3
145x2
195x2
235x2
235x2
+belt
325x1
355x3
355x3
355x3
355x3
355x3
355x3

Power Snatch
95x2
95x2
95x2
135x10x1

Clean Pull
245x3
245x3
245x3
245x3
245x3

Pullup
BWx22
+20x10

My glutes, hams, and hips were so beat going into today, I knew squats were going to be weak. Much needed recovery day tomorrow.

[TheStigIsBig]

Nice volume, but you know you can write 355 x 3 x 6 right? LOL

[Nom Z]

Nice volume, but you know you can write 355 x 3 x 6 right? LOL

Ya, volume has been intense this week. It looks more impressive all written out though bro...

Sweet shirtless ******** pic btw.

[TheStigIsBig]

Ya, volume has been intense this week. It looks more impressive all written out though bro...

Sweet shirtless ******** pic btw.

Are you a wizard???

[Nom Z]

Are you a wizard???

Friends with Nick dawg.

[mojo85]

Damn it was a long weekend, real busy and no a lot of sleep.

Legs:

Squats: 135x8, 185x6, 225x6, 245x6, 275x6, 275x7
Hamstring curls(2 legs): 130x10x2 (single leg) 80x8x2
Glute Ham raises: BWx6x4
Calve raises:180x15x4

Good workout, went for 275 and got 6 which I was real happy about then 7 on the second set which I was thrilled about! real happy about that. Forgot my camera so didnt get a video of it. The double leg curls went well but the strap gave way at 130 so had to lower down to 80lbs. Cheat day today...oven baked pizza and chocolate chip cookie dough ice cream. Baayyyuuuummmmm

[Cheap5.0]

Oh hai, thanks brah. Sorry to hear about the routine, how's the barn coming?

Barn is done as far as I am concerned, im not going to wire it up for a year since we may be moving to a bigger house/further into the sticks.

Sap!! My inbox has been empty without all those craiglist links trollol. Interested in seeing what this 'major overhaul' is - inb4 bout 350 front squats!! Looks like Jay is growing quickly - a good reason to be distracted from workouts for a while.

I know Katie has not been cruising the CL M4M in ages, ill tell her to get back on that just for you. Baby = grows like a weed. Id be lying if i said i didnt put off a few workouts to be with him. Ive been working a lot more (busy time of the year for us, plus we are "restructuring" on top of that), had to do some construction sht around the house after work the past 2 months in order to get the permits closed out on a few things i had open, and the head on jeep decided to sht out so in between all that i had to replace the head. Im finally done with all the construction, and automotive work. I should be able to work out 2X a week now lol....3 if i get lucky.

My back is super fubared, no tree fiddy front squats (was getting close too ). It gives me hell when i pick Jay up, let alone a BB. Im going to do the Jersey Shore routine (monday = arms and chest, Tuesday = arms and chest, Wenesday....). Thats the routine overhaul basically. Dropping from max effort, down to something i can complete in 30-40 minutes. Focus on benching/pull ups on alternating days with stuff like tricep presses, CGBP, chins, curls, etc to fill out the routines. Its not going to make me huge, but its better than skipping workouts because i dont have time.

Apple you still bulking son?

[Nom Z]

@Cheap, good luck with things. You invest in an inversion table yet?

Damn it was a long weekend, real busy and no a lot of sleep.

Legs:

Squats: 135x8, 185x6, 225x6, 245x6, 275x6, 275x7
Hamstring curls(2 legs): 130x10x2 (single leg) 80x8x2
Glute Ham raises: BWx6x4
Calve raises:180x15x4

Good workout, went for 275 and got 6 which I was real happy about then 7 on the second set which I was thrilled about! real happy about that. Forgot my camera so didnt get a video of it. The double leg curls went well but the strap gave way at 130 so had to lower down to 80lbs. Cheat day today...oven baked pizza and chocolate chip cookie dough ice cream. Baayyyuuuummmmm

Nice work brah.


2/3 scoop Scream
6g SNS Citrulline Malate

Rower

Low Bar SQ
55x3x10
135x3x3
225x2x2
285x1
+belt
325x1
355x7x3

Power Snatch
40kgx2
40x2
60x5x2

1.5hr break bc of classes, small snack.

Snatch Pull
135x3
215x4x3

BTN Push Press
135x6
175x5
175x5
175x5

RDL + Row
135x5
205x4x5

Long day.

[dopamine72]

small snack.

Can someone please explain to me what this means?

Nice squats brah

[Nom Z]

Can someone please explain to me what this means?

Nice squats brah

I can only carry so much to school brah, and only eat so much between classes and lifting. First session was fasted too.

Time to binge. Thanks.

[Cheap5.0]

Nomz; my parents have one...but i have not tried to use it since my back is fubared. I think i will though. Thanks for reminding my dumb ass.

[Nom Z]

Nomz; my parents have one...but i have not tried to use it since my back is fubared. I think i will though. Thanks for reminding my dumb ass.

It may help a lot, I have one and it feels amazing, try to get on it daily.

[BabyOilBrah]

Low Bar SQ
355x7x3

BTN Push Press
135x6
175x5
175x5
175x5

RDL + Row
135x5
205x4x5

Very nice brah. Will be trying those RDL/Rows today.

[dopamine72]

I know everyone's different. But there is no way in hell I could lift fasted. Cardio sure. Lifting hell no.

Are you really able to use the same intensity?

[Nom Z]

Very nice brah. Will be trying those RDL/Rows today.

Thanks, let me know how it goes, hard to keep up with your new log.

