Click here for pics of squat booty

[kingscross]

Sorry, still on spread.

"Tarzan". That's one way to put it...

You can rep me instead, besides Link posted his booty in his sister's thread euuuwww. That is frightening.

is that you? Number 1 right there in the middle????

I wouldn't really call that a squat booty

edit: nevermind, I see you. Number 3 on the left.

I didn't know dudes could play rugby with chicks. koyongi dude you're not going to tackle those chicks are ya?

[koyongi]

Wow, you must have ab veins now.

No. Not ever.

You can rep me instead, besides Link posted his booty in his sister's thread euuuwww. That is frightening.

I didn't know dudes could play rugby with chicks. koyongi dude you're not going to tackle those chicks are ya?

Link does it pretty frequently. People ask, he answers.
Normally they don't allow it, but they make exceptions sometimes.
That's a nice tackle.


Speedy squats, below parallel box, 44# chains:
8@55
5@105
2@145 (x8)
2@195 (x2)

DL, 4", 40# chains:
5@135
5@185
5@225
3@225

Back extension - GHR:
10@10 (x3)

Axle clean & press:
3@70
2@90
1@100
1@120

Tire flip:
3x5

Farmer's carry:
120m@150 (x2)

[koyongi]

Speedy bench, 45# chain:
5@bar
3@95 (x3, 3 grips)
3@105 (x3, 3 grips)
3@115 (x3, 3 grips)
3@135
3@155

Floor press:
8@bar
8@95
8@135 (x3)

BTN press:
8@bar
8@65 (x3)

DB rows:
10@50s (x3)

Incline DB press:
8@40s (x3)

Pull ups:
3x8

Tricep pressdowns, mini band:
3x10

Straight bar curl:
8@bar (x3)

H-rolls:
10@10s (x3)

Also, a couple of hours of mowing and various garden/yard work.

[koyongi]

Yoga

Reverse hyper:
20@2 plates (x3)

Tire flip:
2x10

[koyongi]

Walked a mile.

Low box squat, cambered bar:
8@bar
5@110
5@150
3@200
1@220

Squats:
8@55
8@145
8@195
8@205
8@215

SL Sumo DL:
8@135+40# chain
8@185
8@205

GHR:
10@10
10@15
10@20

Decline abs:
10@25 (x3)

Chin ups:
3x8

Sled:
1 trip@1 plate
1 trip@1 plate+1 quarter

[dtaps24]

Nice volume.

[koyongi]

Nice volume.

Why thank you, sir. I think the extra volume on 5x5 really did me some good, so I'm trying to keep it where I can. Haven't died yet, but the Westside gods are probably angered.


Today:
Yoga at work.

Run 800m (4:50)
Rest 2 min
Run 800m (3:52)
Rest 2 min
Run 800m (4:03)
Rest 2 min
Run 800m (3:52)
Rest 2 min
Stairs (0:44)
Stairs (0:48)
Stairs (0:50)
Stairs (0:49)
Stairs (0:45)

Yoga at home.

[koyongi]

Bench against 90# chains:
8@bar
8@95
5@135
5@155
3@165
1@175
1@185

Bench:
8@135
8@155
8@175

Triceps of death:
0-5bd@135
0-3bd@135

Row:
8@135 (x3)

DB OHP:
5@40s (x5)

Pull ups:
3x8

DB fly:
8@20s (x3)

Rear delt fly:
8@15s (x3)

DB lateral raise:
5@15s (x2)

CGPU:
3x10

Tire flip:
2x5

[koyongi]

This morning:
100m sprints (x10)
Other stuff

[koyongi]

Speedy box squats, mini bands:
8@bar
5@135
2@155
2@185 (x4)
2@205 (x4)
2@225 (x4)

Clean & Press:
1@135 (x10

Deadlifts for a minute:
20@185
32@135

Chin ups, neutral grip:
3x6

KB swings:
10@50 (x3)

Tire flip:
2x5

[kingscross]

Benchy bench:
8@bar
8@95
5@135
Add slingshot:
5@185
5@205
3@225
1@235
1@245
miss@255
5@225
8@185
Subtract slingshot:
10@135
10@145
10@155
8@165

Bout tree fiddy sets of bench. How much # does the slingshot help?

[koyongi]

Bout tree fiddy sets of bench. How much # does the slingshot help?

My bench likes volume.
I'd say I get 20-30 pounds out of the slingshot. It's one of the reactive ones, so it doesn't have as much pop as a normal one, which I like.


Yesterday:

Speedy bench, mini band under the bench:
8@55
3@105 (x3)
3@125 (x3)
3@145 (x3)
Add slingshot:
8@145
3@195
3@205
3@215
1@225

Push press:
10@95 (x3)

Hammer strength iso row:
8@45
5@55 (x5)

DB farmer's carry:
50m@50s
50m@60s (x2)

Rear delt raise:
10@10s (x3)

Dips:
3x10

Straight bar curls:
8@50 (x3)

WG pull ups:
5

[JacobRothenberg]

where are your booty pics cocktease

[koyongi]

where are your booty pics cocktease

You know what happens when you do that, right?


Reverse band DL, sumo, green bands:
5@225
3@275
2@315
1@335
1@365
miss@385

Squats:
5@145
5@195
5@215
5@235

Reverse band DL, conventional:
3@275 (x5)

GHR:
10@20# DB behind head (x3)

Decline abs:
10@25# hat (x3)

Tire flip:
3x5

Walking lunge:
3x25m

[koyongi]

Walking.
Jog 200m
30 sec jumping jacks (x2)
100m walk
100m sprint
30 jump squats
walk/sprint
30 crunches
walk/sprint
50m lunge
walk/sprint
30 bicycle abs
walk/sprint
30 sec plank
walk/sprint
30 pushups
walk/sprint
30 squats
walk/sprint
Walking.

