Click here for pics of squat booty

[koyongi]

You're gonna end up outsquatting your dead. All you can eat Korean BBQ makes me jelly.

I don't think I'm anywhere close to that...I could still pull 290 for a set of 5...sumo, at least.

This morning, ran a couple of miles in the hotel fitness center, did some abs.

[koyongi]

Extreme Fit @ Vessels

Then,
Squats: 5@150, 185, 220, 255, 1@290
Bench: 5@115, 140, 170, 195, 1@220
Rows: 5@135 (x5)
Back extension: 10@25 (x3)
Decline abs: 10@25 (x3)
Lateral raises: 10@10s (x3)

Not bad for being a pint low.
Did set a new PR on BP, though. 96/65

[koyongi]

Ran/walked 3.7 miles, 48 minutes.
Ran a mile, walked half a mile, ran a mile, walked half a mile, ran half a mile, walked the rest.

[koyongi]

Front squats: 5@120, 150, 180 (x2)
OHP: 5@75, 90, 100, 90
Deadlift: 5@195, 230, 1@265
GHR: 4x10
Band ab pulldowns, orange: 3x15
Arnold press: 10@20s, 25s, 30s
DB shrugs: 20@50s (x2)

[koyongi]

This morning, got up and ran.

Dynamic warmup-type stuff.
Sprint 100m-ish, walk back, repeat x10.

On the way back home, the construction workers next door were blasting "What is Love?"
Really?

[koyongi]

Yesterday:

Ran a little over a mile on really, really big hills.
10 trips up 2 stories of stairs.
A few hours of various handling/spotting/judging activities


Today, random stuff day:

Squats: 30@135, 20@155
DB bench: 8@50s (x3)
Pull ups: 3x8
Arnold press: 8@30s (x3)
Tire flips, full of water: 15 with varying breaks
Box jumps, 30": 10

And here's my first set of squats, just for fun. Actually, it wasn't much fun, it was boring.

[dtaps24]

Nice squatzors. Don't forget to give Jordan his shorts back before Puddin Day though.

[Big Sexy J]

Nice squatzors. Don't forget to give Jordan his shorts back before Puddin Day though.

My shorts aren't that short you bald ****.

P.S. Becky and I wouldn't fit into the same shorts, her ass is way bigger than mine.

[koyongi]

Nice squatzors. Don't forget to give Jordan his shorts back before Puddin Day though.

My shorts aren't that short you bald ****.

P.S. Becky and I wouldn't fit into the same shorts, her ass is way bigger than mine.

I've got an extra pair if Jordan wants them...


Westside!

Preworkout:

CGBP:
5@45, 85, 105, 125, 145, 165

ME lower:

Box squats, parallel box, 50# chains, squat bar:
5@bar
5@105
3@145
3@165
3@185
3@205
3@225
3@235

Block pulls, 4", sumo:
5@135
5@225
5@275 (x5)

GM, narrow, squat bar:
10@bar
10@105 (x3)

GHR:
3x15

Pistol squats:
3x10 per

Decline abs, 25# hat:
3x10

Chin ups:
2x5

[koyongi]

Yoga at work.

Today's funny word: The instructor says we have "spores" in our bones (instead of pores).

After work:
Track running:
1 lap at a slow jog, 1 lap at a run.
2 miles, 19:00.

15 tire flips

20 box jumps (30")

[koyongi]

Squats:
5@55, 155, 175, 195, 215, 235

CGBP, 50# chain:
5@bar
5@95
5@115
3@135
1@155
1@165
1@175
5@135

Swiss bar rows, narrow grip:
10@bar
8@85
8@105 (x3)

DB incline bench (low incline):
8@50s (x3)

Pull ups, one small chain:
3x5

Skullcrushers, 50# chain:
5@bar (x3)

HSPU:
2x8

Face pulls, monster mini:
2x10

[koyongi]

Sprints this morning:
Ran a lap of the neighborhood, then did 20 seconds sprinting, 40 seconds walking. x10

[koyongi]

Speedy squats, parallel box, squat bar, mini band:
some@bar
5@105
2@145 (x10)

Speed pulls, sumo, short mini band:
1@135 (x8)

GHR, 10# DB behind head:
3x10

Planks:
5x1 min

Band yes machine, double monster mini:
3x20 sec

[Link815]

You're the best sister ever.

[Link815]

April Fool's.

[koyongi]

You're the best sister ever.

YAY!

Speedy bench, double micro mini, imaginary 1/4" board:
some@bar
3@95 (x6, varying grips)
3@115 (x3, varying grips)
3@135 (x2, varying grips)

Slingshot, double micro minis:
10@135
8@185 (x2)

One arm DB rows:
10@60 (x3)

DB OHP:
8@40s (x3)

Pull ups:
3x8

Mini band press downs:
3x15

Wrist roller, 5#:
2 over, 2 under

Tire flips:
3x5

Push ups:
3x10

[gbg]

[koyongi]

I don't work out for ONE day and this is what I get?