I know everyone's different. But there is no way in hell I could lift fasted. Cardio sure. Lifting hell no.

Are you really able to use the same intensity?

At first, no where near. But I adapted to it and completely used to it now, I don't have as much endurance for more than 1.5-2hrs, but that's getting to be too long anyways.

About half my workouts are fasted now a days bc of school and work, I hate forcing myself to eat in the morning. It's just more convenient.


Fasted
2/3 scoop Scream
6g SNS Citrulline Malate

CG Pause Bench
45x30
95x10
135x5
185x3
205x7x3

DB Curl
35x15
40x15
35x13
20x15

Way too early in the morning, felt uber weak, would have done 210-2155x7x3 as planned.

Ran out of time, 2hr break and food.

Clean DL
135x2x3
225x3
275x3
325x3
+belt
355x3
355x3
355x3
405x3

OH SQ
135x1
155x5
155x5
155x5
155x5
155x5
155x3

Supposed to be 6x5 on OH SQ, upper back and RC way too fatigued on the 6th set, stopped short, not worth the injury.

Got my soft tissue and adjustment done today, feels good man.

[dopamine72]

Yeah sometimes I have to force feed breakfast it sucks so I can relate. I did however start eating powdered donuts. You get those MFers with some milk and 1.5k cals for breakfast becomes a breeze.

How easy were those deads? 4/10?

OH squat volume is ridic, I can imagine that crazy upper back fatigue.

[mojo85]

Ive tried several times to do the early morning workout, feels great afterwards but in the gym I always feel weak as fukk. I need at least 2 hours for my body to wake up and get going.

Taking the rest of this week off, couldnt workout yesterday and tomorrow leaving for 2 nights for a business trip with no gym so its probably a good week to rest up. Dont really want to but if the week is bummed by it mind as well take it.

[Nom Z]

Yeah sometimes I have to force feed breakfast it sucks so I can relate. I did however start eating powdered donuts. You get those MFers with some milk and 1.5k cals for breakfast becomes a breeze.

How easy were those deads? 4/10?

OH squat volume is ridic, I can imagine that crazy upper back fatigue.

Hardest part is just maintaining clean posture, different from a conventional dead and I'm wearing oly shoes. 355 sets weren't that bad.

Killer, need more RC work.

Ive tried several times to do the early morning workout, feels great afterwards but in the gym I always feel weak as fukk. I need at least 2 hours for my body to wake up and get going.

Taking the rest of this week off, couldnt workout yesterday and tomorrow leaving for 2 nights for a business trip with no gym so its probably a good week to rest up. Dont really want to but if the week is bummed by it mind as well take it.

Ya it sucks, was already up for 2hrs anyways, anything before 11am, too early.

[dopamine72]

For rotator cuff work get a 2 plate SOHP.

Lifting right after waking up sucks because it takes time for your CNS to get going. That's what I read anyways. Makes sense to me.

Earliest I'll lift is about an hour after breakfast and the breakfast has to be well over 1000 cals. And I have to have EC stack. Only then am I 100%

[Nom Z]

For rotator cuff work get a 2 plate SOHP.
WAT
Lifting right after waking up sucks because it takes time for your CNS to get going. That's what I read anyways. Makes sense to me.
I think you missed the part that I was up for 2hrs already.
Earliest I'll lift is about an hour after breakfast and the breakfast has to be well over 1000 cals. And I have to have EC stack. Only then am I 100%

lol strong breakfast


2/3 scoop Scream
6g SNS Citrulline Malate
1cap SNS Bulbine

Rower

Oly SQ
45x2x15
135x2x5
225x2x2
275x1
+belt
325x6x5

Hang Snatch from below knee
95x2x2
115x2
135x7x2

Seated OHP
45x10
95x8
135x8
135x7
135x6

RDL
135x5
225x5
255x5
255x5
255x5
255x5

Dat snatching, been lifting with an oly buddy and it's getting way better. All 7 sets were fairly easy and not too ugly. So fatigued after though.

Time to get my turkey bloat on.

[BabyOilBrah]

Nice snatches n squats bro.

[Nom Z]

Nice snatches n squats bro.

Those squats were much harder than they looked, and snatch much easier. Gonna be able to start adding good weight to my snatch with my huge form improvement.


Dry AM weight 189lb

Came down with sore throat last night, didn't eat anything but a double bacon burger pre-wo, this wasn't fun:

1 scoop Scream
6g SNS Citrulline Malate
1cap SNS Bulbine

Rower

CG Bench
45x30
95x10
135x5
+pause
185x5
185x1
205x5
205x5
205x5 TnG
195x5 pause again
195x5
185x5

Sumo DL
135x10
135x3
225x3
315x3
+4'' blocks
315x3
+belt
405x3
455x3
505x3
505x3
505x3
505x3
505x3
505x3
505x3

BTN Snatch Press
45x20
95x2x5
115x3x5

Chest Supported Row
45x10
90x5
155x4x5

Grueling workout, bench was supposed to be 205x6x5. Even today's work sets are an improvement over the past few weeks with the drop. Block deads were hard, but all sets were nearly the same speed. Really getting more out of my hips. Ready to eat, rest, sleep.

[dopamine72]

So much volume. How many more reps did you have on the last set of deads?

SOHP makes your RC stronger. And I didn't miss the part about you being up for 2 hours I was responding to mojo85's post. # 1313

[Nom Z]

So much volume. How many more reps did you have on the last set of deads?

SOHP makes your RC stronger. And I didn't miss the part about you being up for 2 hours I was responding to mojo85's post. # 1313

Probably could have done 5 or so.