[fitlover]

Sweet benching. I don't know if I asked before, but do you have suggestions for sticking off the chest? I have a better lockout for sure.

Walking.
Jog 200m
30 sec jumping jacks (x2)
100m walk
100m sprint
30 jump squats
walk/sprint
30 crunches
walk/sprint
50m lunge
walk/sprint
30 bicycle abs
walk/sprint
30 sec plank
walk/sprint
30 pushups
walk/sprint
30 squats
walk/sprint
Walking.

This made me dizzy. o_O

[koyongi]

Sweet benching. I don't know if I asked before, but do you have suggestions for sticking off the chest? I have a better lockout for sure.

Back and shoulders, for me. The better my pullups and rows get, the better my bench gets off the chest. Also, pause bench. If you go TnG all the time, your body's always ready to trampoline instead of pause when it comes down to it. I get really bad about that when I don't have a meet coming up...

This made me dizzy. o_O

You should have seen the poor guy that tried to do the workout with me. He was trying to puke, but he hadn't eaten.


Tonight!

CGBP:
8@bar
8@95
5@135
5@155
3@185
1@195
1@205

Pause bench:
5@165
5@175
5@185

BTN snatch grip OHP:
8@45
8@65
8@75
8@85

Reverse grip rows:
5@135 (x5)

Skullcrushers, neutral grip:
10@25
10@45
10@55 (x2)

Pull ups:
3x8

Rear delt raise:
10@15s (x3)

[Link815]

where are your booty pics cocktease

Best I've got for now:

[koyongi]

^^^How did that picture even come into being?


Speedy squats, box, squat bar, 140# chain:
some@bar
5@105
2@145 (x10)

Power cleans, presses on a couple:
5@95
1@145 (x10)

Deadlifts:
20@205 (in a minute)
20@155 (35 seconds)

GHR:
20, 15, 10

GHR abs:
20, 15, 10

Tire:
3x8

[koyongi]

Speedy bench, 100# chain, to manpon:
some@bar
3@95
3@115 (x3)
3@135 (x6)
Add slingshot, subtract manpon:
10@135
6@185
3@205
3@215

Push jerk:
5@45
5@95
5@105
5@115
3@125

DB row:
10@60s (x3)

Farmer's carry:
50m@160
50m@210 (x3)

Tricep pressdowns, mini band:
3x10

Chin ups:
3x8

Band pull aparts, monster mini:
3x10

[kingscross]

Speedy bench, 100# chain, to manpon:
some@bar
3@95
3@115 (x3)
3@135 (x6)
Add slingshot, subtract manpon:

We have everything we need right here in dis here thread tags :- squat, booty, man, porn, click, here

[koyongi]

We have everything we need right here in dis here thread tags :- squat, booty, man, porn, click, here

It's a winner, I tell you.


Today:

Yoga at work.

Running at Fit Girls:
15 minutes, 1.75 miles.

3 miles bike ride home.

[csday924]

Farmers 210 per hand? You have handles? Back to WS.

[Juggernaut0]

Hit 10 reps on pullups plz!

[koyongi]

Farmers 210 per hand? You have handles? Back to WS.

Noooooooooooo...210 total. I've been doing them on the trap bar unless I write down DBs. Farmer's carry handles are in the plan in the next month or so, though. It's nice to be back to Westside, except I keep gaining weight.

Hit 10 reps on pullups plz!

Maybe Thursday, just for you. They're mostly just a little bit of finish-y back work at the end, so I don't normally push too hard.

Tonight:

Squats, reverse double mini bands:
5@145
5@195
5@235
3@285
1@305
1@325
1@335
1@345
Add knee wraps:
1@355
1@365
1@375
Subtract wraps and bands:
5@205
5@225
5@245
(felt so light!!!)

Deadlift, sumo, from 3" blocks:
5@225
5@275
5@295
5@315

GHR:
10@20 (x3)

Decline abs:
3x20

Hip abductor, double monster mini:
3x10 sec

[JacobRothenberg]

i haven't been paying very much attention on chatzy -- are you doing the classic division at the olympia?

[goosefrabbas]

squats are many impress.

[fitlover]

Back and shoulders, for me. The better my pullups and rows get, the better my bench gets off the chest. Also, pause bench. If you go TnG all the time, your body's always ready to trampoline instead of pause when it comes down to it. I get really bad about that when I don't have a meet coming up...

Yeah, I really have to start pausing again. Thanks for the tips!

[koyongi]

i haven't been paying very much attention on chatzy -- are you doing the classic division at the olympia?

Single ply at the Olympia, but I'm doing the SJ Fit Expo "classic". I don't know if I'm actually going to use wraps or not, but I'm at least trying to get used to them so it's an option. Last night I thought I was going to die on my first rep with my knees wrapped, but I survived. I got more out of them than I thought I would.

squats are many impress.

Thanks. I was super-happy with them.

Yeah, I really have to start pausing again. Thanks for the tips!

Anytime!


Today:

Yoga at work.

Running at fit girls.
1/2 mile jog
1 mile walk/sprint
15:00

[koyongi]

Bench, reverse lights:
5@135
5@185
5@225
3@245
1@275
1@285
Subtract bands:
5@155
5@175
5@195
Add new shirt:
1@225 (2bd)
1@225 (1.5bd)
1@225 (1bd)
1@225
Time to take the sleeves in

Rows:
5@135 (x5)

BTN press, snatch grip:
8@45
8@65 (x4)

Skullcrusher, neutral grip curl bar:
8@45
8@65 (x3)

Pull ups:
10, 8, 6

Band pull aparts, mini:
3x10