CGBP:
5@45, 85, 105, 125, 145

Deficit DL, 2 mats, sumo:
5@135
3@185
3@225
2@245
1@275
1@295
1@315

Front squats to a box:
10@bar
8@105
8@145 (x3)

Dimel deads:
20@135 (x2)

GHR:
3x15

Decline abs, 25# hat:
3x10

Band yes machine, double monster mini:
3x20sec

Chin ups:
3x5

[Juggernaut0]

Box front squats? Never heard of those. Didn't know people did that. Nice work!

Are you back to 100% health yet?

[koyongi]

Box front squats? Never heard of those. Didn't know people did that. Nice work!

Are you back to 100% health yet?

Yeah, if you do them narrow to a low box, it's quad-tastic.

I'd say I'm pretty much at 100% now. It's just a matter of getting used to Westside again and not running myself into the ground as I have a tendency to do...


Squat:
5@55, 155, 175, 195, 215

Bench, 1bd:
some@bar
5@95
5@135
3@185 (1bd)
3@205 (1bd)
1@225 (1bd)

DB rows:
10@60 (x3)

Floor press, DBs:
10@40s
10@45s
10@50s

Arnold press:
8@35s (x3)

Pull ups + little chain:
5x5

Shrugs:
10@185 (x2)

Triceps pressdowns, mini band:
3x10

Rear delt fly:
10@15s (x3)

[koyongi]

Running/walking with 10# of ankle weights. 1 mile or so.

[NightShiftMedic]

Running/walking with 10# of ankle weights. 1 mile or so.

Now that's an interesting way to run with added weight that I never thought of. I've tried it with a vest, but it just hurts my knees. Maybe with the weight below my knees I could do that.

[koyongi]

Now that's an interesting way to run with added weight that I never thought of. I've tried it with a vest, but it just hurts my knees. Maybe with the weight below my knees I could do that.

Well, I started with just walking, but I got bored so I started running up the hills and walking down them...It's pretty brutal.


Speedy squats at ESAC.

Squats, 20# chain:
10@bar
5@135
2@185 (x8)
2@225 (x2)

Hack squats (machine):
10@2 plates (x3)

45-degree hyper:
10@35 behind head (x3)

Leg extension machine:
10@95, 110, 125

Leg curl machine:
10@60, 75, 90

Glute machine:
10@ 50, 70, 90

DB swing:
10@35 (x2)

Ab wheel:
2x10

Chin ups:
5x5

Then, lots of walking.

[koyongi]

ME peoplewatching at ESAC.

Speedyish bench, 20# chains:
some@bar
10@95
3@95 (x9)

Slingshot bench:
10@185
8@205
6@225 (x2)
10@135

Hammer strength iso row:
10@25 per
10@35
10@45 (x2)

DB OHP:
8@40s
6@45s
4@50s
8@40s

5 rounds:
100m run
5 pull ups

Tire flips (5-600#er):
a few

ME trying to help Angelina learn how to squat

[koyongi]

This morning, walked a mile.

This afternoon, ran 3.5 miles. 40 minutes. Thwarted at every turn.

[koyongi]

XTREME FIT!

Then,

CGBP:
5@45, 95, 115, 135, 155

Reverse band squat, double minis, squat bar:
5@145
5@195
3@235
3@285
2@305
1@325
1@335
1@345

Rack pulls, just above knee:
8@135
8@185
8@225
8@275 (x2)

GHR:
3x15

Pistol squats:
3x10per

Decline abs, 25# hat:
3x10

Band yes machine, double light:
3x10sec

Chin up:
3x6

[NIsrael]

how is getting back to westside?

[koyongi]

how is getting back to westside?

So far, so good.
I'm still keeping a little bit of the volume from 5x5 by adding a few sets of squats/bench on the alternate ME days, and I haven't died yet. It's nice to have a little more variety, and I think the added accessory work will do me some good. As much as I wouldn't advocate it for most people, I make good gains when I switch programs.


Squats:
5@55, 145, 165, 185, 205

Bench, reverse monster minis:
8@45
8@95
5@135
5@185
3@205
2@225
1@235
1@245
1@255
miss@265

OHP:
8@45
8@65
8@85 (x2)

Reverse grip rows:
10@95 (x4)

Skullcrushers on incline w/ E-Z bar:
8@bar
8@35?
8@65? (x2)

Pull ups:
3x8

Front raise:
10@15s (x3)

Wrist curls, DBs:
15@20s (x2)

Tire flip:
2x5

CGPU:
2x10

[dtaps24]

Good workout dude. Lemme ask you this though, you seem to really like 5x5 for your squat yay or nay?

[koyongi]

Good workout dude. Lemme ask you this though, you seem to really like 5x5 for your squat yay or nay?

Thanks, bro. Yeah, I like 5x5 for my squat. I think my form got better and my butt got stronger.


Today:

Rugby in the mud and rain.

40 minute match. Loss, but played well.
20 minute half. Won every scrum, won the match.
40 minute match. Win, scored twice.

Speedy squats, below parallel box, double micro minis, buffalo bar:
5@bar
5@105
2@145 (x10)

Stretching, foam rolling.

Took 3 shampoos to get the mud out of my hair.
So much fun, though.